Introduction:
Eating healthy doesn’t have to be complicated or expensive. With a little planning, you can enjoy high-protein, low-carb meals all week without overspending. This straightforward meal prep plan comes with a budget-friendly grocery list, easy batch-cooking tips, and flexible recipes you can mix and match to keep things fresh.
You want a high-protein, low-carb, budget-friendly, simple meal prep plan with a matching grocery list. Here’s a straightforward weekly plan you can batch-cook and mix/match.
🍳 Weekly Meal Prep Plan
Breakfast (5 days)
- Egg & veggie scramble (eggs, spinach, onion, frozen peppers)
- Option: Add cottage cheese or Greek yogurt for extra protein
Lunch (5 days)
- Chicken & broccoli bowls
- Baked or pan-seared chicken thighs
- Steamed broccoli
- Optional: small portion of cauliflower rice
Dinner (5 days)
- Ground turkey stir-fry
- Ground turkey cooked with cabbage, zucchini, and soy sauce/garlic
- Optional fried egg on top
Snacks
- Hard-boiled eggs
- Canned tuna with mustard or light mayo
- String cheese or cottage cheese
- A handful of almonds (portion-controlled for cost)
🛒 Budget-Friendly Grocery List
Proteins
- 2 dozen eggs
- 2–3 lbs chicken thighs (cheaper than breasts)
- 2 lbs ground turkey (or ground beef if cheaper)
- 3–4 cans tuna
- 1 tub cottage cheese OR large Greek yogurt tub
- 1 pack string cheese (optional)
Veggies
- 2 bags frozen broccoli
- 1 bag frozen mixed peppers
- 1 head cabbage
- 1 zucchini (or frozen)
- 1 bag spinach (frozen or fresh, whichever is cheaper)
- 1 bag cauliflower rice (optional, or make your own from a head of cauliflower)
Pantry/Other
- Soy sauce
- Garlic (fresh or powder)
- Mustard or light mayo
- Olive oil or cooking spray
- Almonds (small bag, portion out)
🔑 Prep Tips
Season smart: Rotate simple spices (garlic powder, paprika, soy sauce, hot sauce) to change flavors.
Batch cook proteins: Bake chicken thighs and hard-boil eggs at the same time. Cook all ground turkey in one pan.
Use frozen veggies: They’re cheaper, pre-chopped, and last longer.
Mix & match: Swap chicken into stir-fry or use turkey with broccoli bowls to keep variety.
