# 1,800 kcal, 180 g protein 7-day plan + shopping list (3 meals × 7 days) Canonical: https://macrofriendlymeals.com/plan/1800-high-protein/week ## Monday 1,812 / 1,800 kcal No flexible kcal: your minimums set the target | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Cherry almond protein smoothie](https://macrofriendlymeals.com/recipes/protein-smoothie-feast) | ×1.35 servings | 609 | 63 | 40 | 25 | 5.90 | | [Feta lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-feast) | ×1 serving | 597 | 61 | 45 | 18 | 4.39 | | [Garlic-lemon chicken with broth rice](https://macrofriendlymeals.com/recipes/chicken-rice-broccoli-flavorful) | ×1.15 servings | 606 | 58 | 55 | 17 | 4.21 | Day totals: 1812 kcal. ## Tuesday 1,815 / 1,800 kcal No flexible kcal: your minimums set the target | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Greek yogurt with berries](https://macrofriendlymeals.com/recipes/greek-yogurt-bowl-fast) | ×1.7 servings | 607 | 71 | 41 | 20 | 6.60 | | [Tomato-herb lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-flavorful) | ×1.1 servings | 604 | 62 | 49 | 17 | 4.38 | | [Turkey sweet-potato hash with lime crema](https://macrofriendlymeals.com/recipes/turkey-sweet-potato-feast) | ×1.25 servings | 605 | 52 | 45 | 25 | 4.28 | Day totals: 1825 kcal. ## Wednesday 1,825 / 1,800 kcal No flexible kcal: your minimums set the target | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Cherry almond protein smoothie](https://macrofriendlymeals.com/recipes/protein-smoothie-feast) | ×1.35 servings | 609 | 63 | 40 | 25 | 5.90 | | [Lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-fast) | ×1.2 servings | 610 | 62 | 47 | 18 | 3.86 | | [Garlic-lemon chicken with broth rice](https://macrofriendlymeals.com/recipes/chicken-rice-broccoli-flavorful) | ×1.15 servings | 606 | 58 | 55 | 17 | 4.21 | Day totals: 1825 kcal. ## Thursday 1,817 / 1,800 kcal No flexible kcal: your minimums set the target | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Greek yogurt with berries](https://macrofriendlymeals.com/recipes/greek-yogurt-bowl-fast) | ×1.7 servings | 607 | 71 | 41 | 20 | 6.60 | | [Tomato-herb lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-flavorful) | ×1.1 servings | 604 | 62 | 49 | 17 | 4.38 | | [Protein pasta with turkey marinara](https://macrofriendlymeals.com/recipes/protein-pasta-meat-sauce-fast) | ×1.1 servings | 606 | 49 | 45 | 25 | 3.40 | Day totals: 1817 kcal. ## Friday 1,817 / 1,800 kcal No flexible kcal: your minimums set the target | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Peach protein cottage bowl](https://macrofriendlymeals.com/recipes/peach-cottage-bowl-fast) | ×0.6 servings | 229 | 35 | 22 | 1 | 2.73 | | [Turkey sweet-potato hash with lime crema](https://macrofriendlymeals.com/recipes/turkey-sweet-potato-feast) | ×2.05 servings | 992 | 85 | 74 | 41 | 7.02 | | [Feta lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-feast) | ×1 serving | 597 | 61 | 45 | 18 | 4.39 | Day totals: 1825 kcal. ## Saturday 1,834 / 1,800 kcal No flexible kcal: your minimums set the target | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Orange protein smoothie](https://macrofriendlymeals.com/recipes/orange-protein-smoothie-fast) | ×0.8 servings | 290 | 40 | 33 | 1 | 3.15 | | [Turkey sweet-potato hash with lime crema](https://macrofriendlymeals.com/recipes/turkey-sweet-potato-feast) | ×2.3 servings | 1112 | 96 | 83 | 46 | 7.88 | | [Lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-fast) | ×0.85 servings | 432 | 44 | 33 | 13 | 2.74 | Day totals: 1837 kcal. ## Sunday 1,829 / 1,800 kcal No flexible kcal: your minimums set the target | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Peach protein cottage bowl](https://macrofriendlymeals.com/recipes/peach-cottage-bowl-fast) | ×0.55 servings | 210 | 32 | 20 | 1 | 2.50 | | [Turkey sweet-potato hash with lime crema](https://macrofriendlymeals.com/recipes/turkey-sweet-potato-feast) | ×2.1 servings | 1016 | 87 | 76 | 42 | 7.19 | | [Tomato-herb lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-flavorful) | ×1.1 servings | 604 | 62 | 49 | 17 | 4.38 | Day totals: 1851 kcal. ## Weekly shopping list ### Produce - [Broccoli](https://macrofriendlymeals.com/foods/broccoli): 320 g, est. cost $1.77 - [Cherries](https://macrofriendlymeals.com/foods/cherries): 220 g (about 1.5 cups pitted), est. cost $3.91 - [Cucumber](https://macrofriendlymeals.com/foods/cucumber): 440 g, est. cost $1.76 - [Garlic](https://macrofriendlymeals.com/foods/garlic): 35 g, est. cost $0.40 - [Orange](https://macrofriendlymeals.com/foods/orange): 160 g (about 1 medium), est. cost $1.22 - [Parsley, fresh](https://macrofriendlymeals.com/foods/parsley): 20 g, est. cost $0.30 - [Peaches](https://macrofriendlymeals.com/foods/peaches): 210 g (about 1.5 medium), est. cost $1.38 - [Red onion](https://macrofriendlymeals.com/foods/red-onion): 80 g, est. cost $0.24 - [Scallions](https://macrofriendlymeals.com/foods/scallions): 95 g, est. cost $0.84 - [Spinach](https://macrofriendlymeals.com/foods/spinach): 110 g, est. cost $0.95 - [Strawberries](https://macrofriendlymeals.com/foods/strawberries): 310 g (about 2 cups), est. cost $3.37 - [Sweet potato, baked](https://macrofriendlymeals.com/foods/sweet-potato-baked): 1,160 g cooked weight (about 9 medium), est. cost $6.22 - [Tomatoes, raw](https://macrofriendlymeals.com/foods/tomatoes): 320 g, est. cost $1.43 ### Protein - [Chicken breast, cooked](https://macrofriendlymeals.com/foods/chicken-breast-cooked): 1,210 g cooked weight (about 2.7 lb), est. cost $17.68 - [Ground turkey 93/7, cooked](https://macrofriendlymeals.com/foods/ground-turkey-93-7-cooked): 1,080 g cooked weight (about 2.4 lb), est. cost $15.35 - [Whey isolate](https://macrofriendlymeals.com/foods/whey-isolate): 150 g (about 5 scoops), est. cost $6.63 ### Dairy - [Feta cheese](https://macrofriendlymeals.com/foods/feta): 25 g, est. cost $0.53 - [Nonfat cottage cheese](https://macrofriendlymeals.com/foods/nonfat-cottage-cheese): 320 g (about 1.5 cups), est. cost $2.36 - [Nonfat Greek yogurt](https://macrofriendlymeals.com/foods/nonfat-greek-yogurt): 1,690 g (about 6.5 cups), est. cost $11.41 - [Skim milk](https://macrofriendlymeals.com/foods/skim-milk): 930 g (about 4 cups), est. cost $1.81 ### Pantry - [Almond butter](https://macrofriendlymeals.com/foods/almond-butter): 55 g (about 3.5 tbsp), est. cost $1.43 - [Almonds](https://macrofriendlymeals.com/foods/almonds): 70 g (about 2.5 oz, ~58 nuts), est. cost $1.58 - [Chicken broth, low-sodium](https://macrofriendlymeals.com/foods/chicken-broth): 90 g, est. cost $0.18 - [Extra virgin olive oil](https://macrofriendlymeals.com/foods/extra-virgin-olive-oil): 120 g (about 8.5 tbsp), est. cost $3.97 - [Hemp seeds](https://macrofriendlymeals.com/foods/hemp-seeds): 40 g (about 4 tbsp), est. cost $1.46 - [Lemon juice](https://macrofriendlymeals.com/foods/lemon-juice): 140 g, est. cost $1.12 - [Lime juice](https://macrofriendlymeals.com/foods/lime-juice): 80 g, est. cost $0.70 - [Marinara, jarred](https://macrofriendlymeals.com/foods/marinara): 100 g, est. cost $0.59 - [Protein pasta, dry (chickpea)](https://macrofriendlymeals.com/foods/protein-pasta-dry): 510 g, est. cost $7.08 - [Salsa](https://macrofriendlymeals.com/foods/salsa): 230 g, est. cost $1.62 - [White rice, cooked](https://macrofriendlymeals.com/foods/white-rice-cooked): 290 g cooked weight (about 2 cups cooked), est. cost $0.87 Est. weekly cost: $100.09. Not medical advice.