🥘 7-Week Budget-Friendly Meal Plan

🛒 Budget-Friendly Shopping List (Feeds 4 People)

Grains & Bread

• Old-fashioned oats (2 lbs)

• Whole wheat bread (2 loaves)

• Brown rice (2 lbs)

• Whole grain pasta (1 box)

• Tortillas or wraps (8–10 pack)

• Cornbread mix or ingredients

• Pancake mix or ingredients

• Granola (or DIY)

• Quinoa (optional)

Canned/Dry Goods

• Lentils (1 lb dry or 3 cans)

• Canned chickpeas (2)

• Canned black beans (2)

• Canned kidney beans (1)

• Canned diced tomatoes (2)

• Tomato sauce (1–2 cans)

• Tuna (1–2 cans)

• Peanut butter

• Popcorn kernels

• Trail mix (DIY: raisins, sunflower seeds, etc.)

Produce

• Bananas (7–10)

• Apples (6–8)

• Carrots (2 lbs)

• Broccoli (2 heads or 1 frozen bag)

• Sweet potatoes (4)

• Onions (3–4)

• Garlic (1 bulb)

• Bell peppers (3–4)

• Lettuce or spinach (1 large container)

• Tomatoes (2–3)

• Cucumber (1)

• Frozen mixed vegetables (1–2 bags)

Dairy & Eggs

• Eggs (2 dozen)

• Milk or plant milk (1–2)

• Shredded cheese (2 cups)

• Yogurt (1 tub or individual servings)

Pantry Basics

• Olive oil or vegetable oil

• Salt, pepper

• Garlic powder, onion powder, Italian seasoning, chili powder, cinnamon, paprika

🍳 Recipes & Directions

Breakfasts:

1. Oatmeal with Banana

• 1 cup oats + 2 cups water or milk

• Top with sliced banana, cinnamon, or peanut butter.

2. Peanut Butter Banana Toast

• 1 slice whole wheat bread

• Spread with peanut butter and top with banana slices.

3. Pancakes with Fruit

• Use budget pancake mix.

• Serve with chopped apples or bananas.

4. Yogurt Parfait

• Layer yogurt, oats or granola, and fruit.

5. Scrambled Eggs & Toast

• 2 eggs scrambled

• 1–2 slices toast

• Optional: add spinach or veggies

Lunches:

1. Veggie Wraps

• Tortilla + hummus or peanut butter

• Add spinach, shredded carrot, cucumber slices

2. Chickpea Salad Sandwich

• 1 can chickpeas mashed

• Mix with 1 tbsp mayo or yogurt, diced onion, spices

• Serve on bread

3. Rice + Bean Bowl

• 1/2 cup rice + 1/2 cup black beans

• Add salsa, lettuce, cheese, and chopped veggies

4. Pasta Salad

• Cook pasta, toss with veggies, chickpeas, olive oil, lemon, and herbs

• Serve cold

5. Tuna Wrap or Sandwich

• Tuna + mayo + veggies

• Serve in wrap or sandwich

Dinners:

1. Lentil Soup

• Sauté onion, carrot, and garlic

• Add 1 cup lentils + 6 cups water/broth + seasonings

• Simmer until soft (~30 min)

2. Baked Ziti

• Cook pasta, mix with tomato sauce and cheese

• Bake at 375°F for 25 mins

3. Stir-Fry Veggies & Rice

• Sauté frozen or fresh veggies in oil + garlic + soy sauce

• Serve over rice

4. Sweet Potato Black Bean Tacos

• Roast sweet potato cubes (400°F, 25 min)

• Warm black beans with seasoning

• Serve in tortillas with lettuce and salsa

5. Veggie Chili + Cornbread

• Sauté onion, garlic, bell pepper

• Add canned tomatoes, kidney beans, black beans

• Simmer 30 mins

• Serve with cornbread

6. Homemade Pizza

• Use pizza crust or English muffins

• Top with tomato sauce, veggies, cheese

• Bake until bubbly

7. Roasted Veggie & Quinoa Bowl

• Roast chopped carrots, broccoli, onion at 400°F for 25 min

• Serve over cooked quinoa

• Optional: drizzle with lemon-tahini dressing

Snacks:

• Popcorn (pop with a little oil + salt)

• Apple slices with peanut butter

• Carrot sticks + hummus

• Trail mix (DIY: raisins, sunflower seeds, pretzels)

• Hard-boiled eggs

• Yogurt + granola

• Banana oat muffins (see below)

🍌 Banana Oat Muffins

Ingredients:

• 2 ripe bananas

• 1 cup oats

• 1 egg

• 1/4 cup milk

• 1/4 tsp baking soda

• Dash cinnamon

Instructions:

1. Mash bananas, mix all ingredients.

2. Scoop into muffin tins.

3. Bake at 350°F for 20–25 mins.

I hope you enjoy this easy , budget friendly 7 day meal plan.