7-Day Fitness-Friendly Frugal Diet Meal Plan

Fitness Principles Behind This Plan

• Protein target: ~0.8–1g protein per lb of bodyweight (using eggs, chicken, tuna, turkey, Greek yogurt, cottage cheese, etc.).
  
  
• Carbs timed: Higher carbs pre/post workout (rice, oats, potatoes, fruit).
  
  
• Fats controlled: Prioritize healthy fats (avocado, olive oil, nuts) in small amounts.
  
  
• Calorie-conscious: Keeps average intake around 1,800–2,200 calories/day (adjustable).
  
  

Day 1

• Breakfast: Scrambled eggs (2) + ½ cup egg whites + oats with berries (~32g protein)
  
  
• Lunch: Chicken breast, brown rice, steamed broccoli (~40g protein)
  
  
• Dinner: Baked tilapia with roasted sweet potato & asparagus (~38g protein)
  
  
• Snack: Greek yogurt with scoop of protein powder (~25g protein)
  
  

Day 2

• Breakfast: Cottage cheese with sliced pineapple + 2 boiled eggs (~30g protein)
  
  
• Lunch: Ground turkey & veggie stir-fry with jasmine rice (~42g protein)
  
  
• Dinner: Lean beef chili (extra beans for fiber & protein) (~40g protein)
  
  
• Snack: Protein smoothie (milk, banana, 1 tbsp peanut butter, protein powder) (~30g protein)
  
  

Day 3

• Breakfast: Overnight oats with almond milk, whey protein, & blueberries (~28g protein)
  
  
• Lunch: Tuna salad (canned tuna, Greek yogurt instead of mayo, cucumber, spinach, whole-grain wrap) (~38g protein)
  
  
• Dinner: Baked chicken thighs with roasted zucchini & quinoa (~42g protein)
  
  
• Snack: Low-fat string cheese + apple (~15g protein)
  
  

Day 4

• Breakfast: Egg white omelet with peppers & onions, side of oats (~32g protein)
  
  
• Lunch: Lentil soup with diced turkey breast (~36g protein)
  
  
• Dinner: Grilled pork chops, cabbage stir-fry, brown rice (~40g protein)
  
  
• Snack: Cottage cheese with cinnamon (~15g protein)
  
  

Day 5

• Breakfast: Greek yogurt parfait with oats & strawberries + 2 boiled eggs (~34g protein)
  
  
• Lunch: Chicken Caesar salad (light homemade dressing, romaine, parmesan, croutons) (~38g protein)
  
  
• Dinner: Baked salmon, quinoa, and roasted Brussels sprouts (~42g protein)
  
  
• Snack: Hard-boiled egg + protein shake (~25g protein)
  
  

Day 6

• Breakfast: Protein pancakes (egg whites, oats, banana, protein powder) (~32g protein)
  
  
• Lunch: Turkey meatballs with spaghetti squash & marinara (~40g protein)
  
  
• Dinner: Grilled chicken breast with sweet potato mash & green beans (~42g protein)
  
  
• Snack: Air-popped popcorn + Greek yogurt (~20g protein)
  
  

Day 7

• Breakfast: Protein smoothie (milk, whey, spinach, peanut butter, banana) (~32g protein)
  
  
• Lunch: Tuna & white bean salad (olive oil, lemon, spinach) (~38g protein)
  
  
• Dinner: Roast whole chicken with rice pilaf & broccoli (~44g protein)
  
  
• Snack: Cottage cheese with berries (~18g protein)
  
  

Cost Efficiency

• Average daily cost: $9–11 (higher protein = slightly more expensive)
  
  
• Weekly cost: ~$65–75 per person
  
  
• Budget hacks: Buy chicken/turkey/beef in bulk packs, frozen veggies, eggs by the 18-pack, and canned tuna/salmon.
  
  

Why This Works

• High-protein meals = satiety + muscle recovery
  
  
• Moderate carbs = energy for training, no unnecessary weight gain
  
  
• Affordable whole foods = nutrient-dense on a budget
  
  
• Meal prep friendly = easy to cook in batches, portion, and track