# 2,200 kcal, 220 g protein 7-day plan + shopping list (3 meals × 7 days) Canonical: https://macrofriendlymeals.com/plan/2200-high-protein/week ## Monday 2,209 / 2,200 kcal All 3 flexible kcal used (+9 kcal over) | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Cherry almond protein smoothie](https://macrofriendlymeals.com/recipes/protein-smoothie-feast) | ×1.55 servings | 699 | 72 | 46 | 29 | 6.78 | | [Feta lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-feast) | ×1.25 servings | 746 | 76 | 56 | 23 | 5.48 | | [Garlic-lemon chicken with broth rice](https://macrofriendlymeals.com/recipes/chicken-rice-broccoli-flavorful) | ×1.45 servings | 764 | 73 | 69 | 22 | 5.31 | Day totals: 2209 kcal. ## Tuesday 2,222 / 2,200 kcal All 3 flexible kcal used (+22 kcal over) | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Greek yogurt with berries](https://macrofriendlymeals.com/recipes/greek-yogurt-bowl-fast) | ×2.05 servings | 732 | 85 | 50 | 24 | 7.96 | | [Tomato-herb lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-flavorful) | ×1.35 servings | 741 | 76 | 60 | 21 | 5.37 | | [Turkey sweet-potato hash with lime crema](https://macrofriendlymeals.com/recipes/turkey-sweet-potato-feast) | ×1.55 servings | 750 | 65 | 56 | 31 | 5.31 | Day totals: 2257 kcal. ## Wednesday 2,225 / 2,200 kcal All 3 flexible kcal used (+25 kcal over) | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Cherry almond protein smoothie](https://macrofriendlymeals.com/recipes/protein-smoothie-feast) | ×1.55 servings | 699 | 72 | 46 | 29 | 6.78 | | [Garlic-lemon chicken with broth rice](https://macrofriendlymeals.com/recipes/chicken-rice-broccoli-flavorful) | ×1.45 servings | 764 | 73 | 69 | 22 | 5.31 | | [Lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-fast) | ×1.5 servings | 762 | 77 | 58 | 23 | 4.83 | Day totals: 2225 kcal. ## Thursday 2,237 / 2,200 kcal All 3 flexible kcal used (+37 kcal over) | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Watermelon protein yogurt cup](https://macrofriendlymeals.com/recipes/watermelon-yogurt-cup-fast) | ×0.5 servings | 179 | 28 | 17 | 1 | 1.98 | | [Feta lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-feast) | ×2.15 servings | 1284 | 131 | 97 | 40 | 9.43 | | [Turkey sweet-potato hash with lime crema](https://macrofriendlymeals.com/recipes/turkey-sweet-potato-feast) | ×1.6 servings | 774 | 67 | 58 | 32 | 5.48 | Day totals: 2237 kcal. ## Friday 2,218 / 2,200 kcal All 3 flexible kcal used (+18 kcal over) | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Greek yogurt with berries](https://macrofriendlymeals.com/recipes/greek-yogurt-bowl-fast) | ×2 servings | 714 | 83 | 48 | 23 | 7.77 | | [Tomato-herb lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-flavorful) | ×1.35 servings | 741 | 76 | 60 | 21 | 5.37 | | [Garlic-spinach meat sauce pasta](https://macrofriendlymeals.com/recipes/protein-pasta-meat-sauce-flavorful) | ×1.4 servings | 763 | 61 | 58 | 31 | 5.38 | Day totals: 2237 kcal. ## Saturday 2,225 / 2,200 kcal All 3 flexible kcal used (+25 kcal over) | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Cherry almond protein smoothie](https://macrofriendlymeals.com/recipes/protein-smoothie-feast) | ×1.55 servings | 699 | 72 | 46 | 29 | 6.78 | | [Lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-fast) | ×1.5 servings | 762 | 77 | 58 | 23 | 4.83 | | [Garlic-lemon chicken with broth rice](https://macrofriendlymeals.com/recipes/chicken-rice-broccoli-flavorful) | ×1.45 servings | 764 | 73 | 69 | 22 | 5.31 | Day totals: 2225 kcal. ## Sunday 2,239 / 2,200 kcal All 3 flexible kcal used (+39 kcal over) | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Greek yogurt with berries](https://macrofriendlymeals.com/recipes/greek-yogurt-bowl-fast) | ×2.15 servings | 768 | 89 | 52 | 25 | 8.35 | | [Lemon crab cucumber salad](https://macrofriendlymeals.com/recipes/crab-cucumber-salad-fast) | ×1.6 servings | 746 | 77 | 59 | 22 | 14.46 | | [Turkey sweet-potato hash with lime crema](https://macrofriendlymeals.com/recipes/turkey-sweet-potato-feast) | ×1.5 servings | 726 | 62 | 54 | 30 | 5.14 | Day totals: 2245 kcal. ## Weekly shopping list ### Produce - [Broccoli](https://macrofriendlymeals.com/foods/broccoli): 610 g, est. cost $3.35 - [Cherries](https://macrofriendlymeals.com/foods/cherries): 370 g (about 2.5 cups pitted), est. cost $6.74 - [Cucumber](https://macrofriendlymeals.com/foods/cucumber): 750 g, est. cost $3.02 - [Fresh herbs (dill/parsley/cilantro)](https://macrofriendlymeals.com/foods/fresh-herbs): 7 g, est. cost $0.21 - [Garlic](https://macrofriendlymeals.com/foods/garlic): 65 g, est. cost $0.69 - [Parsley, fresh](https://macrofriendlymeals.com/foods/parsley): 25 g, est. cost $0.36 - [Red onion](https://macrofriendlymeals.com/foods/red-onion): 90 g, est. cost $0.27 - [Scallions](https://macrofriendlymeals.com/foods/scallions): 55 g, est. cost $0.50 - [Spinach](https://macrofriendlymeals.com/foods/spinach): 190 g, est. cost $1.73 - [Strawberries](https://macrofriendlymeals.com/foods/strawberries): 560 g (about 3.5 cups), est. cost $6.14 - [Sweet potato, baked](https://macrofriendlymeals.com/foods/sweet-potato-baked): 700 g cooked weight (about 5.5 medium), est. cost $3.76 - [Tomatoes, raw](https://macrofriendlymeals.com/foods/tomatoes): 370 g, est. cost $1.65 - [Watermelon](https://macrofriendlymeals.com/foods/watermelon): 150 g (about 1 cups diced), est. cost $0.43 ### Protein - [Chicken breast, cooked](https://macrofriendlymeals.com/foods/chicken-breast-cooked): 1,720 g cooked weight (about 3.8 lb), est. cost $25.01 - [Crab, cooked](https://macrofriendlymeals.com/foods/crab-cooked): 260 g (about 9.2 oz), est. cost $10.88 - [Ground beef 90/10, cooked](https://macrofriendlymeals.com/foods/ground-beef-90-10-cooked): 140 g cooked weight (about 4.9 oz), est. cost $2.48 - [Ground turkey 93/7, cooked](https://macrofriendlymeals.com/foods/ground-turkey-93-7-cooked): 580 g cooked weight (about 1.3 lb), est. cost $8.24 - [Whey isolate](https://macrofriendlymeals.com/foods/whey-isolate): 160 g (about 5.5 scoops), est. cost $7.06 ### Dairy - [Feta cheese](https://macrofriendlymeals.com/foods/feta): 40 g, est. cost $0.90 - [Nonfat Greek yogurt](https://macrofriendlymeals.com/foods/nonfat-greek-yogurt): 2,910 g (about 11 cups), est. cost $19.66 - [Skim milk](https://macrofriendlymeals.com/foods/skim-milk): 1,120 g (about 4.5 cups), est. cost $2.17 ### Pantry - [Almond butter](https://macrofriendlymeals.com/foods/almond-butter): 95 g (about 6 tbsp), est. cost $2.47 - [Almonds](https://macrofriendlymeals.com/foods/almonds): 120 g (about 4.2 oz, ~99 nuts), est. cost $2.88 - [Chicken broth, low-sodium](https://macrofriendlymeals.com/foods/chicken-broth): 170 g, est. cost $0.35 - [Extra virgin olive oil](https://macrofriendlymeals.com/foods/extra-virgin-olive-oil): 150 g (about 11 tbsp), est. cost $5.09 - [Hemp seeds](https://macrofriendlymeals.com/foods/hemp-seeds): 65 g (about 6.5 tbsp), est. cost $2.53 - [Lemon juice](https://macrofriendlymeals.com/foods/lemon-juice): 210 g, est. cost $1.66 - [Lime juice](https://macrofriendlymeals.com/foods/lime-juice): 45 g, est. cost $0.42 - [Marinara, jarred](https://macrofriendlymeals.com/foods/marinara): 110 g, est. cost $0.67 - [Protein pasta, dry (chickpea)](https://macrofriendlymeals.com/foods/protein-pasta-dry): 620 g, est. cost $8.71 - [Salsa](https://macrofriendlymeals.com/foods/salsa): 140 g, est. cost $0.98 - [White rice, cooked](https://macrofriendlymeals.com/foods/white-rice-cooked): 540 g cooked weight (about 3.5 cups cooked), est. cost $1.63 - [Whole wheat bread](https://macrofriendlymeals.com/foods/whole-wheat-bread): 100 g (about 2.5 slices), est. cost $0.97 Est. weekly cost: $133.41. Not medical advice.