Healthy Family Meals on a Budget – 7-Day Plan
A practical 7-day meal plan with affordable, nutritious recipes designed for families. Each recipe includes cost-per-serving, nutrition breakdown, and easy prep methods to help you save money while eating healthy.
Ingredients
2 cups lentils (dry or canned)
2 cups seasonal vegetables (carrots, zucchini, spinach, etc.)
1 cup brown rice or whole-grain pasta
1 lb chicken thighs (or tofu for vegetarian option)
1 can beans (black beans, kidney beans, or chickpeas)
4 eggs
1 can tuna (in water)
2 tbsp olive oil
1 onion, diced
2 cloves garlic, minced
1 tsp cumin
1 tsp paprika
Salt and pepper to taste
Instructions
Prepare a weekly base: cook lentils, rice, and beans in bulk for easy mix-and-match meals.
For Day 1: Make lentil & vegetable soup by simmering lentils, vegetables, onion, garlic, and spices for 25 minutes.
For Day 2: Cook chicken thighs with rice and seasonal greens in one pot for a hearty skillet meal.
For Day 3: Stir-fry tofu with noodles, garlic, and mixed vegetables for a quick dinner.
For Day 4: Mix tuna with beans, olive oil, and spices; serve in wraps or over salad.
For Day 5: Make a one-pot chili with beans, ground turkey (or extra beans), onion, and spices.
For Day 6: Bake a frittata with eggs, potatoes, and spinach.
For Day 7: Use leftovers creatively—wraps, bowls, or soups.
Notes
- Average cost per serving: $1.20–$1.80 depending on protein choice.
-Batch cooking on weekends saves 5+ hours during the week.
- Swap seasonal vegetables for best prices.
- Store cooked meals in airtight containers (3–4 days in fridge, up to 3 months in freezer).