Meal Prep
Weekly Plan

7-Day Meal Prep Plan

One different high-protein meal every day. Variety without the decision fatigue.

Daily Avg
47g
protein
Daily Cost
$2.81
per meal
Weekly
332g
total protein
Weekly
$19.65
total cost

The Plan

MON
Chicken & Rice Meal Prep

Chicken & Rice Meal Prep

46g$2.5035m
TUE
Ground Beef & Rice

Ground Beef & Rice

52g$2.3025m
WED
Turkey Meatballs & Rice

Turkey Meatballs & Rice

48g$2.4030m
THU
Air Fryer Chicken Breast & Rice

Air Fryer Chicken Breast & Rice

54g$2.8525m
FRI
Salmon & Rice Bowl

Salmon & Rice Bowl

40g$4.5017m
SAT
Chicken Burrito Bowl

Chicken Burrito Bowl

50g$2.9025m
SUN
Turkey Chili Meal Prep

Turkey Chili Meal Prep

42g$2.2045m

Weekly Shopping List

31 items
Chicken Breast2 lbs, 2 lbs (4 breasts), 1.5 lbs
White Rice2.5 cups dry, 2 cups dry, 1.5 cups dry
Olive Oil2 tbsp
Garlic Powder1 tsp, ½ tsp
Paprika1 tsp
Salt & Pepperto taste
Frozen Broccoli1 bag (16oz)
Ground Beef 85/151 lb
Garlic3 cloves, 2 cloves, 4 cloves
Soy Sauce2 tbsp
Ground Turkey 93/71.5 lbs, 2 lbs
Breadcrumbs1/3 cup
Egg1 large
Onion Powder1 tsp, ½ tsp
Italian Seasoning1 tsp
Olive Oil Spraylight coat
Smoked Paprika1 tsp
Salmon Fillets2 (6oz each)
Honey1 tbsp
Sesame Oil1 tsp
Cucumber1/2, sliced
Sesame Seeds1 tsp
Black Beans1 can (15oz)
Salsa1 cup
Lime1
Cumin1 tsp, 1 tbsp
Chili Powder1 tsp, 2 tbsp
Kidney Beans2 cans (15oz each)
Diced Tomatoes2 cans (14.5oz each)
Onion1 large
Tomato Paste2 tbsp
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