Sample Weekly Meal Plan for One Person Under $30

This plan serves one. It costs about $25. Adjust for more people. It includes breakfast, lunch, dinner. Use staples like rice and eggs.

• Monday to Friday Breakfast: Overnight oats with banana. (See our simple 5-minute overnight oats recipe)
• Lunch: Lentil and veggie stew.
• Dinner: Chicken and rice bowls.
• Snacks: Boiled eggs or apple slices.

Total groceries: Rice, lentils, chicken, veggies, eggs, oats, bananas. Shop smart to stay under budget.

Budget-Friendly Recipes

Try these three recipes. Each serves four. Cost per serving is low. Around $2.

Quick Lentil and Veggie Stew for Weekday Lunches

This stew fills you up. It uses basic items. Make it in one pot.

Prep Time: 10 minutes Cook Time: 30 minutes Total Time: 40 minutes Servings: 4

Ingredients:

• 1 cup dry lentils
• 2 carrots, chopped
• 1 onion, diced
• 2 garlic cloves, minced
• 4 cups vegetable broth
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 tablespoon oil

Instructions:

1. Heat oil in a pot over medium heat.
2. Add onion and garlic. Cook until soft, about 5 minutes.
3. Add carrots, lentils, cumin, salt, and pepper. Stir well.
4. Pour in broth. Bring to a boil.
5. Reduce heat. Simmer for 25 minutes until lentils are tender.
6. Let cool. Divide into containers.

For a similar soup, check our quick 30-minute Indian lentil soup daal recipe.

Easy Chicken and Rice Bowls for Quick Dinners

These bowls are fast. They use rice as a base. Add protein and veggies.

Prep Time: 15 minutes Cook Time: 20 minutes Total Time: 35 minutes Servings: 4

Ingredients:

• 1 pound chicken thighs, cut into pieces
• 2 cups cooked rice
• 1 bell pepper, sliced
• 1 zucchini, chopped
• 2 garlic cloves, minced
• 1 tablespoon soy sauce
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 tablespoon oil

Instructions:

1. Cook rice if needed. Set aside.
2. Heat oil in a pan over medium heat.
3. Add chicken, garlic, paprika, salt, and pepper. Cook until brown, about 10 minutes.
4. Add bell pepper and zucchini. Cook for 5 more minutes.
5. Stir in soy sauce. Mix well.
6. Portion rice into bowls. Top with chicken mix. Store in fridge.

Check our sheet-pan chicken fajitas recipe for another chicken idea.

Simple Veggie Pasta Salad for Light Meals

This salad is cold. Perfect for warm days. Use pasta you have.

Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes Servings: 4

Ingredients:

• 8 ounces pasta
• 1 cucumber, diced
• 1 tomato, chopped
• 1 can chickpeas, drained
• 2 tablespoons olive oil
• 1 tablespoon vinegar
• 1 teaspoon oregano
• Salt and pepper to taste

Instructions:

1. Boil pasta per package. Drain and cool.
2. Mix cucumber, tomato, and chickpeas in a bowl.
3. Add cooled pasta.
4. Drizzle oil and vinegar. Add oregano, salt, and pepper.
5. Toss to combine.
6. Divide into jars or boxes. Keep cold.

See our creamy potato salad no mayo for more salad tips.

Substitution Ideas

Swap items to fit what you have.

• Use beans instead of chicken for vegan.
• Rice for quinoa if preferred.
• Any veggie works in stew or bowls.
• Vinegar for lemon juice in salad.

Storage and Make-Ahead Tips

Store in airtight containers. Fridge lasts 4-5 days. Freeze stew or chicken for up to 3 months. Reheat in microwave. Label dates. Prep on Sunday for the week. For rice tips, read how to freeze cooked rice.

Serving Suggestions

Serve stew with bread. Add cheese to bowls if you like. Eat salad cold. Pair with fruit for balance. These meals work for lunch at work or dinner at home.

Meal prep on a budget keeps things simple. It helped me through tough times. Start small. Pick one recipe. Build from there. You will see savings soon. For more ideas, visit sites like Budget Bytes. Share your tips below.