Life can get hectic, especially when you’re juggling work, school, and home responsibilities. Meal planning doesn’t have to be complicated or expensive, though! With a little planning and some creative, budget-friendly recipes, you can have a week of delicious, satisfying dinners without breaking the bank.
Whether you’re cooking for a busy family or just for you and a partner, this 7-day meal plan will save you time and money. Each recipe is quick, affordable, and easy to make—perfect for busy weeknights.
Day 1: One-Pan Chicken and Veggies
Start your week with a simple, healthy one-pan meal that minimizes cleanup and packs in tons of flavor.
Ingredients:
4 chicken breasts (or thighs
2 cups of mixed vegetables (carrots, broccoli, potatoes, or whatever you have on hand)
Olive oil
Salt, pepper, and your choice of seasoning (garlic powder, paprika, etc.)
Instructions:
Preheat the oven to 400°F (200°C).
Arrange the chicken and veggies on a baking sheet.
Drizzle with olive oil and season everything generously.
Roast for 25-30 minutes, until the chicken is cooked through and veggies are tender.
Serve with rice or a simple side salad.
Why It’s Affordable: Using a single pan reduces the need for multiple ingredients, and chicken is often a budget-friendly protein.
Day 2: Taco Night
Tacos are quick to prepare and everyone can customize their own. Perfect for a busy night!
Ingredients:
1 lb ground beef (or turkey for a leaner option)
Taco seasoning (store-bought or homemade)
Tortillas
Lettuce, tomato, cheese, salsa, and sour cream (optional)
Instructions:
Cook the ground beef in a skillet over medium heat, adding taco seasoning and a little water.
Warm the tortillas and set up a taco bar with your favorite toppings.
Serve with some simple chips and salsa or a side of Mexican rice.
Why It’s Affordable: Ground beef is relatively inexpensive, and tacos are customizable so you can use up leftover ingredients from other meals.
Day 3: Veggie Stir-Fry
Stir-fries are an excellent way to use up leftover veggies in the fridge while creating a satisfying, quick meal.
Ingredients:
1 cup of rice (or noodles if preferred)
2 cups mixed vegetables (broccoli, bell peppers, carrots, etc.)
Soy sauce, garlic, and a dash of sesame oil
Optional: Tofu or chicken
Instructions:
Cook rice or noodles according to package instructions.
In a large skillet or wok, heat sesame oil and sauté garlic until fragrant.
Add veggies and stir-fry for 5-7 minutes, adding soy sauce as it cooks.
Toss in your protein (chicken, tofu, etc.), if using, and cook until done.
Serve over rice or noodles.
Why It’s Affordable: Stir-fries are a great way to use inexpensive veggies and rice, and the meal can be made in under 30 minutes.
Day 4: Spaghetti with Marinara Sauce
A classic, budget-friendly dinner that will feed the whole family!
Ingredients:
1 lb spaghetti
1 jar marinara sauce
Parmesan cheese (optional)
Side salad or garlic bread (optional)
Instructions:
Cook the spaghetti according to package instructions.
While the pasta cooks, heat the marinara sauce in a separate pot.
Drain the pasta and toss it in the sauce. Top with Parmesan cheese.
Serve with a side salad or garlic bread for extra flavor.
Why It’s Affordable: Pasta and marinara sauce are very cost-effective, and you can stretch the meal with simple sides.
Day 5: Chicken Fried Rice
A great way to use up leftover rice from Day 3!
Ingredients:
2 cups cooked rice (preferably cold)
2 chicken breasts or thighs, diced
Frozen peas and carrots
2 eggs
Soy sauce, garlic, and sesame oil
Instructions:
In a large skillet, cook the diced chicken until browned.
Push the chicken to one side of the pan and scramble the eggs on the other side.
Add the peas and carrots and cooked rice, mixing everything together.
Drizzle with soy sauce and sesame oil and stir-fry for 5-7 minutes.
Why It’s Affordable: This meal is a great way to use up leftover rice and veggies, and you can add protein based on what’s on sale.
Day 6: Baked Ziti
Comforting and hearty, this dish is perfect for a busy weekend night.
Ingredients:
1 lb ziti pasta
2 cups marinara sauce
1-2 cups shredded mozzarella cheese
Parmesan cheese (optional)
Instructions:
Cook the ziti according to package instructions.
Preheat the oven to 375°F (190°C).
In a baking dish, layer cooked pasta with marinara sauce and mozzarella cheese.
Bake for 20-25 minutes, until bubbly and golden.
Serve with a side salad.
Why It’s Affordable: Pasta, cheese, and sauce are inexpensive staples, and this meal can be made in bulk.
Day 7: Veggie Chili
A hearty, filling vegetarian meal that’s perfect for leftovers.
Ingredients:
2 cans of beans (black beans, kidney beans, etc.)
1 can diced tomatoes
1 onion, chopped
1 bell pepper, chopped
Chili seasoning (or a mix of cumin, chili powder, garlic powder)
Optional: Sour cream, cheese, or tortilla chips for garnish
Instructions:
In a large pot, sauté onions and bell pepper until softened.
Add the beans, diced tomatoes, and chili seasoning. Simmer for 20-30 minutes.
Serve with your choice of toppings.
Why It’s Affordable: Canned beans and tomatoes are inexpensive, and you can make a large batch to stretch over several meals.
Conclusion
There you have it — a week’s worth of affordable, delicious dinners that are perfect for busy families or couples! With these simple, budget-friendly meals, you’ll spend less time in the kitchen and more time enjoying your evening. Don’t forget to plan your meals in advance and make use of leftovers to save even more money!