Meal PlannerOpen planner

Budget Meal Plan

A free 7-day budget meal plan with affordable breakfasts, lunches, dinners, and snacks. Load it into your weekly planner, print a PDF, or shop from the grocery list.

This seven-day plan uses affordable pantry staples and short ingredient lists so you can feed a household without overspending. Every meal is budget-friendly by our catalog rules: fewer than ten ingredients where possible and reasonable cook times.

Avg calories
1,558.4 / day
Meals planned
28
Grocery lines
107
Plan length
7 days

7-day meal calendar

Breakfast, lunch, dinner, and snack for each day — every recipe is budget-friendly with short ingredient lists.

Nutrition breakdown

Totals for the full week and daily averages across all 28 planned meals (4 per day).

Calories

1,558.4 cal/day

10,909.0 cal weekly

Protein

77.9 g/day

545.0 g weekly

Carbs

116.1 g/day

813.0 g weekly

Fat

83.0 g/day

581.1 g weekly

NutrientDaily avgWeekly total
Calories1,558.4 cal10,909.0 cal
Protein77.9 g545.0 g
Carbs116.1 g813.0 g
Fat83.0 g581.1 g

Grocery list

107 items aggregated from all 28 recipes, grouped by store aisle. Load the plan to check items off in the interactive planner.

Produce

  • bananas4 whole
  • dried onion flakes1 tbsp
  • fresh ground pepper1/8 tsp
  • garlic99 clove
  • garlic powder2 1/2 tsp
  • ginger, minced2 tsp
  • green onion4 whole
  • lemon juice1/8 cup
  • mushrooms1 whole
  • onion7 whole
  • onion powder1/2 tsp
  • parsley4 tbsp
  • pepperoni2 whole
  • potatoes4 whole
  • tiny new potatoes1 1/4 lb
  • tomato sauce1 cup
  • tomato soup1 can

Meat & Seafood

  • boneless chicken breast3 1/2 lb
  • chicken liver4 lb
  • chicken wings1 1/4 lb
  • cooked chicken breasts2 whole
  • ground sausage3/4 lb
  • lean ground chicken1 lb
  • shrimp1 1/4 lb
  • turkey pepperoni32 whole

Dairy & Eggs

  • 2% mozzarella cheese4 oz
  • butter5 stick
  • cheese14 oz
  • cream cheese1 oz
  • egg whites3 whole
  • eggs47 whole
  • fat-free cottage cheese1 cup
  • hard-boiled egg4 whole
  • milk0.08 cup
  • mozzarella cheese7 oz
  • sour cream1/2 cup

Bakery

  • bagels3 whole
  • bread172 slice
  • corn tortillas8 can
  • fresh breadcrumb8 tbsp
  • tortilla4 whole

Pantry

  • brown sugar14 1/4 tbsp
  • flour15 1/8 tbsp
  • gluten-free soy sauce1 1/3 tbsp
  • hoisin sauce2 2/3 tbsp
  • lentils1 cup
  • low sodium soy sauce1 tbsp
  • oats1 cup
  • oil2/3 tbsp
  • olive oil1 3/4 cup
  • pasta4 cup
  • pecans4.04 tbsp
  • pizza sauce1 1/2 cup
  • refried beans5 can
  • seafood cocktail sauce6 3/8 tbsp
  • sesame oil1/3 tbsp
  • soy sauce1/3 tbsp
  • sugar0 tsp
  • vegetable oil1 1/2 cup

Spices

  • cinnamon2.17 tsp
  • cracked black pepper1 tsp
  • italian seasoning2 3/8 tsp
  • old bay seasoning2 1/8 tbsp
  • paprika2 2/3 tsp
  • pepper3 3/8
  • salt1 3/4 tbsp
  • salt & pepper0.57 tsp
  • seasoning1 1/3 tbsp

Other

  • apricot preserves5 1/3 tbsp
  • baby beets4 whole
  • baby sweet corn cobs4 can
  • baking powder2 tsp
  • beer1/2 cup
  • black olives1 whole
  • caraway seed1 tsp
  • celery4 stalk
  • chickpeas1 whole
  • chocolate chips1 oz
  • coriander8 tbsp
  • crackers9 5/8
  • cube steaks5 whole
  • dijon mustard4.44 tbsp
  • dill1/2 tsp
  • dried tarragon1 tbsp
  • elbow macaroni1 1/2 cup
  • feta cheese2 oz
  • grainy mustard1 tbsp
  • hamburger14 oz
  • hot dogs5 whole
  • kielbasa7 oz
  • mayonnaise13 1/3 tbsp
  • ramen noodles3
  • ranch dressing mix1 cup
  • refrigerated biscuits2 whole
  • salsa2 cup
  • sauerkraut1 whole
  • sesame seeds7 1/8 tbsp
  • slivered almonds1 5/8 tsp
  • spaghetti13 oz
  • spray cooking spray8 spray
  • sweet pickle relish3.05 tbsp
  • toasted sesame seeds2 tbsp
  • vanilla2 5/8 tsp
  • vegan mayonnaise6.71 tbsp
  • water3 quart
  • wheat germ4 tbsp
  • yellow hominy2 whole

Who this plan is for

Families and roommates who want a full week mapped out without premium ingredients. Swap any meal after you load the plan, check off pantry items you already have, and export a printable PDF. For a related option, see our $50 weekly family dinner plan.