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Weekly Meal Plans on a Budget

Weekly Meal Plans on a Budget
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Weekly Meal Plans on a Budget

In keeping up with your budget, you will find that cutting back on food expenses is a great way to reduce costs. A highly recommended way to cut back on food costs is to trade eating out with preparing your own meals at home. There are lots of budget-friendly meals you can prepare at home. In this article, we will be showing you ways you can plan your meals weekly when you are on a budget, a few tips on how to do this, and sample weekly meal plans that are pocket-friendly.

How to create a weekly meal plan

When creating a weekly meal plan, there are some things you must consider, especially when you are on a budget. The goal is to eat well with as little as possible and ensure that nothing goes to waste. Here are ways you can do this:

  1. Start with planning for one week at a time. If you are trying out meal planning for the first time, do not bombard yourself with a lot of work.
  2. Consider your favorite dishes and those of your family.
  3. If you include a meal in week one and your family likes it, consider repeating it in week two or three.
  4. Take everyone’s engagements into consideration. Find out if any family members will be absent at any point in the week and plan around it.
  5. If it is possible to use what you have at home, do so. This way, you do not have to buy more than what you need.
  6. Plan your meals ahead of shopping, so you know exactly what to buy. This way, you can avoid impulse buying.
  7. Since you are on a budget, you may want to check for weekly sales or discounts at the grocery store. There are usually ads you could check for this information.
  8. When planning future meals, factor in your leftovers, and make use of them. For example, you can use yesterday’s dinner leftovers to prepare today’s lunch.
  9. Consider making your meals in bulk and freezing them for later. This will save you a lot of time. You can also do this if it is one of your favorite meals.
  10. If you have a pantry, ensure to stock it properly. This will save money in the long run. It will also save you time, as you will not have to juggle back and forth to the store.

Sample weekly meal plans

Have a look at the sample meal plans below and see if any of the meals appeal to you.


MondayWafflesQuinoa SaladCreamy Chicken, Brussels Sprouts & Mushrooms Pasta
TuesdayCereal with warm milkBBQ Chicken Pot PieVegetarian Spaghetti Squash Lasagna
WednesdayPancakesCaesar sandwichChicken Fried Rice
ThursdayBagels with peanut butterPasta saladBeef stew
FridayFrench toastVegan lentil stewRoasted Buffalo Chickpea Wraps
SaturdayEgg omeletsChicken parmesanTomato Bun Tuna Melt
SundayFried eggs with toastChicken burritoBean & Veggie Taco Bowl


MondayBoiled eggs with whole wheat pita toast.Pepperoni pizza sliderThai curry with frozen vegetables
TuesdayOatmealVegan taco casseroleTurkey chili
WednesdayA banana or pineapple smoothieQuinoa Salad WrapsLentil soup and bread
ThursdayCold cereal and milkLeftover curry in whole wheat wrapChickpea curry
FridayApple saladMashed and seasoned leftover chickpeasWhole wheat pasta and sauce
SaturdayBanana pancakesLeftover chili in taco shells with vegetablesPotato and egg frittata
SundayScrambled eggs and toastA baked potato with tuna, tomato, and fresh spinach.Chicken casserole made with any available vegetables or canned beans



[1] Healthful meals on a budget: Meal plans and food options

[2] 7-Day Budget Meal Plan & Shopping List