This 7-day meal plan is designed to provide nutritious and delicious meals without breaking the bank. It uses affordable, easy-to-find ingredients that make it possible to eat healthily even on a tight budget. To further save on costs, consider pairing these dinner ideas with budget-friendly breakfast and lunch options throughout the week. Here’s a detailed breakdown of each meal for the week:
Sunday: Tomato Bun Tuna Melt
A simple yet satisfying dinner, the Tomato Bun Tuna Melt combines canned tuna with melted cheese and tomatoes for a hearty meal. The tuna offers a rich source of omega-3 fatty acids and protein, and when paired with whole-grain buns and fresh tomatoes, it creates a balanced, quick dinner. You can also opt for whole-wheat or low-carb buns to suit your preferences. For an extra flavor boost, consider adding herbs like basil or oregano, and a sprinkle of cheese to melt over the top.
Budget Tip: Canned tuna is an excellent option for quick and affordable meals, as it’s a fraction of the cost of fresh or frozen fish. If you’re lucky, you might even find fresh seafood on sale, or frozen fish, which is often cheaper and still provides the same health benefits.
Monday: Vegetarian Spaghetti Squash Lasagna
This meatless lasagna alternative uses spaghetti squash in place of pasta, making it a lower-carb option that still delivers on flavor. The layers of spaghetti squash, ricotta cheese, marinara sauce, and spinach provide a filling meal that is rich in fiber and protein. This dish can be made even more affordable by using store-brand canned tomatoes for the marinara sauce and frozen spinach. It’s a great choice for vegetarians or anyone looking to cut down on meat consumption.
Budget Tip: Reducing meat consumption a few days a week is a great way to save money while still enjoying nutritious meals. By focusing on plant-based ingredients, you can create meals that are not only affordable but also good for the environment and your health.
Tuesday: Easy Chicken Fried Rice
Fried rice is a versatile and quick meal that can be tailored to your preferences and what you have on hand. This recipe calls for chicken, but you can easily swap it for leftover meats or skip it altogether for a more plant-based meal. The combination of rice, vegetables, and protein makes it a satisfying dinner, and you can throw in any leftover vegetables or ingredients from your fridge, which helps minimize food waste.
Budget Tip: Fried rice is perfect for using up those extra veggies or bits of meat that might otherwise go to waste. It’s a great way to create a delicious meal without having to buy additional ingredients. If you want a vegetarian version, tofu or tempeh can replace the chicken for an affordable and healthy plant-based protein.
Wednesday: Roasted Buffalo Chickpea Wraps
If you’re craving something with a bit of spice, these Buffalo Chickpea Wraps will do the trick. Canned chickpeas are roasted with buffalo sauce to create a crispy, flavorful filling for wraps. Add some lettuce, cucumber, or any other vegetables you like to balance out the heat. This recipe is a great alternative to traditional buffalo chicken wraps, offering a healthy and inexpensive plant-based protein.
Budget Tip: Canned beans are incredibly affordable and can be used in a variety of meals. Chickpeas, in particular, are high in fiber and protein, making them an excellent meat alternative in dishes like these wraps. Stock up on canned beans when they’re on sale for easy and cost-effective meal options.
Thursday: Bean & Veggie Taco Bowl
Taco bowls are quick to prepare and highly customizable, making them ideal for a budget meal plan. This version features canned black beans, rice, and any vegetables you have on hand, such as corn, bell peppers, or onions. Top it off with a dollop of sour cream, salsa, or avocado to add creaminess and extra flavor. You can even make your own taco seasoning with a few spices like cumin, chili powder, and garlic powder.
Budget Tip: This meal is all about using pantry staples like canned beans and pre-cooked rice. You don’t need to make an extra trip to the grocery store to pick up fresh ingredients. Feel free to get creative with whatever vegetables you already have in your fridge to keep costs low.
Friday: Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta
This one-pot pasta dish combines chicken, Brussels sprouts, mushrooms, and pasta in a creamy sauce for a comforting meal that’s also easy to clean up after. Chicken thighs are often more affordable than chicken breasts and provide a rich, flavorful base for the dish. The Brussels sprouts and mushrooms add nutrients and texture, while the creamy sauce ties everything together.
Budget Tip: Chicken thighs are a cost-effective alternative to chicken breasts, and they offer a richer flavor and texture. Stock up on chicken when it’s on sale and freeze it for future use. One-pot meals are also great for minimizing cooking time and cleaning up afterward, as everything is prepared in a single pan.
Saturday: Slow-Cooker Beef Stew
This hearty slow-cooker beef stew is perfect for a cozy dinner after a long week. Made with tougher cuts of beef, like beef chuck, the stew becomes tender and flavorful as it simmers in the slow cooker. Add carrots, potatoes, onions, and any other root vegetables you have for a well-rounded meal. The slow cooking process allows the flavors to meld together, creating a comforting dish with minimal effort.
Budget Tip: Beef chuck and other tougher cuts of meat are typically more affordable than premium cuts and are ideal for slow-cooked dishes. These cuts benefit from long cooking times, becoming tender and juicy in the process. If you don’t have a slow cooker, you can also make this stew in a regular pot on the stove, just allowing for a longer simmer time.
Printable Shopping List
To make your grocery trip even easier, here’s a list of ingredients you’ll need to make these 7 budget-friendly dinners:
- Canned tuna
- Whole-wheat buns
- Tomatoes
- Spaghetti squash
- Ricotta cheese
- Marinara sauce
- Frozen spinach
- Chicken (preferably thighs)
- Rice (white, brown, or precooked)
- Mixed vegetables (fresh or frozen)
- Canned chickpeas
- Buffalo sauce
- Tortilla wraps
- Canned black beans
- Corn (fresh or frozen)
- Bell peppers
- Onion
- Brussels sprouts
- Mushrooms
- Sour cream or avocado (optional)
- Beef chuck
- Carrots
- Potatoes
- Spices (garlic powder, chili powder, cumin, etc.)
With these ingredients, you’ll be able to make the full week’s worth of meals while staying within budget. This meal plan shows how easy it can be to prepare healthy, delicious meals without overspending at the grocery store.
