Costco meal prep for 2: 160g of protein a day each for $125
Here is a full sample week for 2 people, built for muscle gain at Costco: about 162g of protein and 2215 kcal a day per person, with an estimated shopping total of $120.72 for 23 items.
Prices are estimates for Costco in the US (USD), based on typical pack sizes and prices in October 2026. They are not live store prices. In the app you can tap any price to set your own.
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The 7-day plan
| Day | Meals (protein) | Protein | kcal |
|---|---|---|---|
| Mon | Cottage cheese and egg scramble (48g) Tuna pasta with tomatoes (57g) Lentil and pork stew (59g) | 164g | 2219 |
| Tue | Greek yogurt oat bowl (46g) Chicken thigh rice bowl (57g) Chicken breast fajita tortillas (57g) | 160g | 2148 |
| Wed | Cottage cheese and egg scramble (48g) Tuna pasta with tomatoes (57g) Egg and tofu fried rice (59g) | 164g | 2298 |
| Thu | Greek yogurt oat bowl (44g) Chicken thigh rice bowl (57g) Lentil and pork stew (59g) | 160g | 2267 |
| Fri | Cottage cheese and egg scramble (48g) Tuna pasta with tomatoes (57g) Chicken breast fajita tortillas (57g) | 162g | 2043 |
| Sat | Greek yogurt oat bowl (44g) Chicken thigh rice bowl (57g) Egg and tofu fried rice (58g) | 159g | 2310 |
| Sun | Cottage cheese and egg scramble (48g) Tuna pasta with tomatoes (57g) Lentil and pork stew (59g) | 164g | 2219 |
The shopping list with estimated prices
Whole packs, the way you actually pay at the till. Assumes you already have soy sauce.
| Item | Est. price |
|---|---|
| Boneless chicken thighs 2 x 3 lb pack | $14.40 |
| Canned tuna in water (drained) 3 packs (4 x 5 oz cans each) | $12.00 |
| Chicken breast 1 x 3 lb pack | $8.40 |
| Pork loin 1 x 2 lb pack | $5.60 |
| Nonfat Greek yogurt 2 x 32 oz tub | $8.00 |
| Eggs 2 x 18-pack | $7.20 |
| Low-fat cottage cheese 2 x 24 oz tub | $6.40 |
| Extra-firm tofu 3 x 14 oz block | $6.00 |
| Potatoes 2 x 5 lb bag | $7.20 |
| Baby spinach 2 x 5 oz bag | $4.48 |
| Broccoli 2 x 1 lb crowns | $4.00 |
| Bell peppers 1 x 3-pack | $3.04 |
| Onions 1 x 3 lb bag | $2.80 |
| Carrots 1 x 2 lb bag | $1.28 |
| Bananas 1 x about 6 | $0.96 |
| Mixed vegetables (frozen) 2 x 12 oz bag | $2.40 |
| Flour tortillas 1 x 8-pack | $2.40 |
| Rolled oats 2 x 42 oz canister | $8.00 |
| White rice (dry) 2 x 2 lb bag | $4.16 |
| Pasta (dry) 3 x 1 lb box | $3.84 |
| Red lentils (dry) 1 x 1 lb bag | $1.60 |
| Canned diced tomatoes 4 x 14.5 oz can | $4.16 |
| Peanut butter 1 x 16 oz jar | $2.40 |
| Estimated total | $120.72 |
All 7 recipes in this week
Raw or dry amounts per person, for the first day each recipe appears. Portions are resized day by day so every day lands on the protein target.
Cottage cheese and egg scramble (48g protein, 718 kcal, 10 min)
Eggs 150g, Low-fat cottage cheese 145g, Rolled oats 100g, Baby spinach 30g
- Whisk eggs, then scramble over medium heat for 4 minutes.
- Stir in cottage cheese and spinach until just wilted, about 1 minute.
- Serve alongside a bowl of cooked oats.
Tuna pasta with tomatoes (57g protein, 673 kcal, 20 min)
Canned tuna in water (drained) 150g, Pasta (dry) 120g, Canned diced tomatoes 200g, Onions 50g
- Cook pasta in salted water for 10 minutes, then drain.
- Soften onion in oil over medium heat for 4 minutes, add tomatoes and tuna for 5 minutes, then toss with pasta.
Lentil and pork stew (59g protein, 828 kcal, 35 min)
Red lentils (dry) 75g, Pork loin 150g, Potatoes 400g, Carrots 100g
- Brown cubed pork in oil over high heat for 5 minutes.
- Add lentils, potatoes, carrots and water, simmer on low heat 25 minutes.
Greek yogurt oat bowl (46g protein, 746 kcal, 8 min)
Nonfat Greek yogurt 270g, Rolled oats 80g, Bananas 120g, Peanut butter 30g
- Cook oats in water or milk over medium heat for 5 minutes.
- Top with Greek yogurt, sliced banana and a spoon of peanut butter.
Chicken thigh rice bowl (57g protein, 750 kcal, 25 min)
Boneless chicken thighs 230g, White rice (dry) 120g, Broccoli 100g, Soy sauce 10g
- Season diced chicken thighs and sear over high heat for 6 minutes.
- Cook rice, then steam broccoli 4 minutes and toss everything with soy sauce.
Chicken breast fajita tortillas (57g protein, 652 kcal, 20 min)
Chicken breast 200g, Flour tortillas 120g, Bell peppers 75g, Onions 80g
- Slice chicken and sear over high heat for 6 minutes with peppers and onion.
- Warm tortillas 1 minute, then fill and serve.
Egg and tofu fried rice (59g protein, 907 kcal, 18 min)
Extra-firm tofu 200g, Eggs 100g, White rice (dry) 105g, Mixed vegetables (frozen) 150g
- Crisp cubed tofu in oil over medium heat for 8 minutes.
- Scramble eggs, add cooked rice, vegetables and soy sauce, stir 4 minutes.
Day 1 totals: 164g protein, 2219 kcal, 302g carbs, 37g fat.
Questions
Is $125 a week really enough for 160g of protein a day?
With these estimates, this sample week comes to about $120.72 for 2 people at Costco, and about $8.48 of it (rice, oats, frozen and cupboard items) is left over for next week. The trick is building meals around the cheapest protein per gram and reusing the same ingredients across the week. Real shelf prices vary by location and week, so check them in store.
How were the macros worked out?
Every meal is built from ingredients with standard nutrition values per 100g (raw or dry weight). Protein, calories, carbs and fat are added up from the exact grams in each recipe, so the daily totals always match the ingredients.
Can I change the foods or the store?
Yes. CartLean builds your own week from a short quiz: your store, budget, protein target, diet and the foods you avoid. You can swap any meal and edit any price.
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