Eating healthy on a budget can seem daunting, but with careful planning and smart shopping, it’s entirely achievable. Here’s a $37.50-per-week meal plan that includes breakfast, lunch, dinner, snacks, and drinks. Each meal is filling, nutritious, and budget-friendly. Plus, we’ll include an Excel template to help you track costs and adjust as needed.
Sample Weekly Meal Plan Breakdown
Breakfast: Grits, Eggs, and Fruit
Breakfast can be quick, filling, and inexpensive with the right ingredients.
- Quaker Instant Grits (Variety Pack): A box of 44 packs is around $10 on Amazon, so each pack costs about $0.22.
- Eggs: A dozen eggs typically cost around $3.00 (25 cents per egg).
- Banana: At approximately 45 cents each, bananas are affordable and nutritious.
Total Cost per Breakfast:
- Grits: $0.22
- Egg: $0.25
- Banana: $0.45
Total: $0.92
Lunch: Budget-Friendly Sandwiches (Tuna, Egg, or Chicken Salad)
Lunch is simple yet satisfying with these budget-friendly sandwiches, packed with protein and flavor.
Example: Tuna Salad Sandwich
- Ingredients:
- Tuna cans (2 white and 2 chunk light): $4
- Whole wheat bread: $2
- Celery, onion, and seasonings: approximately $1
Each batch makes 8 sandwiches, so the cost per sandwich is:
- Tuna: $4 / 8 = $0.50
- Bread: $2 / 8 = $0.25
- Veggies/Seasonings: $1 / 8 = $0.12
- Total per Sandwich: $0.87
Total Cost per Lunch (two sandwiches): $1.74
Dinner: Loaded Baked Potatoes with Protein and Veggies
Potatoes are filling, versatile, and inexpensive. Each meal combines baked potatoes with protein and a side of vegetables.
Example Dinner: Loaded Baked Potato with Protein and Green Peas
- Potatoes: A 5-lb bag costs about $2.50, giving around 9 medium potatoes. At three potatoes per meal, this comes to approximately $0.83.
- Toppings: Butter, sour cream, and chives cost about $0.25 per serving.
- Protein: A bratwurst, chicken patty, or small beef patty costs roughly $1.
- Frozen Peas: One bag costs around $1.00, or about $0.25 per serving.
Total Cost per Dinner:
- Potato: $0.83
- Toppings: $0.25
- Protein: $1.00
- Veggies: $0.25
Total: $2.33
Snacks and Beverages
Snacks and drinks round out the plan, offering variety and nutrients throughout the day.
Example Snack and Drink
- Mixed Nuts: A small bag can be portioned into daily snacks for about $3.00.
- Iced Sweet Tea: Make at home using tea bags and sugar. Add half a teaspoon of baking soda to reduce bitterness. Total cost per glass: about $0.15.
Weekly Grocery List with Cost Breakdown
| Item | Cost | Servings | Cost per Serving |
|---|---|---|---|
| Potatoes (5 lb bag) | $2.50 | 9 | $0.28 |
| Butter & Sour Cream | $2.00 | 8 | $0.25 |
| Protein (bratwurst, etc.) | $7.00 | 7 | $1.00 |
| Frozen Peas/Broccoli | $1.00 | 4 | $0.25 |
| Instant Grits (44 packs) | $10.00 | 44 | $0.22 |
| Eggs | $3.00 | 12 | $0.25 |
| Bananas | $3.00 | 7 | $0.45 |
| Whole Wheat Bread | $2.00 | 8 | $0.25 |
| Tuna | $4.00 | 4 cans | $0.50 |
| Celery & Onion | $1.00 | 8 | $0.12 |
| Mixed Nuts | $3.00 | 7 | $0.43 |
| Tea Bags & Sugar | $2.00 | 13 | $0.15 |
Weekly Total: ~$37.50
Tracking in Excel
Step 1: Set Up Columns for Meal Planning
Open a new Excel sheet and create columns for the following:
- Meal: Breakfast, Lunch, Dinner, Snack
- Ingredient: List each ingredient used
- Quantity Purchased: Amount of each item bought (e.g., 5 lbs, 44 packs)
- Cost per Quantity: Price per quantity purchased (e.g., $2.50 for 5 lbs)
- Portions per Purchase: Servings obtained from the purchase
- Cost per Portion: Automatically calculates the cost per serving
Step 2: Enter Formulas
In Excel, use formulas to calculate costs for each serving:
-
- Cost per Portion: In the Cost per Portion column, enter:
=Cost_per_Quantity / Portions_per_Purchase
- Meal Cost Calculation: For a specific meal’s cost, multiply each ingredient’s Cost per Portion by the amount used.
For example, if you have potatoes with a Cost per Quantity of $2.50 for 9 portions, enter the following formula in Cost per Portion:
=2.50 / 9
This plan focuses on whole ingredients that are easy to cook, healthy, and inexpensive. With a bit of planning and organization, you can eat well on a low budget. This meal plan can be adjusted to include other items based on sales or local pricing. The Excel template provided will help you manage your budget, try new meals, and stick to your $150/month goal.
