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A GLP-1 friendly Kroger meal plan for $75 a week

Here is a full sample week for 1 person, built for GLP-1 users (small, protein-dense portions) at Kroger: about 109g of protein and 1309 kcal a day per person, with an estimated shopping total of $73.20 for 17 items.

Prices are estimates for Kroger 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.

Make this week mine (free preview)

The 7-day plan

The shopping list with estimated prices

Whole packs, the way you actually pay at the till. Assumes you already have olive oil and soy sauce.

All 9 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.

Scrambled eggs on toast (30g protein, 392 kcal, 10 min)

Eggs 100g, Liquid egg whites 80g, Whole wheat bread 80g, Baby spinach 30g

1. Whisk the eggs and egg whites with a pinch of salt.
2. Wilt the spinach in a nonstick pan, add the eggs and stir gently.
3. Serve on toast.

Tofu teriyaki rice bowl (40g protein, 466 kcal, 20 min)

Extra-firm tofu 190g, White rice (dry) 40g, Broccoli 120g, Soy sauce 15g

1. Cook the rice and steam the broccoli.
2. Pan-fry cubed tofu until golden.
3. Glaze with soy sauce, garlic and a little sugar or maple.

Pork loin with roasted sweet potato and broccoli (39g protein, 462 kcal, 25 min)

Pork loin 160g, Sweet potatoes 180g, Broccoli 100g, Olive oil 5g

1. Roast cubed sweet potato at 220C / 425F for 20 minutes.
2. Season pork loin, sear in a pan over medium heat for 3 minutes per side, then roast alongside for 10 minutes.
3. Add broccoli for the last 8 minutes of roasting.

Scrambled eggs with spinach and whole wheat toast (32g protein, 356 kcal, 12 min)

Eggs 50g, Liquid egg whites 150g, Baby spinach 30g, Whole wheat bread 80g

1. Wilt spinach in a non-stick pan over medium heat, about 1 minute.
2. Pour in beaten eggs and whites, stir gently over low heat for 4 minutes.
3. Serve on toasted whole wheat bread.

Chicken burrito bowl (39g protein, 475 kcal, 20 min)

Chicken breast 125g, White rice (dry) 65g, Canned black beans (drained) 75g, Salsa 45g, Salad greens 40g

1. Cook the rice.
2. Season chicken with cumin and paprika, pan-fry 6 minutes per side and slice.
3. Build bowls with rice, beans, chicken, lettuce and salsa.

Creamy chicken pasta (40g protein, 477 kcal, 20 min)

Chicken breast 95g, Pasta (dry) 85g, Low-fat cottage cheese 60g, Baby spinach 40g

1. Cook the pasta. Pan-fry diced chicken.
2. Blend cottage cheese with garlic and a splash of pasta water.
3. Toss pasta, chicken, spinach and sauce.

Chicken burrito bowl with rice and salsa (44g protein, 479 kcal, 20 min)

Chicken breast 150g, White rice (dry) 60g, Canned black beans (drained) 60g, Salsa 60g, Salad greens 40g

1. Cook rice according to package, about 15 minutes.
2. Season diced chicken and sear in olive oil over medium-high heat, 6 minutes.
3. Assemble rice, beans, chicken, lettuce and salsa in a bowl.

Egg and veggie fried noodles (36g protein, 448 kcal, 15 min)

Egg noodles (dry) 20g, Eggs 100g, Extra-firm tofu 85g, Mixed vegetables (frozen) 150g, Soy sauce 15g

1. Cook the noodles.
2. Fry tofu cubes, then scramble the eggs in the same pan.
3. Add veg, noodles and soy sauce and toss.

Pork loin with rice and broccoli (39g protein, 471 kcal, 25 min)

Pork loin 150g, White rice (dry) 60g, Broccoli 120g

1. Season and sear the pork 4 minutes per side, then rest.
2. Cook rice and steam broccoli.
3. Slice the pork and serve.

Day 1 totals: 109g protein, 1320 kcal, 126g carbs, 45g fat.

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