How This Plan Is Built
Every day in this plan hits 135-145g protein using the five cheapest protein sources ranked by cost-per-gram: eggs, chicken thighs, ground turkey, Greek yogurt, and lentils. Total weekly grocery cost for the protein portions alone is $26. Add grains and vegetables and you land at $38-42 for the full week. That is about $7.80/day to eat 140g protein every day without drinking a single protein shake.
Prep everything Sunday in one 50-minute session. The plan uses intentional overlap — chicken thighs appear three times in different flavor profiles so you cook one batch and use it three ways.
Sunday Prep Order (50 Minutes)
- Start rice first — it runs unattended for 20 minutes.
- Season and roast 2 lbs chicken thighs at 400°F for 35 minutes while rice cooks.
- Boil 8 eggs: cold water start, bring to boil, cover and off heat for 12 minutes, ice water bath.
- Brown 1 lb ground turkey with taco spices in 15 minutes.
- Cook 1 cup dried lentils: 2.5 cups water, boil then simmer 20 minutes.
- Cool everything uncovered 30 minutes before portioning and sealing.
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Shopping List With 2026 Prices
- 2 lbs boneless chicken thighs @ $2.49/lb = $4.98
- 1 lb ground turkey (93/7) @ $3.99/lb = $3.99
- 8 eggs @ $3.49/dozen = $2.33
- 32oz Greek yogurt (plain 2%) @ $5.99 = $5.99
- 1 cup dried green lentils @ $0.47 = $0.47
- 2 cups dry jasmine rice @ $1.50/lb = $1.20
- 1 can black beans $1.09, 1 can chickpeas $1.29 = $2.38
- Mixed vegetables (broccoli, spinach, bell pepper) = $5.00
- Pantry spices, olive oil, salsa (assume stocked) = $0
Total: $26.34 for protein sources + $8.58 for carbs and veg = $34.92 for the week.
Daily Meal Breakdown
| Day | Breakfast | Lunch | Dinner | Total Protein |
|---|---|---|---|---|
| Monday | 2 eggs + 3/4 cup Greek yogurt (29g) | Chicken thigh bowl + chickpeas + rice (38g) | Turkey taco bowl + black beans (32g) | 99g + snacks = 140g |
| Tuesday | 2 eggs + 3/4 cup Greek yogurt (29g) | Turkey taco bowl + rice (32g) | Chicken thigh bowl + lentils (40g) | 101g + snacks = 141g |
| Wednesday | 2 eggs + 3/4 cup Greek yogurt (29g) | Lentil bowl + chickpeas + roasted veg (24g) | Chicken thigh + rice + broccoli (26g) | 79g + snacks = 140g |
| Thursday | 2 eggs + 3/4 cup Greek yogurt (29g) | Chicken thigh bowl + rice (26g) | Turkey bowl + lentils (38g) | 93g + snacks = 140g |
| Friday | 2 eggs + 3/4 cup Greek yogurt (29g) | Remaining turkey + chickpeas (30g) | Lentil dal + rice + 2 hard-boiled eggs (30g) | 89g + snacks = 138g |
Snacks to bridge to 140g daily: 1 cup cottage cheese (28g) or 2 hard-boiled eggs (12g) eaten mid-morning or mid-afternoon close the gap on lighter meal days.
Frequently Asked Questions
Can I substitute chicken breast for chicken thighs in this plan?
Yes, but adjust expectations. Chicken breast costs about $1/lb more and dries out faster when reheated — by day 3 you will notice the texture difference. If using breast, undercook slightly (pull at 160°F internal, carryover heat finishes to 165°F), store with any cooking juices, and plan to eat breast portions earlier in the week. Thighs are strongly recommended for a 4-day plan.
How do I keep Greek yogurt from getting watery in the containers?
The liquid pooling in Greek yogurt containers is whey — it is protein-rich and completely safe to eat. Either stir it back in before eating or pour it off. To minimize separation, buy a full-fat or 2% variety rather than non-fat. Non-fat Greek yogurt releases significantly more liquid during storage.
Is 140g protein per day necessary for everyone?
No. The commonly cited target is 0.7–1g of protein per pound of body weight for active adults trying to maintain or build muscle. For a 150-pound person, that is 105-150g daily. For sedentary adults, the minimum requirement is much lower at 0.36g per pound. This plan targets 140g and is appropriate for someone active 3-5 days per week in the 150-185 pound range.
Can I freeze portions from this plan?
Yes — chicken thighs and ground turkey both freeze well for up to 3 months. Lentils also freeze well. Greek yogurt does not freeze well (texture breaks down). If you want to prep two weeks at once, freeze all chicken and turkey portions beyond what you will eat by day 4, then thaw individual portions overnight in the fridge as needed.
What is the cheapest way to add more protein without spending more?
Eggs are the answer. At $3.49/dozen in 2026, each egg delivers 6g protein for $0.29. Adding 2 eggs to any meal adds 12g protein for $0.58. Hard-boil a full dozen on Sunday and use them as protein top-ups throughout the week — on salads, in bowls, or eaten standalone as a snack. This is the single highest-leverage protein addition per dollar in any meal prep plan.
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