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An $85 Trader Joe's meal plan with 150g of protein a day

Here is a full sample week for 1 person, built for everyday healthy eating at Trader Joe's: about 152g of protein and 2189 kcal a day per person, with an estimated shopping total of $80.41 for 19 items.

Prices are estimates for Trader Joe's 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 honey 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 (42g protein, 571 kcal, 10 min)

Eggs 150g, Liquid egg whites 95g, Whole wheat bread 120g, 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 (54g protein, 826 kcal, 20 min)

Extra-firm tofu 240g, White rice (dry) 120g, 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 sweet potato and broccoli (53g protein, 676 kcal, 25 min)

Pork loin 200g, Sweet potatoes 350g, Broccoli 150g, Soy sauce 15g, Honey 10g

1. Roast cubed sweet potato at 220C / 425F for 20 minutes.
2. Sear pork loin slices in a pan over medium-high heat for 4 minutes per side.
3. Glaze pork with soy sauce and honey, then serve with broccoli and potato.

Cheddar scrambled eggs on toast (42g protein, 683 kcal, 12 min)

Eggs 150g, Cheddar 40g, Whole wheat bread 120g, Baby spinach 30g

1. Whisk the eggs with salt and pepper.
2. Cook gently in a pan over medium heat, stirring, for 4 minutes.
3. Fold in spinach and cheddar, then serve on toasted bread.

Turkey and chickpea wrap (55g protein, 859 kcal, 15 min)

Lean ground turkey 180g, Canned chickpeas (drained) 160g, Flour tortillas 120g, Baby spinach 30g

1. Brown the ground turkey in a pan over medium-high heat for 7 minutes.
2. Stir in drained chickpeas and cook 2 minutes more.
3. Spoon into a warm tortilla with spinach and roll up.

Chickpea and spinach curry (59g protein, 876 kcal, 25 min)

Canned chickpeas (drained) 210g, Extra-firm tofu 210g, Canned diced tomatoes 150g, Baby spinach 50g, White rice (dry) 65g

1. Fry curry powder in a little oil, add tomatoes.
2. Add chickpeas and cubed tofu, simmer 12 minutes.
3. Stir in spinach and serve with rice.

Tuna and red lentil salad (62g protein, 565 kcal, 15 min)

Canned tuna in water (drained) 170g, Red lentils (dry) 70g, Cucumber 100g, Cherry tomatoes 100g, Olive oil 10g

1. Simmer the red lentils in water for 12 minutes, then drain.
2. Toss lentils with drained tuna, diced cucumber and halved tomatoes.
3. Dress with olive oil, lemon, salt and pepper.

Egg and lentil fried rice (47g protein, 891 kcal, 20 min)

Eggs 150g, Red lentils (dry) 65g, White rice (dry) 95g, Mixed vegetables (frozen) 150g, Soy sauce 15g

1. Cook rice and lentils separately until tender, about 15 minutes.
2. Scramble eggs in a hot pan over medium-high heat for 2 minutes.
3. Stir-fry rice, lentils and mixed vegetables with eggs and soy sauce for 4 minutes.

Pork loin with rice and broccoli (56g protein, 773 kcal, 25 min)

Pork loin 210g, White rice (dry) 120g, 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: 149g protein, 2073 kcal, 253g carbs, 53g fat.

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