Clean & Cheap: 70 Weekly Meal Plan Ideas That Won’t Break the Bank

Eating well doesn’t have to involve pricey superfoods or complicated cooking techniques. The ideas below rely on everyday grocery staples, seasonal produce, and simple prep methods that keep both nutrition and cost in check. Mix and match them to build weekly menus, or slot a handful into your current routine whenever you need fresh inspiration.

1. Overnight Oats with Banana & Peanut Butter

Stir rolled oats, milk (dairy or plant-based), and a dash of cinnamon in a jar before bed. By morning the oats have softened, so all that’s left is adding fresh banana and an economical spoonful of peanut butter for protein and healthy fats. Prep several jars at once for grab-and-go breakfasts all week.

2. Vegetable Egg Muffins

Whisk eggs with finely chopped vegetables, pour into a lightly oiled muffin tin, and bake until puffed. The little frittatas reheat quickly and freeze well, making them ideal for busy mornings. Use leftover veggies to cut waste and keep costs low.

3. Greek Yogurt Parfait with Frozen Berries

Frozen fruit is often cheaper than fresh yet packed with nutrients. Thaw berries overnight, then layer with plain Greek yogurt and a modest spoonful of homemade granola or oats. The combination delivers protein, fiber, and antioxidants without straining your wallet.

4. Savory Oatmeal with Spinach and Egg

Cook oats in low-sodium vegetable broth instead of water for extra flavor. Stir in fresh or frozen spinach, then crown the bowl with a poached or fried egg. It’s an inexpensive twist that turns breakfast into a hearty, balanced meal.

5. Cottage Cheese with Pineapple & Sunflower Seeds

Canned pineapple packed in juice adds natural sweetness without breaking the bank. Pair it with protein-rich cottage cheese and crunchy sunflower seeds for a snack that keeps hunger at bay. Portion into reusable containers for an easy desk-side bite.

6. Apple-Cinnamon Quinoa Porridge

Simmer quinoa in milk until tender, then stir in chopped apples and ground cinnamon. Quinoa cooks faster than many whole grains and offers a complete protein profile. Leftovers warm nicely for quick weekday breakfasts.

7. Chia Seed Pudding with Mango

Combine chia seeds with milk and a drizzle of honey, then chill for a few hours to thicken. Top with fresh or frozen mango for natural sweetness and vitamin C. Each serving costs pennies and feels like a treat.

8. Lentil & Vegetable Soup

Brown onions and garlic, add lentils, chopped veggies, and broth, then simmer until everything is tender. Lentils cook quickly compared with other dry beans and don’t require soaking. Make a big pot on Sunday and portion out lunches through Thursday.

9. Chickpea Salad Wraps

Mash canned chickpeas with a little plain yogurt, mustard, and diced veggies for crunch. Spoon the mixture into tortillas or lettuce leaves for a filling yet budget-friendly lunch. The salad keeps for three days in the fridge, so meal prep is effortless.

10. Brown Rice & Black Bean Burrito Bowls

Cook a large batch of brown rice, then top individual portions with smoky black beans, corn, and homemade salsa. Using pantry staples cuts grocery costs and limits food waste. Add avocado or a squeeze of lime for extra flavor without much expense.

11. Tuna & White Bean Salad

Canned tuna in water pairs nicely with mild white beans for a protein-packed meal. Toss with lemon juice, olive oil, and herbs for freshness. Serve over greens or pile onto whole-grain toast for a quick lunch.

12. Roasted Sweet Potato & Kale Salad

Cube sweet potatoes and roast until caramelized, then mix with chopped raw kale massaged in a bit of olive oil. Sprinkle pumpkin seeds for crunch and a light vinaigrette to tie it together. The salad tastes great cold, perfect for packed lunches.

13. Whole-Wheat Pasta with Tomato & Spinach

Simmer canned tomatoes with garlic and herbs, then fold in fresh or frozen spinach at the end. Whole-wheat pasta provides extra fiber and keeps you fuller longer. This one-pot meal comes together in under 25 minutes, making it weeknight-friendly.

14. Hummus & Veggie Pita Pockets

Spread a generous layer of hummus inside a whole-grain pita and load it with crunchy vegetables. The combination offers plant-based protein, fiber, and vibrant color. Keep a container of pre-cut veggies in the fridge so assembly takes seconds.

15. Quinoa Tabbouleh with Cucumber & Tomato

Swap traditional bulgur for quinoa to bump up the protein content. Toss cooled quinoa with parsley, lemon juice, olive oil, and chopped vegetables. This refreshing salad holds up well, making it ideal for potlucks or packed lunches.

16. Turkey & Avocado Lettuce Wraps

Brown lean ground turkey with mild spices, then spoon into crisp lettuce leaves. A few chunks of avocado add creaminess and healthy fats without needing cheese or sour cream. It’s a speedy dinner that keeps carbohydrates in check.

17. Barley & Roasted Vegetable Medley

Cook pearl barley until tender, then fold in a tray of roasted seasonal vegetables. The chewy grain absorbs any leftover roasting juices, adding depth of flavor. Make a double batch and serve warm for dinner, then chilled as a salad the next day.

18. Peanut Soba Noodle Salad

Buckwheat soba noodles cook in just a few minutes, saving both time and energy costs. Toss them in a homemade peanut-lime sauce and add crunchy vegetables for texture. Enjoy it warm initially and cold for leftovers—it’s delicious both ways.

19. Edamame & Corn Salad

Frozen edamame and corn make this salad affordable year-round. Mix the thawed veggies with lime juice, olive oil, and fresh herbs for a bright side dish or light lunch. Extra portions keep well in the fridge for three days.

20. One-Pan Lemon Herb Chicken & Broccoli

Arrange bone-in chicken pieces and broccoli on a single pan, drizzle with olive oil, lemon juice, and dried herbs, then roast until the chicken skin is crisp. The broccoli caramelizes in the pan juices, so every bite tastes indulgent. Fewer dishes mean less cleanup and lower utility costs.

21. Baked Cod with Tomato & Olives

Lightly season affordable frozen cod, then nestle it into a quick sauce of canned tomatoes and olives. Bake until the fish is opaque and easily flakes with a fork. Serve over brown rice or whole-wheat couscous to soak up the savory juices.

22. Turkey Chili with Black Beans

Ground turkey simmers with canned tomatoes, black beans, and spices for a comforting meal that stretches across several servings. Chili tastes even better the next day, so make a large pot for lunches. Freeze any extra for a no-effort dinner down the line.

23. Veggie Stir-Fry with Tofu

Press extra-firm tofu to remove moisture, then quickly brown it in a hot pan. Add mixed vegetables and a simple sauce of soy, garlic, and ginger for flavor. Serve over brown rice for a complete, wallet-friendly dinner.

24. Stuffed Bell Peppers with Brown Rice & Turkey

Combine cooked brown rice, ground turkey, and tomato sauce, then spoon into bell pepper halves. Bake until peppers are tender and filling is piping hot. Any leftover rice mixture can be frozen in portions for quick future meals.

25. Sheet-Pan Salmon & Root Vegetables

Arrange salmon and chunky root vegetables on one pan, brush with Dijon and maple syrup, and roast until the fish is just opaque. Cooking everything together maximizes oven space and saves energy costs. Leftover veggies make a great lunch tossed with greens.

26. Sweet Potato Black Bean Tacos

Roast diced sweet potatoes with chili powder until caramelized, then pair with seasoned black beans in warm tortillas. A quick slaw of cabbage and lime balances the natural sweetness. This plant-based dinner is both satisfying and budget-minded.

27. Spinach & Feta Stuffed Chicken Breast

Butterfly chicken breasts, fill with a mixture of sautéed spinach and crumbled feta, then bake until juicy. A quick sear before baking helps lock in moisture and adds golden color. Pair with quinoa or steamed vegetables for a balanced plate.

28. Homemade Veggie Pizza on Whole-Wheat Crust

Use a simple whole-wheat dough or a store-bought option for convenience. Top with tomato sauce and plenty of vegetables, then bake until the crust browns and cheese bubbles. Making pizza at home keeps costs low and sodium in check.

29. Skillet Shrimp with Garlic & Greens

Thaw frozen shrimp under cold water, then sauté quickly with garlic and olive oil. Fold in chopped kale or spinach until just wilted. Serve over whole-grain couscous for a speedy dinner rich in lean protein.

30. Cauliflower Chickpea Curry

Sauté onions and garlic, add curry powder, then simmer cauliflower florets and chickpeas in tomato sauce and coconut milk. The result is a warming dish that costs far less than takeout. Leftovers freeze well for future quick meals.

31. Beef & Vegetable Stir-Fry Over Quinoa

Use a lean cut like flank steak and slice it thin so a small amount stretches across several servings. Stir-fry with frozen mixed vegetables to keep costs predictable year-round. Quinoa adds protein and cooks faster than brown rice.

32. Spaghetti Squash with Marinara & Turkey Meatballs

Roast spaghetti squash until strands separate easily, then top with homemade or jarred marinara and baked turkey meatballs. The vegetable noodles cut carbohydrate load while offering vitamins A and C. Any excess meatballs freeze well for future dinners.

33. Slow-Cooker Chicken & White Bean Stew

Add chicken thighs, canned white beans, diced tomatoes, and herbs to a slow cooker in the morning. By evening the stew is rich, and the chicken falls apart effortlessly. Serve with whole-grain bread for dipping.

34. Mushroom & Pea Brown Rice Risotto

Swap arborio for brown rice to save money and boost fiber, knowing it takes a little longer to cook. Stir gradually with warm broth until creamy, then fold in sautéed mushrooms and peas. Nutritional yeast adds cheesy depth without dairy if desired.

35. Teriyaki Tofu & Vegetable Kebabs

Thread tofu cubes and vegetables onto skewers, brush with homemade teriyaki sauce, and grill on a stovetop grill pan. The glaze caramelizes, giving big flavor for little cost. These kebabs pair well with steamed brown rice or quinoa.

36. Greek-Style Baked Chicken Thighs with Lemon Potatoes

Season bone-in chicken thighs with garlic, oregano, and paprika, then roast alongside potato wedges tossed in lemon juice. The fats from the chicken flavor the potatoes, creating a self-basting dish. It’s hearty, simple, and inexpensive.

37. Zucchini Noodle Stir-Fry with Ground Turkey

Spiralized zucchini cooks quickly, allowing you to stretch a small amount of ground turkey into a filling meal. A soy-sesame sauce ties everything together with pantry ingredients. Serve immediately to keep the noodles from watering out.

38. Eggplant & Lentil Moussaka

Replace pricey ground meat with seasoned lentils for a lighter take on classic moussaka. Layer roasted eggplant, lentils, and tomato sauce, then top with a modest béchamel. The casserole holds beautifully for make-ahead dinners.

39. Whole-Grain Vegetable Paella

Swap traditional white rice for short-grain brown rice to retain the paella’s signature texture while boosting fiber. A mix of low-cost vegetables and a pinch of smoked paprika creates depth without expensive seafood. Let the rice sit undisturbed to form the coveted socarrat crust.

40. DIY Trail Mix with Nuts & Dried Fruit

Buy nuts and dried fruit in bulk, then portion into small containers for instant snacks. Controlling the mix lets you skip added sugars often found in commercial varieties. Keep a bag in your car or desk to avoid vending-machine temptations.

41. Carrot Sticks with Homemade Hummus

Blend canned chickpeas, lemon juice, garlic, and olive oil into a smooth dip within minutes. Carrots are one of the most affordable fresh vegetables year-round, especially when bought in bulk. Prep a big batch so healthy snacking is effortless.

42. Air-Popped Popcorn with Nutritional Yeast

Popcorn kernels cost pennies per serving and provide whole-grain fiber. A sprinkle of nutritional yeast adds a cheesy flavor along with B vitamins. Skip butter to keep the snack light and heart-friendly.

43. Baked Apple Chips with Cinnamon

Slice apples thinly, arrange on a parchment-lined tray, and bake at a low temperature until dry and crisp. A touch of cinnamon enhances flavor without added sugar. Store chips in an airtight jar for up to a week.

44. Hard-Boiled Eggs with Smoked Paprika

Boil a dozen eggs at once and chill them for easy protein boosts throughout the week. A pinch of smoked paprika elevates the flavor without expensive ingredients. Pair two eggs with a piece of fruit for a balanced snack.

45. Rice Cakes with Avocado Smash

Spread mashed ripe avocado over low-salt rice cakes for a quick, crunchy bite. Lemon juice prevents browning and brightens the flavor. This budget snack satisfies those mid-afternoon hunger pangs without relying on processed spreads.

46. Frozen Grape Skewers

Thread grapes onto small skewers and freeze for at least two hours. The result is a refreshing, bite-sized alternative to popsicles with zero added sugar. Kids and adults alike enjoy the natural sweetness.

47. Roasted Chickpeas with Cumin

Drain, rinse, and dry canned chickpeas, then coat in olive oil and cumin before roasting until crisp. They cool into crunchy nuggets perfect for snacking or salad toppings. Store in an airtight jar to keep them crunchy.

48. Greek Yogurt Ranch Dip with Cucumber Slices

Stir dried dill, onion powder, and garlic powder into plain Greek yogurt to create a tangy dip. Cucumber rounds or carrot coins serve as low-cost dippers. It’s a lighter, protein-rich alternative to store-bought ranch.

49. Cottage Cheese & Peach Cups

Use canned or fresh peaches depending on season and price, pairing them with cottage cheese for a sweet-savory snack. The combination supplies protein, calcium, and vitamin C. Keep small lidded cups in the fridge for grab-and-go convenience.

50. Banana Oat Pancakes

Blend rolled oats, ripe banana, egg, and a splash of milk to create a simple pancake batter. Cooking them in a non-stick pan minimizes oil use and cleanup. Freeze extras between sheets of parchment for quick reheating.

51. Pumpkin Spice Overnight Oats

Stir pumpkin purée, oats, milk, and warm spices together, then chill overnight. Pumpkin adds vitamin A and natural sweetness while keeping costs low when using canned purée. A sprinkle of seeds brings crunch and healthy fats.

52. Berry Spinach Smoothie

Blend frozen mixed berries, a handful of spinach, and water or milk for a nutrient-dense breakfast. The berries mask any earthy flavor from the greens. Using frozen produce keeps price predictable and texture frosty.

53. Breakfast Burrito with Eggs & Black Beans

Scramble eggs with canned black beans and mild salsa, then roll in a whole-wheat tortilla. Wrap each burrito in foil and freeze; reheat in the microwave for a two-minute meal. Bulk prepping a dozen at once saves both time and money.

54. Protein-Packed Banana Bread

Use overripe bananas, oats, and a scoop of peanut butter to boost protein without pricey powders. The loaf keeps well for five days and freezes beautifully. Enjoy a slice with coffee or as an afternoon snack.

55. Veggie-Loaded Frittata

Beat eggs with leftover vegetables, pour into a skillet, and bake until set. This dish is an excellent fridge-clean-out strategy that reduces waste. Cut into wedges for portable breakfasts or pair with salad for dinner.

56. Stir-Fried Bok Choy & Mushrooms

Quickly cook sliced mushrooms until browned, then add chopped bok choy and garlic. A splash of soy sauce ties everything together without excess sodium. Serve as a side or over rice with a fried egg for a complete meal.

57. Cajun Baked Tilapia with Quinoa

Dust budget-friendly tilapia with a homemade Cajun spice blend and bake until flaky. While the fish cooks, simmer quinoa for a quick, protein-rich base. A squeeze of lemon brightens the plate without extra cost.

58. Lentil Sloppy Joes

Swap ground beef for cooked lentils simmered in tomato sauce, onions, and spices. The savory mixture satisfies comfort-food cravings while slashing grocery bills. Serve on whole-grain buns or spoon over baked potatoes.

59. Chicken & Vegetable Kabsa-Inspired Rice

Sauté onions and spices, then add diced chicken and long-grain rice to cook in one pot. Carrots and raisins provide sweet contrast without added sugar. Everything steams together, saving energy and maximizing flavor.

60. Coconut Chickpea Stew

Canned chickpeas simmer in coconut milk, diced tomatoes, and curry spices for a silky stew. Spinach wilted in at the end adds color and nutrients. Serve over brown rice for a comforting, plant-based dinner.

61. Turkey & Spinach Stuffed Sweet Potatoes

Bake sweet potatoes until tender, then spoon in sautéed turkey and spinach seasoned with garlic. The natural sweetness contrasts the savory filling perfectly. Any leftover turkey mixture is delicious in wraps or over greens.

62. Simple Sushi Bowls with Canned Tuna

Layer short-grain rice with tuna mixed in a little sesame oil, sliced cucumber, and avocado. A sprinkle of nori strips and sesame seeds delivers sushi flavor without the rolling. Using canned tuna keeps cost and prep time low.

63. White Bean & Kale Pasta

Cook whole-wheat pasta and reserve a little starchy water. Sauté garlic, add white beans and kale, then toss everything together with the pasta water for a silky coating. A sprinkle of Parmesan or nutritional yeast finishes the dish nicely.

64. Tomato & Basil Baked Eggs

Pour crushed tomatoes into a small dish, crack eggs on top, and bake until whites set and yolks are runny. Fresh basil or dried Italian herbs add aroma. Scoop up with whole-grain toast for a simple supper.

65. Moroccan-Spiced Carrot & Lentil Soup

Sauté onions with cumin, coriander, and ginger, then simmer carrots and red lentils until soft. Puree for a silky texture or leave chunky for more bite. Freeze in single portions for reheating on chilly nights.

66. Mediterranean Chickpea Stew

Combine chickpeas, diced tomatoes, zucchini, and olives with garlic and oregano for a bright stew. It bubbles together in under 30 minutes and improves in flavor as it sits. Serve with whole-grain couscous or crusty bread.

67. Garlic Parmesan Roasted Cauliflower & Beans

Toss cauliflower and canned white beans in olive oil, garlic, and herbs before roasting. A dusting of Parmesan in the final minutes creates a savory crust. This dish works as either a side or a light vegetarian entrée.

68. Peanut Butter Banana Energy Bites

Blend oats, mashed banana, peanut butter, and a dash of cocoa, then roll into bite-sized balls. Chill to firm them up for easy snacking. Each bite offers protein, fiber, and natural sweetness without added sugar.

69. Mango Avocado Black Bean Salad

Combine canned black beans with ripe mango, avocado, and diced red onion, then dress with lime juice and cilantro. The mix of sweet, creamy, and savory flavors feels indulgent yet uses affordable ingredients. Serve as a side or spoon over leafy greens for a quick lunch.