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A $75 Walmart meal plan with 150g of protein a day

Here is a full sample week for 1 person, built for fat loss at Walmart: about 152g of protein and 1807 kcal a day per person, with an estimated shopping total of $72.69 for 18 items.

Prices are estimates for Walmart 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.

Tofu scramble wrap (42g protein, 498 kcal, 10 min)

Extra-firm tofu 210g, Flour tortillas 60g, Baby spinach 30g, Salsa 25g

1. Crumble tofu into a hot pan with turmeric, salt and pepper.
2. Add spinach until wilted.
3. Wrap with salsa.

Tofu teriyaki rice bowl (55g protein, 654 kcal, 20 min)

Extra-firm tofu 270g, White rice (dry) 60g, 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.

Egg and veggie fried noodles (53g protein, 649 kcal, 15 min)

Egg noodles (dry) 35g, Eggs 150g, Extra-firm tofu 135g, 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.

Veggie scrambled eggs with toast (44g protein, 495 kcal, 12 min)

Eggs 50g, Liquid egg whites 220g, Baby spinach 40g, Whole wheat bread 120g

1. Whisk eggs and egg whites with salt and pepper.
2. Wilt spinach in a pan over medium heat, then pour in eggs and stir until set, about 4 minutes.
3. Toast the bread and serve alongside.

Chicken burrito bowl (55g protein, 659 kcal, 20 min)

Chicken breast 180g, White rice (dry) 90g, Canned black beans (drained) 100g, Salsa 60g, 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.

Pork loin with sweet potato and peppers (53g protein, 646 kcal, 25 min)

Pork loin 230g, Sweet potatoes 220g, Bell peppers 150g, Olive oil 10g

1. Cube sweet potato and toss with olive oil, roast at 220C / 425F for 15 minutes.
2. Season pork loin slices with salt and pepper and add to the tray with sliced peppers.
3. Roast a further 10 minutes until pork reaches 63C / 145F.

Chicken burrito bowl with black beans (54g protein, 656 kcal, 20 min)

Chicken breast 170g, White rice (dry) 85g, Canned black beans (drained) 125g, Salsa 60g, Salad greens 60g

1. Cook rice according to package directions.
2. Season diced chicken breast with salt and pepper, then sear in olive oil over medium-high heat for 7 minutes.
3. Warm the black beans, then assemble over rice and lettuce with salsa.

Pork loin with rice and broccoli (56g protein, 661 kcal, 25 min)

Pork loin 220g, White rice (dry) 85g, 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.

Chicken breast fajita tortillas (55g protein, 678 kcal, 20 min)

Chicken breast 180g, Flour tortillas 120g, Bell peppers 150g, Onions 80g, Salsa 85g

1. Slice chicken breast and season with salt, pepper and spices.
2. Sear chicken, peppers and onion in olive oil over high heat for 8 minutes.
3. Warm tortillas and fill with the mixture and salsa.

Day 1 totals: 150g protein, 1801 kcal, 152g carbs, 74g fat.

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