2,200 kcal, 220 g protein 7-day plan + shopping list (3 meals × 7 days)
Effective target 2,200 kcal.
Monday
Cherry almond protein smoothie
699 kcal$6.78 (est.)
Feta lemon chicken pasta salad
746 kcal$5.48 (est.)
Garlic-lemon chicken with broth rice
Shown at Flavorful effort (your cap is Feast).
764 kcal$5.31 (est.)
Macros are scaled to your targets; meal costs are planning estimates (est.).
Tuesday
Greek yogurt with berries
Shown at Fast effort (your cap is Feast).
732 kcal$7.96 (est.)
Tomato-herb lemon chicken pasta salad
Shown at Flavorful effort (your cap is Feast).
741 kcal$5.37 (est.)
Turkey sweet-potato hash with lime crema
750 kcal$5.31 (est.)
Macros are scaled to your targets; meal costs are planning estimates (est.).
Wednesday
Cherry almond protein smoothie
699 kcal$6.78 (est.)
Garlic-lemon chicken with broth rice
Shown at Flavorful effort (your cap is Feast).
764 kcal$5.31 (est.)
Lemon chicken pasta salad
Shown at Fast effort (your cap is Feast).
762 kcal$4.83 (est.)
Macros are scaled to your targets; meal costs are planning estimates (est.).
Thursday
Watermelon protein yogurt cup
Shown at Fast effort (your cap is Feast).
179 kcal$1.98 (est.)
Feta lemon chicken pasta salad
1,284 kcal$9.43 (est.)
Turkey sweet-potato hash with lime crema
774 kcal$5.48 (est.)
Macros are scaled to your targets; meal costs are planning estimates (est.).
Friday
Greek yogurt with berries
Shown at Fast effort (your cap is Feast).
714 kcal$7.77 (est.)
Tomato-herb lemon chicken pasta salad
Shown at Flavorful effort (your cap is Feast).
741 kcal$5.37 (est.)
Garlic-spinach meat sauce pasta
Shown at Flavorful effort (your cap is Feast).
763 kcal$5.38 (est.)
Macros are scaled to your targets; meal costs are planning estimates (est.).
Saturday
Cherry almond protein smoothie
699 kcal$6.78 (est.)
Lemon chicken pasta salad
Shown at Fast effort (your cap is Feast).
762 kcal$4.83 (est.)
Garlic-lemon chicken with broth rice
Shown at Flavorful effort (your cap is Feast).
764 kcal$5.31 (est.)
Macros are scaled to your targets; meal costs are planning estimates (est.).
Sunday
Greek yogurt with berries
Shown at Fast effort (your cap is Feast).
768 kcal$8.35 (est.)
Lemon crab cucumber salad
Shown at Fast effort (your cap is Feast).
746 kcal$14.46 (est.)
Turkey sweet-potato hash with lime crema
726 kcal$5.14 (est.)
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
- Broccoli610 gest. cost $3.35
- Cherries370 g (about 2.5 cups pitted)est. cost $6.74
- Cucumber750 gest. cost $3.02
- Fresh herbs (dill/parsley/cilantro)7 gest. cost $0.21
- Garlic65 gest. cost $0.69
- Parsley, fresh25 gest. cost $0.36
- Red onion90 gest. cost $0.27
- Scallions55 gest. cost $0.50
- Spinach190 gest. cost $1.73
- Strawberries560 g (about 3.5 cups)est. cost $6.14
- Sweet potato, baked700 g cooked weight (about 5.5 medium)est. cost $3.76
- Tomatoes, raw370 gest. cost $1.65
- Watermelon150 g (about 1 cups diced)est. cost $0.43
Protein
- Chicken breast, cooked1,720 g cooked weight (about 3.8 lb)est. cost $25.01
- Crab, cooked260 g (about 9.2 oz)est. cost $10.88
- Ground beef 90/10, cooked140 g cooked weight (about 4.9 oz)est. cost $2.48
- Ground turkey 93/7, cooked580 g cooked weight (about 1.3 lb)est. cost $8.24
- Whey isolate160 g (about 5.5 scoops)est. cost $7.06
Dairy
- Feta cheese40 gest. cost $0.90
- Nonfat Greek yogurt2,910 g (about 11 cups)est. cost $19.66
- Skim milk1,120 g (about 4.5 cups)est. cost $2.17
Pantry
- Almond butter95 g (about 6 tbsp)est. cost $2.47
- Almonds120 g (about 4.2 oz, ~99 nuts)est. cost $2.88
- Chicken broth, low-sodium170 gest. cost $0.35
- Extra virgin olive oil150 g (about 11 tbsp)est. cost $5.09
- Hemp seeds65 g (about 6.5 tbsp)est. cost $2.53
- Lemon juice210 gest. cost $1.66
- Lime juice45 gest. cost $0.42
- Marinara, jarred110 gest. cost $0.67
- Protein pasta, dry (chickpea)620 gest. cost $8.71
- Salsa140 gest. cost $0.98
- White rice, cooked540 g cooked weight (about 3.5 cups cooked)est. cost $1.63
- Whole wheat bread100 g (about 2.5 slices)est. cost $0.97
Est. weekly cost $133.41 est.
Est. cost per week $133.41 (about $19.06 per day on average) est.
Cite as: Macro Friendly Meals, "Week plan", https://macrofriendlymeals.com/plan/2200-high-protein/week, data v2026-10-23.1.