Free printable cheap healthy meal plan on a budget
Built from the cheap end of the shop: eggs, tinned beans, rice, oats and frozen vegetables. Nothing here needs a specialist aisle.
3 pages · A4 · no email required · prints fine in black and white
- The full week, 4 meals a day
- A grocery list grouped by aisle, with tick boxes
- A blank planner for your own week
The week
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Oatmeal with egg, yogurt and berries | Rice, tinned beans and vegetables | Egg, potato, vegetables and cottage cheese | Banana with almonds |
| Tuesday | Apple cinnamon oats with yogurt | Bean and egg rice bowl | Vegetable egg fried rice | Banana with peanut butter |
| Wednesday | Savory oats with eggs and vegetables | Rice and bean vegetable salad | Bean and egg vegetable stew with potato | Banana with walnuts |
| Thursday | Overnight oats with banana and yogurt | Egg, bean and vegetable rice skillet | Baked potato with beans, egg and vegetables | Banana with almonds |
| Friday | Berry protein oats with egg | Warm rice, beans and vegetables | Egg and bean vegetable bake with rice | Banana with pumpkin seeds |
| Saturday | Vegetable omelet with oats | Rice and three-bean vegetable bowl | Egg and vegetable rice casserole | Banana with peanut butter |
| Sunday | Oats with apple, yogurt and seeds | Egg and bean rice bowl with vegetables | Bean-stuffed potato with eggs and vegetables | Banana with almonds |
The grocery list
Every ingredient for the week, added up and grouped by aisle. Quantities are for one person, so double them if you are cooking for two.
Freezer
- Frozen vegetables, 3 kg
- Frozen berries, 130 g
Fruit and vegetables
- Tinned beans, 1.6 kg
- Banana, 950 g
- Potato, 800 g
- Apple, 250 g
- Peanut butter, 40 g
- Tomato passata, 25 g
- Lemon juice, 20 g
- Lime juice, 9 g
- Herbs, 9 g
Dairy and eggs
- Egg, 1.1 kg
- Greek yogurt, 850 g
- Cottage cheese, 250 g
Cupboard
- Rice, 1.4 kg
- Oats, 300 g
- Olive oil, 46 g
- Almonds, 45 g
- Paprika, 40 g
- Pumpkin seeds, 30 g
- Chia seeds, 25 g
- Soy sauce, 15 g
- Walnuts, 15 g
- Spices, 10 g
- Cinnamon, 7 g
- Sesame oil, 3 g
- Honey, 1 g
Anything else
- Chives, 5 g
How this week was built
- Told it to favour
- eggs, tinned beans, rice, frozen vegetables, oats
- Told it to avoid
- seafood
FitLifeBud wrote this week from those few preferences. It was not built around your foods, your household or your goal, which is the part the app does once you tell it about yourself.
Frequently asked questions
Is it free, and do I have to give my email?
It is free and there is no email form. The download button gives you the PDF straight away.
What is in the cheap healthy meal plan on a budget PDF?
Three A4 pages: the full week of meals, the grocery list that matches it grouped by supermarket aisle, and a blank weekly planner you can fill in yourself.
Are there calorie counts on it?
No. The plan balances each plate around vegetables, protein and fiber rather than asking you to tally numbers.
How many people does the grocery list feed?
Quantities are for one person for the week, so double them if you are cooking for two. Weights are what ends up on the plate, so anything you cook from dry weighs less in the packet.
Can I get a plan built around my own food instead?
Yes. This week was generated by FitLifeBud from a short list of preferred foods. In the app you give it your own goal and the foods you actually like, and it writes your week and grocery list. The yearly plan starts with a 7-day free trial.
Is this medical or dietary advice?
No. It is general wellness information. If you have a health condition, food allergies or specific dietary needs, please speak to a qualified healthcare professional.
Other free meal plans
Want next week built around your food?
Tell FitLifeBud your goal and what you actually like eating, and it writes the week and the grocery list. No calorie counting. The yearly plan starts with a 7-day free trial.