Life happens. Sometimes money is tight — maybe you’re waiting for the next paycheck, maybe you’re saving up to pay something off, or maybe you’re just trying to stretch what you have a little further. And that’s okay. You’re not alone.

When the budget gets squeezed, it can be tempting to skip meals, buy cheap junk food, or throw your hands up and grab takeout. But with a little planning, you can make a week’s worth of healthy, filling meals from one simple base recipe — saving both money and time.

This meal plan uses a quinoa & lentil power mix as the starting point for seven different meals. It’s full of fiber, plant-based protein, and nutrients to keep you feeling satisfied. You can enjoy them as-is for a meatless week, or add chicken, turkey, fish, or beef to any meal based on your budget and preferences.

The best part? You cook once, chop veggies once, and then your meals are ready to go — perfect for busy schedules.

Step 1: The Base Recipe — Quinoa & Lentil Power Mix

Makes ~16 cups (enough for 7 days for two people)

**** If you are feeding more then two people or you want to fill your freezer you can double or triple the recipes, be sure to make the adjustments in your shopping list as well. 

Ingredients:

• 2 cups dry quinoa (any color), rinsed well

• 2 cups dry green or brown lentils, rinsed

• 8 cups low-sodium vegetable broth (or water)

• 2 tsp olive oil

• 2 tsp turmeric (anti-inflammatory)

• 1 tsp garlic powder

• 1 tsp smoked paprika

• Salt & pepper to taste

Directions:

1. In a large pot, heat olive oil over medium heat. Add quinoa and toast for 2 minutes, stirring.

2. Add lentils, broth, turmeric, garlic powder, paprika, salt, and pepper.

3. Bring to a boil, then reduce to low, cover, and simmer 20–25 minutes until liquid is absorbed and both quinoa and lentils are tender.

4. Cool slightly, fluff with a fork. Store in the fridge up to 7 days.

Step 2: The 7-Day Meal Plan for Two

Day 1 – Mediterranean Quinoa-Lentil Salad

• 3 cups base mix

• 1 cup cherry tomatoes, halved

• ½ cup cucumber, diced

• ½ cup red onion, diced

• 4 tbsp feta cheese (optional)

• 4 tbsp olive oil + lemon juice drizzle

Day 2 – Quinoa-Lentil Veggie Bowls

• 3 cups base mix

• 2 cups steamed broccoli & carrots

• 1 whole avocado, sliced

• Drizzle with tahini + lemon sauce

Day 3 – Lentil Quinoa Soup

• 2 cups base mix

• 2 cups veggie broth

• 1 cup diced zucchini

• 1 cup chopped kale

• Simmer 10 min, season with herbs

Day 4 – Southwest Wraps

• 2 cups base mix

• 1 cup black beans

• ½ cup salsa

• 2 cups shredded lettuce

• 2 whole grain tortillas (large)

Day 5 – Breakfast Power Bowls

• 2 cups warm base mix

• 2 fried or poached eggs (or tofu scramble)

• 2 cups sautéed spinach

• 4 tbsp pumpkin seeds

Day 6 – Quinoa-Lentil Stuffed Peppers

• 3 cups base mix

• 1 cup diced tomatoes & Italian herbs

• 4 large bell pepper halves (2 peppers, halved)

• Bake at 375°F for 20–25 min

Day 7 – Asian-Inspired Stir Fry

• 2 cups base mix

• 2 cups sautéed bell peppers, snap peas, and carrots in sesame oil

• 4 tbsp soy sauce or coconut aminos

• 2 tsp sesame seeds

Step 3: Shopping List for Two

Pantry:

• 2 cups dry quinoa

• 2 cups dry lentils (green or brown)

• Vegetable broth (8 cups) or water

• Olive oil

• Turmeric, garlic powder, smoked paprika, salt, pepper

• Black beans (1 can or 1½ cups cooked)

• Salsa (½ cup)

• Tahini or nut butter

• Whole grain tortillas (2 large)

• Soy sauce or coconut aminos

Fresh Produce:

• 1 cup cherry tomatoes

• ½ cup cucumber

• ½ cup red onion

• 2 cups broccoli

• 2 cups carrots

• 1 avocado

• 1 cup zucchini

• 1 cup kale or spinach

• 2 large bell peppers (for stuffed peppers) + 1 bell pepper for stir fry

• Lemon

• 1 cup snap peas

Optional Add-ons:

• Feta cheese

• Eggs or tofu

• Pumpkin seeds

• Fresh herbs

Step 4: Prep Schedule for the Week

On Prep Day (about 1½ hours total):

1. Cook the base recipe — quinoa & lentil mix.

2. Chop veggies for the week — store them in labeled containers.

3. Make any dressings or sauces — lemon-tahini, salsa, olive oil & lemon dressing.

4. Store base mix in the fridge.

During the Week:

• Each day, pull from the base and add your veggies, sauces, or protein.

• Heat or serve cold depending on the meal.

• 10–15 minutes max from fridge to table.

Why This Works

• Budget-friendly: Bulk cooking grains and legumes is far cheaper than pre-made meals.

• Healthy: Packed with plant-based protein, fiber, and nutrients.

• Customizable: Add meat or extra veggies based on your budget and taste.

• Time-saving: One cooking session = a week of meals.

You don’t need a big budget to eat well. Sometimes all it takes is a smart base recipe, a few fresh ingredients, and a little planning to make your week easier — and your wallet happier. These are also great meals to help if you are working on your own weight loss journey.