Evidence-based meal planning with nutrition science, macro optimization, and budget tier strategies for families.
| Goal | Protein | Carbs | Fat | Example |
|---|---|---|---|---|
| Weight loss | 35% | 45% | 20% | High satiety, controlled calories |
| Muscle building | 35% | 50% | 15% | Protein-rich, energy for training |
| General health | 25% | 50% | 25% | Balanced, sustainable |
| Endurance | 15% | 65% | 20% | Carb-loading for activity |
Family of 4 (2 adults, 2 kids 8–11):
| Person | Daily Calories | Weekly Total |
|---|---|---|
| Adult (sedentary) | 2,200 | 15,400 |
| Adult (active) | 2,800 | 19,600 |
| Child (8–11 years) | 1,800 | 12,600 |
| Child (8–11 years) | 1,800 | 12,600 |
| Household total | 8,600 | 60,200 |
Lowest-cost protein sources ($/gram of protein):
| Source | Cost per lb | Protein/lb | $/gram protein |
|---|---|---|---|
| Eggs | $3.50 | 80g | $0.044 |
| Chicken (bulk) | $2.50 | 100g | $0.025 |
| Ground beef (80/20) | $5.00 | 90g | $0.056 |
| Canned tuna | $1.50 | 110g | $0.014 |
| Lentils (dry) | $2.00 | 65g | $0.031 |
| Greek yogurt | $4.50 | 25g (per 6oz) | $0.310 |
| Cottage cheese | $3.50 | 28g (per cup) | $0.124 |
Recommendation: Base meals on eggs, canned tuna, and bulk chicken. Use legumes (lentils, beans) for cost averaging.
Weekly meal plan for family of 4 (budget = $100–$120):
| Day | Breakfast | Lunch | Dinner | Cost |
|---|---|---|---|---|
| Mon | Oatmeal + banana | Pasta + marinara | Lentil soup | $8 |
| Tue | Eggs + toast | Leftovers | Rice + beans + salsa | $7 |
| Wed | Cereal + milk | Sandwich | Pasta + ground beef (bulk) | $9 |
| Thu | Oatmeal + berries | Pasta | Chicken (bulk) + rice + veg | $10 |
| Fri | Eggs + toast | Leftovers | Canned tuna pasta | $6 |
| Sat | Pancakes (cheap) | Eggs | Bean chili | $8 |
| Sun | Oatmeal | Lentil leftovers | Chicken rice stir-fry | $9 |
| Total | $57 |
Protein target: 120g/day household, achieved via eggs + bulk chicken + legumes
Weekly meal plan for family of 4 (budget = $140–$160):
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Mon | Eggs + toast | Deli turkey sandwich | Baked chicken + roasted veg | Greek yogurt |
| Tue | Granola + yogurt | Leftovers | Taco night (ground beef) | Cheese + crackers |
| Wed | Oatmeal | Chicken wraps | Salmon + broccoli + rice | Fruit |
| Thu | Pancakes | Pasta salad | Slow cooker beef stew | Nuts |
| Fri | French toast | Tuna salad | Pizza night (store-bought) | Popcorn |
| Sat | Breakfast burritos | Sandwiches | Grilled chicken + sides | Hummus |
| Sun | Brunch (pancakes) | Leftovers | Pasta primavera | Yogurt |
Protein target: 150g/day household, achieved via eggs + chicken + salmon + beef
Weekly meal plan for family of 4 (budget = $200–$240):
Weekly theme approach:
Weekly cost breakdown by person:
| Item | Quantity | Cost | Per-person cost |
|---|---|---|---|
| Proteins | 1.5 lbs chicken + 18 eggs + 2 cans tuna | $18 | $4.50 |
| Grains & carbs | Rice, pasta, oats, bread | $12 | $3.00 |
| Vegetables | Carrots, broccoli, onions | $10 | $2.50 |
| Dairy | Milk, yogurt, cheese | $8 | $2.00 |
| Pantry (oil, salt, spices) | Miscellaneous | $4 | $1.00 |
| Weekly total | $52 | $13 |
Target: Stay under $20/week per person in Tier 2 budget
Remove: Grains, sugar, most fruits, beans
Add: Heavy cream, butter, nuts, seeds, non-starchy vegetables
Example meal swap:
Remove: Eggs, dairy, meat, fish
Add: Legumes, tofu, nuts, seeds, nutritional yeast
Protein sources: Lentils ($2/lb), tofu ($1.50/lb), chickpeas ($3/lb for canned)
Example meal:
User inputs:
Output:
Spring (April–May): Asparagus, peas, strawberries, eggs (Easter sales)
Summer (June–Aug): Tomatoes, corn, zucchini, berries, grilling season
Fall (Sept–Nov): Squash, apples, root vegetables, sales on turkey/chicken
Winter (Dec–Feb): Root vegetables, citrus, frozen berries, holiday sales
Cost savings by buying seasonally: 15–25% lower produce costs
Sunday prep (1 hour):
Resulting meals:
Cost: ~$20 prep, yields 5 dinners = $4/meal