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Budget Friendly meal plan: 1,650 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

350 kcal
whole wheat bread72g | 182 kcal
boiled eggs86g | 133 kcal
cucumber64g | 10 kcal
tomatoes141g | 25 kcal

Snack

150 kcal
nonfat Greek yogurt151g | 89 kcal
honey20g | 61 kcal

Lunch

650 kcal
Spiced Lentil Soup with Crispy Bread Bits650 kcal

Snack

150 kcal
cucumber201g | 30 kcal
hummus51g | 120 kcal

Dinner

350 kcal
boiled eggs149g | 231 kcal
cucumber156g | 23 kcal
dry brown rice
Total Calories1650

Tuesday

Breakfast

350 kcal
nonfat Greek yogurt298g | 176 kcal
apple233g | 121 kcal
roasted peanuts9g | 53 kcal

Snack

150 kcal
nonfat Greek yogurt165g | 98 kcal
orange112g | 52 kcal

Lunch

650 kcal
Skillet Chicken Gizzards with Tomato and White Rice650 kcal

Snack

150 kcal
apple136g | 71 kcal
sunflower seeds14g | 79 kcal

Dinner

350 kcal
raw chicken breast
raw broccoli
dry brown rice
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Wednesday

Breakfast

350 kcal
Tofu scramble with toast350 kcal
Ingredients and method
  • 120g firm tofu · 173 kcal
  • 5g olive oil · 46 kcal
  • 35g whole wheat bread · 87 kcal
  • 86g raw spinach · 20 kcal
  • 131g tomatoes · 24 kcal
Crumble the tofu and cook in olive oil with spinach and tomatoes until hot. Serve with toast.

Snack

150 kcal
raw carrots119g | 49 kcal
cottage cheese103g | 101 kcal

Lunch

650 kcal
Chicken and Mushroom Julienne Stuffed Potato With Sour Cream650 kcal

Snack

150 kcal
cottage cheese114g | 111 kcal
apple74g | 39 kcal

Dinner

350 kcal
firm tofu119g | 171 kcal
raw spinach81g | 19 kcal
dry white rice
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Thursday

Breakfast

350 kcal
nonfat Greek yogurt244g | 144 kcal
banana123g | 109 kcal
roasted peanuts17g | 97 kcal

Snack

150 kcal
banana92g | 82 kcal
roasted peanuts12g | 68 kcal

Lunch

650 kcal
Creole Beans with Rice and Hogao650 kcal

Snack

150 kcal
roasted peanuts17g | 101 kcal
apple94g | 49 kcal

Dinner

350 kcal
cooked black beans121g | 160 kcal
raw green beans
dry brown rice
Total Calories1650

Friday

Breakfast

350 kcal
whole wheat bread57g | 143 kcal
mozzarella57g | 169 kcal
tomatoes137g | 25 kcal
cucumber89g | 13 kcal

Snack

150 kcal
apple115g | 60 kcal
peanut butter15g | 90 kcal

Lunch

650 kcal
Chicken Gizzard Stew with Root Vegetables and Buckwheat650 kcal

Snack

150 kcal
nonfat Greek yogurt128g | 75 kcal
roasted peanuts13g | 75 kcal

Dinner

350 kcal
cooked black beans163g | 215 kcal
cucumber179g | 27 kcal
dry brown rice
Total Calories1650

Saturday

Breakfast

350 kcal
White beans and tomato toast350 kcal
Ingredients and method
  • 108g cannellini beans · 150 kcal
  • 54g whole wheat bread · 136 kcal
  • 161g tomatoes · 29 kcal
  • 4g olive oil · 35 kcal
Warm the beans and tomatoes with olive oil, then spoon over toast.

Snack

150 kcal
nonfat Greek yogurt165g | 98 kcal
orange112g | 52 kcal

Lunch

650 kcal
Himachali Chana Madra with Jeera Rice650 kcal

Snack

150 kcal
cucumber434g | 65 kcal
cottage cheese87g | 85 kcal

Dinner

350 kcal
raw chicken breast
raw broccoli
dry brown rice
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Sunday

Breakfast

350 kcal
cottage cheese187g | 183 kcal
whole wheat bread52g | 132 kcal
tomatoes114g | 20 kcal
cucumber98g | 15 kcal

Snack

150 kcal
raw carrots119g | 49 kcal
cottage cheese103g | 101 kcal

Lunch

650 kcal
Herb Grilled Chicken with Brown Rice and Roasted Vegetables650 kcal

Snack

150 kcal
cucumber201g | 30 kcal
hummus51g | 120 kcal

Dinner

350 kcal
firm tofu119g | 171 kcal
raw spinach79g | 18 kcal
dry white rice
olive oil (for cooking)5g | 44 kcal
Total Calories1650
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 1,650 kcal per day.