This plan is designed for anyone looking to lose weight without overspending on groceries, delivering around 1700 calories and 125 grams of protein each day through simple, satisfying meals. Each day features a balanced breakfast, lunch, dinner, and snack built around affordable high-protein staples like eggs, canned tuna, lentils, cottage cheese, and chicken thighs. Simply swap meals between days to suit your schedule, and batch-cook where possible to save even more time and money.
Daily average: 1590 kcal · 99g protein · 54g carbs · 113g fat.
1/4 cup unsalted butter, divided · 4 ounces fresh spinach, chopped · 1 1/2 teaspoons kosher salt, divided · 6 large eggs, beaten · 3/4 cup mascarpone cheese · 3 ounces Fontina cheese, shredded (about 3/4 cup), divided · 1 tablespoon snipped fresh chives · Cracked black pepper · 1 loaf crusty Italian-style bread, sliced and toasted
355 kcal · 14g protein · 25g carbs · 22g fatRecipe: Food & Wine
For the Roasted Broccoli · 1 Head of broccoli · 2 tablespoons Olive Oil · 1 teaspoon Sea Salt · 1 pinch Fresh cracked pepper · 1 teaspoon Dried Garlic · For the Roasted Broccoli Tuna Salad · 3 cups (Leftover) roasted broccoli florets · 5 ounces Can of Tuna · 0.5 Avocado, mashed · 1 tablespoon Dijon Mustard · 1 tablespoon Olive oil · 6 Cherry tomatoes · 5-6 Green olives · 1 pinch Salt and pepper
480 kcal · 27g protein · 33g carbs · 31g fatRecipe: Food52
2 pounds bone-in chicken thighs with skin · Kosher or sea salt, to taste · Fresh cracked black pepper to taste · 3 tablespoons extra-virgin olive oil · 1 tablespoon balsamic vinegar · 2 cloves garlic, minced · Chopped Italian parsley, for garnish
599 kcal · 38g protein · 2g carbs · 48g fatRecipe: Food & Wine
1 Tablespoon brown sugar · 1 1/2 Teaspoon Sriracha seasoning (preferably McCormick Gourmet), divided · 2 slices bacon · 6 hard-boiled eggs, peeled · 1/4 Cup mayonnaise
173 kcal · 6g protein · 2g carbs · 15g fatRecipe: The Daily Meal
Day total: 1607 kcal · 85g protein · 62g carbs · 116g fat
8 large eggs · kosher salt · Pepper · 2 tbsp. olive oil · 1 medium onion · 8 oz. cremini or white mushrooms · 4 c. spinach · 4 oz. Swiss or Gruyère
352 kcal · 24g protein · 7g carbs · 26g fatRecipe: Delish
500g pack salad potato, such as Charlotte · 4 tbsp olive oil, plus extra for drizzling · 1 tbsp lemon juice · ½ tsp chilli powder · 1 plump garlic clove, finely chopped · 410g can cannellini bean, drained and rinsed · 1 small red onion or half a medium one, finely chopped · a good handful of parsley, chopped · 200g can tuna, drained · 110g bag mixed salad leaf and herbs
466 kcal · 23g protein · 64g carbs · 17g fatRecipe: BBC Good Food
2 pounds bone-in chicken thighs (with skin) · Kosher or sea salt (to taste) · 3 tablespoons extra-virgin olive oil · 1 tablespoon balsamic vinegar · 2 tablespoons lemon juice · 1 teaspoon dried thyme or fresh thyme leaves · 2 cloves garlic (minced) · Lemon wedges (to garnish)
599 kcal · 38g protein · 3g carbs · 48g fatRecipe: Food & Wine
1 hard-boiled egg · Pinch of salt · Pinch of ground pepper · 2 tablespoons unsalted dry-roasted almonds
166 kcal · 9g protein · 4g carbs · 13g fatRecipe: EatingWell
Day total: 1583 kcal · 94g protein · 78g carbs · 104g fat
2 tablespoons extra-virgin olive oil · ½ a red onion, sliced · One 9-ounce bag fresh spinach · Handful of grape tomatoes, sliced lengthwise · Salt and freshly ground black pepper, to taste · Pinch of red chile flakes (optional) · 6 eggs · Sprig of fresh thyme, for garnish (optional)
351 kcal · 21g protein · 10g carbs · 26g fatRecipe: The Daily Meal
1 cup mixed salad greens · ½ cup cherry tomatoes, halved · 3 ounces flaked tuna (canned in water) · 1 tablespoon fat-free mayonnaise · ¼ cup chopped celery · 4 pieces melba toast · ½ cup chopped mango (Optional) · 1 cup fat-free milk (Optional)
431 kcal · 34g protein · 45g carbs · 13g fatRecipe: EatingWell
2 pounds bone-in chicken thighs, with skin · Kosher or sea salt, to taste · Fresh cracked black pepper, to taste · 3 tablespoons extra-virgin olive oil · 1 tablespoon ground cumin · 2 teaspoons soy sauce · 2 cloves garlic, minced · Chopped cilantro, for garnish
602 kcal · 38g protein · 2g carbs · 48g fatRecipe: Food & Wine
1 3/4 cups all purpose flour · 1 teaspoon baking powder · 1/4 teaspoon baking soda · 1/4 teaspoon nutmeg · 1/4 teaspoon cloves · 1 teaspoon cinnamon · 1/4 teaspoon salt · 10 tablespoons unsalted butter, at room temperature · 1/4 cup plus 1 teaspoon sugar · 1/3 cup packed dark brown sugar · 2 large eggs · 1 packed teaspoon grated orange zest · 1 teaspoon vanilla extract · 1 cup dried figs, stems removed and quartered · 1 cup walnuts, toasted and roughly chopped · 1 egg white, lightly beaten
152 kcal · 3g protein · 17g carbs · 9g fatRecipe: Serious Eats
Day total: 1536 kcal · 96g protein · 74g carbs · 96g fat
12 large eggs, beaten · 2 tablespoons olive oil · 2 scallions, coarsely chopped · 1 tablespoon cold butter · 1/2 cup cherry tomato halves · 2 tablespoons grated Parmesan cheese · 2 cups (1/2 package) mixed Asian salad greens or baby spinach · kosher salt and freshly ground pepper · toasted bread slices (optional)
348 kcal · 22g protein · 7g carbs · 25g fatRecipe: Real Simple
¼ small red onion, finely chopped · 1 celery stalk, finely chopped · 6 Tbsp. mayonnaise · 2 Tbsp. coarsely chopped parsley or cilantro · 2 Tbsp. drained capers, finely chopped · 2 tsp. fresh lemon juice · 1 tsp. Dijon mustard · 1 tsp. hot sauce (optional) · Kosher salt, freshly ground pepper · 1 5-oz. can tuna, preferably oil-packed and salted, drained · Bread or salad greens (for serving)
374 kcal · 15g protein · 3g carbs · 34g fatRecipe: Epicurious
2 pounds bone-in chicken thighs with skin · Kosher or sea salt, to taste · Fresh cracked black pepper to taste · 3 tablespoons extra-virgin olive oil · 2 tablespoons spicy brown mustard · 2 tablespoons balsamic vinegar · 1 teaspoon dried mustard powder · 2 cloves garlic, minced · Chopped Italian parsley, for garnish
610 kcal · 38g protein · 4g carbs · 48g fatRecipe: Food & Wine
6 tablespoon very soft butter · 2 teaspoon Dijon mustard · 5 anchovy filets · 6 extra large eggs
190 kcal · 8g protein · 1g carbs · 17g fatRecipe: Food52
Day total: 1522 kcal · 83g protein · 15g carbs · 124g fat
115 grams spinach · 1 tablespoon olive oil · 60 grams smoked salmon · 1 teaspoon ground almonds · 1 piece egg · 1 teaspoon dried oregano · 1 teaspoon ground black pepper · 300 grams russet potatoes · 3 tablespoons nutritional yeast · 30 milliliters soya milk
341 kcal · 26g protein · 39g carbs · 12g fatRecipe: Food52
1 1/2 pounds fresh tuna · 2 cloves garlic, smashed · 1 cup good olive oil (just give it up) · 3 sprigs thyme · 1 bay leaf
668 kcal · 42g protein · 1g carbs · 55g fatRecipe: Food52
2 pounds bone-in chicken thighs with skin · Kosher or sea salt, to taste · Fresh cracked black pepper, to taste · 3 tablespoons extra-virgin olive oil · 1/4 cup BBQ sauce, plus extra for serving · Chopped Italian parsley, for garnish
624 kcal · 38g protein · 8g carbs · 48g fatRecipe: Food & Wine
3 cups stale bread cubes (1/2 to 3/4 inch dice) · 1 large egg white · 2 tablespoons olive oil · 1/2 tablespoon cumin seeds · 1/2 tablespoon mustard seeds, yellow or brown · 1 tablespoon poppy seeds · 2 tablespoons hulled white sesame seeds · 1 tablespoon black sesame seeds · 1/2 teaspoon paprika · 1/8-1/4 teaspoons cayenne pepper · 1/2 teaspoon flaked sea salt, or 1/4 teaspoon regular sea salt
204 kcal · 6g protein · 17g carbs · 13g fatRecipe: Food52
Day total: 1837 kcal · 112g protein · 65g carbs · 128g fat
1 teaspoon canola oil · 1 ½ cups baby spinach (1 1/2 ounces) · 2 large eggs, lightly beaten · Pinch of kosher salt · Pinch of ground pepper · 1 slice whole-grain bread, toasted · ½ cup fresh raspberries
303 kcal · 18g protein · 22g carbs · 16g fatRecipe: EatingWell
3 1/2 pounds very fresh tuna, with skin, bones, and any stringy blood vessels removed · 1 tablespoon kosher salt · Italian olive oil (not extra virgin)
321 kcal · 65g protein · 0g carbs · 5g fatRecipe: Serious Eats
8 bone-in, skin-on chicken thighs (2 1/2 lb.) · kosher salt · Black pepper · 1/4 c. finely grated Parmesan (1 oz.), plus more for serving · 3 tbsp. fresh lemon juice · 2 tbsp. extra-virgin olive oil · 4 cloves garlic, chopped (2 tbsp.) · 1 tbsp. Worcestershire sauce · 1 tsp. anchovy paste · 6 c. arugula (5 oz.) · 1 pt. grape tomatoes, halved
566 kcal · 52g protein · 9g carbs · 56g fatRecipe: Delish
6 large hard-boiled eggs, shelled · 1/4 Cup mayonnaise · 1 Tablespoon grated onion · 2 Tablespoons mustard, such as Colman’s Original Prepared Mustard · Salt, to taste · Pepper, to taste · Dried pepper flakes or paprika powder, for garnish
223 kcal · 10g protein · 2g carbs · 19g fatRecipe: The Daily Meal
Day total: 1413 kcal · 145g protein · 33g carbs · 96g fat
1-2 large eggs · 1-2 tablespoons cream cheese or mascarpone, (optional) · 1 cup fresh spinach · 1 clove garlic · dash salt and pepper · 1 slice wheat bread (rustic loaf is better) · 1/4 avocado · 2 tablespoons unsalted butter
558 kcal · 16g protein · 22g carbs · 46g fatRecipe: Food52
2 medium potatoes · 1 small onion or half of a big one · 1 can of albacore white tuna (in water or oil) · 1 handful parsley · 4 large eggs · 1/4 teaspoon baking soda · 1 pinch white pepper · 1/2 teaspoon salt · 2 tablespoons lemon juice · 1/4 cup olive oil
318 kcal · 17g protein · 21g carbs · 19g fatRecipe: Food52
2 pounds bone-in chicken thighs (with skin) · Kosher or sea salt (to taste) · Fresh cracked black pepper (to taste) · 3 tablespoons extra-virgin olive oil · ¼ cup pesto
649 kcal · 38g protein · 2g carbs · 53g fatRecipe: Food & Wine
4 large eggs · 1 cup edamame in-the-pod
104 kcal · 10g protein · 3g carbs · 6g fatRecipe: EatingWell
Day total: 1629 kcal · 81g protein · 48g carbs · 124g fat
The plan relies on budget-friendly protein sources like canned tuna, chicken thighs, eggs, lentils, and black beans rather than expensive cuts of meat. Buying in bulk and choosing store-brand products keeps weekly grocery costs low while still hitting your protein targets.
Absolutely. Repeating dinners or lunches two to three times is a great way to reduce cooking time and cut grocery costs further. Simply batch-cook a large portion and store it in the fridge for up to four days.
Calorie needs vary based on height, weight, age, sex, and activity level. This plan is a general starting point for moderate weight loss. If you feel too hungry or too full, adjust portion sizes accordingly and consult a registered dietitian for personalised guidance.
Swap meat and fish for high-protein plant foods such as tofu, tempeh, seitan, edamame, lentils, chickpeas, and black beans. Combining these with dairy-free Greek-style yogurt and protein-fortified oats can help you reach the daily protein goal affordably.
The plan is designed to meet protein goals through whole foods alone, so no supplements are required. If you find it difficult to reach 125g of protein on a given day, a plain whey or plant protein powder blended into oatmeal or a smoothie is a cost-effective top-up option.
Reviewed by g1v.me Medical Team.
Educational information only — not medical advice. Talk to your healthcare provider before changing your diet.
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