This week's protein plan
One universal week: 150g of protein a day for one person, $57 at this week's estimated shelf prices. Refreshed every Sunday. No account, no card.
WiseDinner
This week's protein plan
Monday187g protein, 1857 kcal
Tofu and veggie scramble with toast, Teriyaki chicken and broccoli rice bowl, Chicken burrito bowl
Tuesday156g protein, 1871 kcal
Tofu and avocado breakfast wrap, Chicken fajita bowl, Southwest tofu wrap
Wednesday186g protein, 1955 kcal
Tofu and avocado breakfast wrap, Teriyaki chicken and broccoli rice bowl, Chicken burrito bowl
Thursday150g protein, 1893 kcal
Tofu and veggie scramble with toast, Teriyaki tofu and broccoli rice bowl, Teriyaki tofu and broccoli rice bowl
Friday150g protein, 1893 kcal
Tofu and veggie scramble with toast, Teriyaki tofu and broccoli rice bowl, Teriyaki tofu and broccoli rice bowl
Fresh aisle
3 x avocado$3.30
chicken breast, boneless skinless$8.55
Shelf and freezer
black beans, canned$1.07
flour tortillas$3.15
2 x frozen broccoli florets$3.50
frozen peppers and onions$2.31
olive oil$6.99
salsa$3.51
taco seasoning$0.99
teriyaki sauce$2.41
6 x tofu, extra firm$13.14
white rice, long grain$4.93
whole wheat bread$2.29
Estimated in-store total$56.14
Protein a day150g
Calories a day1894
Food wasted0
Prices as of 2026-10-04
- Monday187g protein, 1857 kcal
- breakfastTofu and veggie scramble with toasttofu 1/2, frozen peppers and onions 3/16, whole wheat bread 1/10, olive oil 0 pack42 g
- lunchTeriyaki chicken and broccoli rice bowlchicken breast 0.22, white rice 0.03, frozen broccoli florets 1/3, teriyaki sauce 1/10, olive oil 0 pack78 g
- dinnerChicken burrito bowlchicken breast 0.18, white rice 0.03, black beans 1/5, salsa 1/12, taco seasoning 0.18, avocado 3/567 g
- Tuesday156g protein, 1871 kcal
- breakfastTofu and avocado breakfast wraptofu 1/2, flour tortillas 1/10, avocado 3/5, salsa 1/2441 g
- lunchChicken fajita bowlchicken breast 1/5, frozen peppers and onions 5/16, white rice 0.03, taco seasoning 1/4, salsa 1/12, olive oil 0 pack69 g
- dinnerSouthwest tofu wraptofu 1/2, flour tortillas 1/10, black beans 1/5, salsa 1/24, taco seasoning 0.18, avocado 3/546 g
- Wednesday186g protein, 1955 kcal
- breakfastTofu and avocado breakfast wraptofu 1/2, flour tortillas 1/10, avocado 3/5, salsa 1/2441 g
- lunchTeriyaki chicken and broccoli rice bowlchicken breast 0.22, white rice 0.03, frozen broccoli florets 1/3, teriyaki sauce 1/10, olive oil 0 pack78 g
- dinnerChicken burrito bowlchicken breast 0.18, white rice 0.03, black beans 1/5, salsa 1/12, taco seasoning 0.18, avocado 3/567 g
- Thursday150g protein, 1893 kcal
- breakfastTofu and veggie scramble with toasttofu 1/2, frozen peppers and onions 3/16, whole wheat bread 1/10, olive oil 0 pack42 g
- lunchTeriyaki tofu and broccoli rice bowltofu 9/14, white rice 0.03, frozen broccoli florets 1/3, teriyaki sauce 1/10, olive oil 0 pack54 g
- dinnerTeriyaki tofu and broccoli rice bowltofu 9/14, white rice 0.03, frozen broccoli florets 1/3, teriyaki sauce 1/10, olive oil 0 pack54 g
- Friday150g protein, 1893 kcal
- breakfastTofu and veggie scramble with toasttofu 1/2, frozen peppers and onions 3/16, whole wheat bread 1/10, olive oil 0 pack42 g
- lunchTeriyaki tofu and broccoli rice bowltofu 9/14, white rice 0.03, frozen broccoli florets 1/3, teriyaki sauce 1/10, olive oil 0 pack54 g
- dinnerTeriyaki tofu and broccoli rice bowltofu 9/14, white rice 0.03, frozen broccoli florets 1/3, teriyaki sauce 1/10, olive oil 0 pack54 g