A high-protein week of dinners
Seven dinners from five cooks, each built around chicken, fish, eggs, tofu or beans. About $48.66 for two people for the week ($3.48 a serving) at typical US grocery prices, against roughly $210 as takeout.
The week
Tuesday
OyakodonCook for 4: two eat now, two for Thursday
Five cooks cover seven dinners for two: the two bigger cooks each make a second dinner later in the week.
Why these dinners
Poultry, fish, eggs, tofu and beans make protein easy at every meal and help keep muscle. Processed meat like bacon stays occasional.
What helps in this week: shrimp, eggs, cashews, tofu, chicken thigh, ground turkey, chicken breast.
The shopping list
chicken thigh · 1 lb
$3.99
ground turkey · ½ lb
$3.00
chicken breast · ½ lb
$2.25
green onion · 2 bunches
$1.50
thai basil · 1 bunch
$1.50
bread crumbs · ¼ cup
$0.22
From your pantry: gochugaru, rice mix, chipotle can.
Typical US grocery prices; pantry staples like oil, soy sauce and rice counted at $0.40 a serving. Takeout at $15.00 a person.
Plan your own week like this
Eat Healthy AF builds a week like this from the dishes you already cook: pick your goals and anything you can't eat, and it plans the leftovers and the shopping list for you. Free for 14 days, no card needed.
General nutrition information, not medical advice. Dish checks go by each dish's main ingredients as we cook them; sauces and salt vary by recipe, and allergy facts can't see inside packaged foods, so check labels. Keep your doctor in the loop.
Eat Healthy AF is general nutrition information, not medical advice. It doesn't diagnose or treat anything. Keep your doctor in the loop, and don't change any medication without them.