One adult · seven days
A real starting shop—with quantities.
This example supports seven breakfasts, seven lunches and seven dinners built around roughly 30–50 grams of protein per meal. Appetite and calorie needs vary, so adjust portions rather than treating this as a prescription.
Protein + dairy
- Chicken breast or tenderloins — 1.4 kg / 3 lb raw
- 93% lean ground turkey or beef — 680 g / 1.5 lb raw
- Large eggs — 12
- Liquid egg whites — 500 g carton
- 0% Greek yogurt — two 900 g / 32 oz tubs
- Low-fat cottage cheese — one 680 g / 24 oz tub
- Black beans — three 425 g / 15 oz cans
Carbohydrates + fruit
- Rolled oats — 500 g / 18 oz
- Rice — 500 g / 18 oz dry
- Potatoes or sweet potatoes — 1.4 kg / 3 lb
- Whole-grain or high-fiber wraps — 8
- Bananas — 7
- Frozen berries — 700 g / 24 oz
Vegetables + flavor
- Frozen mixed vegetables — two 450 g / 16 oz bags
- Broccoli — 2 large heads or one 680 g / 24 oz bag
- Bell peppers — 4
- Onions — 3
- Spinach — one 280 g / 10 oz bag
- Cucumber — 2; tomatoes — 6 medium
- Salsa — one 450 g / 16 oz jar
- Lemons or limes — 4
- Olive oil, garlic, paprika, taco seasoning, salt and pepper — pantry amounts
Simple seven-day meal map
Rotate two choices
Protein overnight oats for four days; eggs, egg whites and potatoes for three days.
Repeat a dependable bowl
Chicken, rice, beans, vegetables and salsa. Change the seasoning or vegetables midweek.
Alternate chicken and beef
Use the chicken bowl or sheet-pan dinner four nights and the ground-beef protein bowl three nights.
Leave room to adapt
Use fruit, yogurt or cottage cheese as needed; freeze extra raw meat if plans change.
