Dinner for 4 Under $10: The High-Protein Family Dinner Plan
A printable 4-week dinner plan for families of 4: 20 high-protein recipes, each priced under $10, with weekly grocery lists and Sunday prep.

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Dinner for 4 Under $10 High-Protein Family Dinner Plan cover
Dinner for 4 Under $10: The High-Protein Family Dinner Plan
45-page printable plan + bonus page · US Letter + A4
  • 20 high-protein recipes, each under $10 for 4
  • 4 weekly menus with grocery lists by aisle
  • 4 Sunday prep plans + leftover and freezer nights
  • 4 weeks of coaching emails
Real help, by email
A question about the plan or your file? Reply to any email or write to coach@coachluke.com and I will help.
7 dinners a week, 5 cooked
Two double batches a week give you a Saturday leftover night and a Sunday freezer night.
Priced, not guessed
Every recipe priced for 4 at Walmart.com on Nov 3, 2026: about $4.80 to $9.90.
Plain and honest
Written by me, Coach Luke, NASM-CPT and NESTA nutrition coach. Real recipes with 35 to 57 g protein per serving. Not a diet or medical program.
Download right away
Your private download link and welcome email arrive by email.
Yours to keep
Reprint the weekly menus and the blank planner any time you want to repeat a week.
A question first?
Just write to coach@coachluke.com
© Coach Luke · coachluke.com