Eating three meals a day on a tight budget is challenging, but it’s entirely possible with strategic meal planning and a bit of creativity. This article will walk through a sample meal plan that costs under $7 per day, including cost breakdowns, example meals, and a downloadable Excel table with formulas to help you tailor a similar plan to your needs.
The Daily Budget Breakdown
We’ll aim to keep meal costs low while balancing calories and nutrition. Here’s a sample plan:
| Meal | Cost | Calories |
|---|---|---|
| Breakfast | $2.00 | 400 |
| Lunch | $1.50 | 600 |
| Dinner | $1.60 | 650 |
| Daily Total | $5.10 | 1,650 |
| Snacks & Drinks | $1.90 | ~200-250 |
| Grand Total | $7.00 | ~1,850 |
1. Breakfast: Hearty Protein-Packed Start
Meal: Eggs, Sausage, and Hash Browns
Ingredients for 5 Servings:
- 10 eggs: $4
- 10 breakfast sausages: $2
- 5 servings of shredded potatoes (frozen or fresh): $4
Total Cost for 5 Breakfasts = $10, or $2 per meal
Each meal contains approximately 400 calories.
Breakdown & Calculation
For each serving, use:
- 2 eggs
- 2 sausages
- 1 serving of shredded potatoes (hash brown-style)
Cost per serving formula:
Total Cost ÷ Total Servings
So, for breakfast:
$10 ÷ 5 = $2.00 per serving
Nutritional Content
This breakfast provides roughly 400 calories from protein, healthy fats, and carbohydrates—ideal for sustained energy.
2. Lunch: Lemon Chicken & Rice
Meal: Lemon Chicken Thigh with Rice
Ingredients for 4 Servings:
- 4 boneless, skinless chicken thighs: $5
- 2 cups rice: $0.20
- 1 lemon: $0.60
- Butter and spices: $0.25
Total Cost for 4 Lunches = $6.05, or $1.50 per meal
Each meal contains approximately 600 calories.
Breakdown & Calculation
For each serving, use:
- 1 chicken thigh
- 1 cup cooked rice
- Lemon juice and spices to taste
$6.05 ÷ 4 = $1.51 per serving
Nutritional Content
This lunch is packed with protein and complex carbs, and the lemon adds a bit of vitamin C. With around 600 calories, this meal is hearty enough to keep you full through the afternoon.
3. Dinner: Pasta with Meat Sauce and Mozzarella
Meal: Pasta with Ground Beef Sauce & Mozzarella
Ingredients for 8 Servings:
- 1 lb penne pasta: $1.35
- Tomato sauce (1 jar): $3
- 1 lb ground beef: $6
- Onion, garlic, and spices: $0.50
- 8 oz mozzarella: $2
Total Cost for 8 Servings = $12.85, or $1.60 per meal
Each meal contains approximately 650 calories.
Breakdown & Calculation
For each serving, use:
- About 2 oz pasta (dry weight)
- A portion of the sauce (made from ground beef, tomato, onion, garlic, spices)
- 1 oz shredded mozzarella for topping
$12.85 ÷ 8 = $1.61 per serving
Nutritional Content
This pasta dinner offers protein from ground beef, carbs from pasta, and fats from the cheese, totaling around 650 calories. It’s a filling, comforting option.
Snacks & Drinks
Throughout the day, you can enjoy a cup of cranberry juice, a pint of milk, and two small snacks, such as:
- Cherry tomatoes, cucumber, strawberries, blackberries, or toast
Cost for Snacks & Drinks: Approximately $1.90 per day
This adds about 200-250 calories of extra nutrients and hydration.
Weekend Cooking: An Extra Indulgence
Weekends are a great time to explore new recipes and enjoy a more elaborate meal. You might spend $15-20 on ingredients for a recipe that serves four, which brings the cost to around $3.75-$5 per serving. This is both a meal and entertainment, allowing you to experiment without significantly impacting your budget.
Full Meal Plan & Example Spreadsheet
To track these meals, here’s a simple example Excel table and formulas you can use:
| Meal | Total Cost ($) | Servings | Cost per Meal ($) | Calories per Meal |
|---|---|---|---|---|
| Breakfast | $10 | 5 | =B2/C2 | 400 |
| Lunch | $6.05 | 4 | =B3/C3 | 600 |
| Dinner | $12.85 | 8 | =B4/C4 | 650 |
| Snacks & Drinks | $1.90 | – | – | ~200-250 |
| Total | $30.80 | – | – | 1,850 |
Key Formulae
- Cost per Meal (Column D):
=B2/C2(Total Cost divided by Servings) - Total Cost per Day: Add the cost of breakfast, lunch, dinner, and snacks.
Tips for Sticking to This Budget
- Buy in Bulk: Purchasing rice, pasta, and other staples in larger quantities can lower per-meal costs.
- Rotate Vegetables Seasonally: Fresh produce in season is often cheaper.
- Limit Waste: Leftovers can often be repurposed for snacks or side dishes.
With thoughtful planning and smart shopping, you can maintain a healthy diet on a low budget. This plan demonstrates that it’s possible to eat balanced, satisfying meals for less than $7 a day. Use the Excel template provided to adjust ingredient quantities, prices, or add your own recipes to keep meals interesting while staying within your budget. Enjoy eating well for less!
