2,800 kcal, 280 g protein 7-day plan + shopping list (3 meals × 7 days)
Effective target 2,800 kcal.
Monday
Orange protein smoothie
Shown at Fast effort (your cap is Feast).
235 kcal$2.56 (est.)
Feta lemon chicken pasta salad
1,493 kcal$10.97 (est.)
Turkey sweet-potato hash with lime crema
1,112 kcal$7.88 (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).
893 kcal$9.71 (est.)
Tomato-herb lemon chicken pasta salad
Shown at Flavorful effort (your cap is Feast).
960 kcal$6.96 (est.)
Protein pasta with turkey marinara
Shown at Fast effort (your cap is Feast).
965 kcal$5.41 (est.)
Macros are scaled to your targets; meal costs are planning estimates (est.).
Wednesday
Cherry almond protein smoothie
902 kcal$8.74 (est.)
Lemon chicken pasta salad
Shown at Fast effort (your cap is Feast).
966 kcal$6.12 (est.)
Garlic-lemon chicken with broth rice
Shown at Flavorful effort (your cap is Feast).
948 kcal$6.59 (est.)
Macros are scaled to your targets; meal costs are planning estimates (est.).
Thursday
Greek yogurt with berries
Shown at Fast effort (your cap is Feast).
893 kcal$9.71 (est.)
Turkey sweet-potato hash with lime crema
967 kcal$6.85 (est.)
Tomato-herb lemon chicken pasta salad
Shown at Flavorful effort (your cap is Feast).
960 kcal$6.96 (est.)
Macros are scaled to your targets; meal costs are planning estimates (est.).
Friday
Cherry almond protein smoothie
925 kcal$8.96 (est.)
Lemon crab cucumber salad
Shown at Fast effort (your cap is Feast).
956 kcal$18.52 (est.)
Lemon chicken pasta salad
Shown at Fast effort (your cap is Feast).
966 kcal$6.12 (est.)
Macros are scaled to your targets; meal costs are planning estimates (est.).
Saturday
Peach protein cottage bowl
Shown at Fast effort (your cap is Feast).
210 kcal$2.50 (est.)
Feta lemon chicken pasta salad
1,493 kcal$10.97 (est.)
Turkey sweet-potato hash with lime crema
1,112 kcal$7.88 (est.)
Macros are scaled to your targets; meal costs are planning estimates (est.).
Sunday
Watermelon protein yogurt cup
Shown at Fast effort (your cap is Feast).
304 kcal$3.36 (est.)
Lemon chicken pasta salad
Shown at Fast effort (your cap is Feast).
1,271 kcal$8.05 (est.)
Protein pasta with turkey marinara
Shown at Fast effort (your cap is Feast).
1,295 kcal$7.27 (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
- Broccoli250 gest. cost $1.39
- Cherries320 g (about 2.5 cups pitted)est. cost $5.87
- Cucumber1,160 gest. cost $4.62
- Garlic55 gest. cost $0.63
- Orange130 g (about 1 medium)est. cost $0.99
- Parsley, fresh35 gest. cost $0.51
- Peaches100 g (about 0.5 medium)est. cost $0.66
- Red onion130 gest. cost $0.38
- Scallions80 gest. cost $0.72
- Spinach170 gest. cost $1.53
- Strawberries450 g (about 3 cups)est. cost $4.95
- Sweet potato, baked990 g cooked weight (about 7.5 medium)est. cost $5.33
- Tomatoes, raw510 gest. cost $2.30
- Watermelon260 g (about 1.5 cups diced)est. cost $0.72
Protein
- Chicken breast, cooked2,070 g cooked weight (about 4.6 lb)est. cost $30.17
- Crab, cooked330 g (about 12 oz)est. cost $13.94
- Ground turkey 93/7, cooked1,280 g cooked weight (about 2.8 lb)est. cost $18.10
- Whey isolate190 g (about 6.5 scoops)est. cost $8.41
Dairy
- Feta cheese60 gest. cost $1.32
- Nonfat cottage cheese150 g (about 0.5 cup)est. cost $1.13
- Nonfat Greek yogurt2,780 g (about 10 cups)est. cost $18.77
- Skim milk1,200 g (about 5 cups)est. cost $2.34
Pantry
- Almond butter80 g (about 5 tbsp)est. cost $2.15
- Almonds100 g (about 3.5 oz, ~82 nuts)est. cost $2.32
- Chicken broth, low-sodium70 gest. cost $0.14
- Extra virgin olive oil200 g (about 14 tbsp)est. cost $6.65
- Hemp seeds55 g (about 5.5 tbsp)est. cost $2.18
- Lemon juice270 gest. cost $2.17
- Lime juice65 gest. cost $0.59
- Marinara, jarred370 gest. cost $2.22
- Protein pasta, dry (chickpea)1,130 gest. cost $15.82
- Salsa200 gest. cost $1.39
- White rice, cooked230 g cooked weight (about 1.5 cups cooked)est. cost $0.68
- Whole wheat bread130 g (about 3 slices)est. cost $1.24
Est. weekly cost $162.09 est.
Est. cost per week $162.09 (about $23.16 per day on average) est.
Cite as: Macro Friendly Meals, "Week plan", https://macrofriendlymeals.com/plan/2800-high-protein/week, data v2026-10-23.1.