$50 Per Week Meal Plan

Here is my go-to weekly meal plan that is very filling, very nutritious, and very easy to stick to. And it happens to cost less than $50 per week. That means most people only need to work 1-4 hours per week to cover their entire meal expenses for the week.

The key to this meal plan is limiting the number of ingredients while still giving plenty of variety both in terms of flavors and food groups. And the vegetarian meals are also key to reducing the cost. Trust me, you won't miss the meat and you may actually feel better and improve your health.

This meal plan also excludes drinks from the cost. Water is of course an option to keep the cost minimal as are homemade drinks. Bottled or canned drinks and any coffee, tea, or alcohol will of course increase the weekly cost.

I'll link to the recipes as I publish them. This is my own personal preference and meal rotation. You'll see something repeats every third day so Monday is the same as Thursday, Tuesday as Friday, and Wednesday as Saturday. Sunday is a day I tend to fast a bit and go with just a brunch and dinner. Feel free to think about your own go-to easy and inexpensive meals and how you might work them in.

Monday ($8.25)

Breakfast - Blueberry and Banana Smoothie ($0.85)

Morning Snack - Trail Mix ($0.50)

Lunch - Avocado Toast with Hummus and Sauerkraut ($3.25)

Afternoon Snack - Whole Fruit (Orange, Apple, Grapes, etc.) ($1.00)

Dinner - Pasta and Veggies ($2.65)

Tuesday ($6.40)

Breakfast - Peanut Butter Cup Smoothie ($0.65)

Morning Snack - Trail Mix ($0.50)

Lunch - Egg Salad Sandwich ($2.95)

Afternoon Snack - Whole Fruit (Orange, Apple, Grapes, etc.) ($1.00)

Dinner - Rice, Beans, and Veggies ($2.30)

Wednesday ($5.90)

Breakfast - Soaked Oats ($0.60)

Morning Snack - likely won't need because of how filling the oats are

Lunch - Quick Fridge and Pantry Salad ($1.80)

Afternoon Snack - Chips or Popcorn ($0.50)

Dinner - Cast Iron Pizza, Casserole, or Stew ($3.00)

Thursday ($8.25)

Breakfast - Blueberry and Banana Smoothie ($0.85)

Morning Snack - Trail Mix ($0.50)

Lunch - Avocado Toast with Hummus and Sauerkraut ($3.25)

Afternoon Snack - Whole Fruit (Orange, Apple, Grapes, etc.) ($1.00)

Dinner - Pasta and Veggies ($2.65)

Friday ($6.40)

Breakfast - Peanut Butter Cup Smoothie ($0.65)

Morning Snack - Trail Mix ($0.50)

Lunch - Egg Salad Sandwich ($2.95)

Afternoon Snack - Whole Fruit (Orange, Apple, Grapes, etc.) ($1.00)

Dinner - Rice, Beans, and Veggies ($2.30)

Saturday ($5.90)

Breakfast - Soaked Oats ($0.60)

Morning Snack - likely won't need because of how filling the oats are

Lunch - Quick Fridge and Pantry Salad ($1.80)

Afternoon Snack - Chips or Popcorn ($0.50)

Dinner - Cast Iron Pizza, Casserole, or Stew ($3.00)

Sunday ($5.50)

Brunch - Omelette or Eggs, Greens, and Toast ($1.50)

Snacks - Chips and Salsa or Veggies and Hummus ($1.00)

Dinner - Casserole or Stew ($3.00)

Prep - Bake Loaf of Bread and Make Hard-boiled Eggs

Total Weekly Cost = $46.60