What many people don’t realize is that eating healthy does
not mean you have to spend a lot of money or even lots of time in the kitchen.
Meal planning on the right note would help one to eat healthy, tasty meals
without incurring a lot of expense. For first-time meal preppers or anyone who
wants a healthy meal plan within the limits of a tight budget, this 7-day cheap meal plan is here for
you. Quick preparation time and easy-to-cook options on a low budget are things that those
new to cooking can handle.
All in all, planning meals is not quite beneficial in that
way only, you get to save some dollars. Some of the benefits of meal prep
include; less time spent preparing meals during the weekdays, an overall
lowering of the amount of food wasted, and improved eating habits due to
planning and preparation. Another source from the Food Marketing Institute
reveals that if families plan their meals for a month, they spend 20% of their
budget on food compared to those who do not plan.
This is a simple budget meal plan meant for a beginner who
wants healthy meals but at an affordable price. It features simple breakfasts, lunches, and dinners, so you can prepare healthy meals for the working week in a blink of an eye. Now, let us get into the plan with specific guidelines on how to plan the meals to enhance its success.
The 7-Day Cheap Meal Plan
Day 1
Breakfast: Overnight Oats
Layer quick-cook oats, milk, a sprinkle of cinnamon and a banana
in a jar. Serve cold, you can even prepare it ahead of the morning and store it
in a refrigerator to be served as a takeaway meal.
Lunch: Lentil and Vegetable Soup
It is recommended that if using lentils, switch it up with a
handful of mixed vegetables and vegetable stock for protein.
Dinner: Oven Cooked Chicken Thighs with Rice and Broccoli
Chicken thighs are more affordable than other cuts of
chicken and come out tasty when cooked. Cook them with basic spices and serve
alongside rice and broccoli.
Day 2
Breakfast: Scrambled Eggs on Toast
A fast dish that would be an excellent source of protein
which includes whole grain bread and eggs.
Lunch: Tuna Salad Wraps
Open a can of tuna, squash it with some mayo, let it meet
lettuce and become a part of a tortilla.
Dinner: Spaghetti with Marinara Sauce
Purchase marinara sauce from a grocery store and use whole
grain pasta as one of the many ways to consume this kind of product at a lower
cost.
Day 3
Breakfast: Smoothie Bowl
Peel and freeze fruits, then mix with yogurt and add a cup
of milk. Top with grainy comfort for some chewiness like granola and chia
seeds.
Lunch: Chickpea and Cucumber Salad
Our next dish includes mixing canned chickpeas, cucumber,
olive oil, and lemon juice as a nice lunch.
Dinner: Stir Fried Vegetables
This is the type of meal
which would best be described when you heat a collection of vegetables with
noodles.
Try cooking Tropical produce and cooking it with inexpensive
rice noodles and soy sauce for a tasty, fast meal.
Day 4
Breakfast: Peanut Butter and Banana Toast
A simple and quick meal could involve taking peanut butter
spreading on whole grain bread and topping with sliced bananas for energy.
Lunch: Leftover Lentil Soup
Eat the leftovers and reheat the soup from the first day so
that you will save time and reduce food waste.
Dinner: Spiced and Tasty Sheet Pan Roasted Vegetables with Sausages
Roast mixed vegetables with your preferred cheap sausage and
it can be a balanced meal.
Day 5
Breakfast: Yogurt with Honey and Nuts
A tablespoon of plain yogurt, one
tablespoon of honey and one tablespoon of nuts are enough for a quick, cheap and
yet very healthy breakfast.
Lunch: Cooked Cheese Sandwich with Tomato Soup
A familiar dish which brings a lot of warmth and
satisfaction to your table and wallet. They should buy soup from the
supermarket for ease.
Dinner: Stuffed Bell Peppers
Cut bell peppers in half lengthwise and remove seeds; spoon
cooked rice, beans and shredded cheese into the peppers; bake until tender.
Day 6
Breakfast: Hard-Boiled Eggs and Fruit
Also in the morning allow you to grab it and run making it
an easy breakfast.
Lunch: Veggie-packed hummus Wraps
Place the hummus onto a tortilla, then put chopped
vegetables on top of the hummus and roll it up.
Dinner: In the present’s shepherd’s pie baked salmon with mashed potatoes and green beans
They should buy frozen salmon fillets to save some bucks and
accompany them with traditional types of side dishes.
Day 7
Breakfast: Pancakes with Maple Syrup
Just use any plain pancake mix you find and then accompany
it with some syrup or jam.
Lunch: Leftover Stir-Fry
Enjoy the leftover stir-fired noodles from day 3 as lunch
without much effort.
Dinner: Black Bean Tacos
Canned black beans and tortillas and the simplest
ingredients such as lettuce and salsa will go a long way and help cut costs
down.
Tips for Sticking to a Cheap Meal Plan
1. Shop Smart: In addition, use coupons, buy products that
have an attractive price reduction, and purchase natural products locally from
the farmers market.
2. Buy in Bulk: Long-life products such as rice, lentils,
pasta, frozen vegetables and spices would be cheaper if bulk purchased than
when bought in small quantities.
3. Use Seasonal Ingredients: Most of the time they are cheaper
and contain more nutrients as compared to fruits and vegetables that are
available all year.
4. Plan Ahead: Create a weekly meal plan and then list all
the products you require so that you are less likely to buy unnecessary
products when at the shops.
5. Repurpose Leftovers: If at all possible, plan meals that
can use leftovers from a previous day. For instance, vegetables roasted can be
included in the sandwich, or as a side dish in soups.
Conclusion
Making a meal plan for a week does not call for a chef or a
deep pocket for grocery purchases. As will be evidenced here, it is not
impossible to eat healthy when on a tight budget even if you are a novice. As a
result of presenting easy cooking methods and simple ingredients you can
provide yourself with healthy meals, and, at the same time, tasty and
interesting meals.
Meal planning helps people enjoy their meals free of
unhealthy snacking while reducing their consumption of food that would have
otherwise gone to waste and also saves time. Whether you are a student, a
working person, or you are just trying to save money this completely basic meal
plan is your starting shot to easy and affordable cooking.
At Energy Meal Plans we are strong in our conviction that
eating a healthy diet should not necessarily be incredibly expensive. This
guide is designed to get you started on the path to more economical and healthy
meals. Ready to take the next step? Have a look at our meal plans for more
ideas about how to create your custom meal plan.
