Making meals on a budget can be super challenging, especially as a single person. This meal plan was designed to feed a single person for at least 7 days, including a variety of breakfasts, lunches, dinners, and a treat. These recipes are also great for families, couples, and anyone who is looking to add variety to their weekly menus on a small budget.
Groceries
For this meal plan, I decided to head to Costco, where I knew I could take advantage of their rotisserie chicken for less than five dollars. If you don’t eat meat, you can substitute beans, tofu, or any other protein option you love! This could end up saving you even more money, as meatless options tend to be less expensive.
This meal plan is to provide inspiration and I encourage you to customize it to work for you.
Add additional fruits and veggies to make this meal plan even more balanced and delicious. There are several options at Costco or any grocery store near you that can work for an additional five or ten dollars. Here’s a printable shopping list that you can take with you. Extra space is left for ingredients you would like to pick up in addition.
I also used oil, butter, and some seasonings from my pantry but you can omit or substitute any ingredients, as needed. This meal plan is a great base plan and can easily be modified. My favorite additions at the time of writing this meal plan are tomatoes, carrots, melon, and cucumbers. These ingredients are usually less expensive per ounce than some other options.
The total for these groceries at my local Costco in Southern California was just over $27. The first meal for this plan is actually a quick bite at the Costco food court before or after the shopping trip! I was able to get a slice of cheese pizza for $2.14 and the hot dogs paired with a drink were still just $1.50 before tax at my local Costco. With that meal added into the total, I came in just under $30 all together.
Recipes
The first thing I did when I got home from the store is shred my rotisserie chicken. I saved the bones and skin in a bag and placed that in the freezer for later. I also placed most of the shredded chicken in an airtight container and froze it as well. Cooked chicken only stays fresh in the refrigerator for two to three days, so it’s important to freeze anything that won’t be used within a day or two.
I also shredded all of the Monterey jack cheese and kept it in an airtight container in the refrigerator. Prepping these ingredients in advance saves a ton of time throughout the week. Many of these recipes can be batched cooked and kept in the refrigerator or freezer to eat later in the week.
Watch step-by-step instructions for these recipes on YouTube!
Cheesy Egg and Spinach Breakfast Burritos
For this meal plan, I made these burritos for 7 meals. You can also batch cook these and freeze them for later in the week. Simply cook in the microwave from frozen when ready to eat.
Ingredients
Method
- Heat a small pan over medium heat. Add oil or butter, if desired. Once oil or butter is heated, add beaten eggs. Cook, stirring occasionally until cooked through.
- Warm tortilla in the microwave or on the stovetop for a few seconds and place on a a plate. Add cooked eggs, spinach, and cheese. Roll up the tortilla, serve, and enjoy!
Easy Tortilla Quiche
Each quiche uses three eggs and there’s enough eggs in this meal plan to make this recipe up to three times. It’s an excellent breakfast, lunch, or dinner option.
Ingredients
Method
- Preheat the oven to 350 degrees F.
- In a mixing bowl, beat eggs and season with salt, pepper, garlic powder, and any other seasonings desired.
- In a small pie tin, cake pan, or round oven safe dish, place tortilla. Press down gently so the bottom of the tortilla is flat.
- Pour egg mixture into tortilla. Top with chopped spinach and cheese. Bake for 30-35 minutes or until eggs are set and cooked through. Allow to rest for 5 minutes. Serve and enjoy!
3 Ingredient High Protein Chicken Nuggets
These three ingredient chicken nuggets boast about 50 grams of protein per recipe. This dish is on the higher end of calories for a meal, at about 600, so they can be portioned into two meals and served with a side of fresh or sautéed spinach. These can also be served alongside a delicious dipping sauce made with any condiments desired.
Ingredients
Method
- Mix all ingredients in a bowl until well combined or use a food processor to blend well. Scoop with a tablespoon and shape into rounds.
- Air fry at 400° F for 10 minutes or bake in the oven at 400° F for 15-20 minutes. Serve and enjoy!
Chicken Spinach Wraps
These chicken wraps can be prepped ahead of time and kept in the refrigerator for up to three days. In this meal plan, this recipe can be made seven times, or more, if desired. They’re delicious on their own or with a dipping sauce. This meal contains over 30 grams of protein and about 400 calories per wrap, making it a satisfying option anytime of the day.
Ingredients
Method
- Warm the tortilla in the microwave or on the stove top. Heat the chicken in the microwave or on the stove top, if desired.
- Please cooked chicken on the center of the tortilla and top with spinach and cheese. Roll up the tortilla, serve, and enjoy!
Chicken Cobb Salad
This salad is light, delicious, and perfect for lunch or dinner. This meal can be made once during this meal plan. Serve as is or with any dressing, if desired.
Ingredients
Method
- In a bowl, add spinach and top with chicken and sliced egg. Add any dressing of choice, if desired. Season with salt and pepper. Serve and enjoy!
Chicken Tortilla Soup
This chicken tortilla soup is super simple and comes together in about 20 minutes. This recipes makes two to three servings for the week and can be frozen in portions for later.
Ingredients
Method
- In a large pot, add oil and heat over medium heat. Add chili powder, cumin, garlic powder, onion powder, salt, and pepper and saute for 15-20 seconds, or until fragrant.
- Add chicken stock, chicken, and spinach and bring to a boil. Reduce the heat to low and allow to simmer for 15-20 minutes.
- In the meantime, heat oil in a large, high sided pot or large pan. Once the oil is hot, add tortilla strips and cook until golden and crispy, about 2 minutes. Remove to a towel lined plate and season with salt.
- Portion soup into bowls, top with cheese and crunchy tortilla strips, serve, and enjoy!
Chicken Nachos
There’s nothing better than a plate of delicious nachos made with semi-homemade tortilla chips. These chips can be fried in oil on the stovetop, baked in the oven, or cooked in an air fryer. I love to top them with any random veggies I have on hand in the refrigerator or the garden. In this meal plan, these nachos are made once but you’ll have plenty of tortillas and some cheese to make another small batch, if desired.
Ingredients
Method
- Preheat oven to 350 degrees F.
- In a large high-sided pot or pan, heat oil over medium heat. Once oil is hot, carefully add tortilla triangles and cook until golden and crispy. Remove to a towel lined plate and season lightly with salt.
- Add crispy tortillas to an oven safe plate or baking sheet and top with cheese and chicken. Bake for 5-7 minutes or until cheese is melty. Remove from the oven and top with hot sauce, if desired. Serve and enjoy!
Cinnamon Sugar Banana Roll-up
This sweet treat is a perfect use for a banana and some tortillas. Add some cinnamon and sugar for a delicious dessert. This recipe can be made as many times as desired with the bananas, if they’re not eaten for breakfast.
Ingredients
Method
- In a medium pan, heat oil or butter over medium heat. Add banana and sprinkle with cinnamon and sugar. Cook on one side until golden, then flip and continue to cook until golden and slightly caramelized.
- Warm tortilla in the microwave or on the stove top for a few seconds. Add banana to tortilla and roll up, making sure both ends are closed.
- In the same pan, add more oil or butter. Once heated, add roll-up and brown on each side for 1-2 minutes or until golden and crispy. Place on a plate and sprinkle with additional cinnamon and sugar, if desired. Serve and enjoy!
Cinnamon Sugar Chips
The extra tortillas can easily be made into more homemade chips, either on the stovetop, in the oven, or in the air fryer. Top them with cinnamon and sugar for a delightful sweet treat!
Ingredients
Method
- In a large high-sided pot or pan, heat oil over medium heat. Once oil is hot, carefully add tortilla triangles and cook until golden and crispy. Remove to a towel lined plate and season lightly with cinnamon and sugar. Serve 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 y’all!
Disclaimer: This post is the opinion of the author. 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.
