Grocery List for Busy People on a Budget
One cart, one week of high-protein meals
The One-Cart List (feeds 1 person ~7 days)
Protein
2 dozen eggs
2 lb chicken thighs (bone-in or boneless)
1 lb lean ground turkey
1–1.5 lb lean ground beef (85–90%)
32 oz plain Greek yogurt
4 cans tuna (5 oz each)
Carbs
2 lb rice (white or brown)
Old-fashioned oats (18 oz canister)
1 pack medium tortillas (10 count)
Fats & Flavor
Natural peanut butter (16 oz)
Olive oil (small bottle)
Low-sugar marinara (24 oz)
Soy sauce + hot sauce (small bottles)
Produce (fresh + frozen)
Frozen mixed veggies (2 bags, 12–16 oz each)
Frozen berries (1 bag, 12–16 oz)
Lettuce (1 head or bag)
Carrots (1 bag)
1 onion + 1 garlic bulb
3 bananas + 3 apples (or any fruit on sale)
Budget tip: Buy beef on sale (family packs), portion and freeze. 85–90% lean gives a good price/protein balance.
7 Core Meals You’ll Repeat (10–20 minutes each)
Breakfasts
Protein Oats – Oats cooked in water, stir in Greek yogurt/ protein powder + berries
~25–35g protein
Egg & Salsa Wraps – 3–4 eggs, tortillas, salsa
~20–28g protein
Lunches
3. Chicken–Rice–Veg Bowl – Roast or pan-cook chicken, add rice + frozen veg, olive oil + soy
~35–45g protein
4. Turkey Marinara Rice Cups – Brown turkey, add marinara, spoon over rice
~30–40g protein
Dinners
5. Beef & Veg Skillet – lean ground beef with onion/garlic, toss in mixed veg, serve over rice
~28–35g protein
6. Tuna Lettuce Wraps – Tuna mixed with a spoon of plain greek yogurt (instead of mayo)+ mustard, wrap in lettuce, carrots on side
~25–30g protein
Snack (daily)
7. Fruit + Protein – Apple/banana + Greek yogurt or peanut butter
~10–20g protein
Sample 1-Day Menu (≈130–170g protein)
Breakfast: Protein oats
Lunch: Chicken–rice–veg bowl
Snack: Apple + Greek yogurt
Dinner: Beef & veg skillet over rice
Evening (optional): 1 cup Greek yogurt if still hungry
Adjust portions to your calorie target. Keep protein in every meal.
60-Minute Sunday Prep (saves you all week)
Rice (hands-off): 6–8 cups cooked (rice cooker or pot).
Chicken: Season, bake 25–35 min at 400°F; cube.
Turkey: Cook with onion + garlic; split half with marinara.
Beef: Cook, drain excess fat, season simply (salt/pepper/garlic).
Veg: Microwave-steam frozen bags; keep some crunch.
Pack 5–7 bowls: Rice + protein + veg = grab-and-go lunches.
House sauce: 1 tbsp peanut butter + soy + hot sauce + splash of water. Toss on chicken or beef bowls.
$-Saver Swaps & Add-Ons
Buy family packs of beef and freeze in 4–6 oz portions.
Swap turkey ↔ beef during the week to keep flavors fresh.
Add beans (black/pinto) for cheap fiber + extra protein.
Choose bone-in thighs and remove bones after cooking—often cheaper.
Go big tubs (yogurt, oats, rice) for better unit prices.
Easy Variations (so you don’t get bored)
Beef Fried Rice Lite: Leftover rice + beef + mixed veg + soy; scramble in one egg.
Breakfast Burrito: Eggs + rice + salsa in a tortilla.
“Pizza” Cups: Turkey marinara over rice (meal prep), pita or tortilla (for lower carb) with a sprinkle of cheese (optional).
Garlic Beef Bowl: Beef + steamed veg + garlic; squeeze of lime if you have it, over rice.
Tuna Rice Bowl: Warm rice, tuna, soy sauce, pinch of chili flakes.
Portion & Protein Cheatsheet
Eggs (2): ~12g
Greek yogurt (1 cup): ~20g
Chicken thigh (4 oz cooked): ~28g
Ground turkey (4 oz cooked): ~25g
Lean ground beef (4 oz cooked): ~26g
Tuna can (5 oz drained): ~25g
Aim for 30–40g protein per main meal + 10–20g in snacks.
Common Speed Bumps (and fixes)
“No time to cook.” Batch once; reheat in 3–4 minutes.
“Dry chicken.” Pull at 165°F; sauce after reheating.
“Greasy beef.” Use 85–90% lean and drain fat after browning.
“Too many dishes.” One pan for meats, one pot for rice, microwave for veg.
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