Day 1: Breakfast – Oatmeal with Fruits
Ingredients: Rolled oats, almond milk (or water), banana, honey, cinnamon.
Instructions: Cook 1 cup of oats in 2 cups of almond milk or water. Slice half a banana on top, drizzle with honey, and sprinkle with cinnamon.
Cost: ~$1
Lunch – Veggie Wrap
Ingredients: Whole grain tortilla, hummus, spinach, shredded carrot, cucumber.
Instructions: Spread 2 tablespoons of hummus onto the tortilla. Layer spinach, grated carrot, and cucumber slices. Roll tightly and slice.
Cost: ~$2
Dinner – Black Bean Tacos
Ingredients: Black beans, taco seasoning, corn tortillas, avocado, salsa.
Instructions: Heat 1 can of black beans with taco seasoning. Serve in corn tortillas topped with diced avocado and salsa.
Cost: ~$3
Day 2: Breakfast – Greek Yogurt Parfait
Ingredients: Plain Greek yogurt, granola, mixed berries.
Instructions: Layer 1 cup of Greek yogurt with 1/2 cup granola and 1/2 cup mixed berries.
Cost: ~$2
Lunch – Quinoa Salad
Ingredients: Cooked quinoa, cherry tomatoes, cucumber, feta cheese, olive oil, lemon.
Instructions: Mix 1 cup of cooked quinoa with halved cherry tomatoes, chopped cucumber, feta, olive oil, and lemon juice.
Cost: ~$3
Dinner – Stir-Fried Vegetables and Rice
Ingredients: Mixed frozen vegetables, soy sauce, cooked rice.
Instructions: In a pan, stir-fry mixed veggies with soy sauce and serve over cooked rice.
Cost: ~$2
Day 3: Breakfast – Smoothie
Ingredients: Banana, spinach, almond milk, protein powder (optional).
Instructions: Blend 1 banana, a handful of spinach, 1 cup almond milk, and protein powder until smooth.
Cost: ~$2
Lunch – Lentil Soup
Ingredients: Lentils, vegetable broth, diced tomatoes, carrots, and spices.
Instructions: Boil 1 cup lentils in 4 cups vegetable broth with diced tomatoes and chopped carrots until cooked.
Cost: ~$2
Dinner – Chicken and Broccoli Pasta
Ingredients: Whole wheat pasta, chicken breast, broccoli, garlic, olive oil.
Instructions: Cook pasta and steam broccoli. In a pan, sauté chicken and garlic in olive oil, then combine.
Cost: ~$4
Day 4: Breakfast – Avocado Toast
Ingredients: Whole grain bread, avocado, salt, pepper.
Instructions: Toast 2 slices of bread, mash avocado on top, and season with salt and pepper.
Cost: ~$2
Lunch – Egg Salad Sandwich
Ingredients: Hard-boiled eggs, mayonnaise, whole grain bread, lettuce.
Instructions: Mash hard-boiled eggs with mayonnaise, serve on bread with lettuce.
Cost: ~$2
Dinner – Vegetable Stir-Fry
Ingredients: Tofu, soy sauce, mixed vegetables, brown rice.
Instructions: Stir-fry tofu and veggies in soy sauce, then serve over brown rice.
Cost: ~$3
Day 5: Breakfast – Chia Seed Pudding
Ingredients: Chia seeds, almond milk, honey, vanilla extract.
Instructions: Mix 1/4 cup chia seeds, 1 cup almond milk, 1 teaspoon honey, and a splash of vanilla extract. Refrigerate overnight.
Cost: ~$2
Lunch – Caprese Salad
Ingredients: Fresh mozzarella, tomatoes, basil, balsamic vinegar.
Instructions: Layer mozzarella and tomato slices, sprinkle with basil, and drizzle with vinegar.
Cost: ~$3
Dinner – Homemade Pizza
Ingredients: Pizza dough, tomato sauce, mozzarella cheese, assorted toppings.
Instructions: Roll out pizza dough, spread sauce, sprinkle cheese, and add toppings. Bake according to dough instructions.
Cost: ~$4
Day 6: Breakfast – Peanut Butter Banana Toast
Ingredients: Whole grain bread, peanut butter, banana.
Instructions: Toast bread, spread peanut butter, and top with banana slices.
Cost: ~$2
Lunch – Rice and Beans
Ingredients: White rice, canned kidney beans, spices.
Instructions: Cook rice and mix with drained kidney beans and spices.
Cost: ~$2
Dinner – Spaghetti Aglio e Olio
Ingredients: Spaghetti, garlic, olive oil, red pepper flakes, parsley.
Instructions: Cook spaghetti, sauté garlic in olive oil, combine with pasta, and season.
Cost: ~$3
Day 7: Breakfast – Breakfast Burrito
Ingredients: Scrambled eggs, tortilla, cheese, salsa.
Instructions: Scramble eggs, wrap in tortilla with cheese and salsa.
Cost: ~$2
Lunch – Vegetable Fried Rice
Ingredients: Leftover rice, mixed vegetables, soy sauce, egg.
Instructions: Stir-fry vegetables in a pan, then add cooked rice and soy sauce. Scramble in a beaten egg.
Cost: ~$3
Dinner – Baked Chicken with Vegetables
Ingredients: Chicken thighs, potatoes, carrots, olive oil, spices.
Instructions: Toss chicken and chopped veggies with olive oil and spices and bake at 400°F for 40 minutes.
Cost: ~$5
Grocery List
- Rolled oats
- Almond milk
- Bananas
- Honey
- Cinnamon
- Whole grain tortillas
- Hummus
- Spinach
- Carrots
- Cucumbers
- Black beans
- Taco seasoning
- Avocado
- Salsa
- Greek yogurt
- Granola
- Mixed berries
- Quinoa
- Cherry tomatoes
- Feta cheese
- Olive oil
- Lemons
- Frozen mixed vegetables
- Soy sauce
- Whole wheat pasta
- Chicken breasts
- Broccoli
- Garlic
- Whole grain bread
- Mayonnaise
- Tofu
- Chia seeds
- Fresh mozzarella
- Balsamic vinegar
- Pizza dough
- Tomato sauce
- Peanut butter
- Kidney beans
- Spaghetti
- Red pepper flakes
- Eggs
- Potatoes
By carefully planning your meals, you can enjoy a nutritious and delicious diet on a tight budget. Each meal is designed to be filling, diverse, and cost-effective, allowing you to stretch your finances while enjoying varied flavors and ingredients. Enjoy your affordable meal planning week!
