Four weeks of high-protein family dinners, each under $10
20 real recipes, 4 weekly menus with grocery lists by aisle, and a Sunday prep plan. Every recipe is priced for 4 at Walmart.com and has 35 to 57 g protein per serving.
Instant download · US Letter + A4 · weekly coaching emails included
What you get
A 45-page printable plan with the recipes, the shopping and the grocery math done for you.
One page each, with a photo, the steps, protein and calories per serving, and the cost for 4.
7 dinners a week: 5 cooked weeknights, a Saturday leftover night and a Sunday freezer night.
Added up from the actual recipes for each week, plus a buy-once pantry list and the cost page.
What to freeze, thaw and prep each week, plus kid-friendly swaps, leftovers-to-lunch ideas and a blank planner.
A look inside: the Week 1 menu, grocery list, Sunday prep and a recipe page.
How each week works
One shop, one short prep, five cooked dinners and two nights off.
Shop the week's list, then spend 45 to 60 minutes on sauces, rice and what goes in the freezer.
Monday and Thursday are double batches. Every weeknight dinner has 30 g or more protein per serving.
Saturday is Thursday's second half. Sunday is Monday's frozen half with a pantry side.
Made for you if…
- You cook for a family of 4 and want the grocery bill to stay sane
- You want real dinners with enough protein to keep everyone full
- You are tired of deciding what's for dinner every night
- You like to prep once and get two nights off cooking
- You want honest prices, not "cheap meal" guesses
Coaching emails come with it
After you order, you get a short welcome note, then one email from me each week for 4 weeks: what to cook, what to prep, and how to keep the grocery bill down.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. I build simple, no-gimmick plans for real people with real schedules and real grocery budgets.
Dinner for 4 Under $10
$9.99- 45-page printable dinner plan
- 20 recipes, each priced under $10 for 4
- US Letter and A4 versions
- 4 weeks of coaching emails
Get the dinner plan →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
Is every dinner really under $10?
Every recipe was priced for 4 servings at Walmart.com (one South Florida Supercenter's online prices) on November 3, 2026, and came in at about $4.80 to $9.90. Each planned dinner, side included, stays under $10. Your store will be a little higher or lower, and page 6 shows the full method. Oils and spices are a one-time pantry buy.
How much protein is in each dinner?
Every recipe has 30 g or more protein per serving, from 35 g to 57 g, using the nutrition calculated on each coachluke.com recipe.
My kids are picky. Will this work?
Yes. Page 41 has kid-friendly swaps like build-your-own bowls and sauce on the side, and page 42 turns any extras into lunches. Kids usually eat a smaller serving.
Is this a diet or weight-loss plan?
No. It is a family dinner plan for general nutrition and cooking. Several recipes use dairy, eggs, wheat, peanuts, soy or fish, so check every label, and talk to your doctor or a registered dietitian if anyone has a medical condition or special diet.
Is this a physical product?
No. It is a digital download. Print the pages or use them on a tablet.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
Pairs well with
Other printables from the Coach Luke shop that work hand in hand with this one.
Back to the shop · coachluke.com · coach@coachluke.com