Simple Cheap Meal Plan With All The Goods: Shopping List, Budget Breakdown & Receipes

So yesterday I was texting with a client who was needing help staying on point with nutrition, but having a tighter budget seemed to be making it a bit trickier.  I shared some pointers via text and laid out some pricing that I personally followed this week to keep my costs low.  Cody said, "Now this is the type of stuff you should share on your blog!" HA! So I am taking his advice, and if this blog is a big flop, then I will 100% be blaming him. If it is a huge success, shared millions of times, and lands me on the Today Show than it was absolutely unquestionably my idea.  

Here is what I am going to lay out for you below:

  • A list of all the items and their respective prices for the week
  • The total cost and how that breaks down per day
  • Three recipes for the meats on this list
  • A sample 5 day meal plan using the above including 5 meals a day with an optional 6th meal

Keep in mind that this is a SIMPLE plan, so there will be some repetition to keep the cost down :) When I customize my meal plans for my clients there are TONS of options and recipes so that they can interchange and create endless meal plans for each week based off what they have, what their budget is, and how many people they are feeding.

THE LIST

EVERYTHING was purchased from ALDI except chicken breasts were from Walmart

  • 2 dozen eggs $4.64 (these have dramatically increased in price or I would have you get more)
  • 1 package Fit and Active Sweet Italian Turkey Sausage (5 sausages) $3.69  
  • 1 Package fresh skinless boneless chicken breasts (contains 7-9 breasts) $10.58   
  • 1 package green bell peppers (3 ct) $1.69  
  • Roma tomatoes (6ct) $.79
  • 1 bag baby carrots $1.29
  • 1 onion (white or yellow is best) $.45  
  • 1 package broccoli (2 crowns) $1.19
  • Zuchinni package (3ct) $1.19   
  • Whole wheat tortillas $1.89
  • 100% whole wheat bread $1.39  
  • Protein bars $4.69
  • Cocoa almonds $5.79
  • Deli turkey meat $2.49
  • Instant brown rice $1.49
  • Strawberries (2) $.79
  • Blueberries $.89
  • Natural peanut butter $2.69
  • Light cream cheese $.99
  • 1 jar spaghetti sauce $.99
  • 1 bottle BBQ sauce $.99

Total Cost: $49.40 + tax for me thats 8.5% = $53.59

With 5 meals a day for 5 days that is appx $2.14 per meal

*The only ingredient I don't have listed that you will need for recipes is olive oil or coconut oil.  The reason being you only need about 1 Tablespoon, and I didn't want to factor an entire jar into the cost.  Also if you like to use butter on your veggies or when you fry an egg, you will need to make sure you have that.  I have included some additional ingredients that would complement the meals but aren't necessary such as 2% cheese or veggie toppers like spinach, pickles, etc*

THE MEAL PLAN

Monday:

Breakfast- 1 egg and 3 egg whites scrambled and placed into whole wheat tortilla with 1 cut up tomato on top and rolled up for a burrito (2% cheese optional and not included in price break down)

Snack 1- 1 protein bar 

Lunch- 2 pieces of whole wheat bread (toasted if you prefer) and 1/4 of the deli turkey meat, 4 strawberries, and 5 baby carrots.   Use whatever sauces you like for your sandwiches (mustard, light mayo, etc. and you can top with tomato, any veggies, pickles, etc).  I also like to sprinkle my sandwiches with salt, pepper and oregano 

Snack 2- 1/4 cup cocoa almonds

Dinner- Chicken Vegetable Spaghetti

Optional Snack 6: 1 Tablespoon peanut butter

 

Tuesday:

Breakfast- 1 egg and 3 egg whites scrambled and topped with chopped up tomato with a side of 2 pieces of whole wheat toast and some peanut butter on top

Snack 1- 1 protein bar

Lunch- Left over Chicken from your Chicken Spaghetti in a whole wheat tortilla for a wrap with 1/2 cup blueberries

Snack 2- 1/4 cup cocoa almonds

Dinner- Sweet Italian Turkey Sausage with peppers and onions with side of steamed broccoli

Optional Snack 6: 1 Tablespoon peanut butter

Wednesday: 

Breakfast- 2 pieces of whole wheat toast with an egg in the middle (take a circle cut out or a top from one of your bigger spices and push it into center of the bread to make a hole.  Spray a pan with pam and turn on medium heat.  Put a little butter in pan if you wish and then crack egg in hole of bread.  Let it cook until side is white, then flip and cook other side.  You can cook all the way through or leave yolk runny)

Snack 1- 1/4 cup strawberries and 1/4 cup blueberries

Lunch- Left over turkey sausage with 1/3 cup cooked brown rice and 6 baby carrots

Snack 2- 1/4 of the deli turkey meat with a side of cut up bell pepper

Dinner- BBQ chicken and steamed broccoli

Optional Snack 6: 1 Tablespoon peanut butter

Thursday:

Breakfast-1 egg and 3 egg whites scrambled and placed into whole wheat tortilla rolled up for a burrito (same as monday...other things are optional)

Snack 1- Protein Bar

Lunch- Left over BBQ Chicken (you can shred if you want) on whole wheat toast with Tomato and any other veggies you want on top.  You can use extra bbq sauce on either side of the bread so it isn't dry. Side of 6 strawberries

Snack 2- 1/4 cup cocoa roasted almonds

Dinner- Left over chicken vegetable spaghetti (you can noodle a fresh zucchini if you want)

Optional Snack 6: 1 Tablespoon peanut butter

Friday:

Breakfast- 1 egg and 3 egg whites scrambled and topped with chopped up tomato with a side of 2 pieces of whole wheat toast and some peanut butter on top

Snack 1- Protein bar 

Lunch- Left over BBQ chicken cut up in a wrap.  You can also make it into a quesadilla using 1 tortilla and folding it in half. You would need some 2% cheese and about 1/2 Tbsp butter to cook it on a skillet

Snack 2- 8-10 baby carrots and turkey deli meat

Dinner- Left over turkey sausage with 1/3 cup brown rice

Optional Snack 6: 1 Tablespoon peanut butter

Recipes

Chicken Vegetable Spaghetti

Serves 5-6

For the crockpot:

3-4 chicken breasts

1 jar of spaghettis sauce 

3-4 Tbsp light cream cheese

Seasonings to taste: salt, pepper, italian seasoning, parsley, basil

For Noodles:

2- 3 zucchini's (you can do 1-2 and then wait and do 1 fresh for left overs)

olive oil or coconut oil (optional)

Directions:

Place chicken in the crockpot and then cover with the pasta sauce. Sprinkle with spices to your desired taste and place the cream cheese on top. Ideally you should stir at some point throughout the day, but if you can't then just stir once you get home.  Cook on low for 5-8 hours (newer crockpots cook way faster than the older ones, so adjust according to your crockpot).  Another option is to wait to put in the cream cheese and add it once you get home if it has enough time to melt before you serve it for dinner.  

Noodle your zucchini using a Veggeti or other vegetable noodler (you can get these at Walmart or bed, bath and beyond).  Place noodles in a sauté pan and spray with pam or add up to 1 Tbsp coconut oil or extra virgin olive oil. Sauté noodles until soft and hot.  

Take 2 forks and shred up the chicken in the crockpot and pour 1 cup of meat and sauce on top of your veggie noodles.

 

Sweet Italian Turkey Sausage with Bell Peppers and Onions

Serves 5

1 package Fit and Active Italian Turkey Sausage 

1 bell peppers (any color)

1/2 white onion

1/2 tsp salt

1/4 tsp pepper

1/2 tsp basil

1 Tbsp coconut oil

Directions:

Cut onion and peppers (take out seeds and membranes) into long skinny slivers.  

Place 5 sausages and peppers and onions in a skillet that has a lid.  Pour on coconut oil and spices an stir.  Turn heat on and up to about medium heat. 

Cover while cooking and Stir every 5 minutes flipping the sausages.  

Cook until sausages reach at least 165 degrees and juices run clear.  This takes about 20 min.

 

BBQ Chicken

Serves 4-6

1 bottle bbq sauce

4 chicken breasts

Directions:

Heat oven to 350.  Place chicken breasts in a pyrex and squeeze about half the bottle of BBQ sauce on top.  Spread it around then cover with foil and cook for 45 minutes