Nutritious Weekly Meal Plan On A Budget: Feed Yourself Well for Under $2 Per Meal

Are you tired of choosing between eating well and staying within your grocery budget?

I get it – the struggle is real when you’re staring at your bank balance and wondering how to make it stretch until payday.

After years of helping people at EatHealthier.co.uk create sustainable eating habits, I’ve cracked the code on how to eat nutritiously without breaking the bank.

KEY INFO

Total Cost: £35-50 ($45-65) for one adult per week
Cost per portion: £0.30-2.00 ($0.40-2.50) per serving
Prep time: 1.5-3 hours for weekly batch prep
Cook time: 10-45 minutes per meal
Total time: 20-60 minutes per meal (less with leftovers)
Servings: 21 meals (7 days × 3 meals)
Difficulty level: Beginner to intermediate
Dietary tags: Adaptable for vegetarian, vegan, gluten-free, heart-healthy

Cost Breakdown Per Ingredient Per Portion:

• Beans (½ cup): £0.12-0.20
• Oats (½ cup): £0.08
• Rice (½ cup cooked): £0.08
• Eggs (1): £0.15
• Frozen vegetables (1 cup): £0.20
• Canned tomatoes (½ cup): £0.15
• Chicken (4 oz): £0.80
• Cheese (1 oz): £0.25
• Sweet potato: £0.30

EQUIPMENT NEEDED

Essential tools:

• Large skillet or sauté pan
• Medium saucepan with lid
• Sharp knife
• Cutting board
• Mixing bowls
• Measuring cups and spoons
• Baking dish

Cheaper alternatives:

• Use disposable aluminum pans instead of baking dishes
• Microwave instead of oven for reheating
• Basic dinner plates work as mixing bowls

INGREDIENTS (Weekly Shopping List for 1 Person)

Pantry staples:

• 2 cups (480ml) rolled oats
• 2 cups (400g) uncooked rice [substitute: quinoa or pasta]
• 3 cans beans or lentils [black beans, kidney beans, chickpeas]
• 2 cans diced tomatoes
• 1 loaf wholemeal bread

Fresh ingredients:

• 12 eggs [substitute: tofu for vegan option]
• 2-3 sweet potatoes
• 1 bag (500g) frozen mixed vegetables
• 1 bunch spinach or kale [substitute: frozen spinach]
• 2-3 bananas
• 2 apples
• 500g plain yogurt

Optional protein:

• 1 lb (450g) chicken thighs [substitute: canned tuna or tofu]
• 100g cheese, grated [substitute: nutritional yeast for vegan]

Seasonings:

• Salt and black pepper
• Garlic powder
• Onion powder
• Paprika
• Italian seasoning or mixed herbs

METHOD

Weekly Batch Prep Strategy

Day 1 (Prep Day):

1. Cook your grains in bulk
   Rinse 2 cups rice until water runs clear.
   Add to saucepan with 4 cups water and 1 tsp salt.
   Bring to boil, reduce heat, cover and simmer 18-20 minutes until tender.
2. Prepare overnight oats
   Mix ½ cup oats with ½ cup milk or yogurt in each of 3 containers.
   Add chopped fruit and refrigerate.
   These last 3 days – make fresh batches twice weekly.
3. Prep vegetables
   Wash and chop sweet potatoes into 1-inch cubes.
   Store in fridge in airtight container.
   Wash greens and pat dry.
4. Make base soup
   Heat 1 tbsp oil in large pot.
   Add 1 diced onion (if using), cook 3 minutes until soft.
   Add 2 cans beans, 1 can diced tomatoes, 2 cups water.
   Season with salt, pepper, and Italian herbs.
   Simmer 20 minutes until flavors meld.
   Cool and divide into portions.

Daily Meal Assembly

Breakfast Options (£0.30-0.60 per serving):

• Overnight oats with fruit
• Scrambled eggs with spinach on toast
• Yogurt with banana slices

Lunch Options (£0.80-1.20 per serving):

• Bean soup with bread roll
• Rice bowl with vegetables and fried egg
• Tuna and bean salad

Dinner Options (£1.00-2.00 per serving):

Sweet Potato Hash (Serves 4):

1. Heat 1 tbsp oil in large skillet over medium heat.
2. Add cubed sweet potatoes, cook 15 minutes stirring occasionally.
3. Add handful of spinach, cook until wilted.
4. Make wells in mixture, crack 4 eggs into wells.
5. Cover and cook 5-8 minutes until egg whites are set.
6. Season with salt, pepper, and paprika.

One-Pot Chicken and Rice (Serves 4):

1. Season chicken pieces with salt and pepper.
2. Heat oil in large pan, brown chicken 5 minutes each side.
3. Add 1 cup rice, stir to coat.
4. Pour in 2½ cups hot stock, bring to boil.
5. Reduce heat, cover, simmer 20 minutes until rice is tender.
6. Add frozen vegetables in final 5 minutes.

CRUCIAL TIPS

Money-saving strategies:

• Buy frozen vegetables – they’re cheaper and won’t spoil
• Use dried beans instead of canned – soak overnight and cook in batches
• Shop seasonal produce – it’s always cheapest when in season
• Buy whole chickens and portion them yourself – saves 30-50% over pre-cut pieces

Batch cooking secrets:

• Cook double portions – use leftovers for next day’s lunch
• Invest in good storage containers – prevents food waste
• Label everything with dates – use within 4 days for best quality

Common mistakes to avoid:

• Don’t cook vegetables too long – they lose nutrients and texture
• Taste as you season – over-salting ruins the whole batch
• Don’t skip the prep day – it saves hours during busy weekdays

STORAGE AND SCALING

Storage instructions:

• Refrigerate cooked meals within 1 hour
• Use airtight containers for up to 4 days
• Freeze soups and stews for up to 3 months
• Reheat thoroughly – food should be steaming hot throughout

Scaling tips:

• Double recipes for families of 3-4
• Halve recipes if cooking for one person
• Freeze half portions if scaling up – prevents waste

Variations by dietary need:

• Vegan: Replace eggs with tofu scramble, use plant milk
• Gluten-free: Substitute rice for bread, check seasoning labels
• Low-carb: Focus on egg dishes and vegetable-heavy meals
• Heart-healthy: Use minimal oil, emphasize beans and vegetables

Weekly Cost Breakdown

This meal plan typically costs:

• Very inexpensive: £35-40 per week (basic ingredients, seasonal produce)
• Inexpensive: £40-45 per week (some premium ingredients like organic eggs)
• Worth it: £45-50 per week (includes meat, cheese, variety)

When I first started eating this way five years ago, I was shocked at how much money I saved.
My grocery bill dropped by 40% while my energy levels soared.

The secret isn’t just buying cheap food – it’s buying smart.
Focus on ingredients that work in multiple meals.

Rice appears in breakfast bowls, lunch wraps, and dinner sides.
Eggs work for any meal of the day.
Beans add protein and fiber to soups, salads, and main dishes.

This isn’t about eating the same boring meal seven days a week.
It’s about creating a flexible framework that lets you eat well without the stress of wondering if you can afford groceries this month.

Start with just three recipes from this plan.
Master those, then gradually add more variety.
Your wallet – and your body – will thank you.

Price level per portion: Very inexpensive (most meals under £1.50 per serving)