If you are like most people, you've had hard times, times when you weren't sure how you were going to get by until pay day. This 7-day meal-plan covers 7 evenings of meals (there will be some leftovers for lunch, but in hard times, PB & J and egg-salad sandwiches are my go-to solutions), on a shoe-string budget.
Just an aside—this is not low-carb, paleo, vegetarian, or gluten-free meal plan. This is a plan for people that don't have diet-restrictions and for times when you need cheap meals that will be filling.
Monday: Chili over brown rice
Tuesday: Chicken noodle soup
Wednesday: Chili Cheese Burritos
Thursday: Eggs and Pancakes
Friday: Chili-Stuffed Baked Potatoes
Saturday: Chicken and Veggies
Sunday: Tomato Soup and Grilled Cheese
Meal Prep:
Monday, Wednesday, Friday:
Make a huge pot of chili. The way to do this cheaply is to use mainly beans to a pound or 2 of ground meat, depending on your budget. I try to get 2 pounds of ground meat but have been known to stretch this with one pound and fill in with beans. If your budget allows, buy 4-5 cans of pinto, red, or "chili" beans. If not, go with prepared dried (they're likely better for you any how and cheaper) beans. Cook your ground meat with onions, salt and pepper, drain grease. To the empty pan, add 2 cups or cans of beans and mash well. Add back ground beef and mix. Add chili seasoning (your own or at least 2 packets of store-bought), 2 cans of crushed tomatoes, 1 can of tomato sauce, and enough water to cover. Allow to simmer as long as possible. Add in salt, pepper, cumin, garlic, onion, cayenne to your taste preference. Add in last 2 cups of beans 30 minutes before serving. Portion out about 1.5 cups of chili for your burritos, and 3-4 cups for your chili-stuffed baked potatoes. The rest will be served the first day over brown rice (and don't be stingy with the rice). Grate a small amount of cheese over the chili and rice and serve with bread or crackers. Your burritos will consist of flour tortillas with 1 tablespoon of chili, any leftover brown rice, and a small amount of grated cheese, rolled up and baked at 350 degrees for about 15 minutes. Serve with corn or whatever you like. For the baked potatoes, prepare them in the oven. Split open and top with chili and grated cheese (also any other toppings you like). A salad goes well with these.
Tuesday/Saturday:
Meal Prep:
Monday, Wednesday, Friday:
Make a huge pot of chili. The way to do this cheaply is to use mainly beans to a pound or 2 of ground meat, depending on your budget. I try to get 2 pounds of ground meat but have been known to stretch this with one pound and fill in with beans. If your budget allows, buy 4-5 cans of pinto, red, or "chili" beans. If not, go with prepared dried (they're likely better for you any how and cheaper) beans. Cook your ground meat with onions, salt and pepper, drain grease. To the empty pan, add 2 cups or cans of beans and mash well. Add back ground beef and mix. Add chili seasoning (your own or at least 2 packets of store-bought), 2 cans of crushed tomatoes, 1 can of tomato sauce, and enough water to cover. Allow to simmer as long as possible. Add in salt, pepper, cumin, garlic, onion, cayenne to your taste preference. Add in last 2 cups of beans 30 minutes before serving. Portion out about 1.5 cups of chili for your burritos, and 3-4 cups for your chili-stuffed baked potatoes. The rest will be served the first day over brown rice (and don't be stingy with the rice). Grate a small amount of cheese over the chili and rice and serve with bread or crackers. Your burritos will consist of flour tortillas with 1 tablespoon of chili, any leftover brown rice, and a small amount of grated cheese, rolled up and baked at 350 degrees for about 15 minutes. Serve with corn or whatever you like. For the baked potatoes, prepare them in the oven. Split open and top with chili and grated cheese (also any other toppings you like). A salad goes well with these.
Tuesday/Saturday:
Either prepare a whole chicken in the crock pot or oven or buy a rotisserie chicken. For the Chicken and Veggies, use this recipe or any other inexpensive recipe you have for these. For the Chicken Noodle Soup, use this recipe.
Thursday/Sunday:
Scramble eggs (this recipe is a winner) and prepare pancakes. If you have flour and baking powder, it's cheaper to do it from scratch, but even a mix is inexpensive. Prepare as many as needed for your family. I tend to go with Campbell's for my tomato soup, but that's up to you. I usually buy 2 cans and grill up enough cheese sandwiches to satisfy my crew.
Estimated price break down for a family of four (I do not include spices, oils, basic staples like flour or butter, or side dishes in my cost breakdown):
2 pounds ground beef: $6
1 bag dried beans: $1.50
2 cans crushed tomatoes: $1
1 can tomato sauce: 25 cents
2 packets chili seasoning: $1
Brown rice: $1.50
1 bag of russet potatoes: $3
1 pack of 30 flour tortillas: $2
1.5 pound block of sharp cheddar cheese: $4.50
1 family pack size of Mahatma yellow rice: $1.89
1 half bag of frozen peas and carrots: 50 cents
1 large box of chicken broth: $2.50
Rotisserie chicken: $6.99
Half package egg noodles: 50 cents
Half package carrots: 75 cents
2 cans Campbell's tomato soup: $2
1 loaf bread: $1
1 dozen eggs: $1.50
Pancake mix: $2
Grand Total: $41.38 for 28 servings of food = $1.48 per serving!
Hopefully, none of you find yourself in financial troubles, but if you do, just know that feeding a family of 4 dinner for a week cheaply can be done. I hope this helps!
Thursday/Sunday:
Scramble eggs (this recipe is a winner) and prepare pancakes. If you have flour and baking powder, it's cheaper to do it from scratch, but even a mix is inexpensive. Prepare as many as needed for your family. I tend to go with Campbell's for my tomato soup, but that's up to you. I usually buy 2 cans and grill up enough cheese sandwiches to satisfy my crew.
Estimated price break down for a family of four (I do not include spices, oils, basic staples like flour or butter, or side dishes in my cost breakdown):
2 pounds ground beef: $6
1 bag dried beans: $1.50
2 cans crushed tomatoes: $1
1 can tomato sauce: 25 cents
2 packets chili seasoning: $1
Brown rice: $1.50
1 bag of russet potatoes: $3
1 pack of 30 flour tortillas: $2
1.5 pound block of sharp cheddar cheese: $4.50
1 family pack size of Mahatma yellow rice: $1.89
1 half bag of frozen peas and carrots: 50 cents
1 large box of chicken broth: $2.50
Rotisserie chicken: $6.99
Half package egg noodles: 50 cents
Half package carrots: 75 cents
2 cans Campbell's tomato soup: $2
1 loaf bread: $1
1 dozen eggs: $1.50
Pancake mix: $2
Grand Total: $41.38 for 28 servings of food = $1.48 per serving!
Hopefully, none of you find yourself in financial troubles, but if you do, just know that feeding a family of 4 dinner for a week cheaply can be done. I hope this helps!
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