PocketProtein: 7 Days to High-Protein Eating on a Budget
By the end you'll have your own daily protein number, a 7-day high-protein meal plan fitted to your diet, time and household, a budget grocery list, a one-session prep routine and a 2-minute tracking habit.
with Kayla DavisStarts in
What you'll do
- Day 1Find Your Protein Number
- Day 2Budget and Best-Value Proteins
- Day 3Fit the Plan to You
- Day 4Your Week on One Page
- Day 5Grocery List and Easy Swaps
- Day 6Prep Your Week in One Session
- Day 7Track, Review, Plan Week Two
How it works
- One short step a day for 7 days
- A private group doing it with you
Who it's for
Busy women who aren't sure how much protein they need, feel their grocery bill creeping up, and have about 15–30 minutes on weeknights to cook.
Your host
Kayla Davis
@ceok
High-protein eating that's affordable, easy, and stress-free. Meal plans, grocery lists, and prep routines made for busy women.
Questions
How much time does this take each day?
Plan on 10–20 minutes for most days: a short lesson, one action and a quick check-in. Day 6 is the exception — that's your 60–90 minute prep session, which then saves you cooking time all week.
What if I miss a day?
Nothing resets. Every day stays open, so just pick up where you left off and catch up when you can. Many women do two short days back to back on a weekend.
I'm vegetarian / dairy-free / cooking for a family. Will this work for me?
Yes. Day 3 is all about fitting the plan to you — omnivore, vegetarian or dairy-free, 15 minutes or 45 to cook, a household of 1 or 5. You'll see swaps like soy yogurt for Greek yogurt and sheet-pan dinners that scale to four.
Do I need protein powder or special foods?
No. The plan leans on everyday, affordable staples like eggs, lentils, canned tuna, tofu, beans, Greek yogurt and chicken thighs. You'll just need a phone or notebook for tracking and a few food storage containers for prep day.
Will I have to spend more on groceries?
The goal is the opposite. On Day 2 you set your own weekly budget and rank protein foods by cost, then build your list straight from your plan so less goes to waste. What you spend depends on your store and household, and you stay in charge of the number.
Who is this not for?
It's not a weight-loss diet, a bodybuilding program or medical nutrition therapy. If you have a health condition that affects how much protein you should eat, or you're recovering from disordered eating, please work with your doctor or a registered dietitian first.
PocketProtein: 7 Days to High-Protein Eating on a Budget
with Kayla