Budget-Friendly Healthy Meal Plan (Eat Well for Less)

Healthy food does not have to be expensive. Some of the most nutritious foods, like beans, lentils, oats, eggs and frozen vegetables, are also among the cheapest. This plan shows how to build a week of balanced meals around them.

Budget Superstars

• Dried or canned beans and lentils
• Eggs
• Rolled oats
• Brown rice and whole-wheat pasta
• Frozen vegetables and fruit
• Bananas, apples, carrots, cabbage and onions
• Canned tomatoes and canned tuna
• Peanut butter

Sample Day 1

• Breakfast: Oatmeal with banana and peanut butter
• Lunch: Tuna and white bean salad with lemon and olive oil
• Dinner: Lentil and vegetable stew with brown rice

Sample Day 2

• Breakfast: Scrambled eggs with frozen spinach and toast
• Lunch: Leftover lentil stew
• Dinner: Whole-wheat pasta with tomato sauce, frozen broccoli and white beans

Sample Day 3

• Breakfast: Overnight oats with frozen berries
• Lunch: Egg fried rice with frozen peas and carrots
• Dinner: Black bean tacos with cabbage slaw and salsa

Money-Saving Tips

1. Plan meals around what is on sale and in season.
2. Cook big batches and freeze portions.
3. Buy store brands of staples like oats, rice and canned goods.
4. Use every part: vegetable scraps can become broth.
5. Choose plant proteins a few nights a week.