High-protein meal plan
High-protein dinners for the week, with one grocery list.
42 of Grocerplan's 78 dinners have an estimated 30 g of protein or more per serving. Put the ones you want in your week and get one grocery list, free.
42 of 78
Grocerplan dinners with 30 g of protein or more per serving, estimated
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ONE GROCERY LIST
Every ingredient for the week, sorted by aisle
Check it off in the store, print it, or send it to the store you choose.
Grocerplan is free but does not set macro targets; Eat This Much does: its site says a free account can set macro targets and its free plan makes daily meal plans, while a week of meals at a time and the automatic grocery list need Premium, at $5.00 a month with an annual subscription. What Grocerplan gives you is estimated calories, protein, carbs and fat on every recipe, 42 of 78 dinners with 30 g of protein or more per serving (estimated), and one grocery list for the week. To plan a high-protein week, choose the High-Protein plan style under Tune options on the Plan tab, or open the High-Protein collection, open each dinner you want and tap + Add to Plan to pick its day; the grocery list then adds up what they need.
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How to plan a high-protein week
Every Grocerplan recipe shows its estimated calories, protein, carbs and fat per serving. Sign up free, then let the planner lean the week toward protein: on the Plan tab, tap Tune options, choose the High-Protein plan style and tap Generate Plan. Or pick your dinners from the High-Protein collection: on each recipe page, tap + Add to Plan and choose the day. Your grocery list then adds up the week's ingredients, scaled to the servings each dinner cooks. Check it off in the store, print it, or tap Shop on Instacart.
42 of 78 dinners with 30 g of protein or more per serving, estimated
A High-Protein collection of 73 recipes, averaging 31 g of protein and an estimated $2.96 a serving
Estimated calories, protein, carbs and fat per serving on every Grocerplan recipe
+ Add to Plan on any recipe page puts it on the day you choose
One grocery list for the week: Shop on Instacart, or print it
Seven high-protein dinners for one week
The seven Grocerplan dinners with the most protein per serving. Every figure is an estimate from our recipe data.
1.
Sheet-Pan Chicken Shawarma with Cauliflower: 49 g of protein and 462 calories per serving, 40 minutes total, an estimated $4.20 a serving
2.
Chicken Jalfrezi with Cauliflower Rice: 43 g of protein and 385 calories per serving, 37 minutes total, an estimated $4.98 a serving
3.
Creamy Tuscan Chicken: 42 g of protein and 460 calories per serving, 30 minutes total, an estimated $1.69 a serving
4.
Grilled Steak with Chimichurri: 42 g of protein and 540 calories per serving, 27 minutes total, an estimated $2.89 a serving
5.
Garlic-Rosemary Pork Tenderloin with Brussels Sprouts: 41 g of protein and 396 calories per serving, 45 minutes total, an estimated $4.06 a serving
6.
Chicken Souvlaki Bowls: 40 g of protein and 480 calories per serving, 27 minutes total, an estimated $2.35 a serving
7.
Cuban Picadillo with Cauliflower Rice: 40 g of protein and 484 calories per serving, 35 minutes total, an estimated $5.68 a serving
Grocerplan or a macro planner?
If you eat to daily macro targets, use a planner built on them: Eat This Much's site says a free account can set macro targets and its free plan makes daily meal plans, while weekly plans and the automatic grocery list need Premium. Grocerplan suits you if you want a free week of dinners and one grocery list, leaning toward protein rather than built to a number.
Honest limits
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No calorie or macro targets. Grocerplan does not plan to a number of grams or calories, and there is no food diary or barcode scanner.
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The one-tap Plan my week does not look at protein. Under Tune options, the High-Protein plan style scores up dinners with 30 g of protein or more per serving, more so at 40 g, and scores down those under 15 g. It leans the week toward protein; it is not a target.
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Protein, calories, carbs, fat and costs are estimates from our recipe data.
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The High-Protein collection mixes dinners with some lunches, breakfasts and snacks, so not every recipe in it is a dinner.
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A small catalog: 137 recipes, 78 of them dinners. Keto, Low Carb, Paleo, Whole30 and Mediterranean have few recipes so far, so plans for them mix in other dinners and say so.
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A website, not an App Store or Google Play app. It works in your phone's browser.
Questions
What's the cheapest meal planner with macro targets?
Eat This Much's site says a free account can set macro targets, and its free plan makes daily meal plans; planning a week at a time and the automatic grocery list need Premium, $5.00 a month with an annual subscription. Grocerplan is free but sets no macro targets; it shows estimated macros on every recipe.
Is there a free high-protein dinner plan?
Yes. Sign up free and choose the High-Protein plan style under Tune options, or add the dinners you want from the High-Protein collection; 42 of Grocerplan's 78 dinners have an estimated 30 g of protein or more per serving. The grocery list adds up what they need: print it, or open it on Instacart.
What are some high-protein meals for the week?
The seven Grocerplan dinners with the most protein per serving are Sheet-Pan Chicken Shawarma with Cauliflower, Chicken Jalfrezi with Cauliflower Rice, Creamy Tuscan Chicken, Grilled Steak with Chimichurri, Garlic-Rosemary Pork Tenderloin with Brussels Sprouts, Chicken Souvlaki Bowls and Cuban Picadillo with Cauliflower Rice, each an estimated 40 g or more. Add them from their recipe pages.
Does Grocerplan track macros or set a protein goal?
No. Every recipe shows estimated calories, protein, carbs and fat per serving, and the Plan tab averages your planned calories per day, but Grocerplan sets no calorie or macro targets, keeps no food diary and does not plan to a number of grams. If you need targets, a planner built on them, such as Eat This Much, fits better.
How much protein do Grocerplan's high-protein recipes have?
The High-Protein collection has 73 recipes averaging 31 g of protein and 408 calories per serving, at an estimated $2.96 a serving. These are estimates from our recipe data, not lab values.
Is Grocerplan free?
Yes. There is nothing to buy; you check out on Instacart or print the list. Grocerplan may earn a commission when you check out on Instacart.
Sources
Eat This Much: pricing (Free and Premium), read Oct 7, 2026Eat This Much: home page (macro targets with a free account), read Oct 7, 2026Grocerplan's High-Protein recipes (counts, protein and cost estimates), read Oct 7, 2026Facts about Eat This Much come from its own pages, read October 7, 2026. Recipe counts, protein and costs come from Grocerplan's catalog on October 7, 2026, and are estimates. Grocerplan is not affiliated with Eat This Much or MyFitnessPal; their names are trademarks of their owners. Instacart® is a registered trademark of Maplebear Inc.