I’ve had several requests to create a meal plan for a single person on a very tight budget, so this set of recipes is designed to feed one person for over 7 days with less than $20. These recipes are also great for families and are easy to double or triple, if needed.
I’ve included several breakfast, lunch, and dinner recipes and lots of tips for mixing things up with the same recipe and preserving food to heat and eat later. This will help avoid burnout when trying to stretch the budget while using the same ingredients over a variety of recipes. Let’s get cooking!
Groceries
For this set of recipes, I shopped for all my ingredients at ALDI, and I recommend finding the least expensive store in your area.
Here’s a link to the meal planner I use to write my grocery list, keep track of my meal plan, and take food inventory: My Meal Planner on Amazon
Recipes
For step-by-step instructions for these recipes, along with the shopping trip, watch my video on YouTube:
I recommend cooking the beans, dicing the onion, and chopping the carrots on the first day so it’s easier to cook everything for the rest of the week. Place the ingredients in airtight containers and refrigerate for up to 3 days.
Easy Black Beans
Ingredients
- 1 lb Dried Black Beans
- 4 cloves Garlic cloves peeled and smashed
- ¼ Red or Yellow Onion diced, optional
- Salt to taste
- 6-8 cups Water
Instructions
- In a large pot or bowl, add dry beans and cover with 6-8 cups of water. Allow to soak overnight or at least 6 hours. Strain.
- Add soaked and drained beans to a large pot and cover with 6-8 cups of water. Add garlic, red onions, and salt and bring to a boil. Reduce the heat to a simmer and cook uncovered for 60-90 minutes or until beans can easily be smashed with a fork.
- Once beans are cooked, smash garlic with a fork and stir. Store in the refrigerator for up to 5 days or separate into 2 cup portions and freeze for up to 3 months.
Notes
This recipe is for 1 lb of dried black beans, so be sure to double the ingredients to cook all 2 lbs at the same time. For this meal plan, cook all of the beans at once, if possible, then portion and refrigerate for up to 3 days, until ready to use.
Black Bean Patties and Patty Melts
A delicious lunch or dinner option! Serve with a side of steamed broccoli, carrots, or corn OR with a small side of soup.
Black Bean Patties
Ingredients
- 4 cups cooked Black Beans drained and rinsed (about 2 cans)
- Oil
- 1 cup Onion diced
- 2 tsp Cumin
- 1 tsp Chili Powder
- 1 tsp Garlic Powder
- ¼ tsp Paprika
- ½ cup Ground Oats Oat Flour, or Breadcrumbs
- ½ cup Cheddar Cheese shredded (Can be omitted, if desired)
- 2 Eggs See notes for vegetarian or vegan options
- 1 Tbsp Worcestershire or Steak Sauce See notes for vegetarian or vegan options
- 2 Tbsp Ketchup
- Salt to taste
- Pepper to taste
- Optional – Buns or Sliced Bread for serving
Instructions
- Preheat the oven to 325° F.
- Pat black beans with a kitchen towel and place beans on a baking sheet in an even layer and bake for 15 minutes or until dried a bit.
- Meanwhile, heat 1 Tbsp oil in a small pan and add onions. Sauté until onions are soft and translucent, about 3-4 minutes. Add a pinch of garlic powder and continue cooking for about 30 seconds more.
- Add onions to a blender, food processor, or large mixing bowl. Add cumin, chili powder, garlic powder, paprika, oats, cheese, eggs, Worcestershire sauce, ketchup, salt, and pepper and mix or blend until completely combined.
- Add in black beans and pulse until combined but not completely pureed. Leave some larger chunks of black beans.
- Increase oven temperature to 375° F and place bean mixture onto a parchment lined baking sheet in about ½ cup portions. Flatten to create a patty shape.
- Bake at 375° F for 20 minutes, flip and then bake for an additional 20 minutes.
- Serve with steamed vegetables, on buns, or as a patty melt. Enjoy!
Notes
Meatless “Meatloaf” / Veggie Slice
Serve with a side of steamed broccoli, carrots, or corn OR with a small side of soup.
Meatless Meatloaf / Veggie Slice
Ingredients
- 1 cup Green Lentils rinsed and picked over
- 2 cups Water
- 1 tsp Salt
- 1 cup Oats
- ¾ cup Cheese shredded (cheddar, pepper jack, Monterey, etc)
- 1 small Onion diced
- 2 Eggs
- 2 tsp Garlic Powder
- 1 tsp Onion Powder
- 1 tsp Parsley
- 1 tsp Basil
- 1 tsp Oregano
- ½ tsp Seasoned Salt
- ¼ tsp Black Pepper
- ½ cup Ketchup, Tomato Sauce, or Pasta Sauce
- Topping:
- ½ cup Ketchup
- 1 tsp Mustard or 1 Tbsp Balsamic Vinegar
- 2 Tbsp Brown Sugar
Instructions
- Preheat oven to 350° F and grease a loaf pan with butter.
- In a small pot, add lentils, water, and 1 tsp salt. Bring to a boil, reduce the heat, cover, and simmer for 25-30 minutes or until lentils are tender.
- Add cooked lentils to a medium mixing bowl and add oats, cheese, and onions and mix until combined. Add the remaining ingredients and stir until completely incorporated.
- Pour mixture into greased loaf pan and bake for 30 minutes.
- Meanwhile, mix together the topping in a small bowl by combining the ketchup, balsamic vinegar, and brown sugar. Pour on top of the “meatloaf” and cook for an additional 10-15 minutes.
- Let rest for 10 minutes and then serve and enjoy!
Notes
If eating for one, I recommend serving the meatloaf with steamed broccoli or corn for a few of the meals and making “meatloaf” melts with the remaining portions. The loaf can be portioned, frozen in single servings, and reheated in the oven or microwave. It’s best to thaw the portions in the refrigerator the day before but if cooking from frozen, simply add additional cooking time.
“Meatloaf” Melts
Perfect for lunch or dinner! Serve with a side of steamed broccoli, carrots, or corn OR with a small side of soup.
Meatless “Meatloaf” Melts / Veggie Melts
Ingredients
- 1 portion Meatless “Meatloaf” / Veggie Slice
- 2 slices Bread
- ¼ cup Cheese shredded
- 2 Tbsp Butter
Instructions
- Reheat a single serving of meatless “meatloaf” in the microwave or oven until heated through.
- In a large pan, melt butter over medium heat. Add slices of bread to the pan. Place reheated loaf on one slice of bread, top with cheese, and then top with the other slice of bread, butter side facing up. Cook until brown and crispy, then flip and continue cooking until crispy. Serve and enjoy!
Easy Black Bean Soup
Serve this as a meal or in smaller portions to accompany a melt. Freeze in portions and when ready to eat, thaw, and then reheat on the stovetop or in the microwave.
Easy Black Bean Soup
Ingredients
- 1 Tbsp Butter or Oil
- ½ cup Onion diced
- 1-2 cup Carrots chopped
- 1 tsp Garlic Powder
- 1 Tbsp Cumin
- 1 tsp dried Oregano
- 1 Tbsp Chili Powder optional
- 1 tsp Salt
- ¼ tsp Pepper
- 8 cups Black Beans cooked (about 4 cans)
- 4 cups Water or Vegetable Stock
- Optional Toppings: Avocado lime slices, fresh cilantro
Instructions
- In a large pot, heat oil or butter over medium heat. Add onions and carrots and saute until tender, about 3-4 minutes. Add garlic powder, cumin, oregano, and chili powder and continue cooking for 1 minute.
- Add beans, salt, pepper, and water or vegetable stock, bring to a boil, reduce heat, and simmer for 25 minutes. Serve with optional toppings and enjoy!
Lentil Vegetable Soup
Serve this as a meal or in smaller portions to accompany a melt. Freeze in portions and when ready to eat, thaw, and then reheat on the stovetop or in the microwave.
Easy Lentil Vegetable Soup
Ingredients
- 1 cup Green Lentils rinsed and picked over
- Oil
- 1 Onion diced
- 2 cups Carrots diced
- 2 Tbsp Ketchup Or Tomato Paste
- 1 tsp Garlic Powder
- 1 tsp Dried Oregano
- 1 tsp Dried Parsley
- 1 Tbsp Cumin
- 64 oz Vegetable Stock or Water
- 1 Tbsp Soy Sauce optional
- Salt and Pepper to taste
Instructions
- In a large pot, heat 1 Tbsp oil over medium heat and add onions and carrots. Cook, stirring occasionally, until vegetables are soft and tender, about 4 minutes. Add the ketchup and a pinch of garlic powder and continue to cook for an additional 3-4 minutes or until ketchup is reduced a bit.
- Add remaining garlic powder, oregano, parsley, cumin, lentils, vegetable stock, and soy sauce. Stir, bring to a boil, reduce heat, cover, and simmer for 30-40 minutes or until lentils are cooked through. Season with salt and pepper to taste. Serve and enjoy!
Corn and Egg Oatmeal
Corn and Egg Oatmeal
Ingredients
- ½ cups Rolled Oats
- 1 cup Water
- ½ Tbsp Soy Sauce
- ½ tsp Sriracha or Hot Sauce optional
- ¼ cup Corn frozen or canned
- Pepper to taste
- Salt to taste
- 1 Tbsp Oil or Butter
- 1 Egg
Instructions
- In a medium pot, combine water, oats, soy sauce, and sriracha. Bring to a simmer and cook for 4 minutes, stirring occasionally.
- Meanwhile, heat oil or butter in a large pan over medium heat. Crack eggs into pan and fry on one side until the whites are no longer clear. Carefully flip and continue cooking until whites are cooked through but yolks are runny. Turn off the heat and set aside.
- Add corn and green onions and cook for an additional 2-3 minutes or until cooked through.
- Serve in a bowl topped with fried egg, hot sauce, and sesame seeds, if desired.
Notes
Banana Stuffed Cinnamon French Toast
Banana Stuffed Cinnamon French Toast Roll-Ups
Ingredients
- 1 ripe Banana
- 1 Tbsp Brown Sugar White Sugar, Honey, or Sugar substitute
- 3 Tbsp Butter
- 3 Slices Bread
- 1 Egg
- 1 Tbsp Milk or Milk substitute
- 1 tsp Ground Cinnamon
- Powdered Sugar optional
Instructions
- In a small pan, heat 1 Tbsp butter over medium heat. Add banana and sugar and cook, mashing as the banana softens, until banana is soft and slightly caramelized, about 3-4 minutes.
- Meanwhile, lay the slices of bread on a cutting board. Slice off the crusts and set aside. Using a rolling pin, roll out the slices of bread until about ¼” thick.
- In a small bowl, beat together the egg, milk, and cinnamon.
- Place 1-2 Tbsp of banana mixture on to the center of a slice of bread. Brush one side of the bread with the egg mixture and roll the other end over to seal. Continue filling the slices of bread and then set aside.
- Place each roll into the egg mixture and turn to coat. Place on a place and repeat with the remaining rolls. Place crusts in the egg mixture and toss to coat. Remove and place on the plate.
- Heat 2 Tbsp butter in a medium pan over medium heat. Once heated, add the French toast rolls and crusts. Cook on each side for about 2-3 minutes or until browned and crispy. Once all sides are toasted, remove and set on a plate.
- Top with powdered sugar, if desired. Serve and enjoy!
Brown Sugar Oatmeal with Bananas
There will be enough oatmeal in this meal plan to have about 20 servings.
Oatmeal
Ingredients
- 1/2 cup Oatmeal
- Water or Milk
- Brown Sugar
- Bananas or Apples sliced or chopped
- Optional Toppings: Slivered Almonds
Instructions
- Make the oatmeal as directed on the packaging.
- Serve topped with brown sugar, bananas or apples, and slivered almonds, if desired.
Notes
Fried Eggs on Toast
For this meal plan, you’ll have enough ingredients to have this breakfast for 3 meals.
Fried Eggs on Toast
Ingredients
- 1 Egg
- 1 Tbsp Butter or Oil
- 1 slice Toast
- Salt
- Pepper
- Hot Sauce Optional
Instructions
- Toast bread in a toaster or in a pan with melted butter or heated oil.
- In a large pan, heat oil or butter on medium heat. Once butter is melted or oil is hot, crack egg 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 egg on top of the toast and season with salt and pepper. Top with hot sauce, if desired, and enjoy!
I hope you enjoy the recipes and at least get a few ideas for meals to make in your home! Please let me know if you try anything and what you thought!
Happy Cooking!
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.
