# 2,800 kcal, 280 g protein 7-day plan + shopping list (3 meals × 7 days) Canonical: https://macrofriendlymeals.com/plan/2800-high-protein/week ## Monday 2,841 / 2,800 kcal All 3 flexible kcal used (+41 kcal over) | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Orange protein smoothie](https://macrofriendlymeals.com/recipes/orange-protein-smoothie-fast) | ×0.65 servings | 235 | 33 | 26 | 1 | 2.56 | | [Feta lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-feast) | ×2.5 servings | 1493 | 152 | 113 | 46 | 10.97 | | [Turkey sweet-potato hash with lime crema](https://macrofriendlymeals.com/recipes/turkey-sweet-potato-feast) | ×2.3 servings | 1112 | 96 | 83 | 46 | 7.88 | Day totals: 2841 kcal. ## Tuesday 2,818 / 2,800 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) | ×2.5 servings | 893 | 104 | 61 | 29 | 9.71 | | [Tomato-herb lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-flavorful) | ×1.75 servings | 960 | 98 | 78 | 27 | 6.96 | | [Protein pasta with turkey marinara](https://macrofriendlymeals.com/recipes/protein-pasta-meat-sauce-fast) | ×1.75 servings | 965 | 78 | 71 | 40 | 5.41 | Day totals: 2818 kcal. ## Wednesday 2,816 / 2,800 kcal All 3 flexible kcal used (+16 kcal over) | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Cherry almond protein smoothie](https://macrofriendlymeals.com/recipes/protein-smoothie-feast) | ×2 servings | 902 | 94 | 59 | 37 | 8.74 | | [Lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-fast) | ×1.9 servings | 966 | 98 | 74 | 29 | 6.12 | | [Garlic-lemon chicken with broth rice](https://macrofriendlymeals.com/recipes/chicken-rice-broccoli-flavorful) | ×1.8 servings | 948 | 90 | 85 | 27 | 6.59 | Day totals: 2816 kcal. ## Thursday 2,820 / 2,800 kcal All 3 flexible kcal used (+20 kcal over) | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Greek yogurt with berries](https://macrofriendlymeals.com/recipes/greek-yogurt-bowl-fast) | ×2.5 servings | 893 | 104 | 61 | 29 | 9.71 | | [Turkey sweet-potato hash with lime crema](https://macrofriendlymeals.com/recipes/turkey-sweet-potato-feast) | ×2 servings | 967 | 83 | 72 | 40 | 6.85 | | [Tomato-herb lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-flavorful) | ×1.75 servings | 960 | 98 | 78 | 27 | 6.96 | Day totals: 2873 kcal. ## Friday 2,846 / 2,800 kcal All 3 flexible kcal used (+46 kcal over) | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Cherry almond protein smoothie](https://macrofriendlymeals.com/recipes/protein-smoothie-feast) | ×2.05 servings | 925 | 96 | 61 | 38 | 8.96 | | [Lemon crab cucumber salad](https://macrofriendlymeals.com/recipes/crab-cucumber-salad-fast) | ×2.05 servings | 956 | 98 | 76 | 29 | 18.52 | | [Lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-fast) | ×1.9 servings | 966 | 98 | 74 | 29 | 6.12 | Day totals: 2846 kcal. ## Saturday 2,815 / 2,800 kcal All 3 flexible kcal used (+15 kcal over) | 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 | | [Feta lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-feast) | ×2.5 servings | 1493 | 152 | 113 | 46 | 10.97 | | [Turkey sweet-potato hash with lime crema](https://macrofriendlymeals.com/recipes/turkey-sweet-potato-feast) | ×2.3 servings | 1112 | 96 | 83 | 46 | 7.88 | Day totals: 2805 kcal. ## Sunday 2,870 / 2,800 kcal All 3 flexible kcal used (+70 kcal over) | Meal | Servings | kcal | P | C | F | Cost | | --- | --- | --- | --- | --- | --- | --- | | [Watermelon protein yogurt cup](https://macrofriendlymeals.com/recipes/watermelon-yogurt-cup-fast) | ×0.85 servings | 304 | 47 | 29 | 2 | 3.36 | | [Lemon chicken pasta salad](https://macrofriendlymeals.com/recipes/lemon-chicken-pasta-salad-fast) | ×2.5 servings | 1271 | 129 | 97 | 38 | 8.05 | | [Protein pasta with turkey marinara](https://macrofriendlymeals.com/recipes/protein-pasta-meat-sauce-fast) | ×2.35 servings | 1295 | 105 | 96 | 54 | 7.27 | Day totals: 2858 kcal. ## Weekly shopping list ### Produce - [Broccoli](https://macrofriendlymeals.com/foods/broccoli): 250 g, est. cost $1.39 - [Cherries](https://macrofriendlymeals.com/foods/cherries): 320 g (about 2.5 cups pitted), est. cost $5.87 - [Cucumber](https://macrofriendlymeals.com/foods/cucumber): 1,160 g, est. cost $4.62 - [Garlic](https://macrofriendlymeals.com/foods/garlic): 55 g, est. cost $0.63 - [Orange](https://macrofriendlymeals.com/foods/orange): 130 g (about 1 medium), est. cost $0.99 - [Parsley, fresh](https://macrofriendlymeals.com/foods/parsley): 35 g, est. cost $0.51 - [Peaches](https://macrofriendlymeals.com/foods/peaches): 100 g (about 0.5 medium), est. cost $0.66 - [Red onion](https://macrofriendlymeals.com/foods/red-onion): 130 g, est. cost $0.38 - [Scallions](https://macrofriendlymeals.com/foods/scallions): 80 g, est. cost $0.72 - [Spinach](https://macrofriendlymeals.com/foods/spinach): 170 g, est. cost $1.53 - [Strawberries](https://macrofriendlymeals.com/foods/strawberries): 450 g (about 3 cups), est. cost $4.95 - [Sweet potato, baked](https://macrofriendlymeals.com/foods/sweet-potato-baked): 990 g cooked weight (about 7.5 medium), est. cost $5.33 - [Tomatoes, raw](https://macrofriendlymeals.com/foods/tomatoes): 510 g, est. cost $2.30 - [Watermelon](https://macrofriendlymeals.com/foods/watermelon): 260 g (about 1.5 cups diced), est. cost $0.72 ### Protein - [Chicken breast, cooked](https://macrofriendlymeals.com/foods/chicken-breast-cooked): 2,070 g cooked weight (about 4.6 lb), est. cost $30.17 - [Crab, cooked](https://macrofriendlymeals.com/foods/crab-cooked): 330 g (about 12 oz), est. cost $13.94 - [Ground turkey 93/7, cooked](https://macrofriendlymeals.com/foods/ground-turkey-93-7-cooked): 1,280 g cooked weight (about 2.8 lb), est. cost $18.10 - [Whey isolate](https://macrofriendlymeals.com/foods/whey-isolate): 190 g (about 6.5 scoops), est. cost $8.41 ### Dairy - [Feta cheese](https://macrofriendlymeals.com/foods/feta): 60 g, est. cost $1.32 - [Nonfat cottage cheese](https://macrofriendlymeals.com/foods/nonfat-cottage-cheese): 150 g (about 0.5 cup), est. cost $1.13 - [Nonfat Greek yogurt](https://macrofriendlymeals.com/foods/nonfat-greek-yogurt): 2,780 g (about 10 cups), est. cost $18.77 - [Skim milk](https://macrofriendlymeals.com/foods/skim-milk): 1,200 g (about 5 cups), est. cost $2.34 ### Pantry - [Almond butter](https://macrofriendlymeals.com/foods/almond-butter): 80 g (about 5 tbsp), est. cost $2.15 - [Almonds](https://macrofriendlymeals.com/foods/almonds): 100 g (about 3.5 oz, ~82 nuts), est. cost $2.32 - [Chicken broth, low-sodium](https://macrofriendlymeals.com/foods/chicken-broth): 70 g, est. cost $0.14 - [Extra virgin olive oil](https://macrofriendlymeals.com/foods/extra-virgin-olive-oil): 200 g (about 14 tbsp), est. cost $6.65 - [Hemp seeds](https://macrofriendlymeals.com/foods/hemp-seeds): 55 g (about 5.5 tbsp), est. cost $2.18 - [Lemon juice](https://macrofriendlymeals.com/foods/lemon-juice): 270 g, est. cost $2.17 - [Lime juice](https://macrofriendlymeals.com/foods/lime-juice): 65 g, est. cost $0.59 - [Marinara, jarred](https://macrofriendlymeals.com/foods/marinara): 370 g, est. cost $2.22 - [Protein pasta, dry (chickpea)](https://macrofriendlymeals.com/foods/protein-pasta-dry): 1,130 g, est. cost $15.82 - [Salsa](https://macrofriendlymeals.com/foods/salsa): 200 g, est. cost $1.39 - [White rice, cooked](https://macrofriendlymeals.com/foods/white-rice-cooked): 230 g cooked weight (about 1.5 cups cooked), est. cost $0.68 - [Whole wheat bread](https://macrofriendlymeals.com/foods/whole-wheat-bread): 130 g (about 3 slices), est. cost $1.24 Est. weekly cost: $162.09. Not medical advice.