Free Meal Plan For Two On A Budget (Healthy And Cheap)

It seems to me that our grocery prices seem to be constantly on the rise, and finding the best ways to stretch our food budget can feel like an ongoing battle. However, I do know that there is a great way to maintain a healthy meal plan without sacrificing nutrition or breaking the tight budget. Grocery shopping can end at a reasonable price and with a delicious meal that the whole family will enjoy.

Healthy Meals On A Budget

Contrary to popular belief, eating nutritious meals doesn’t have to cost a fortune. With the right approach, a well-thought-out budget meal plan can not only save you money but also become a gateway to a healthier lifestyle. By strategically selecting ingredients and planning your meals in advance, you can make the most out of every dollar spent at the grocery store. And can I just add that making the most of every dollar brings me such joy. I’m a nerd for saving money on groceries.

I have put together a one week meal plan, each meal with a simple recipe, that will leave you with a little extra money in your wallet. Be sure to download that free meal plan at the end of this post. 

Tips For Staying On A Budget At The Grocery Store

• Create a Shopping List: Plan your meals and make a list of the items you need. Stick to it to avoid impulse buys.
• Use a Calculator: Keep a running total of your purchases as you shop to avoid overspending.
• Use Coupons and Discounts: Take advantage of coupons, store discounts, and loyalty programs.
• Buy Generic Brands: Opt for store brands or generic products instead of name brands.
• Shop Sales and Clearance: Look for items on sale or clearance, and stock up on non-perishables when they are discounted.
• Avoid Prepared Foods: Pre-packaged and ready-to-eat meals are often more expensive. Prepare meals from scratch when possible.
• Limit Convenience Foods: Items like pre-cut vegetables and shredded cheese are convenient but usually cost more.
• Avoid Shopping When Hungry: You’re more likely to make impulse purchases when you’re hungry.
• Compare Unit Prices: Check the unit price (price per ounce, pound, etc.) to find the best deals.
• Shop Seasonally: Buy fruits and vegetables that are in season for better prices and freshness.
• Buy Frozen Produce: Frozen fruits and vegetables can be cheaper than fresh and have a longer shelf life.
• Use a Price Book: Keep track of prices at different stores to know where to find the best deals.
• Limit Meat Consumption: Incorporate more plant-based meals to save money on meat.
• Buy Whole Foods: Whole fruits, vegetables, and grains are often cheaper than their processed counterparts.
• Avoid Buying Bottled Water: Use a water filter and reusable bottles instead of buying bottled water.
• Check the Top and Bottom Shelves: The most expensive items are often placed at eye level. Look up and down for better deals.
• Cook at Home: Eat out less and cook more meals at home to save significantly on food costs.

How Much Should You Spend On Groceries?

Knowing how much you should budget for food is the first step when building your own meal plan. According the the USDA the average for two adults buying groceries on a low-cost plan comes out to around $115 per week.

How Much Should I Budget For Food Per Month?

I have put together a weekly menu for you that should cost close to $75 for the week when feeding two adults. Keep in mind that prices may vary depending on your location and the store you shop at.

It’s also a good idea to check for any local sales or discounts to maximize your budget.

This weekly menu is $40 less than the estimated average from the USDA. I did this intentionally to build in some wiggle room to account for the difference in prices based on location and local grocery stores.

You will also notice that I did not plan meals for Saturday or Sunday. I did that to give you space in the week for leftovers. Using your leftovers is one of several effective ways to stretch your dollar and avoid food waste.

Free Cheap Weekly Meal Plan For 2

Get the free printable PDF of your new meal plan at the bottom of this post.

Breakfast:

• Monday: Scrambled eggs with whole wheat toast and sliced avocado.
• Tuesday: Overnight oats with berries and a drizzle of honey.
• Wednesday: Breakfast burritos with scrambled eggs, black beans, and salsa.
• Thursday: Greek yogurt with granola and mixed fruit.
• Friday: Veggie omelette with spinach, bell peppers, and cheese.

Lunch:

• Monday: Quinoa salad with mixed vegetables and a lemon-tahini dressing.
• Tuesday: Tuna salad wraps with lettuce and tomato.
• Wednesday: Chickpea and vegetable curry with brown rice.
• Thursday: Turkey and cheese sandwich with carrot sticks.
• Friday: Caprese salad with mozzarella, tomatoes, and basil.

Dinner:

• Monday: Baked chicken breasts with roasted potatoes and steamed broccoli.
• Tuesday: Lentil soup with a side of garlic bread.
• Wednesday: Spaghetti with marinara sauce and a side salad.
• Thursday: Beef stir-fry with mixed vegetables and brown rice.
• Friday: Black bean and vegetable enchiladas with a side of Mexican rice.

Snacks:

• Carrot sticks with hummus.
• Apple slices with peanut butter.
• Greek yogurt with a sprinkle of granola.
• Popcorn.

Grocery List

Proteins:

• Chicken breasts
• Eggs
• Tuna (canned)
• Ground turkey
• Black beans (canned)
• Lentils

Grains:

• Whole wheat bread
• Whole wheat tortillas
• Quinoa
• Brown rice
• Spaghetti
• Garlic bread

Fruits and Vegetables:

• Avocado
• Berries (e.g., strawberries, blueberries, raspberries)
• Mixed vegetables (fresh or frozen)
• Spinach
• Bell peppers
• Broccoli
• Lettuce
• Tomato
• Carrots
• Mozzarella cheese
• Tomatoes (for caprese salad)
• Basil (for caprese salad)
• Mixed fruit (e.g., apples, oranges, grapes)

Pantry Staples:

• Olive oil
• Lemon
• Tahini
• Salsa
• Marinara sauce (canned or jarred)
• Curry powder
• Garlic powder
• Cumin
• Paprika
• Oregano
• Black bean enchilada sauce (canned or jarred)
• Mexican rice mix
• Honey
• Granola
• Popcorn kernels
• Hummus
• Peanut butter

Remember to check your pantry for any items you may already have to avoid unnecessary purchases. Additionally, be open to substituting ingredients based on sales or discounts available at your local grocery store.

Different Recipes For The Month At No Extra Cost

If you are wanting more healthy meals to add to your shopping list one of the easiest ways is to take this same menu and slightly alter the easy recipes in order to add some variety.

You can use these same easy meals that gave you a week’s worth of healthy eating on a budget and vary them slightly so that your menu plan will last for an entire month.

For example, try different vegetables in the stir-fry or experiment with different flavors in the salads and dressings. This will keep the meals interesting while staying within your budget.

50 More Budget-Friendly Recipes To Save On Your Grocery Bill

1. Slow cooker chili with ground beef, beans, and chili powder.
2. Simple homemade sloppy joes with ground beef and tomato sauce.
3. Pasta dish with marinara sauce, ground beef, and black pepper.
4. Easy homemade pizzas using pre-made pizza dough and favorite toppings.
5. Budget-friendly lunch: Cheese sandwiches with generic brands.
6. Quick and tasty scrambled eggs with shredded cheddar cheese.
7. Slow cooker pot roast with potatoes, carrots, and onions.
8. Budget-friendly taco night with ground beef, refried beans, and cheddar cheese.
9. Sheet pan roasted chicken with green beans and potatoes.
10. Weeknight stir-fry with budget-friendly vegetables and a soy sauce-based sauce.
11. Delicious and affordable vegetable curry with rice.
12. Baked chicken thighs with a side of whole grains and steamed vegetables.
13. Budget-friendly shepherd’s pie with ground beef, mashed potatoes, and mixed vegetables.
14. One-pan sausage and vegetable medley, seasoned with black pepper and garlic.
15. Simple dish: Grilled cheese sandwiches with a side of tomato soup.
16. Slow cooker beef stew with potatoes, carrots, and onions.
17. Budget-friendly breakfast: Egg and cheese breakfast burritos with salsa.
18. Quick and easy tuna salad wraps with lettuce and lunch meat.
19. Budget-friendly fajitas with sliced chicken, bell peppers, and onions.
20. Sheet pan roasted vegetables with olive oil, black pepper, and a sprinkle of chili powder.
21. Cheesy baked ziti with ground beef, marinara sauce, and mozzarella cheese.
22. Budget-friendly chicken and rice casserole with frozen vegetables.
23. Bean and cheese quesadillas with sour cream and salsa.
24. Classic spaghetti with meat sauce and a side salad.
25. Baked salmon with lemon and dill, served with roasted potatoes.
26. Budget-friendly breakfast: Pancakes with fresh fruits and a drizzle of maple syrup.
27. Budget-friendly vegetable stir-fry with tofu and soy sauce.
28. Tuna pasta salad with mixed vegetables and a creamy dressing.
29. Budget-friendly grilled chicken Caesar salad with homemade croutons.
30. Chicken and vegetable curry with coconut milk and spices.
31. Budget-friendly loaded baked potatoes with cheese, sour cream, and green onions.
32. Budget-friendly lentil soup with whole grain bread.
33. Oven-baked pork chops with apples and sweet potatoes.
34. Budget-friendly breakfast: Oatmeal with fresh fruits and a sprinkle of cinnamon.
35. Budget-friendly stuffed bell peppers with ground beef, rice, and cheese.
36. Bean burritos with refried beans, cheddar cheese, and salsa.
37. Budget-friendly chicken and broccoli stir-fry with a soy sauce-based sauce.
38. One-pan roasted sausage and potatoes with mixed vegetables.
39. Budget-friendly tuna casserole with pasta, canned tuna, and peas.
40. Baked meatballs with marinara sauce and a side of whole grain spaghetti.
41. Budget-friendly chicken quesadillas with cheddar cheese, bell peppers, and onions.
42. One-pot chicken and rice with frozen mixed vegetables.
43. Budget-friendly vegetable omelette with cheese and a side of whole grain toast.
44. Baked sweet potatoes topped with black beans, salsa, and sour cream.
45. Budget-friendly beef and vegetable stir-fry with a teriyaki sauce.
46. Budget-friendly homemade pizza bagels with cheese and favorite toppings.
47. Baked chicken drumsticks with a side of roasted vegetables.
48. Budget-friendly egg fried rice with mixed vegetables.
49. Budget-friendly BLT sandwiches with lettuce, tomato, and lunch meat.
50. Budget-friendly vegetable lasagna with whole grain noodles and marinara sauce.

Remember, you can mix and match these ideas to create a week’s menu or customize them according to your preferences and available ingredients.

Use these suggestions as a starting point for your own meal plans, incorporating good buys and generic brands to save money. With a little time and meal planning, you can enjoy delicious and nutritious meals on a budget.

Free Printable Meal Plan On A Budget For 2

Frequently Asked Questions

More Great Freezer Meals

MAKE-AHEAD SALMON COOKED IN THE OVEN

INSTANT POT MINESTRONE SOUP

HOMEMADE FREEZER SPAGHETTI SAUCE RECIPE

BEST MEALS FROM FREEZER TO INSTANT POT (EASY DUMP AND GO)