Walmart High Protein Meal Plan: 7 Dinners + Grocery List

BySabah A.

This Walmart high protein meal plan has 7 family dinners with 41 to 57 grams of protein per serving, built around Great Value staples and one rotisserie chicken.

Walmart makes high protein dinners easy because everything is in one place: rotisserie chicken, lean ground turkey, frozen salmon, eggs and canned beans.

The plan starts with a rotisserie chicken on night one, which saves real time. For more ways to use one, see our quick rotisserie chicken recipes.

Each dinner serves 4. If you need extra lunches out of the week, double one of the dinners and pack the leftovers, like the cheap high-protein meal prep meals.

Grocery list first, then the 7 dinners.

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🛒 5 Must-Haves for Cheap Family Dinners

Tools that make a week of budget cooking faster.

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🛒 Grocery Pickup Tip

Put this list in your Walmart app cart and use free pickup. You skip impulse buys, which is where most grocery budgets go.

📅 Prep Ahead

Cook rice for nights 1, 6 and 7 at once. Brown the turkey for spaghetti and chili together and split it.

💰 Where the Protein Comes From

Rotisserie chicken, 93% lean ground turkey and beef, frozen salmon and eggs. Canned beans add fiber and stretch the meat.

WALMART GROCERY LIST

Protein:

  • 1 rotisserie chicken
  • 2 lb boneless chicken breast
  • 2 lb 93% lean ground turkey
  • 1.5 lb 93% lean ground beef
  • 1.5 lb frozen salmon fillets
  • 1 dozen eggs

Produce:

  • 3 bell peppers
  • 2 onions
  • 1 lb baby potatoes
  • 1 lb green beans
  • 2 heads broccoli or 2 bags frozen
  • Romaine
  • Garlic

Pantry:

  • Great Value rice
  • Protein spaghetti
  • 1 jar marinara
  • 2 cans black beans
  • 2 cans kidney beans
  • 1 can diced tomatoes
  • Salsa
  • Soy sauce
  • Chili and taco seasoning

Dairy and Bakery:

  • Shredded Mexican cheese
  • Flour tortillas
  • Plain Greek yogurt
#RecipeProteinCaloriesProtein Source
1Day 1: Rotisserie Chicken Burrito Bowls47g522Rotisserie chicken
2Day 2: Turkey Spaghetti with Meat Sauce47g535Turkey
3Day 3: Sheet Pan Chicken, Potatoes and Green Beans57g425Chicken
4Day 4: Chicken Quesadillas48g614Rotisserie chicken
5Day 5: Beef and Bean Chili50g556Lean beef
6Day 6: Baked Salmon with Rice and Broccoli45g568Salmon
7Day 7: Egg Fried Rice with Chicken41g446Chicken

Estimates per serving. Values vary by brand and portion size.

7 WALMART HIGH PROTEIN DINNERS

1. Day 1: Rotisserie Chicken Burrito Bowls (47g Protein)

Walmart rotisserie chicken over rice with beans, corn and salsa.

Shred the whole chicken on day 1 and use half on day 4.

Ingredients:

  • 1.5 lb rotisserie chicken
  • 3/4 cup dry rice
  • 1 can black beans
  • 1 cup corn
  • 1 cup salsa

Instructions:

  1. Shred chicken.
  2. Cook rice.
  3. Warm beans and corn.
  4. Build bowls.

2. Day 2: Turkey Spaghetti with Meat Sauce (47g Protein)

Lean ground turkey simmered in marinara over protein spaghetti.

Make extra sauce and freeze it.

Ingredients:

  • 1.5 lb 93% lean ground turkey
  • 1 jar marinara
  • 8 oz protein spaghetti
  • 1/4 cup parmesan

Instructions:

  1. Brown turkey.
  2. Add marinara and simmer 15 minutes.
  3. Cook pasta.
  4. Serve with parmesan.

3. Day 3: Sheet Pan Chicken, Potatoes and Green Beans (57g Protein)

Chicken breast with potatoes and green beans on one pan.

Start the potatoes 10 minutes early.

Ingredients:

  • 2 lb chicken breast
  • 1 lb potatoes
  • 1 lb green beans
  • 1 tbsp oil, Italian seasoning

Instructions:

  1. Roast potatoes 10 minutes at 425°F.
  2. Add chicken and green beans.
  3. Roast 20 minutes.
  4. Serve.

4. Day 4: Chicken Quesadillas (48g Protein)

Leftover rotisserie chicken and cheese in crispy tortillas.

Cook in a dry skillet for the crispiest edges.

Ingredients:

  • 1.25 lb rotisserie chicken
  • 8 flour tortillas
  • 1 cup cheese
  • 1/2 cup salsa
  • 1/2 cup Greek yogurt

Instructions:

  1. Fill tortillas with chicken and cheese.
  2. Cook 3 minutes per side.
  3. Cut.
  4. Serve with salsa and yogurt.

5. Day 5: Beef and Bean Chili (50g Protein)

Lean beef chili with two cans of beans.

Leftovers make Day 7 lunch.

Ingredients:

  • 1.5 lb 93% lean ground beef
  • 2 cans beans
  • 1 can (28 oz) crushed tomatoes
  • 1/2 cup cheese

Instructions:

  1. Brown beef.
  2. Add beans, tomatoes and spices.
  3. Simmer 25 minutes.
  4. Top with cheese.

6. Day 6: Baked Salmon with Rice and Broccoli (45g Protein)

Frozen salmon fillets baked with lemon and garlic.

Thaw salmon in cold water for 30 minutes.

Ingredients:

  • 1.75 lb salmon
  • 3/4 cup dry rice
  • 4 cups broccoli
  • Lemon, garlic

Instructions:

  1. Cook rice.
  2. Bake salmon at 400°F 12 to 14 minutes.
  3. Steam broccoli.
  4. Serve.

7. Day 7: Egg Fried Rice with Chicken (41g Protein)

Use up the week’s leftover rice and chicken with eggs and frozen vegetables.

Cold leftover rice works best.

Ingredients:

  • 1 lb cooked chicken
  • 6 eggs
  • 3 cups cooked rice
  • 1 bag frozen peas and carrots
  • Soy sauce

Instructions:

  1. Scramble eggs.
  2. Fry rice and vegetables.
  3. Add chicken and soy sauce.
  4. Fold in eggs.

Save the grocery list, run it for a week, and repeat the dinners your family liked best.

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