Shopping List

  • Ground turkey, 93% lean, 1 lb — $3.49–$4.99 8 × 2oz protein portions
  • Eggs, 12-count — $3.49–$4.49 12 mini egg cups + snacks
  • Greek yogurt, plain 0%, 32oz container — $4.48 8–10 × 2oz portions + sauce additions
  • Cottage cheese, 1%, 16oz — $2.49 6–8 × 2oz portions
  • Canned chicken breast, 2 × 10oz cans — $5.98 4 × 3oz portions
  • Low-sodium chicken broth, 32oz — $2.29 Used in turkey prep and as flavour addition
  • Red lentils, 1 cup dry (from bag) — $0.55 amortised 4 × 2oz lentil portions, very soft cooked
  • Lemon, 1 — $0.69 Flavour for canned chicken portions
  • Salt, garlic powder, onion powder, pepper — $0–$2.00 amortised Seasoning all proteins

Total: $26–$29

Most pantry items (broth, spices) are amortised costs. Actual weekly grocery purchase for perishables: approximately $20–$22.

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Sunday Prep (50 minutes)

  • 0:00 — Preheat oven to 350°F (175°C). Make mini egg cups: Whisk 6 eggs + 3 tbsp plain Greek yogurt + 1/4 tsp salt. Spray a 12-cup mini muffin tin with cooking spray. Pour egg mixture evenly. Into oven. Timer 16–18 minutes. The Greek yogurt adds protein and creaminess — don't substitute.
  • 0:05 — Cook ground turkey: Heat non-stick skillet, medium heat. Add 1lb ground turkey, break into very fine pieces continuously. Cook 10–12 minutes to 165°F (74°C). Add 1/3 cup chicken broth, cover, 3 more minutes on low. Spread on plate to cool.
  • 0:18 — Egg cups out of oven: Test with a toothpick — should come out clean. Turn out onto a wire rack to cool completely before containerising. Egg cups stuck in the tin means they need 1–2 more minutes.
  • 0:20 — Cook red lentils: 1 cup dry red lentils + 3 cups water. Bring to boil, reduce to simmer, cook 25 minutes uncovered until completely dissolved into a thick, smooth texture — no whole lentils remaining. Add salt. Cool before portioning.
  • 0:25 — Prepare canned chicken portions: Drain 2 cans of chicken breast. Mix with 2 tbsp Greek yogurt + juice of 1/2 lemon + salt. This adds moisture and 2.5g extra protein per serving. Portion into 4 × 3oz portions.
  • 0:30 — Portion Greek yogurt and cottage cheese: Using a kitchen scale, portion Greek yogurt into 2oz cups (8 portions). Portion cottage cheese into 2oz cups (6 portions). Label all. These require zero prep — just portioning.
  • 0:40 — Portion cooled turkey and lentils: Ground turkey should be cool enough to handle. Weigh 8 × 2oz turkey portions. Weigh 4 × 2oz lentil portions. Seal and label.
  • 0:50 — Refrigerate all, label with day made: Fridge should be at 40°F (4°C) or below. Everything goes in. Egg cups in an airtight container with a paper towel layer underneath — absorbs excess moisture.
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Daily Meal Plan

Adjust portions upward as tolerated and cleared by your care team. These are starting-point portions for early soft food phase. Individual tolerance varies significantly.

Monday

  • 7:00am: 2oz Greek yogurt — 5.0g protein
  • 10:00am: 2oz ground turkey + 1 mini egg cup — 15.5g protein
  • 12:30pm: 3oz canned chicken mixture — 10.5g protein
  • 3:00pm: 2oz cottage cheese — 3.6g protein
  • 6:00pm: 2oz ground turkey + 2oz lentils — 16.4g protein
  • 8:00pm (if needed): 2oz Greek yogurt — 5.0g protein

Daily protein: ~56g (+ more if larger portions tolerated)

Tuesday

  • 7:00am: 2oz Greek yogurt + 1 mini egg cup — 6.5g protein
  • 10:00am: 2oz ground turkey — 14.0g protein
  • 12:30pm: 2oz cottage cheese + 1 tbsp Greek yogurt stirred in — 6.1g protein
  • 3:00pm: 3oz canned chicken mixture — 10.5g protein
  • 6:00pm: 2oz ground turkey + 2oz lentils — 16.4g protein
  • 8:00pm (if needed): 2oz Greek yogurt — 5.0g protein

Daily protein: ~58g

Wednesday

Note: Ground turkey and egg cups at end of fridge life — eat these today or freeze remaining

  • 7:00am: 2oz Greek yogurt — 5.0g protein
  • 10:00am: Last 2 mini egg cups — 3.0g protein
  • 12:30pm: Remaining ground turkey (2oz) — 14.0g protein
  • 3:00pm: 2oz cottage cheese — 3.6g protein
  • 6:00pm: 3oz canned chicken mixture — 10.5g protein
  • 8:00pm: 2oz Greek yogurt — 5.0g protein

Daily protein: ~41g — do mid-week refresh to replenish protein sources for Thu–Fri

Thursday–Friday

Note: Mid-week refresh: cook another small batch of ground turkey (15 min) or open a new can of chicken. Greek yogurt and cottage cheese still good to printed date.

  • Morning: 2oz Greek yogurt — 5.0g protein
  • Mid-morning: Fresh 2oz ground turkey or 2oz canned chicken — 14.0g protein
  • Lunch: 2oz cottage cheese — 3.6g protein
  • Afternoon: 2oz Greek yogurt — 5.0g protein
  • Dinner: 3oz canned chicken or fresh-cooked turkey — 10.5g protein
  • Evening: 2oz lentils (if still available) or Greek yogurt — 2–5gg protein

Daily protein: ~40–50g per day — adequate for most early soft food phase patients

Storage Reference (USDA FoodKeeper)

ComponentFridge LifeNotes
Ground Turkey Cooked3–4 days refrigerated (USDA FoodKeeper). Freeze day 3+ portions on Sunday.
Egg Cups Cooked3–4 days refrigerated (USDA FoodKeeper cooked egg dishes).
Greek Yogurt PortionedTo printed date on original container.
Cottage Cheese PortionedTo printed date on original container.
Canned Chicken Opened3–4 days in airtight container (USDA FoodKeeper). Do not store in the opened tin.
Cooked Lentils3–5 days refrigerated (USDA FoodKeeper cooked legumes).
Freezing NoteGround turkey portions freeze well for 4 months. Freeze flat in a single layer before stacking. Thaw overnight in refrigerator, not at room temperature.
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Progressing Through Phases

As you move through soft food phase and into regular texture phase, portion sizes will increase from 2oz toward 4oz, then 6oz. The same prepped proteins work at larger portions — you will simply use fewer containers per batch. At 4oz portions, 1lb ground turkey yields 4 servings (28g protein each) rather than 8. Adjust shopping quantities proportionally as your tolerance improves and your care team clears larger portions.