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Macro FriendlyMeals

1,800 kcal, 180 g protein 7-day plan + shopping list (3 meals × 7 days)

Effective target 1,800 kcal.

DayWeek
CheapestMost efficientBalancedLean, budget-flexible

Monday

kcal1,812/1,800+12 over
P182/180 g+2 g over
C140/135 g+5 g over
F61/60 g+1 g over
Glass of deep red cherry protein smoothie topped with a swirl of almond butter and hemp seeds, next to a small plate of fresh cherries.

Cherry almond protein smoothie

FeastVegetarian×1.35 servings

609 kcal$5.90 (est.)

P 63 gC 40 gF 25 g
Open recipe
Feta lemon chicken pasta salad

Feta lemon chicken pasta salad

FeastGluten-Free×1 serving

597 kcal$4.39 (est.)

P 61 gC 45 gF 18 g
Open recipe
Garlic-lemon chicken with broth rice

Garlic-lemon chicken with broth rice

Shown at Flavorful effort (your cap is Feast).

FlavorfulGluten-Free×1.15 servings

606 kcal$4.21 (est.)

P 58 gC 55 gF 17 g
Open recipe

Macros are scaled to your targets; meal costs are planning estimates (est.).

Tuesday

kcal1,815/1,800+15 over
P184/180 g+4 g over
C135/135 g✓ met
F62/60 g+2 g over
Greek yogurt with berries

Greek yogurt with berries

Shown at Fast effort (your cap is Feast).

FastVegetarian×1.7 servings

607 kcal$6.60 (est.)

P 71 gC 41 gF 20 g
Open recipe
Tomato-herb lemon chicken pasta salad

Tomato-herb lemon chicken pasta salad

Shown at Flavorful effort (your cap is Feast).

FlavorfulGluten-Free×1.1 servings

604 kcal$4.38 (est.)

P 62 gC 49 gF 17 g
Open recipe
Turkey sweet-potato hash with lime crema

Turkey sweet-potato hash with lime crema

FeastGluten-Free×1.25 servings

605 kcal$4.28 (est.)

P 52 gC 45 gF 25 g
Open recipe

Macros are scaled to your targets; meal costs are planning estimates (est.).

Wednesday

kcal1,825/1,800+25 over
P183/180 g+3 g over
C141/135 g+6 g over
F60/60 g✓ met
Glass of deep red cherry protein smoothie topped with a swirl of almond butter and hemp seeds, next to a small plate of fresh cherries.

Cherry almond protein smoothie

FeastVegetarian×1.35 servings

609 kcal$5.90 (est.)

P 63 gC 40 gF 25 g
Open recipe
Lemon chicken pasta salad

Lemon chicken pasta salad

Shown at Fast effort (your cap is Feast).

FastGluten-Free×1.2 servings

610 kcal$3.86 (est.)

P 62 gC 47 gF 18 g
Open recipe
Garlic-lemon chicken with broth rice

Garlic-lemon chicken with broth rice

Shown at Flavorful effort (your cap is Feast).

FlavorfulGluten-Free×1.15 servings

606 kcal$4.21 (est.)

P 58 gC 55 gF 17 g
Open recipe

Macros are scaled to your targets; meal costs are planning estimates (est.).

Thursday

kcal1,817/1,800+17 over
P181/180 g+1 g over
C135/135 g✓ met
F62/60 g+2 g over
Greek yogurt with berries

Greek yogurt with berries

Shown at Fast effort (your cap is Feast).

FastVegetarian×1.7 servings

607 kcal$6.60 (est.)

P 71 gC 41 gF 20 g
Open recipe
Tomato-herb lemon chicken pasta salad

Tomato-herb lemon chicken pasta salad

Shown at Flavorful effort (your cap is Feast).

FlavorfulGluten-Free×1.1 servings

604 kcal$4.38 (est.)

P 62 gC 49 gF 17 g
Open recipe
Protein pasta with turkey marinara

Protein pasta with turkey marinara

Shown at Fast effort (your cap is Feast).

FastGluten-Free×1.1 servings

606 kcal$3.40 (est.)

P 49 gC 45 gF 25 g
Open recipe

Macros are scaled to your targets; meal costs are planning estimates (est.).

Friday

kcal1,817/1,800+17 over
P181/180 g+1 g over
C141/135 g+6 g over
F60/60 g✓ met
White bowl of cottage cheese topped with diced peaches.

Peach protein cottage bowl

Shown at Fast effort (your cap is Feast).

FastVegetarian×0.6 servings

229 kcal$2.73 (est.)

P 35 gC 22 gF 1 g
Open recipe
Turkey sweet-potato hash with lime crema

Turkey sweet-potato hash with lime crema

FeastGluten-Free×2.05 servings

992 kcal$7.02 (est.)

P 85 gC 74 gF 41 g
Open recipe
Feta lemon chicken pasta salad

Feta lemon chicken pasta salad

FeastGluten-Free×1 serving

597 kcal$4.39 (est.)

P 61 gC 45 gF 18 g
Open recipe

Macros are scaled to your targets; meal costs are planning estimates (est.).

Saturday

kcal1,834/1,800+34 over
P180/180 g✓ met
C149/135 g+14 g over
F60/60 g✓ met
Glass of pale orange protein smoothie beside a peeled orange half on a white counter.

Orange protein smoothie

Shown at Fast effort (your cap is Feast).

FastVegetarian×0.8 servings

290 kcal$3.15 (est.)

P 40 gC 33 gF 1 g
Open recipe
Turkey sweet-potato hash with lime crema

Turkey sweet-potato hash with lime crema

FeastGluten-Free×2.3 servings

1,112 kcal$7.88 (est.)

P 96 gC 83 gF 46 g
Open recipe
Lemon chicken pasta salad

Lemon chicken pasta salad

Shown at Fast effort (your cap is Feast).

FastGluten-Free×0.85 servings

432 kcal$2.74 (est.)

P 44 gC 33 gF 13 g
Open recipe

Macros are scaled to your targets; meal costs are planning estimates (est.).

Sunday

kcal1,829/1,800+29 over
P181/180 g+1 g over
C145/135 g+10 g over
F60/60 g✓ met
White bowl of cottage cheese topped with diced peaches.

Peach protein cottage bowl

Shown at Fast effort (your cap is Feast).

FastVegetarian×0.55 servings

210 kcal$2.50 (est.)

P 32 gC 20 gF 1 g
Open recipe
Turkey sweet-potato hash with lime crema

Turkey sweet-potato hash with lime crema

FeastGluten-Free×2.1 servings

1,016 kcal$7.19 (est.)

P 87 gC 76 gF 42 g
Open recipe
Tomato-herb lemon chicken pasta salad

Tomato-herb lemon chicken pasta salad

Shown at Flavorful effort (your cap is Feast).

FlavorfulGluten-Free×1.1 servings

604 kcal$4.38 (est.)

P 62 gC 49 gF 17 g
Open recipe

Macros are scaled to your targets; meal costs are planning estimates (est.).

Weekly shopping list

Totals gram-weighed ingredients across all seven days, grouped by aisle. Quantities are rounded for shopping.

Produce

Protein

Dairy

Pantry

Est. weekly cost $100.09 est.

Est. cost per week $100.09 (about $14.30 per day on average) est.

Open in builder

Cite as: Macro Friendly Meals, "Week plan", https://macrofriendlymeals.com/plan/1800-high-protein/week, data v2026-10-23.1.