Introduction

Eating healthy doesn’t have to be expensive, and we’re here to prove it! Many people believe that nutritious meals require costly ingredients or complicated recipes, but with a little planning and smart shopping, it’s entirely possible to enjoy wholesome, delicious dinners without breaking the bank. This 7-day meal plan is designed to show that you can eat well on a budget—even if you’re only trying it for one week. This cost effective meal plan can be adapted to swap out any ingredient you like to create your person take on the weeks’ adventure.

Jump to Recipes

Why This Meal Plan Works

1. Affordable Ingredients: We’ve selected cost-effective proteins, vegetables, and pantry staples that maximize flavor and nutrition without unnecessary expense.
2. Balanced & Nutritious: Each meal is carefully designed to be under 600 calories per serving, with a balance of protein, fibre, and healthy fats to keep you full and energized.
3. No Processed Foods: Every recipe uses fresh, whole ingredients, avoiding the hidden costs and additives found in processed meals.
4. Minimal Waste: We prioritize ingredients that can be used across multiple meals, reducing food waste and saving you money.
5. Quick & Simple Recipes: These meals are easy to prepare, making them perfect for busy schedules while keeping cooking stress-free.

The Challenge: One Week of Healthy, Budget-Friendly Dinners

This plan is ideal if you’re looking for a structured way to eat healthier while keeping costs low. Maybe you’re curious about meal planning, need to tighten your grocery budget, or simply want to test whether healthy eating can be affordable—this guide is for you.

Each meal is designed for two people, ensuring a week of satisfying dinners without overspending. You’ll find a variety of meals, from protein-packed stir-fries to comforting one-pan dishes, all made from fresh, simple ingredients. Plus, we include a breakdown of cost per meal and nutritional values, so you know exactly what you’re eating and how much it’s costing you.

What You’ll Need

To keep things cost-efficient, we focus on readily available ingredients like chicken, turkey, eggs, fresh vegetables, and grains such as rice and pasta. Basic pantry staples—including olive oil, garlic, and simple spices—are used throughout the plan to enhance flavours without adding cost.

We also swap out expensive items for cheaper, just-as-delicious alternatives. For example, using turkey mince instead of beef or making homemade spice blends rather than buying pre-packaged mixes.

Total Cost & Savings

By following this plan, you’ll spend approximately £19.85 for the entire week, which works out to just £1.42 per meal per person. Compared to eating out or purchasing pre-made meals, this offers huge savings while ensuring you eat fresh, homemade food.

Let’s Get Cooking!

This 7-day dinner plan proves that healthy eating on a budget is possible. Whether you’re doing this for a week to reset your habits or to stick to a budget long-term, you’ll walk away with delicious recipes, money-saving strategies, and the knowledge that good food doesn’t have to cost a fortune.

Let’s dive in and start cooking!

Recipes

Overview of the Week

7-Day Budget-Friendly Meal Plan

Jump To: Tuesday Wednesday Thursday Friday Saturday Sunday

Monday: Chicken & Vegetable Stir-Fry 🍗🥦

A lean, protein-packed dish with fresh veggies and rice.

Ingredients & Cost:

• 1 chicken breast (200g) – £1.50
• 1 bell pepper – £0.30
• 1 carrot – £0.10
• ½ onion – £0.10
• 1 clove garlic – £0.02
• 1 tbsp soy sauce – £0.10
• 1 tsp olive oil – £0.05
• ½ tsp ginger (grated) – £0.05
• 1 cup cooked rice – £0.30

Total Cost: £2.52 for 2 servings (£1.26 per person)

Instructions:

1. Prepare the Ingredients:
   • Slice the chicken into thin strips.
   • Cut the bell pepper, carrot, and onion into thin strips for even cooking.
   • Mince the garlic and grate the ginger.
2. Cook the Chicken:
   • Heat ½ tsp olive oil in a pan or wok over medium-high heat.
   • Add the chicken strips and cook for 5-6 minutes, stirring occasionally, until golden brown and fully cooked.
   • Remove the chicken from the pan and set aside.
3. Sauté the Vegetables:
   • In the same pan, add the remaining ½ tsp olive oil and toss in the onion, carrot, and bell pepper.
   • Stir-fry for 3-4 minutes until the vegetables start to soften but still have a bit of crunch.
   • Add the garlic and ginger and cook for another 30 seconds until fragrant.
4. Combine Everything:
   • Return the cooked chicken to the pan.
   • Pour in the soy sauce and toss everything together.
   • Stir-fry for 1-2 more minutes to blend the flavors.
5. Serve:
   • Plate the stir-fry over a bed of cooked rice.
   • Enjoy your healthy and budget-friendly meal!

Nutritional Info (per serving):

• Calories: ~590
• Protein: 42g
• Carbs: 74g
• Fats: 10g
• Fibre: 6g

Tuesday: Beef & Potato Hash 🥩🥔

A simple skillet meal with minced beef, potatoes, and onions.

Ingredients & Cost:

• 150g minced beef (10% fat) – £1.50
• 2 medium potatoes – £0.60
• ½ onion – £0.10
• 1 clove garlic – £0.02
• ½ tsp paprika – £0.05
• 1 tsp olive oil – £0.05
• ½ cup peas – £0.25

Total Cost: £2.57 for 2 servings (£1.28 per person)

Instructions:

1. Prepare the Ingredients:
   • Dice the potatoes into small, evenly sized cubes.
   • Finely dice the onion and garlic.
2. Cook the Potatoes:
   • Heat ½ tsp olive oil in a large pan over medium heat.
   • Add the diced potatoes and cook for 8-10 minutes, stirring occasionally, until they start to turn golden brown.
   • Remove the potatoes from the pan and set aside.
3. Cook the Beef & Onions:
   • In the same pan, add the remaining ½ tsp olive oil and the minced beef.
   • Break the beef up with a spatula and cook for 5-6 minutes, until browned.
   • Add the onions and garlic, and cook for another 2-3 minutes until softened.
4. Season & Combine:
   • Sprinkle in the paprika, salt, and pepper, stirring everything together.
   • Return the cooked potatoes to the pan and toss everything together.
   • Add the peas (if using) and cook for another 2 minutes.
5. Serve & Enjoy:
   • Plate up the hash and enjoy your flavorful, filling, and budget-friendly meal!

Nutritional Info (per serving):

• Calories: ~590
• Protein: 38g
• Carbs: 65g
• Fats: 15g
• Fibre: 7g

Wednesday: Garlic & Herb Chicken with Roasted Veggies 🍗🥕

Tender chicken with a mix of roasted root vegetables.

Ingredients & Cost:

• 2 chicken thighs (skinless) – £1.80
• 1 carrot – £0.10
• 1 courgette – £0.50
• ½ onion – £0.10
• 1 clove garlic – £0.02
• ½ tsp dried mixed herbs – £0.05
• 1 tsp olive oil – £0.05

Total Cost: £2.62 for 2 servings (£1.31 per person)

Instructions:

1. Preheat the Oven:
   • Set your oven to 200°C (400°F) to get it ready for roasting.
2. Prepare the Vegetables:
   • Slice the carrot, courgette, and onion into even pieces.
   • Place them on a baking tray and drizzle with ½ tbsp olive oil.
   • Season with salt, pepper, and half of the dried herbs. Toss to coat evenly.
3. Prepare the Chicken:
   • In a small bowl, mix the minced garlic, remaining dried herbs, salt, and pepper.
   • Rub this seasoning over the chicken thighs.
   • Drizzle with the remaining ½ tbsp olive oil.
4. Roast Everything:
   • Place the chicken thighs on the baking tray alongside the vegetables.
   • Roast for 25-30 minutes, flipping the chicken halfway through, until golden brown and cooked through (internal temperature should reach 75°C / 165°F).
5. Serve & Enjoy:
   • Plate up the juicy chicken with a generous portion of roasted veggies.
   • Enjoy a simple, healthy, and budget-friendly dinner!

Nutritional Info (per serving):

• Calories: ~580
• Protein: 40g
• Carbs: 45g
• Fats: 18g
• Fibre: 6g

Thursday: Turkey & Tomato Pasta 🍝

A lighter alternative to beef bolognese, with a simple tomato sauce.

Ingredients & Cost:

• 150g turkey mince – £1.50
• ½ can chopped tomatoes – £0.40
• ½ onion – £0.10
• 1 clove garlic – £0.02
• 1 tsp olive oil – £0.05
• ½ tsp oregano – £0.05
• 120g whole wheat pasta – £0.40

Total Cost: £2.52 for 2 servings (£1.26 per person)

Instructions:

1. Cook the Pasta:
   • Bring a large pot of salted water to a boil.
   • Add the whole wheat pasta and cook according to package instructions (usually 8-10 minutes).
   • Drain and set aside, reserving ¼ cup of pasta water.
2. Sauté the Aromatics:
   • Heat 1 tsp olive oil in a large pan over medium heat.
   • Add the diced onion and cook for 2-3 minutes, until softened.
   • Stir in the minced garlic and cook for another 30 seconds until fragrant.
3. Cook the Turkey:
   • Add the turkey mince to the pan, breaking it up with a spatula.
   • Cook for 5-6 minutes until browned and fully cooked.
4. Make the Tomato Sauce:
   • Pour in the chopped tomatoes and stir.
   • Season with oregano, salt, and black pepper.
   • Let the sauce simmer for 5 minutes, stirring occasionally.
5. Combine Everything:
   • Add the drained pasta to the pan, tossing it with the sauce.
   • If needed, add a splash of the reserved pasta water to loosen the sauce.
6. Serve & Enjoy:
   • Plate up the pasta and top with grated cheese (if using).
   • Enjoy your flavorful, protein-packed, and budget-friendly meal!

Nutritional Info (per serving):

• Calories: ~580
• Protein: 42g
• Carbs: 68g
• Fats: 10g
• Fibre: 8g

Friday: Honey Mustard Pork Chops with Green Beans 🐖

Juicy pork with a sweet and tangy glaze, served with greens.

Ingredients & Cost:

• 2 small pork chops (250g total) – £2.00
• 1 tbsp honey – £0.10
• 1 tbsp mustard – £0.10
• ½ tsp garlic powder – £0.05
• 1 tsp olive oil – £0.05
• 1 cup green beans – £0.50

Total Cost: £2.80 for 2 servings (£1.40 per person)

Instructions:

1. Prepare the Pork Chops:
   • Pat the pork chops dry with a paper towel.
   • Season with salt, black pepper, and garlic powder on both sides.
2. Make the Honey Mustard Glaze:
   • In a small bowl, mix honey and mustard until well combined.
3. Sear the Pork Chops:
   • Heat 1 tsp olive oil in a pan over medium-high heat.
   • Add the pork chops and sear for 3-4 minutes per side, until golden brown.
4. Glaze & Finish Cooking:
   • Reduce heat to medium-low.
   • Brush the honey mustard glaze over the pork chops, flipping once to coat both sides.
   • Cook for another 2 minutes, until the chops are caramelized and cooked through (internal temp: 63°C / 145°F).
5. Cook the Green Beans:
   • While the pork is resting, steam or sauté the green beans for 3-4 minutes until tender-crisp.
   • Season with a pinch of salt & pepper.
6. Serve & Enjoy:
   • Plate the pork chops with a side of green beans.
   • Spoon any extra glaze from the pan over the chops for extra flavor.

Nutritional Info (per serving):

• Calories: ~590
• Protein: 45g
• Carbs: 40g
• Fats: 18g
• Fibre: 6g

Saturday: Lemon & Herb Baked Fish with Couscous 🐟

A light, Mediterranean-inspired meal with fluffy couscous.

Ingredients & Cost:

• 2 white fish fillets (e.g. cod, 250g total) – £2.50
• ½ lemon (juice & zest) – £0.20
• ½ tsp dried herbs – £0.05
• 1 tsp olive oil – £0.05
• 1 cup cooked couscous – £0.40
• ½ cup cherry tomatoes – £0.50

Total Cost: £3.70 for 2 servings (£1.85 per person)

Instructions:

1. Preheat the Oven:
   • Set your oven to 200°C (400°F).
2. Prepare the Fish:
   • Place the fish fillets on a lined baking tray.
   • Drizzle with olive oil, then sprinkle with lemon zest, dried herbs, salt, and black pepper.
   • Squeeze lemon juice over the fillets.
3. Bake the Fish:
   • Place the fish in the oven and bake for 12-15 minutes, or until the fish flakes easily with a fork.
4. Prepare the Couscous:
   • While the fish is baking, cook 1 cup of couscous according to package instructions (usually pouring boiling water over it and letting it sit for 5 minutes).
   • Fluff with a fork and mix in cherry tomatoes and cucumber for freshness.
5. Serve & Enjoy:
   • Plate the baked fish alongside the couscous salad.
   • Garnish with an extra squeeze of lemon juice for added brightness.

Nutritional Info (per serving):

• Calories: ~580
• Protein: 44g
• Carbs: 65g
• Fats: 9g
• Fibre: 7g

Sunday: Garlic Butter Chicken with Roasted Potatoes & Greens 🍗🥔

A comforting yet simple meal with crispy roasted potatoes and a side of greens.

Ingredients & Cost:

• 1 large chicken breast (200g) – £1.50
• 2 medium potatoes – £0.60
• 1 tsp olive oil – £0.05
• 1 tbsp butter – £0.10
• 1 clove garlic, minced – £0.02
• ½ tsp paprika – £0.05
• 1 cup steamed green beans – £0.50

Total Cost: £2.82 for 2 servings (£1.41 per person)

Instructions:

1. Preheat the Oven:
   • Set your oven to 200°C (400°F).
2. Prepare the Potatoes:
   • Dice the potatoes into small, even-sized cubes for faster cooking.
   • Place them on a baking tray, drizzle with ½ tsp olive oil, and season with salt, pepper, and half of the dried herbs.
   • Toss to coat and roast for 25-30 minutes, flipping halfway through.
3. Prepare the Chicken:
   • While the potatoes are roasting, season the chicken breast with salt, pepper, and remaining dried herbs.
   • Heat ½ tsp olive oil in a pan over medium-high heat.
   • Add the chicken and cook for 4-5 minutes per side, until golden brown and cooked through (internal temp: 75°C / 165°F).
4. Make the Garlic Butter:
   • In the last minute of cooking, add butter and minced garlic to the pan.
   • Spoon the garlic butter over the chicken as it finishes cooking.
5. Cook the Green Beans:
   • While the chicken is resting, steam or sauté the green beans for 3-4 minutes until tender-crisp.
   • Season with a pinch of salt & pepper.
6. Serve & Enjoy:
   • Plate the chicken, roasted potatoes, and green beans together.
   • Drizzle any extra garlic butter over the chicken for extra flavor.

Nutritional Info (per serving):

• Calories: ~590 kcal
• Protein: 47g
• Carbohydrates: 55g
• Fats: 18g
• Fibre: 6g
• Sodium: 450mg

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