# 7-Day Budget Family Meal Plan

**Intro**  
Feeding a family on a budget doesn’t have to mean sacrificing nutrition or flavor. This 7‑day plan is built around inexpensive pantry staples (rice, beans, pasta, oats), affordable proteins (eggs, canned tuna, chicken thighs), and seasonal vegetables. Each day provides roughly **1,800–2,200 kcal per adult** (adjust portions for kids) with a balanced macronutrient split of **≈45 % carbs, 30 % protein, 25 % fat**. Meals are quick to prep, use overlapping ingredients to minimize waste, and can be scaled up or down depending on family size.

**How to Use This Plan**  

1. **Prep in batches** – Cook a big pot of rice, beans, or pasta on Sunday; store in the fridge for 4‑5 days.  
2. **Double recipes** – Many dinner recipes make extra servings for lunch the next day.  
3. **Swap proteins** – If you have a sales flyer for ground turkey, beef, or plant‑based crumbles, feel free to substitute.  
4. **Adjust portions** – A typical adult serving is shown; children usually need ½–¾ of that amount.  

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## Day 1

| Meal | Menu | Calories | Protein | Carbs | Fat |
|------|------|----------|---------|-------|-----|
| **Breakfast** | Oatmeal (½ cup dry oats) with 1 tbsp peanut butter, sliced banana, and a drizzle of honey | 380 | 12 g | 55 g | 13 g |
| **Lunch** | Chicken & rice bowl: 4 oz baked chicken thigh, 1 cup cooked brown rice, steamed broccoli, soy‑ginger sauce | 460 | 28 g | 55 g | 12 g |
| **Dinner** | One‑pot chili: ½ lb ground turkey, 1 can kidney beans, 1 can diced tomatoes, chili spices, served with ½ cup cooked quinoa | 520 | 35 g | 55 g | 14 g |
| **Snack** | Greek yogurt (¾ cup) with a handful of frozen berries | 180 | 15 g | 20 g | 2 g |
| **Total** |  | **1,540** | **90 g** | **185 g** | **41 g** |

---

## Day 2

| Meal | Menu | Calories | Protein | Carbs | Fat |
|------|------|----------|---------|-------|-----|
| **Breakfast** | Scrambled eggs (2) with spinach and 1 slice whole‑wheat toast | 320 | 20 g | 30 g | 14 g |
| **Lunch** | Tuna pasta salad: 1 can tuna, 1 cup cooked rotini, peas, light mayo, lemon zest | 440 | 30 g | 55 g | 12 g |
| **Dinner** | Baked sweet potatoes (2 medium) topped with black beans, salsa, and ¼ cup shredded cheddar | 460 | 22 g | 70 g | 12 g |
| **Snack** | Apple slices with 2 tbsp almond butter | 210 | 5 g | 25 g | 12 g |
| **Total** |  | **1,430** | **77 g** | **180 g** | **50 g** |

---

## Day 3

| Meal | Menu | Calories | Protein | Carbs | Fat |
|------|------|----------|---------|-------|-----|
| **Breakfast** | Smoothie: 1 banana, ½ cup frozen mixed berries, 1 cup milk, 1 tbsp flaxseed, ½ cup rolled oats | 380 | 12 g | 65 g | 10 g |
| **Lunch** | Leftover chili over a small baked potato | 460 | 30 g | 55 g | 12 g |
| **Dinner** | Stir‑fry: 4 oz diced chicken, mixed frozen veggies, 1 cup cooked white rice, soy sauce, 1 tsp sesame oil | 500 | 28 g | 65 g | 12 g |
| **Snack** | Cottage cheese (½ cup) with pineapple chunks | 150 | 14 g | 15 g | 4 g |
| **Total** |  | **1,490** | **84 g** | **200 g** | **38 g** |

---

## Day 4

| Meal | Menu | Calories | Protein | Carbs | Fat |
|------|------|----------|---------|-------|-----|
| **Breakfast** | Whole‑wheat pancakes (3 small) with maple syrup and a side of scrambled eggs (1) | 390 | 16 g | 55 g | 12 g |
| **Lunch** | Mediterranean quinoa salad: quinoa, chickpeas, cucumber, tomato, feta, olive oil & lemon | 440 | 16 g | 55 g | 18 g |
| **Dinner** | Baked cod (or any white fish on sale) 4 oz, roasted potatoes, green beans | 460 | 30 g | 55 g | 12 g |
| **Snack** | Carrot sticks with 3 tbsp hummus | 150 | 4 g | 18 g | 8 g |
| **Total** |  | **1,440** | **66 g** | **183 g** | **50 g** |

---

## Day 5

| Meal | Menu | Calories | Protein | Carbs | Fat |
|------|------|----------|---------|-------|-----|
| **Breakfast** | Greek yogurt parfait: ¾ cup yogurt, ¼ cup granola, drizzle honey, sliced strawberries | 350 | 18 g | 45 g | 10 g |
| **Lunch** | Turkey & cheese roll‑ups (4 oz sliced turkey, cheese, lettuce) with a side of cucumber slices | 380 | 30 g | 10 g | 22 g |
| **Dinner** | Spaghetti with meat sauce: ½ lb ground beef, marinara, whole‑wheat spaghetti, side salad | 560 | 35 g | 70 g | 16 g |
| **Snack** | Popcorn (3 cups air‑popped) with nutritional yeast | 120 | 4 g | 22 g | 2 g |
| **Total** |  | **1,410** | **87 g** | **147 g** | **50 g** |

---

## Day 6

| Meal | Menu | Calories | Protein | Carbs | Fat |
|------|------|----------|---------|-------|-----|
| **Breakfast** | Breakfast burrito: scrambled egg, black beans, salsa, 1 small tortilla, shredded cheese | 380 | 22 g | 40 g | 14 g |
| **Lunch** | Leftover spaghetti meat sauce served over baked zucchini boats | 460 | 30 g | 55 g | 12 g |
| **Dinner** | Sheet‑pan sausage (2 oz) with roasted carrots, potatoes, and onions; drizzle olive oil | 520 | 22 g | 55 g | 20 g |
| **Snack** | Banana with 1 tbsp peanut butter | 210 | 5 g | 30 g | 9 g |
| **Total** |  | **1,570** | **79 g** | **180 g** | **55 g** |

---

## Day 7

| Meal | Menu | Calories | Protein | Carbs | Fat |
|------|------|----------|---------|-------|-----|
| **Breakfast** | Overnight oats: ½ cup oats, ½ cup milk, 1 tbsp chia, ½ cup diced mango | 350 | 12 g | 55 g | 10 g |
| **Lunch** | Veggie fried rice: leftover rice, mixed veggies, 2 eggs, soy sauce, 1 tsp oil | 460 | 20 g | 65 g | 14 g |
| **Dinner** | Slow‑cooker chicken stew: chicken thighs, carrots, potatoes, peas, broth; serve with crusty bread | 540 | 30 g | 65 g | 12 g |
| **Snack** | Trail mix (¼ cup peanuts, raisins, pretzel bits) | 180 | 5 g | 20 g | 10 g |
| **Total** |  | **1,530** | **67 g** | **205 g** | **46 g** |

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## Grocery List

### Produce
- Bananas (7)
- Apples (4)
- Frozen mixed berries (1 lb)
- Fresh strawberries (1 lb)
- Mango (1 small)
- Spinach (1 bag)
- Broccoli crowns (2)
- Green beans (1 lb)
- Carrots (2 lb)
- Celery (1 bunch)
- Onion (4)
- Garlic (1 head)
- Sweet potatoes (4 medium)
- White potatoes (5 medium)
- Zucchini (2)
- Cucumber (1)
- Tomatoes (4)
- Lemon (2)
- Fresh herbs (optional: cilantro, parsley)

### Proteins
- Chicken thighs (2 lb)
- Ground turkey (½ lb)
- Ground beef (½ lb)
- Canned tuna (2 cans)
- Canned salmon or sardines (optional)
- Eggs (2 dozen)
- Deli turkey slices (½ lb)
- Cheddar cheese block (8 oz)
- Feta cheese (4 oz)
- Greek yogurt (32 oz)
- Cottage cheese (16 oz)

### Pantry / Dry Goods
- Rolled oats (2 lb)
- Brown rice (1 lb)
- White rice (1 lb)
- Quinoa (½ lb)
- Whole‑wheat pasta (1 lb)
- Rotini pasta (½ lb)
- Whole‑wheat tortillas (1 pkg)
- Whole‑wheat bread or crusty loaf (1)
- Canned kidney beans (1)
- Canned black beans (2)
- Canned chickpeas (1)
- Canned diced tomatoes (2)
- Tomato sauce / marinara (1 jar)
- Peanut butter (1 jar)
- Almond butter (small jar)
- Light mayonnaise (1 jar)
- Soy sauce
- Olive oil
- Sesame oil
- Honey or maple syrup
- Flaxseed (ground, ½ lb)
- Chia seeds (½ lb)
- Trail mix (½ lb)
- Popcorn kernels (½ lb)
- Nutritional yeast (optional)
- Spices: chili powder, cumin, paprika, oregano, black pepper, salt

### Dairy / Refrigerated
- Milk (1 gal) or plant‑based alternative
- Shredded cheddar (1 bag)

### Frozen
- Mixed vegetables (1 bag)
- Peas (1 bag)

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## Tips for Success

1. **Batch‑cook staples** – Cook all rice, quinoa, and beans on Sunday; store in airtight containers.  
2. **Reuse sauces** – A simple soy‑ginger or salsa can flavor multiple dishes, saving money and prep time.  
3. **Freeze leftovers** – Portion dinner leftovers into freezer bags; they reheat quickly for lunch on busy days.  
4. **Shop the perimeter** – Fresh produce, meat, and dairy are usually cheaper at the store’s edge; bulk‑pack pantry items from the inner aisles.  
5. **Seasonal swaps** – Replace broccoli with kale, or sweet potatoes with butternut squash, based on what’s on sale.  
6. **Stretch protein** – Add a splash of milk or a spoonful of beans to sauces to increase volume without extra cost.  
7. **Involve the kids** – Let them assemble their own burritos or top their oatmeal; it reduces waste and builds healthy habits.  

Enjoy the meals and the savings!