7 days of healthy meals on a budget

Here’s a 7-day healthy meal plan on a budget that prioritizes affordability and nutrition. These meals use simple, accessible ingredients and are designed to minimize food waste. The plan assumes basic pantry staples like salt, pepper, olive oil, and spices.

Day 1

Breakfast:

Oatmeal (1/2 cup oats cooked with water) topped with a sliced banana and a sprinkle of cinnamon

Lunch:

Lentil and vegetable soup (lentils, carrots, celery, onion, canned tomatoes, and spices)
1 slice of whole-grain bread

Snack:

1 boiled egg

Dinner:

Grilled chicken thigh (bone-in for cost savings)
Roasted sweet potatoes and steamed green beans

Day 2

Breakfast:

2 scrambled eggs with sautéed spinach
1 slice of whole-grain toast

Lunch:

Tuna salad (canned tuna mixed with a little mayo, chopped celery, and lemon juice) on romaine lettuce leaves
A side of carrot sticks

Snack:

A handful of roasted chickpeas

Dinner:

Stir-fried rice (brown rice, frozen mixed vegetables, an egg, and soy sauce)

Day 3

Breakfast:

Smoothie (frozen mixed berries, 1/2 banana, plain yogurt, and water or milk)

Lunch:

Quinoa salad (quinoa, black beans, chopped bell peppers, corn, lime juice, and a dash of olive oil)

Snack:

1 small apple

Dinner:

Baked tilapia (or another affordable white fish) with lemon and herbs
Steamed broccoli and mashed potatoes

Day 4

Breakfast:

Peanut butter toast (1 slice whole-grain bread with 1 tablespoon peanut butter)
1 small orange

Lunch:

Pasta with marinara sauce (use whole-grain pasta and a budget-friendly jarred sauce, add sautéed spinach or frozen peas for extra nutrition)

Snack:

A boiled egg or 1/4 cup sunflower seeds

Dinner:

Chicken and vegetable stir-fry (chicken thighs, frozen veggies, soy sauce, and garlic) served over brown rice

Day 5

Breakfast:

Overnight oats (1/2 cup oats, 1/2 cup milk or water, topped with a small handful of raisins)

Lunch:

Veggie wrap (whole-grain tortilla filled with hummus, shredded carrots, cucumber slices, and spinach)

Snack:

A handful of unsalted peanuts

Dinner:

Baked potatoes topped with chili (made from canned beans, diced tomatoes, onion, and chili spices)

Day 6

Breakfast:

1 boiled egg
1 slice of whole-grain toast
A side of sliced cucumbers

Lunch:

Lentil and vegetable curry served with a small serving of rice

Snack:

A small pear or apple

Dinner:

Roast chicken drumsticks with roasted carrots and a side of mixed greens

Day 7

Breakfast:

Pancakes made from a budget-friendly mix (substitute water for milk if needed) topped with a small amount of peanut butter or fresh fruit

Lunch:

Leftover lentil soup or chili with a slice of bread

Snack:

A handful of popcorn (air-popped)

Dinner:

Baked zucchini and pasta casserole (zucchini slices, marinara sauce, and a sprinkle of shredded cheese layered and baked with pasta)

Money-Saving Tips

Buy in bulk: Staples like rice, beans, lentils, and oats are cheaper when purchased in bulk.
Choose frozen produce: Frozen fruits and veggies are often cheaper and last longer.
Repurpose leftovers: Use dinner leftovers for lunch the next day.
Plan around sales: Check store flyers for deals on chicken, fish, or fresh produce.
Batch cook: Prepare meals like soups, chili, or stir-fries in large batches and freeze portions.

Would you like me to create a detailed shopping list for this plan?