The Ultimate Guide To A Cheap Balanced Meal Plan

    meals

    Martin Alvarez

    Martin Alvarez
    Nutritionist/Dietitian Professional Guide

    Updated on 11/26/2022

    When you're attempting to stay within a budget, planning your meals ahead of time and preparing meals at home can support you save a huge amount of money. Recipes in this nutritious meal plan on a budget for seven days make use of inexpensive and simple-to-find ingredients to create delectable dinners that cost less than three dollars per serving. Because a family of four in the United States spends an annual average of $7,023 (which is equivalent to 12.5 percent of income), the most important step in reducing total food expenditures is to prepare meals that are more friendly to one's budget. You may save even more money during the week by combining this nutritious meal plan with inexpensive breakfasts and lunch recipes. Just consider us as your very own personal menu planner for the week!

    Sunday 

    Tomato Bun Tuna Melt

    Tomato Bun Tuna Melt

     The price per serving is $1.82.

    A helpful hint for those on a budget is that budget-friendly canned fish, such as tuna and wild salmon, are ideal options for inexpensive dinners that are both quick and healthy. The nutritional value of canned fish is the same as that of fresh or frozen varieties, yet it only costs a small share of the price (think healthy omega-3 fats and protein). When you go to the store to get your groceries, you should still make it a point to stop by the fish counter to see what kinds of fresh seafood products are currently on sale. Fish that has been ice-cold and then thawed out before usage might be an excellent choice because it is frequently more cost-effective, and you can ensure that the fish is still fresh by doing so.

    Monday

    Vegetarian Spaghetti Squash Lasagna

    Vegetarian Spaghetti Squash Lasagna

      The price per serving is $2.91.

    One helpful suggestion for saving money is to reduce the amount of meat you eat each week, and this will help you save money, improve your health, and protect the environment. This vegetarian spaghetti squash lasagna is a terrific meal for a budget you will resort to repeatedly. It has 18 grams of protein, which will satisfy you, and 7 grams of fiber, which will fill you up.

    Tuesday 

    Chicken Fried Rice

    Chicken Fried Rice

     The price per serving is $1.53.

    A helpful suggestion for saving money on dinner is to make fried rice with a lot of vegetables and just a little cut of meat. This is an obvious choice when you want to make a quick dinner that is also healthy and affordable. If you have some vegetable scraps that you want to use up, such as half of a leftover zucchini or a little bit of extra onion, simply put in whatever vegetable odds and ends you have lying around in your refrigerator. Being adaptable in the kitchen and using the ingredients you already have can hand you cut costs and reduce the amount of food you throw out.

    Wednesday

    Roasted Buffalo Chickpea Wraps

    Roasted Buffalo Chickpea Wraps

     The price per serving is $1.53.

    A filling source of protein and fiber, canned beans are an inexpensive food that is also healthful and convenient. They can be found in most markets. Chickpeas from a can are used in this recipe in place of the more expensive chicken, but the dish still has a wonderful Buffalo flavor. Buy in bulk when beans are on sale so you can utilize them as a nutritious and cost-effective source of plant-based protein in a variety of dishes, such as wraps, salads, soups, stews, and more.

    Thursday 

    Taco bowl with beans and vegetables

    Taco bowl with beans and vegetables

     The price per serving is $2.56.

    Tip for saving money: All you need to make this speedy and delectable bean and veggie taco bowl is cooked rice that has already been prepared, canned black beans, and whatever vegetables you have on hand. You can whip together this supper for a minimal cost and without making an additional trip to the grocery store if you use cupboard ingredients.

    Friday

    Creamy Chicken, Brussels Sprouts, and Mushrooms one pot pasta

    Creamy Chicken, Brussels Sprouts, and Mushrooms one pot pasta

     The price per serving is $1.98.

    A helpful advice for those looking to save money is to stock up on chicken whenever it goes on sale and then stores it in the freezer. For a tasty and simple meal that only requires one pot, try making this one-pot pasta with chicken thighs because it is more cost-effective and tastes more. Combine the chicken thighs with vegetables, dry herbs, and cheese.

    Saturday

    Beef Stew Prepared in a Slow Cooker

    Beef Stew Prepared in a Slow Cooker

     The price per serving is $2.46.

    Tip for saving money: Tougher pieces of meat, such as the beef chuck used in this simple recipe for beef stew, are affordable options that simply require more cooking time to become tender and juicy. This makes the slow cooker ideal for preparing these types of meat.