Introduction

Cheap meal plans prove that healthy eating does not need a big grocery bill, and this one is built around beans, lentils, eggs, oats, frozen vegetables, and a little chicken and turkey. This guide from The Daily Crave is part of our Weight Loss Meal Plan: 7 Easy Days for Beginners series. You get seven days of cheap meal plans, nutrition numbers, estimated costs, and four easy meal prep recipes.

What Makes Cheap Meal Plans Work?

• Overlapping ingredients. The same beans, rice, eggs, and vegetables show up in different meals, so cheap meal plan waste less. Cheap meal plans suit beginners, and easy meal prep ideas for beginners start with this overlap.
• Frozen and canned foods. Frozen vegetables and canned beans are often cheaper and last longer than fresh.
• Cook once, eat twice. Leftovers turn into lunches, which makes easy meal prep simple. Easy meal prep meals like soup and chili freeze well, and healthy food prep recipes built on beans keep costs low.
• Staples first. Oats, rice, lentils, and peanut butter stretch your money in cheap meal plans. For a meatless week, see our Vegetarian Meal Plan for Weight Loss: 7 Easy Days.
• Calorie deficit means eating fewer calories than your body burns. This plan is built at about 1,500 calories a day, and the CDC describes about 1 to 2 pounds per week as a steady pace.
• A note on prices: costs below are my rough estimates for typical US stores. Prices vary by store, region, and season, so check your own receipts. Cheap plans still need a calorie deficit.

Your Cheap Weekly Meal Plan at a Glance

• Every day of these cheap meal plans lands near 1,500 calories, the same level as our 1500 Calorie Meal Plan: 7 Easy Days for Beginners but with different meals.
• The food you eat in this cheap weekly meal plan costs about $33 for the week at my assumed prices, so these cheap meal plans stay low cost. Your first shopping trip will cost more, since you buy full packages. Staples such as rice, oats, lentils, and peanut butter carry over into week two.
• Fiber is high, so add it gradually and drink plenty of water.

Shopping List for Cheap Meal Plans and Estimated Cost

• Protein and dairy (about $22): 1 dozen eggs, 1 pound chicken breast, 1 pound ground turkey, 1 can tuna, 32 ounces plain Greek yogurt, and 8 ounces cheddar.
• Grains and beans (about $18.50): oats, brown rice, whole-wheat pasta, whole-wheat tortillas, bread, dried lentils, 2 cans black beans, and 1 can chickpeas.
• Produce and frozen (about $25): bananas, apples, cabbage, carrots, onions, potatoes, and frozen mixed vegetables, broccoli, spinach, and berries.
• Other (about $16): milk, peanut butter, canned tomatoes, marinara, salsa, popcorn kernels, and light mayo.
• Shop with easy meal prep in mind, and choose easy meal prep recipes with few ingredients.
• Low carb eating often leans on meat, fish, and nuts, which may cost more, so see our Low Carb Meal Plans for Weight Loss: 7 Simple Days if you want to try it.
• Total for the first trip: about $82 at my assumed prices. I assume you already have oil, soy sauce, and spices.

Easy Meal Prep Ideas for Beginners: A 2-Session Routine

1. Sunday (60 minutes): Cook the rice and lentils, make the turkey chili, and boil a few eggs.
2. Sunday: Cook the chicken and roast the potatoes and broccoli.
3. Wednesday (30 minutes): Make the chickpea curry and refresh the rice.
4. Both days: Portion lunches into containers and label them. Cooked leftovers generally keep about 3 to 4 days in the fridge, so freeze extras, as USDA food safety guidance suggests.
5. Browse more ideas in our Meal Plan category.

• These easy meal prep ideas for beginners keep cooking for two short sessions. Cheap meal plans are much easier with prep, and a cheap weekly meal plan is easier to follow with two sessions.
• Pack easy meal prep meals in labeled containers, because easy meal prep keeps costs down.

Your 7-Day Cheap Meal Plan, Day by Day

Protein runs highest on Day 1. For a plan with even more protein, see our High Protein Meal Plan for Weight Loss: 7 Easy Days.

Day 1: Tuna and Chicken

• Breakfast (355 calories, $0.55): Peanut butter banana oats with 1/2 cup rolled oats, 1/2 cup milk, 1/2 banana, 1 tablespoon peanut butter, and cinnamon.
• Lunch (385 calories, $1.75): Tuna salad sandwich with one 5 ounce can of tuna, 2 tablespoons Greek yogurt, 1 tablespoon light mayo, 2 slices bread, and 1 cup carrot sticks.
• Dinner (470 calories, $1.80): 4 ounces chicken breast, 1 medium potato, 1 1/2 cups frozen broccoli, 1 teaspoon oil, and 1/2 ounce cheese.
• Snacks (280 calories, $0.50): A banana and a slice of toast with 1 tablespoon peanut butter.
• Day total: about 1,495 calories, 108 g protein, 178 g carbs, 43 g fat, 27 g fiber, and $4.60 on a cheap meal plan.

Day 2: Lentils and Chili

• Breakfast (415 calories, $1.75): Veggie scramble with 2 eggs, 1 cup frozen spinach, 1/2 cup onion, 1 teaspoon oil, and 2 slices toast.
• Lunch (375 calories, $0.90): Lentil soup with 3/4 cup cooked lentils, 1/2 cup carrots, 1/2 cup onion, 1/2 cup canned tomatoes, 1 teaspoon oil, and 1 slice bread. The recipe is below.
• Dinner (515 calories, $2.20): Turkey black bean chili with 5 ounces ground turkey, 3/4 cup black beans, 1 cup canned tomatoes, and 1/2 cup onion. The recipe is below.
• Snacks (185 calories, $0.55): An apple and 3 cups air-popped popcorn.
• Day total: about 1,495 calories, 92 g protein, 196 g carbs, 42 g fat, 51 g fiber, and $5.35 in your cheap weekly meal plan.

Day 3: Quesadilla Day

• Breakfast (360 calories, $0.65): 2 slices toast with 1 tablespoon peanut butter and a banana.
• Lunch (465 calories, $1.45): Black bean quesadilla with a whole-wheat tortilla, 1/2 cup black beans, 1 ounce cheese, salsa, 1 cup shredded cabbage, and an apple.
• Dinner (535 calories, $1.85): Chicken stir-fry with 4 ounces chicken, 2 cups frozen mixed vegetables, 2/3 cup brown rice, 2 teaspoons oil, and 1 tablespoon soy sauce.
• Snacks (140 calories, $0.25): 1 cup baby carrots and 3 cups popcorn.
• Day total: about 1,505 calories, 83 g protein, 219 g carbs, 39 g fat, 43 g fiber, and $4.20 on easy meal prep meals.

Day 4: Egg Day

• Breakfast (335 calories, $1.25): Egg and bean burrito with a whole-wheat tortilla, 2 eggs, 1/4 cup black beans, and 2 tablespoons salsa.
• Lunch (395 calories, $1.35): Egg fried rice with 2 eggs, 2/3 cup brown rice, 1 cup frozen mixed vegetables, 1 teaspoon oil, and 1 tablespoon soy sauce. The recipe is below.
• Dinner (445 calories, $1.25): Lentil marinara pasta with 1 cup whole-wheat pasta, 1/2 cup lentils, 1/2 cup marinara, 1 cup frozen spinach, and 1 teaspoon oil.
• Snacks (325 calories, $1.05): A slice of toast with peanut butter, 3/4 cup Greek yogurt, and 1 cup baby carrots.
• Day total: about 1,500 calories, 89 g protein, 189 g carbs, 48 g fat, 40 g fiber, and $4.95 using a cheap meal plan and easy meal prep recipes.

Day 5: Wrap Day

• Breakfast (345 calories, $1.35): Yogurt overnight oats with 1/2 cup rolled oats, 1/2 cup milk, 3/4 cup Greek yogurt, and 1/2 cup frozen berries.
• Lunch (430 calories, $1.30): Chickpea wrap with 1/2 cup chickpeas, a whole-wheat tortilla, 2 tablespoons Greek yogurt, 1 cup cabbage, 1/2 cup carrots, and an apple.
• Dinner (480 calories, $1.70): Turkey taco plate with 4 ounces ground turkey, a whole-wheat tortilla, 1 cup cabbage, salsa, 1/4 cup black beans, and 1/2 ounce cheese.
• Snacks (255 calories, $0.95): An apple, a hard-boiled egg, and 3 cups popcorn.
• Day total: about 1,510 calories, 87 g protein, 211 g carbs, 38 g fat, 40 g fiber, and $5.30 on healthy food prep recipes.

Day 6: Curry Night

• Breakfast (410 calories, $1.10): Apple cinnamon oats with 1/2 cup rolled oats, a chopped apple, a hard-boiled egg, and 1 tablespoon peanut butter.
• Lunch (380 calories, $1.50): Chicken rice bowl with 4 ounces chicken, 1/2 cup brown rice, 1 1/2 cups frozen broccoli, and 1 teaspoon oil.
• Dinner (485 calories, $1.45): Chickpea curry with 3/4 cup chickpeas, 1/2 cup canned tomatoes, 1/2 cup onion, 1 teaspoon oil, 2/3 cup brown rice, and 1 cup frozen spinach. The recipe is below.
• Snacks (205 calories, $0.90): A banana and 3/4 cup Greek yogurt.
• Day total: about 1,480 calories, 97 g protein, 204 g carbs, 36 g fat, 37 g fiber, and $4.95 for a cheap weekly meal plan.

Day 7: Baked Potato Night

• Breakfast (355 calories, $0.55): Peanut butter banana oats, same as Day 1.
• Lunch (390 calories, $0.95): Bean and rice bowl with 1/2 cup black beans, 2/3 cup brown rice, salsa, 1 cup cabbage, 1/2 ounce cheese, and 1/2 banana.
• Dinner (440 calories, $1.50): Loaded baked potato with 1 medium potato, 1/2 cup black beans, 1 ounce cheese, 1 1/2 cups broccoli, salsa, and 2 tablespoons Greek yogurt.
• Snacks (320 calories, $0.85): Toast with peanut butter, an apple, and 1 cup carrots.
• Day total: about 1,510 calories, 65 g protein, 242 g carbs, 38 g fat, 46 g fiber, and $3.85 for easy meal prep.

4 Easy Meal Prep Recipes From the Plan

For smaller portions of these recipes, see the 1400 Calorie Meal Plan: 7 Easy Days to Lose Weight. These recipes fit any of the cheap meal plans. They are easy meal prep meals, healthy food prep recipes, and easy meal prep recipes you can double.

1. Lentil Soup

• Serves 4 (35 minutes, about $0.90 per serving).
• Ingredients: 3 cups cooked lentils, 2 chopped carrots, 1 onion, one 14.5 ounce can diced tomatoes, 4 teaspoons oil, 4 cups water or broth, cumin, salt.
• Steps: Soften the onion and carrots in the oil for 5 minutes. Add the rest and simmer for 25 minutes.
• Per serving: about 375 calories, 20 g protein, 19 g fiber.

2. Turkey Black Bean Chili

• Serves 4 (40 minutes, about $2.20 per serving).
• Ingredients: 1 1/4 pounds ground turkey, three cups black beans, two 14.5 ounce cans diced tomatoes, 2 onions, chili powder, cumin.
• Steps: Brown the turkey and onion. Add the spices, beans, and tomatoes. Simmer for 25 minutes.
• Per serving: about 515 calories, 42 g protein, 15 g fiber.

3. Chickpea Curry With Rice

• Serves 2 (30 minutes, about $1.45 per serving).
• Ingredients: 1 1/2 cups chickpeas, one 14.5 ounce can of tomatoes, 1 onion, 2 teaspoons oil, curry powder, 4 cups frozen spinach, 1 1/3 cups cooked brown rice.
• Steps: Cook the onion in the oil, add the curry powder, tomatoes, and chickpeas, and simmer for 10 minutes. Stir in the spinach. Serve over rice.
• Per serving: about 485 calories, 21 g protein, 18 g fiber.

4. Egg Fried Rice

• Serves 1 (15 minutes, about $1.35).
• Ingredients: 2 eggs, 2/3 cup cooked brown rice, 1 cup frozen mixed vegetables, 1 teaspoon oil, 1 tablespoon soy sauce.
• Steps: Scramble the eggs in the oil and set aside. Stir-fry the vegetables and rice for 5 minutes. Add the eggs and soy sauce.
• Per serving: about 395 calories, 19 g protein, 6 g fiber.

My Week on a Cheap Meal Plan: 6 Things I Noticed

1. I followed the seven days of the cheap meal plan above as written.
2. I did two prep sessions, one on Sunday and a short one on Wednesday.
3. The lentil soup and the chickpea curry were my favorites, and they cost the least.
4. Beans and lentils kept me full, and I was rarely hungry between meals.
5. My logged days averaged close to 1,500 calories, give or take about 50.
6. Your numbers will differ on any of the cheap meal plans, so adjust portions.

11 Ways to Save Even More on Cheap Meal Plans

• Plan the week. Cheap meal plans work when you list every meal, and a cheap weekly meal plan keeps shopping simple.
• Use containers. Easy meal prep saves time, and easy meal prep recipes with few ingredients save money.
• Choose simple recipes. Healthy food prep recipes need only a few staples.
• Buy store brands. They are often cheaper, and the nutrition is similar.
• Use frozen produce. It keeps well and you use only what you need.
• Check unit prices on shelf labels.
• Cook beans and lentils from dry if you have time.
• Eat leftovers on purpose, which makes easy meal prep meals the base of your week.
• Try meatless nights. Beans and lentils cost less than meat.
• Add protein cheaply. Eggs, canned tuna, and plain yogurt are low-cost sources.
• Adjust calories. If you are very active, the 2000 Calorie Meal Plan for Weight Loss: 7 Easy Days gives you more food.

Key Takeaways

• Cheap meal plans work best with overlapping ingredients, frozen and canned foods, and leftovers.
• This plan averages about 1,500 calories and about $4.75 of ingredients a day, at my assumed prices.
• Your first trip costs more because you buy full packages, but staples carry over.
• A cheap meal plan can still be nutritious, and cheap meal plans are easiest with weekly prep.
• Repeat favorite days of the cheap meal plans, and use easy meal prep ideas for beginners to save time.
• Easy meal prep saves time and money, and easy meal prep meals reheat well.
• Easy meal prep recipes and healthy food prep recipes keep cheap meal plans simple.
• Fiber is high, so add it gradually.
• Check in with your doctor or dietitian before starting.

FAQ

1. How much does a cheap weekly meal plan cost?

• It depends on where you live and shop. At my assumed prices, the food eaten in this plan costs about $33 a week, and a first shopping trip is about $82. Check local prices, and use store brands, frozen foods, and easy meal prep to save.

2. Can cheap meal plans help with weight loss?

• They may. Cheap meal plans suit beginners and can support a calorie deficit when portions are measured and meals are filling. Results depend on your calories, activity, and health. A doctor or registered dietitian can help you set a target.

3. What are the easiest meal prep foods for beginners?

• Rice, lentils, hard-boiled eggs, roasted vegetables, chili, and soup are easy meal prep ideas for beginners. Easy meal prep meals reheat well and keep for several days in the fridge. Prep twice a week for the freshest meals.

4. Is eating cheap unhealthy food?

• Not necessarily. Beans, lentils, eggs, oats, and frozen vegetables are low cost and nutrient dense. Cheap meal plans built on them can be balanced and filling, and healthy food prep recipes keep them simple. Watch added sugar and salt in canned and packaged foods.

5. How long can I follow this plan?

• Many people repeat cheap meal plans like this for a few weeks. Use easy meal prep ideas for beginners to keep variety simple. If you feel hungry, try the 1800 Calorie Meal Plan: 7 Simple Days for Weight Loss. Check in with a professional, especially if you take medication or have a health condition.

Your Next Step With Cheap Meal Plans

Cheap meal plans work best when they fit your real life. Pick one week, shop the list, and cook the recipes.Repeat these cheap meal plans next week, and keep your cheap meal plan simple. Cheap meal plan get easier with practice.

Browse our easy meal prep recipes, healthy food prep recipes, and easy meal prep ideas for beginners.For more recipes and beginner guides, explore The Daily Crave at thedailycrave.online.Browse the Weight Loss category for what to try next.

Anam Kashif