High-Protein Meal Prep for Under $40 a Week
Apr 20, 2026 · 5 min read
Eating enough protein got a lot easier once I stopped trying to be creative during the week. Every Sunday I cook the same base ingredients and mix them differently.
Shopping list
- 3 lb chicken thighs
- 2 lb dry rice
- 1 dozen eggs
- 2 bags frozen broccoli
- 1 large tub of Greek yogurt
- Black beans, salsa, garlic, soy sauce
The routine
Rice cooker on first. Chicken goes on a sheet pan at 425°F for about 25 minutes with garlic, salt and paprika. Broccoli roasts on the rack below. While that runs, I boil the eggs.
Two flavors keep it from getting boring: a soy-garlic bowl and a burrito bowl with beans and salsa. Greek yogurt with frozen berries covers the afternoon snack.
How much protein?
Most guidelines for people who lift land somewhere around 1.6–2.2 g per kg of body weight per day. I aim for the lower end and do not stress about hitting it perfectly every day.
Not a dietitian, just someone who got tired of eating takeout.