Build your weekly grocery list, adjust prices to match your local store, and see exactly what you're spending per meal. Pre-loaded with a classic Boy Kibble cart to get you started.
1. Build your grocery list — Start with the default Boy Kibble cart or customize with your own ingredients.
2. Adjust quantities & prices — Use +/- to change amounts. Click any price to edit it to match your local store.
3. Set your meal count — Tell us how many meals you'll make from these groceries to get per-meal cost.
Nutrition data from USDA FoodData Central. Prices are US national averages (March 2026). Macros are approximate — actual values depend on cooking method and portion sizes.
A typical high-protein meal prep costs $30-60 per week for 10-14 meals, or roughly $2-5 per meal. The exact cost depends on your protein sources (chicken thighs are cheapest, beef is pricier), whether you buy in bulk, and your local grocery prices. Use our calculator with your actual prices for an accurate estimate.
The cheapest high-protein meal prep combines chicken thighs ($2.49/lb), white rice ($0.90/lb), and frozen vegetables ($1.99/bag). This combo gives you about 40g protein per meal at roughly $2.00-2.50 per serving. Ground beef 80/20 with rice (classic boy kibble) is also very budget-friendly at around $2.50-3.00 per meal.
Divide your total grocery cost by the number of meals you'll make. For example: $45 in groceries ÷ 10 meals = $4.50 per meal. Our calculator does this automatically — just add your ingredients, set quantities and prices, and choose how many meals you'll portion out.
Yes, significantly. A typical restaurant meal costs $12-18, fast food is $8-12, and a home-cooked meal prep serving costs $2-5. Even buying higher-quality ingredients, meal prepping saves 60-80% compared to eating out. For a gym bro eating 3-4 meals per day, that's $200-400/month in savings.
With $50/week and smart shopping, you can get 800-1200g of protein per week (115-170g/day). Focus on chicken thighs, eggs, canned tuna, and ground beef 80/20. Add rice and frozen vegetables for complete meals. That's enough protein for most lifters at a fraction of the cost of supplements alone.
Our calculator uses USDA FoodData Central nutrition data for each ingredient. It sums up total calories, protein, carbs, and fat from all your ingredients, then divides by your meal count to show per-meal macros. Note: actual macros may vary slightly based on cooking method, trimming, and exact portion sizes.