I wanted to create a budget-friendly 5-day meal plan that included breakfast, lunch, and dinner options and I came up with some delicious meals that our whole family loved. If you’re stumped on snack ideas, checkout my previous 2-week meal plan for some quick and inexpensive suggestions!
I’ve included a grocery list and a step-by-step video, to make it a bit easier to follow along during the week. I hope you enjoy these recipes! Feel free to use the table of contents below to easily click to the recipe you’re looking for.
Table of Contents
- Grocery List
- Prep Recipes
- 2-Hour No Knead Bread
- 2-Hour No Knead Bread
- Garlic Butter Naan
- Garlic Butter Naan
- Tortillas
- Tortillas
- Breakfast
- Avocado Toast
- Avocado Toast
- Naan Breakfast Pizza
- Naan Breakfast Pizza
- Eggs on Toast
- Eggs on Toast
- Egg and Cheese Burritos
- Egg and Cheese Burritos
- Lunch and Dinner
- Mediterranean Salad with Naan
- Mediterranean Salad with Naan
- Easy Egg Fried Quinoa
- Easy Egg Fried Quinoa
- Slow Cooker Chicken and Veggies with Mediterranean Salad
- Slow Cooker Chicken and Veggies with Mediterranean Salad
- Sheet Pan Chicken and Veggies with Naan
- Sheet Pan Chicken and Veggies with Naan
- Chicken Penne
- Chicken Penne
- Chicken and Quinoa Soup
- Chicken and Quinoa Soup
- Quinoa Chili Casserole
- Quinoa Chili Casserole
- Loaded Chicken Nachos
- Loaded Chicken Nachos
- Creamy Tomato Pasta
- Creamy Tomato Pasta
- One Pot Chicken Quinoa and Veggies
- One Pot Chicken Quinoa and Veggies
Grocery List
Prep Recipes
2-Hour No Knead Bread
2-Hour No Knead Bread
You can make 2 loaves with the ingredients in this meal plan
Ingredients
- 3 1/4 cups All-Purpose Flour 425 grams
- 2 tsp Salt or Fine Sea Salt
- 1 tsp Honey or Sugar
- 1 packet Instant Fast Acting Dry Yeast 0.25 oz
- 1 1/2 cups Warm Water 105°-110°F
Instructions
- In a large bowl, mix together flour, salt, honey or sugar, and yeast. Add warm water (use thermometer to make sure water is between 105-110° F before adding) and mix together with a wooden spoon or spatula.
- Cover with plastic wrap and let rest at room temperature for 1 hour.
- Remove plastic wrap and turn out dough onto a well flouted surface. Fold the edges over until the dough feels a little tighter and holds its shape.
- Lightly flour the top of the dough and then transfer to parchment paper, smooth side up. Cover loosely with plastic wrap as the oven preheats.
- Place a Dutch oven with the lid into the oven and preheat the oven to 425° F. (Make sure your Dutch oven and lid are safe for the oven before doing this)
- Once the oven has preheated, CAREFULLY remove the Dutch oven (it will be extremely hot!!) and place the dough, along with the parchment paper, inside the Dutch oven. Cover with the lid and bake in the oven for 30 minutes.
- Then carefully remove the lid and bake, uncovered, for 10-15 minutes, or until the bread reaches your desired level of doneness (as light or dark as you like).
- Remove from the oven and carefully lift out of the Dutch oven and place on a cooling rack for at least 30 minutes before serving. (This step is extremely important to allow the bread to finish cooking, otherwise the bread will be doughy still in the middle.)
Notes
If possible, it’s best to weigh the flour for best results. Once mixed, the dough should be a little sticky.
Garlic Butter Naan
Garlic Butter Naan
Ingredients
- 1 ⅓ cup Water
- 1 0.25 oz package Instant Yeast
- 2 tsp Sugar
- 4 cups 500g All Purpose Flour
- ½ tsp Baking Powder
- 1 tsp Salt
- Oil any neutral oil – vegetable, avocado, etc.
- Butter melted (Optional)
- Garlic minced (Optional)
Instructions
- In a small bowl, mix together the water, sugar, and yeast. Set aside for 10-15 minutes.
- In a medium bowl, add the flour, baking powder, and salt, and stir to combine.
- Once yeast mixture is ready, pour it into the flour mixture. Add 1 Tbsp of oil and stir until just combined.
- Pour the dough onto a smooth surface (not floured). Oil your hands generously and begin kneading the dough. It will be sticky at first and will stick to your hands and the surface but it will get easier to work with. Continue to oil your hands as needed. After about 5 minutes of kneading, the dough should be soft and easier to work with. If it’s not soft yet, continue to knead until it becomes soft.
- Place the dough in a well oiled bowl and turn to coat. Cover with a clean kitchen towel and set aside for at least 90 minutes or until the dough doubles in size, up to 4 hours.
- Once dough has doubled in size, gently punch the dough to deflate. Separate the dough into 12-16 equal pieces, roll into balls, and place on parchment lined baking sheets.
- Heat a large cast iron or non-stick pan over medium-high heat. In a small bowl, stir together the melted butter and minced garlic, and set aside.
- Fill a small bowl with water and place near your work area. Using a rolling pin, roll out each ball of dough to about ¼ inch thickness. Dip your fingers in the water and gently press your fingers into the top of the rolled out dough. Pick up the dough and place it carefully in the heated pan, wet side down. Cook for about 2-3 minutes or until browned. Flip, cover with a lid, and continue to cook until browned, about 2 minutes more.
- Place cooked naan on a plate and immediately brush with the garlic butter mixture. Repeat until all dough is cooked. Serve warm or allow to cool and store in an airtight container in the refrigerator for up to 5 days.
Notes
Garlic Butter is an optional topping. You can skip this step and serve it as is, if desired.
Tortillas
Tortillas
Makes 8 – I made this 2 times
Ingredients
- 2 cups Flour
- 1/2 tsp Salt
- 3/4 cup Water
- 3 Tbsp Olive Oil
Instructions
- In a large mixing bowl, mix together flour and salt until combined. Add water and olive oil and mix until a dough forms.
- Turn the dough out onto a floured surface and knead about 10 times. Let the dough rest for 10 minutes.
- Cut dough into 8 equal pieces. Roll each piece into 8-10 inch circles.
- In a non-stick or greased skillet, cook tortillas over medium heat until lightly browned and bubbles form. Flip and brown on the other side. Serve or store in an airtight container in the refrigerator.
Breakfast
Avocado Toast
Avocado Toast
This meal can be made twice
Ingredients
- 4 Slices Bread toasted
- Oil or Butter optional
- 2 Avocados
- 2 Tomatoes sliced
- Salt
- Pepper
Instructions
- In a skillet or griddle, toast bread in oil on both sides. Set aside. (Bread can also be toasted in a toaster instead)
- Slice the avocado and evenly place it onto the pieces of toast and top with the tomato slices. Season with salt and pepper. Serve and enjoy!
Naan Breakfast Pizza
Naan Breakfast Pizza
Ingredients
- Oil or butter
- 4 pieces Naan
- 6 Eggs
- ¼ cup Cheese shredded
- Salt
- Pepper
- Garlic Powder
- Optional Toppings Diced Tomatoes, Hot Sauce, Green Onions, etc.
Instructions
- Preheat the oven to 350 degrees F. Place naan on parchment lined baking sheets.
- In a medium bowl, add eggs, salt, pepper, and garlic powder and whisk. In a medium pan, heat butter or oil over medium heat. Add eggs and push eggs around the pan until cooked through.
- Top the naan with eggs, distributing the eggs evenly between the pieces. Top with shredded cheese. Optionally, place in the oven and bake for 5-10 minutes or until cheese is melty and naan is warmed. Serve with optional toppings and Enjoy!
Eggs on Toast
Eggs on Toast
Ingredients
- 4 slices Bread
- 8 Eggs
- Oil or Butter
- Salt
- Pepper
- Spinach
- Diced Tomatoes for topping Optional
- Hot Sauce Optional
Instructions
- Toast bread in a toaster or in a pan with melted butter or heated oil. Top with spinach and set aside.
- In a large pan, heat oil or butter on medium heat. Once butter is melted or oil is hot, crack eggs into the pan, making sure to keep the yolks in tact. Once the egg whites are no longer clear, gently flip the eggs and continue cooking until the yolks are done to your preference.
- Place eggs on top of spinach and season with salt and pepper. Top with diced tomatoes and hot sauce, if desired, and enjoy!
Egg and Cheese Burritos
Egg and Cheese Burritos
Ingredients
- 4 Tortillas
- 6 Eggs
- Oil or Butter
- Salt
- Pepper
- ¼ cup Cheese shredded
Instructions
- In a medium bowl, whisk together the eggs.
- In a medium pan, heat butter or oil over medium heat. Add eggs and push eggs around the pan until cooked through. Season with salt and pepper and top with cheese.
- Place the tortillas on a microwave safe plate and cover with a paper towel. Warm in the microwave for 20 seconds to soften.
- Evenly distribute the eggs and cheese onto the tortillas. Roll up, serve, and enjoy!
Lunch and Dinner
Mediterranean Salad with Naan
This fresh and bright salad is full of flavor and a great option for a light lunch. Add cooked chickpeas or cooked chicken for some added protein, if you like.
Mediterranean Salad with Naan
Ingredients
- 4 cups Spinach or 1 Head of Lettuce, chopped
- ½ Cucumber chopped or thinly sliced
- ⅛ cup Olives diced
- ⅛ cup Feta Cheese
- 1 Tomato diced
- ¼ Red Onion diced
- 4 pieces Naan
- Dressing:
- ½ cup Olive Oil
- 1 tsp Dijon Mustard
- Lime Juice
- Salt
- Pepper
Instructions
- In a small bowl, whisk together the oil, mustard, lime juice, salt, and pepper.
- In a large bowl, add the spinach, cucumber, olives, tomato, red onion, and feta. Toss with the dressing or serve with dressing on the side. Serve with Naan on the side.
Easy Egg Fried Quinoa
Easy Egg Fried Quinoa
Ingredients
- Oil
- 3 Tbsp Butter
- 1/2 cup Quinoa cooked, and chilled (yields 1 cup cooked quinoa)
- ½ Yellow Onion diced
- 1 bag Frozen Vegetables peas and carrots, etc
- 1 Zucchini diced
- 2 Tbsp Soy Sauce
- 4 Eggs
- Salt
- Pepper
Instructions
- Cook quinoa in advance and preferably chill overnight. If that’s not possible, try to chill the cooked quinoa for at least 2 hours before starting the rest of this recipe.
- In a large pan, heat 2 Tbsp oil and 1 Tbsp butter over medium heat. Add onions and sauté until soft and translucent, about 3-4 minutes. Add frozen veggies and zucchini and saute until cooked through. Remove to a bowl and set aside.
- In the same pan, heat 2 Tbsp oil and 1 Tbsp butter until butter is melted. Add the chilled quinoa and saute, stirring frequently, until quinoa begins to brown. Add 1 Tbsp soy sauce and salt and pepper to taste. Remove the quinoa to a bowl and set aside.
- Add 1 Tbsp oil to the pan and crack the eggs into the pan. Stir the eggs while cooking until eggs are cooked through. Season with salt and pepper.
- Add the quinoa and vegetables to the eggs and stir until combined. Add remaining tablespoon of butter and season with salt and pepper. Turn off the heat and serve.
- Top with sliced green onions, hot sauce, and more soy sauce, if desired.
Slow Cooker Chicken and Veggies with Mediterranean Salad
This recipe will yield about 4 to 5 measured dry cups of shredded chicken, which weighs out to about 1 ½ – 2 pounds. I decided to separate the chicken into 5 portions, using about 4 ½ – 5 ounces per recipe. Feel free to purchase an additional whole chicken and make this recipe twice to have more chicken to work with for the week.
You may have enough ingredients to make the salad twice as well, depending on how much was used for the previous salad listed in this meal plan above.
Slow Cooker Chicken and Veggies with Mediterranean Salad
Ingredients
- For salad:
- 1 head Lettuce chopped
- 1 Cucumber chopped
- ¼ Red Onion diced or sliced
- 1 cup Grape Tomatoes halved
- ⅛ cup Olives diced
- 1 Bell Peppers diced, optional
- ¼ cup Feta
- Dressing:
- ½ cup Olive Oil
- 1 tsp Dijon Mustard
- Lime Juice
- 2 cloves Garlic minced
- Salt
- Pepper
- ½ tsp Italian Seasoning
- For Chicken:
- ½ Red Onion chopped
- 3 Carrots peeled and chopped in thirds
- Whole Chicken 5-7 lbs
- 2 Tbsp Butter
- Juice of 1 Lime or Lemon
- Salt
- Pepper
- Garlic Powder
- Thyme
- Paprika
Instructions
- In a small bowl, whisk together the oil, mustard, lime juice, salt, pepper, and Italian seasoning.
- In a large serving bowl, combine the lettuce, cucumber, red onion, grape tomatoes, olives, and bell peppers, if using. Cover and place in the refrigerator until ready to serve.
- Place the onions and carrots in the slow cooker.
- Pat the chicken dry and place it on top of the onions and carrots. Pour melted butter over the top of the chicken. Squeeze lime juice all over the top of the chicken. Season evenly with salt, pepper, garlic powder, thyme, paprika, and any other seasonings. Cook on low for 3 ½ – 4 hours or until chicken is cooked to 165 degrees F.
- Allow to cool slightly and then shred the chicken, serving 1 cup of chicken with the carrots, onions, and salad with dressing and Feta cheese.
- Store the remaining chicken in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 6 months.
- Save the bones and skin in a resealable bag or airtight container in the refrigerator or freezer for chicken stock later.
- Strain the chicken broth/stock from the bottom of the slow cooker and store in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 6 months.
Sheet Pan Chicken and Veggies with Naan
Sheet Pan Chicken and Veggies with Naan
Ingredients
- 5 lbs Chicken Leg Quarters
- 1 large Onion chopped or sliced
- 3 Bell Peppers sliced
- 5 Tomatoes quartered
- Oil
- Salt
- Pepper
- Garlic Powder
- Italian Seasoning
- Juice of 1 Lime
Instructions
- Preheat the oven to 425 degrees F and line 2 baking sheets with parchment or foil for easy cleanup.
- Pat the chicken with a paper towel and place on a baking sheet. Place the vegetables on the other baking sheet. Drizzle with oil and season with salt, pepper, garlic powder, Italian seasoning, and lime juice and toss lightly.
- Bake for 25-30 minutes or until chicken is cooked to 165 degrees F and veggies are tender. Shred the chicken and save the bones and skin in an airtight container in the refrigerator for up to 3 days to make broth later or in the freezer for up to 6 months.
- Serve with Naan and Enjoy!
Chicken Penne
Chicken Penne
A Light, Fresh, and Delicious Dish
Ingredients
- 1 lb Pasta any kind
- Oil
- 3 cloves Garlic minced
- 5 Roma Tomatoes diced
- Salt
- Pepper
- Italian Seasoning Optional
- 1 cup Cooked Chicken
- 1 cup Spinach Optional
Instructions
- In a large pan, heat oil over medium heat. Add garlic and saute until fragrant, about 30 seconds. Add cooked chicken, tomatoes and season with salt, pepper, and Italian seasoning. Bring to a boil, reduce the heat and simmer for 10 minutes or until tomatoes are reduced about half.
- Meanwhile, cook pasta as directed on the packaging and save about 1 cup of pasta water.
- Add spinach to the tomatoes and simmer until spinach is wilted, about 2 minutes.
- Stir in pasta. Add pasta water, a few tablespoons at a time, until your sauce has reached the desired consistency. Serve and Enjoy!
Chicken and Quinoa Soup
Chicken and Quinoa Soup
Ingredients
- Oil
- 1 cup Carrots diced
- ½ Yellow Onion diced
- 4 cloves garlic minced
- ½ cup Quinoa rinsed
- 6 cups Chicken Broth or 2 cups Chicken Broth and 4 cups Water
- 1 cup Chicken cooked and shredded
- 1 Zucchini chopped
- 2 cups Spinach optional
- Salt
- Pepper
- Italian Seasoning
Instructions
- In a large pot, heat oil on medium heat. Add onions and carrots and saute until soft, about 3-4 minutes. Add garlic and saute until fragrant, about 30 seconds more.
- Add rinsed quinoa, chicken broth, water (if using), chicken, salt, pepper, and Italian seasoning. Stir, bring to a boil, reduce the heat, cover and simmer for 15 minutes.
- Add zucchini and continue to cook until quinoa and zucchini are cooked through, about 5 minutes more. Serve and enjoy!
Quinoa Chili Casserole
Quinoa Chili Casserole
Ingredients
- 1 Tbsp Oil or Chicken Fat
- ½ Red Onion diced
- 2 cloves Garlic minced
- 4-5 Tomatoes diced (or 1 can diced tomatoes)
- 1 Bell Pepper diced
- ½ can Black Beans
- 1 can Corn
- ½ cup Chicken cooked and shredded (Optional)
- 1 cup Quinoa rinsed
- 2 cups Chicken Broth
- 1 Tbsp Chili Powder
- 1 tsp Cumin
- 1 tsp Garlic Powder
- ½ tsp Marjoram optional
- ½ tsp Salt
- ¼ tsp Pepper
- Optional Toppings: Shredded Cheese Greek Yogurt, Avocado, Diced Tomatoes, Tortilla Chips, Hot Sauce
Instructions
- In a medium pot, heat the oil or fat on medium heat. Add the onions and saute until soft and translucent, about 3-4 minutes. Add garlic and continue to cook until fragrant, about 30 seconds more.
- Add tomatoes, bell pepper, black beans, corn, chicken (if adding), quinoa, chicken broth, chili powder, cumin, garlic powder, marjoram, salt, and pepper. Bring to a boil, reduce the heat, cover, and simmer for 20 minutes or until quinoa is cooked through.
- Serve with optional toppings and enjoy!
Loaded Chicken Nachos
Loaded Chicken Nachos
Ingredients
- 4 Tortillas
- Oil
- Salt
- 1 cup Cooked Chicken shredded
- ½ can Black Beans
- 1 tsp Taco Seasoning optional
- ½ cup Cheese shredded
- Greek Yogurt
- ¼ Red Onion diced
- 1 Bell Pepper diced
- 1 Tomato diced
- 1 Avocado smashed
- Optional Toppings – Salsa, sliced green onions, hot sauce
Instructions
- Set the oven to broil on low or preheat to 350 degrees F.
- Slice the tortillas into 8 triangles each. In a large pan, heat oil on medium heat and fry the tortillas in batches for 2 minutes on each side, or until golden brown. Remove with tongs and place on a paper towel lined plate. Sprinkle with salt.
- In a medium pan, heat 1 Tbsp oil to chicken fat. Add chicken and black beans and season with taco seasoning. Sauté until heated through, about 3-4 minutes.
- Place chips on a parchment lined baking sheet and top with chicken, black beans, and shredded cheese. Bake or broil until cheese is melted.
- Serve on plates and top with yogurt, red onion, tomatoes, bell peppers, avocado, and any other toppings you like. Enjoy!
Creamy Tomato Pasta
This is my budget-friendly take on the viral Boursin pasta and it’s now a family favorite in our house. By using cream cheese and butter instead of Boursin cheese, you can add this to your budget-friendly meal rotation any night of the week. If you want to try the recipe with Boursin cheese instead, simply use one container of Boursin cheese instead of the cream cheese, butter, and herbs.
Creamy Tomato Pasta
This is my budget-friendly take on the viral Boursin pasta
Ingredients
- 8 oz Cream Cheese
- 4 Tbsp Unsalted Butter
- ¼ tsp Salt Optional
- ¼ Garlic Powder
- ½ tsp Dried Dill
- ¼ tsp Marjoram
- ¼ tsp Dried Basil
- ¼ tsp Dried Thyme
- ½ Tbsp Dried Parsley
- 2 cups Grape Tomatoes or 2 cups Tomatoes, chopped
- 5 Garlic Cloves peeled
- Olive Oil
- Salt
- Pepper
- 1 lb Pasta any kind
Instructions
- In a small bowl, mix together the cream cheese, butter, and herbs until combined. Store in an airtight container in the refrigerator until ready to cook, about 2 hours or more.
- Preheat oven to 425 degrees F. Pour the cream cheese mixture into the center of a large casserole dish, leaving space around the cheese for the tomatoes and garlic.
- Add the tomatoes and garlic around the cheese. Drizzle with oil and season with salt and pepper. Bake for 25-30 minutes or until the tomatoes are blistered and the cheese is melty.
- Meanwhile, cook pasta as directed on the packaging and save ½ – 1 cup of pasta water.
- Use a fork to smash the tomatoes and stir together the cheese mixture. Add pasta water and stir.
- Add pasta and stir to coat. Serve and enjoy!
One Pot Chicken Quinoa and Veggies
One Pot Chicken Quinoa and Veggies
Ingredients
- 1/2 cup Quinoa
- 2 cups Chicken or Vegetable Broth
- 1 bag Frozen Mixed Vegetables
- 1 cup Cooked Chicken
- ½ tsp Salt or to taste
- ¼ tsp Pepper
- 1 tsp Garlic Powder
- 1 Tbsp Italian Seasoning
Instructions
- Rinse the quinoa and add to a medium pot. Add chicken broth, frozen veggies, and cooked chicken, and bring to a boil. Season with salt, pepper, garlic powder, and Italian seasoning. Reduce the heat, cover, and simmer for 15-20 minutes or until quinoa is cooked through. Serve and enjoy!
I hope you love the recipes in this meal plan! If you try anything or if you have any suggestions, please be sure to leave them down below in the comments!
Disclaimer: This post is the opinion of the author. Always speak to your doctor before beginning any exercise plan or changes to your lifestyle or diet. The information provided in this post is for entertainment purposes only and is not intended to provide medical, legal, or other professional advice. Read and/or use any of the information from this post at your own risk. Some or all of the links displayed on this site may be affiliate links.
