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Budget Friendly meal plan: 1,200 kcal per day

Balanced meal planHigh protein meal planGluten free meal planVegetarian meal planPescatarian meal planHigh satiety meal planBudget Friendly Meal PlanQuick & Easy Meal PlanLow Carb Meal PlanMediterranean Meal Plan

Monday

Breakfast

250 kcal
whole wheat bread52g | 130 kcal
boiled eggs61g | 95 kcal
cucumber46g | 7 kcal
tomatoes101g | 18 kcal

Snack

100 kcal
nonfat Greek yogurt101g | 59 kcal
honey13g | 41 kcal

Lunch

500 kcal
Spiced Lentil Soup with Crispy Bread Bits500 kcal

Snack

100 kcal
cucumber134g | 20 kcal
hummus34g | 80 kcal

Dinner

250 kcal
boiled eggs106g | 164 kcal
cucumber111g | 17 kcal
dry brown rice
Total Calories1200

Tuesday

Breakfast

250 kcal
nonfat Greek yogurt212g | 125 kcal
apple167g | 87 kcal
roasted peanuts6g | 38 kcal

Snack

100 kcal
nonfat Greek yogurt110g | 65 kcal
orange74g | 35 kcal

Lunch

500 kcal
Skillet Chicken Gizzards with Tomato and White Rice500 kcal

Snack

100 kcal
apple91g | 47 kcal
sunflower seeds9g | 53 kcal

Dinner

250 kcal
raw chicken breast
raw broccoli
dry brown rice
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Wednesday

Breakfast

250 kcal
Tofu scramble with toast250 kcal
Ingredients and method
  • 86g firm tofu · 124 kcal
  • 4g olive oil · 33 kcal
  • 25g whole wheat bread · 62 kcal
  • 62g raw spinach · 14 kcal
  • 94g tomatoes · 17 kcal
Crumble the tofu and cook in olive oil with spinach and tomatoes until hot. Serve with toast.

Snack

100 kcal
raw carrots79g | 32 kcal
cottage cheese69g | 68 kcal

Lunch

500 kcal
Chicken and Mushroom Julienne Stuffed Potato With Sour Cream500 kcal

Snack

100 kcal
cottage cheese76g | 74 kcal
apple50g | 26 kcal

Dinner

250 kcal
firm tofu85g | 122 kcal
raw spinach58g | 13 kcal
dry white rice
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Thursday

Breakfast

250 kcal
nonfat Greek yogurt174g | 103 kcal
banana88g | 78 kcal
roasted peanuts12g | 69 kcal

Snack

100 kcal
banana61g | 55 kcal
roasted peanuts8g | 45 kcal

Lunch

500 kcal
Creole Beans with Rice and Hogao500 kcal

Snack

100 kcal
roasted peanuts11g | 67 kcal
apple63g | 33 kcal

Dinner

250 kcal
cooked black beans87g | 114 kcal
raw green beans
dry brown rice
Total Calories1200

Friday

Breakfast

250 kcal
whole wheat bread40g | 102 kcal
mozzarella40g | 120 kcal
tomatoes98g | 18 kcal
cucumber64g | 10 kcal

Snack

100 kcal
apple77g | 40 kcal
peanut butter10g | 60 kcal

Lunch

500 kcal
Chicken Gizzard Stew with Root Vegetables and Buckwheat500 kcal

Snack

100 kcal
nonfat Greek yogurt85g | 50 kcal
roasted peanuts9g | 50 kcal

Dinner

250 kcal
cooked black beans117g | 154 kcal
cucumber128g | 19 kcal
dry brown rice
Total Calories1200

Saturday

Breakfast

250 kcal
White beans and tomato toast250 kcal
Ingredients and method
  • 76g cannellini beans · 106 kcal
  • 39g whole wheat bread · 97 kcal
  • 115g tomatoes · 21 kcal
  • 3g olive oil · 26 kcal
Warm the beans and tomatoes with olive oil, then spoon over toast.

Snack

100 kcal
nonfat Greek yogurt110g | 65 kcal
orange74g | 35 kcal

Lunch

500 kcal
Himachali Chana Madra with Jeera Rice500 kcal

Snack

100 kcal
cucumber289g | 43 kcal
cottage cheese58g | 57 kcal

Dinner

250 kcal
raw chicken breast
raw broccoli
dry brown rice
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Sunday

Breakfast

250 kcal
cottage cheese133g | 130 kcal
whole wheat bread37g | 94 kcal
tomatoes81g | 15 kcal
cucumber70g | 11 kcal

Snack

100 kcal
raw carrots79g | 32 kcal
cottage cheese69g | 68 kcal

Lunch

500 kcal
Herb Grilled Chicken with Brown Rice and Roasted Vegetables500 kcal

Snack

100 kcal
cucumber134g | 20 kcal
hummus34g | 80 kcal

Dinner

250 kcal
firm tofu84g | 121 kcal
raw spinach56g | 13 kcal
dry white rice
olive oil (for cooking)4g | 32 kcal
Total Calories1200
Cooked weight Dry weight

Build your week around lentils, beans, eggs, chicken, and two chicken-gizzard lunches. Simple pantry staples replace tuna, pork, avocado, and specialty ingredients in this example.

7 days, 5 meals daily. Portions are scaled to 1,200 kcal per day.