How much protein per meal?

At least 25 grams per serving on every meal, with the weekly average shown in the summary. The figures are per recipe, so doubling a portion doubles the protein.

How much should two people spend on groceries a week?

This high protein balanced week lands at $267, or $6.36 a serving, with real package sizes. That is the till, not a best-case spreadsheet.

Does a high-protein weekly meal plan come with a grocery list?

Yes. 48 items, sorted by aisle, sized for 2 of us. One shop. The list is on this page.

What do you eat on a high-protein weekly meal plan?

Fish pie with cheddar mash, Beef meatball mozzarella bake, Lemon salmon, potatoes & green beans, Steak & arugula balsamic salad, Instant pot lemon salmon & broccoli, plus 16 more. 21 meals, one list.

How do you meal prep this high-protein weekly meal plan?

7 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.

High-protein weekly meal plan: a week of meals for $267 with grocery list

Balanced budget · 2 of us · High protein

Chicken, fish, eggs, tofu and beans. A normal week of food that happens to hit the number.

This weekon budget

$267 for the week

Per serving: $6.36
Avg time: 62 min
Grocery list: 48 items

Meal BFF app

Make this week yours

Tell it about your kitchen and taste. It hands you the week and the list. Swap any meal.

The week

Why this week

A couple of nicer meals, a couple of cheap ones, nothing that makes you wince at checkout.

Two people is the sweet spot. Most things get used up, and leftovers make lunch.

Every meal lands at 25 grams of protein or more per serving before you add anything, using chicken, fish, eggs, tofu and beans rather than powders.

The quickest meal is Instant pot lemon salmon & broccoli at 14 minutes and the slowest is Ginger pork cabbage rice at 420. Across the week you get 5 different main proteins, around 34g of protein per serving, 11 meals in 30 minutes or under, and 7 that double up well if you want to cook once and eat twice.

Grocery list

Already written. Rounded to the packages you’d actually buy. One trip.

48 items · sorted by store section

Produce

Potatoes8.8 lb
Lemons12
Baby potatoes3.3 lb
Tomatoes6
Cabbage2
Carrots2.2 lb
Arugula11 oz
Onions6
Garlic8
Cherry tomatoes9 oz
Limes4
Shallots6
Fresh ginger4 oz
Red chili peppers4
Scallions8
Fresh parsley5 oz
Green beans14 oz
Broccoli12 oz
Zucchini2
Bell peppers3
Fresh basil1 oz
Fresh cilantro1 oz

Meat & seafood

Sirloin steak3 lb
Lamb chops1.8 lb
Pork shoulder4.4 lb
Ground beef2.2 lb
Salmon fillets2.1 lb
Chicken breast2.9 lb
Ground lamb1.1 lb
White fish fillets1.3 lb
Raw jumbo shrimp7 oz
Chorizo8 oz

Dairy & eggs

Cheddar14 oz
Greek yogurt1.1 lb
Parmesan5 oz
Mozzarella9 oz
Milk2.1 qt
Butter9 oz

Bakery

Bread16

Pantry

Canned diced tomatoes4
Rice2.2 lb
Gluten-free pasta1.1 lb
Corn (can)2
Strained tomatoes17 fl oz
Arborio rice1.1 lb

Frozen

Frozen shrimp1.3 lb
Frozen fries3.3 lb
Frozen peas2 lb

Check your pantry

You probably have these already.

Olive oil
Breadcrumbs
Balsamic vinegar
Curry paste
Smoked paprika
Sesame oil
Salt & pepper
All-purpose flour
Vegetable oil
Italian seasoning
Ground cumin
Dried oregano
Bouillon cubes
Red pepper flakes

Meal BFF app

Let Meal BFF tell you the week

A few answers. It comes back with what to eat and one grocery list. Like a friend, not a recipe book. Free, no account.

More weekly meal plans

Questions about this week

How much protein per meal?: At least 25 grams per serving on every meal, with the weekly average shown in the summary. The figures are per recipe, so doubling a portion doubles the protein.
How much should two people spend on groceries a week?: This high protein balanced week lands at $267, or $6.36 a serving, with real package sizes. That is the till, not a best-case spreadsheet.
Does a high-protein weekly meal plan come with a grocery list?: Yes. 48 items, sorted by aisle, sized for 2 of us. One shop. The list is on this page.
What do you eat on a high-protein weekly meal plan?: Fish pie with cheddar mash, Beef meatball mozzarella bake, Lemon salmon, potatoes & green beans, Steak & arugula balsamic salad, Instant pot lemon salmon & broccoli, plus 16 more. 21 meals, one list.
How do you meal prep this high-protein weekly meal plan?: 7 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.