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 $283, or $6.75 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. 64 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?

Instant Pot Bacon Egg Bites, Chicken Tikka Naan Wrap, Pesto Salmon with Roasted Tomatoes, Ham & Cheddar Breakfast Quesadilla, Chili-Lime Shrimp Avocado Salad, plus 16 more. 21 meals, one list.

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

1 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 $283 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

$283 for the week

Per serving: $6.75
Avg time: 22 min
Grocery list: 64 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 Ham & Cheddar Breakfast Quesadilla at 10 min and the slowest is Spanish Potato Tortilla at 35 min. Across the week you get 7 different main proteins, around 35g of protein per serving, 18 meals in 30 minutes or under, and 1 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.

64 items · sorted by store section

Produce

Cherry tomatoes1.7 lb
Tempeh14 oz
Tomatoes12
Lettuce2
Spinach14 oz
Bell peppers3
Green beans14 oz
Arugula7 oz
Cucumber3
Potatoes4.4 lb
Lemons4
Avocados2
Celery1
Mushrooms11 oz
Onions3
Zucchini2
Limes4
Carrots2.2 lb
Scallions8
Red chili peppers4
Fresh basil1 oz
Fresh cilantro1 oz
Garlic1

Meat & seafood

Chicken breast2.9 lb
Sirloin steak16 oz
Salmon fillets1.1 lb
Lamb chops14 oz
White fish fillets1.3 lb
Sausages8
Ground beef1.1 lb
Smoked salmon4 oz
Bacon11 oz
Ground pork1.1 lb
Rotisserie chicken11 oz
Sliced ham7 oz

Dairy & eggs

Eggs48
Cheddar14 oz
Parmesan5 oz
Feta7 oz
Butter9 oz
Greek yogurt1.1 lb
Milk2.1 qt
Tzatziki7 oz
Cottage cheese16 oz

Bakery

Flour tortillas8
Bread16
Naan2
Pita bread6
Burger buns4

Pantry

Canned tuna4
Sun-dried tomatoes10 oz
Taco shells12
Cashews7 oz
Mayonnaise14 oz
Basil pesto7 oz
Tikka masala paste7 oz
Rice2.2 lb
Chunky salsa11 oz
Quinoa11 oz
Sweet chili sauce10 fl oz
Olives5 oz

Frozen

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

Check your pantry

You probably have these already.

Olive oil
Soy sauce
Breadcrumbs
Dried oregano
Balsamic vinegar
Vegetable oil
Salt & pepper
Ground cumin
Smoked paprika

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 $283, or $6.75 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. 64 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?: Instant Pot Bacon Egg Bites, Chicken Tikka Naan Wrap, Pesto Salmon with Roasted Tomatoes, Ham & Cheddar Breakfast Quesadilla, Chili-Lime Shrimp Avocado Salad, plus 16 more. 21 meals, one list.
How do you meal prep this high-protein weekly meal plan?: 1 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.