7-Day High-Protein Meal Plan on a Budget (With Shopping List)

A high-protein week does not need a long grocery list or a lot of cooking. This 7-day high-protein meal plan on a budget uses a short list of cheap staples (eggs, canned tuna, beans, lentils, chicken thighs, Greek yogurt, cottage cheese, oats, and rice) and repeats them in different ways so you shop once and waste almost nothing. Each day lands at roughly 90 to 120 grams of protein, which is a comfortable target for many adults.

An honest note first: we are a small kitchen-planning site, not dietitians. The protein numbers below are rounded estimates from standard nutrition data, and prices vary by store and region. Your own needs depend on your size, activity, and health, so adjust the portions to fit.

The 7-day plan at a glance

Breakfasts repeat, dinners cook once and become lunch, and the whole week uses about nine core ingredients. If you want to cook ahead, pair this plan with our budget high-protein meal prep guide.

The shopping list (about nine ingredients)

• Eggs: 2 dozen
• Chicken thighs: about 3 pounds, bone-in or boneless
• Canned tuna: 3 to 4 cans
• Dried or canned beans: black beans and white beans
• Lentils: 1 pound dry
• Greek yogurt and cottage cheese: one large tub of each
• Oats and rice: one bag each
• Peanut butter, bananas, and a few vegetables: spinach, onions, frozen mixed vegetables
• Tortillas, bread, and pasta: one pack each

For more ways to stretch these ingredients, see our cheap high-protein meals on a budget and our list of cheap high-protein family dinners.

Breakfasts

Greek yogurt with oats and banana (Monday, Friday)

Stir a 3/4 cup of plain Greek yogurt with 1/3 cup of dry oats, a sliced banana, and a spoonful of peanut butter. Roughly 25 to 30 grams of protein.

Scrambled eggs on toast (Tuesday)

Three eggs and two slices of toast, with a handful of spinach if you have it. Roughly 25 grams.

Overnight oats with peanut butter (Wednesday)

Mix 1/2 cup oats, 3/4 cup milk, 1/2 cup Greek yogurt, and a tablespoon of peanut butter in a wide-mouth mason jar and refrigerate overnight. Roughly 28 grams. For something warm on weekends, try our easy high-protein pancakes or protein waffles.

Cottage cheese with fruit (Thursday) and veggie omelet (Sunday)

A cup of cottage cheese with fruit gives about 25 grams. A three-egg omelet with onions and spinach gives about 20 grams, and you can add cheese for more. Need egg-free ideas? See our high-protein breakfasts without eggs.

Lunches (mostly leftovers)

• Lentil and rice bowl: cooked lentils over rice with cucumber, yogurt, and lemon. About 30 g.
• Leftover chicken wrap: shredded chicken, spinach, and yogurt sauce in a tortilla. About 35 g. Our guide to keeping meal-prep wraps from getting soggy helps if you pack it.
• Tuna and white bean salad: two cans of tuna and a can of white beans with lemon and olive oil. About 32 g per serving. More ideas in our canned tuna dinners.
• Egg salad sandwich: three eggs, a spoonful of Greek yogurt, and mustard. About 25 g.
• Black bean quesadilla: beans and cheese in a tortilla, with a side of yogurt. About 28 g.

Dinners

Sheet pan chicken thighs with potatoes (Monday)

Toss 1 1/2 pounds of chicken thighs and chopped potatoes with oil, salt, pepper, and paprika. Roast at 425 F (220 C) for about 35 to 40 minutes until the chicken reaches 165 F (74 C). Serve half tonight and keep half for the wrap on Tuesday. About 40 grams per serving.

Black bean and egg skillet (Tuesday)

Warm a can of black beans with onion and spices, make wells, crack in four eggs, cover, and cook 5 to 7 minutes. Serves two, about 25 to 30 grams each.

Lentil chili (Wednesday) and slow cooker lentil soup (Sunday)

Simmer dry lentils with canned tomatoes, onion, garlic, and chili spices for about 30 minutes until tender, or let a slow cooker do it. A bowl has roughly 18 to 22 grams, and a cup of cottage cheese on the side brings dinner to about 40 grams. Both freeze well.

Chicken fried rice (Thursday)

Fry leftover rice with chopped chicken, frozen vegetables, and two scrambled eggs, then season with soy sauce. About 35 grams.

Tuna pasta with spinach (Friday)

Toss cooked pasta with two cans of tuna, spinach, lemon, and a little Greek yogurt. About 35 grams. See our 15-minute high-protein dinner recipes for more quick options.

Chicken and bean tacos (Saturday)

Fill tortillas with shredded chicken, black beans, cheese, and salsa. About 35 grams for three tacos.

Download the printable plan

Want it on the fridge? Download the 7-day plan and shopping list as a printable PDF (3 pages, free). The shopping list has a blank price column, because prices differ by store and region, so you write your own and see your real weekly cost.

Cost-saving tips

• Buy chicken thighs in family packs and freeze half.
• Choose dried lentils and beans when you have time, canned when you do not.
• Cook rice and lentils once and use them three ways.
• Use frozen vegetables, which cost less and keep longer.
• Plan one leftover night so nothing goes to waste.

Keep cooked food in the fridge for 3 to 4 days and freeze the rest. Reheat leftovers until steaming hot.

How to adjust the plan

• Need more protein: add an extra egg, a scoop of yogurt, or a bigger portion of chicken.
• Need less food: halve the portions and keep the same ingredients.
• Vegetarian week: swap chicken for extra beans, lentils, eggs, and tofu.
• Snacks: see our high-protein snacks that actually taste good if you need something between meals.

For protein numbers on individual foods, check our high-protein foods list with grams per serving.

FAQ

How much protein do I need per day?

It depends on your size, activity level, and health. Many adults aim for somewhere around 0.8 to 1.2 grams per kilogram of body weight, and some people need more. Ask a doctor or registered dietitian for advice that fits you.

Can I follow a high-protein meal plan on a budget?

Yes. Eggs, beans, lentils, canned tuna, chicken thighs, Greek yogurt, cottage cheese, and oats are some of the cheapest protein foods in the store.

Is this meal plan good for meal prep?

Yes. Cook a pot of lentils, a tray of chicken, and a batch of rice on Sunday and the rest of the week mostly needs assembly.

How can I make this plan vegetarian?

Replace chicken and tuna with extra beans, lentils, eggs, tofu, and Greek yogurt, and keep the same structure.

How long does the food keep?

Cooked meals keep 3 to 4 days in the fridge. Chili, soup, and cooked chicken freeze well for a few weeks.