Lean Bulk Meal Plan – $100 Budget Weekly Grocery List


Budget for this lean bulk meal plan is set at $100. Our food shopping habits are crucial to keeping a balanced diet in order to reach your desire goals. We’ll dive into a detailed outline grocery lit that not only caters to our health goals but also respects our budget.

Whether you’re looking to improve your diet, lose weight, or simply make smarter choices at the grocery store, this breakdown will provide valuable insights.

Simplicity in Preparation

During our prep phase, simplicity is key. We want to minimize the time spent in the kitchen, and these quick-fix options help us do just that.

Lean Bulk Meal Plan Groceries List (1 week)


Fruits and vegetables are high in volume and low in calories, making them ideal for lean bulk meal. They fill you up without loading you down with calories while staying within our budget.

Berries – $10

Strawberries, blueberries, blackberries, and raspberries are not only delicious but packed with essential nutrients. They are versatile and can be enjoyed as snacks, in smoothies, or added to yogurt.

Bananas – $3

Bananas, often underrated, are a fantastic source of carbohydrates. Grab some green bananas, anticipating their transformation into a perfect ripeness over time.

Baby Carrots $3

For easy snacking and adding to meals, baby carrots are a convenient choice. They’re rich in vitamins and a perfect way to increase your daily vegetable intake. Many people enjoy these raw.

Cinnamon Heritage Farm Bread – $3

For healthy carbohydrates brings us to Cinnamon Heritage Farm bread. At 100 calories per slice, later on, as we progress in our journey, replace it with lower-calorie options.

Rice Cups – $4

Time-saving and fuss-free, rice cups are on our radar. No more waiting for rice to cook for 20 minutes! These microwave-ready cups offer convenience without compromising on taste.

Mac and Cheese Cups – $3

Occasionally for carbs, mac and cheese cups from Bob Evans come in handy. Paired with some ground beef and veggies, and you’re set.

Protein Sources

Chicken Thighs – $12

Protein is the cornerstone of our diet, and chicken thighs are on our list. They offer a balance between protein and fat. While chicken breasts are leaner, we prefer chicken thighs, making our meals more enjoyable.

Lean Ground Beef  $10

Lean ground beef is another good protein source. It’s a versatile ingredient that allows us to create various dishes. Buy the 96% lean option, if available.

Eggs – $3

Eggs are a protein powerhouse, and we’re not skimping on them. There’s a nutrition variation in content between the yolks and whites.

Greek Yogurt – $4

Greek yogurt is an excellent source of protein and probiotics. It’s also a sweet treat or a post-workout snack.

Almond Milk – $3

To keep our dairy intake in check, we opt for almond milk. It’s a great dairy-free alternative that works well in smoothies, cereal, and coffee.

Protein Powder (at home)

Protein powder use primarily for shakes. It’s an easy way to boost our protein intake while keeping calories in check.


Cheese (Reduced-Fat Mexican Blend) $3

Cheese is another dairy item that you should keep in moderation. Get the reduced-fat blend, this can adds a burst of flavor to our meals without piling on excessive calories.

Seasoning and Flavor

Seasoning – $2

For a burst of flavor on our chicken thighs. Famous Dave’s seasoning is recommended but you can use any seasoning you like to add a savory kick to our meals.

Salsa – $3

To accompany our at-home Chipotle bowls, grab a jar of salsa. It’s a flavorful, low-calorie topping that adds a zesty twist to your dishes.

*Total Cost and Budget

The initially set limit was $100, and came to a toal of $107.84. Given the current economic climate and rising food prices, this is a reasonable cost for 1 week’s worth of groceries.


We’ve curated a lean bulk meal plan and cost-effective shopping list by choosing fruits, vegetables, proteins, and carbs. As we move forward, we’ll tweak our diet by incorporating new items and substitutes to optimize our nutrition. Healthy eating can be affordable with thoughtful planning.

Comparing Groceries Shopping Vs Pre-prepare Meal Plan ($100 Budget)

The table below provides a clear and structured comparison between two options: Groceries Shopping and Pre-Made Meal Plans. The comparison is based on three important metrics: Nutritional Value, Total Cost, and Savings.

Metric Groceries Shopping Trifecta Meal Plans
Nutritional Value You have the flexibility to choose and customize your meals based on your preferences and dietary requirements. You can select specific lean proteins, carbohydrates, fruits, and vegetables to meet your nutritional needs. Trifecta offers balanced and carefully curated meal plans that are designed to meet specific dietary needs. These plans are well-balanced and may include options for various dietary preferences such as clean eating, keto, or vegan. The nutritional value is guaranteed.
Total Cost The total cost for groceries shopping is $107 per week, which can be adjusted based on your specific choices and additional items you may need. The estimated weekly cost of Trifecta meal plans varies depending on the plan chosen, but it generally ranges from $104.93 to $119.20 per delivery.
Savings Groceries shopping provides the potential for savings, especially if you are selective about your choices, look for deals, and avoid unnecessary items. Trifecta meal plans may not offer significant savings compared to groceries shopping. But they are a convenient option for those who prioritize pre-prepared, nutritionally balanced meals and are willing to pay for that convenience.