High-Protein Meal Plan Budget Tracker

High-protein eating has a money problem nobody prints: protein is prescribed in grams but bought in dollars, and the shelf price of a pack tells you nothing about what its protein costs. This tracker keeps grams and dollars on the same page — what each day’s protein cost, whether the day hit your target, and the number almost no tracker computes: cost per 100g of protein, per day and per ingredient.

You set the target — the sample uses 120g a day, and it is YOUR goal to set (with your own adviser if you have one), because this sheet does arithmetic, not advice. Log the day’s main protein foods with the grams and cost as you enter them, from your own labels and records — there is deliberately no built-in food database pretending to know your brands. The sample week totals 887g of protein for $69.56 — $7.84 per 100g across the week — with 6 of 7 days at or above target. The seventh is left in and labelled: Tuesday totals 102g and the sheet prints UNDER by 18g next to it, because a tracker that rounds your misses away is not tracking.

Then the ranking, which is where the money hides. Enter the protein packs you actually buy — pack price, and the protein in the pack from the label — and the sheet sorts YOUR foods by cost per 100g of protein. In the sample, chicken breast tops the list at $3.74 per 100g and the salmon pack sits at the bottom at $16.63 — 4.4 times the cheapest source, a gap that is completely invisible on shelf prices ($11.60 a kilo pack vs $19.96 for four fillets tells you nothing until it is per 100g of protein). Turkey slices ($12.39) and cottage cheese ($8.00) surprise in the middle. Your packs will rank differently — that is the point: the ranking is built from your labels, not from a generic list.

The week also answers to a budget: the sample’s $69.56 lands UNDER BUDGET by $25.44 against its own $95.00 protein-food budget, printed on the log.

What it does for you:
– Logs protein grams AND cost together, day by day, against your own editable daily target
– Computes cost per 100g of protein for every day and for the week — the comparison most trackers never make
– Prints under-target days plainly, with the shortfall in grams (the sample’s Tuesday: UNDER by 18g)
– Ranks your own protein packs cheapest-first by cost per 100g of protein, from your label entries
– Checks the week’s protein spending against your own weekly budget
– Plus expense log, zero-based monthly budget, dashboard and monthly summary

What’s inside (.xlsx, works in Excel AND Google Sheets):
– Start Here — setup steps, your daily protein target and your weekly protein-food budget
– Protein Log — a full sample week (28 entries) with the day-by-day block and budget verdict
– Cheapest Protein Ranking — 10 sample packs ranked by cost per 100g of protein, cheapest first
– Expense Log, Monthly Budget, Dashboard, Monthly Summary

Instant download. Type only in the yellow cells — formula cells are locked (password: sheetdaily, disclosed on the Start Here tab so you can unlock if you ever need to). Sample week is pre-filled so you can see exactly how it works; clear the yellow cells and type your own. Planning and budgeting tool only — not nutrition or medical advice; protein grams are your own entries from your own labels and records, and your target is your own goal.