Healthy Eating on a Budget 7 Day Meal Plan

Healthy eating requires planning and this can be even more important when you’re on a budget. The good news is that it is possible to eat well, meet your nutritional requirements and do this in an affordable, tasty and easy way. 

All that’s required is a bit of planning and an understanding of foods that are nutrient-rich and affordable. That’s where this meal plan, and eggs come in. Eggs provide a high-quality source of protein along with 17 different vitamins and nutrients, omega-3 fats and antioxidants. They’re also more affordable than many other commonly eaten animal-based protein-rich foods, meaning they can help you eat well within your weekly food budget.

Let this meal plan guide you to eating more affordably without sacrificing quality, healthy food options. 

Want a version of this meal plan to print and use offline? Download the entire Healthy Eating On A Budget meal plan by clicking below.

Download 7 Day Plan

For easy access jump to:

• Day One
• Day Two
• Day Three
• Day Four
• Day Five
• Day Six
• Day Seven

Day One

Breakfast

Homemade Granola: Mix ½ cup rolled oats with 1½ Tbsp sultanas and a handful of chopped pecans and coconut flakes. Add a sprinkle of cinnamon and ½ tsp vanilla extract. In a separate bowl mix 2 tsp honey with 1 tsp olive oil, pour over mix, stir and bake until golden. Serve with ½ cup milk.

Lunch

Chicken & Egg Fried Rice (Makes 2 serves): Stir fry 2 cups of cooked brown rice with 200g sliced chicken, garlic, ginger and sesame oil. Add 3 cups diced mixed vegetables and 2 Tbsp soy sauce. Beat one egg in a small bowl, make a well in the centre of the stir fry and pour in. Allow to cook then mix through the dish and serve. Eat half and save the remainder for tomorrow.

Quick Tip: When cooking, prepare more than you need and use the leftovers for the next day, or freeze and keep for later. This will help reduce your spending on ready prepared meals or takeaways when you’re feeling less motivated to cook.

Dinner

Budget Panfried Steak: 130g chuck steak, 1 medium potato, ½ cup sliced carrot and ½ cup peas. Brush steak with oil and sprinkle on 1/4 tsp paprika, salt and pepper to taste. Place in hot pan to sear on each side for 2-3 minutes then turn down heat to allow to cook through. Serve with 1 slice of wholegrain bread or a small dinner roll.

Dessert

Banana & Honey Yoghurt: 1 sliced banana + 200g natural yoghurt + 1 tsp honey.

Snacks

3 brown rice cakes with 2 slices (40g) cheese.

Day Two

Breakfast

Nutty Banana Porridge: Cook ½ cup quick oats with 1 cup milk + 1 heaped Tbsp peanut butter + ½ banana + honey to taste.

Lunch

Leftover Chicken & Egg Fried Rice.

Dinner

Tuna Mornay with Eggs(1 serve).

Serve with a side salad.

View Recipe

Dessert

Seasonal fruit with vanilla custard: 1 cup chopped fruit in season with ½ cup vanilla custard. 

Quick Tip: When choosing fruit and vegetables, select those in season, or those that are on special in your local supermarket. Frozen vegetables can also be an economic and nutritious option.

Snacks

3 buckwheat crackers spread with 1½ Tbsp peanut butter + 1 mandarin or other small fruit in season.

Day Three

Breakfast

Superfood Smoothie: Blend 1 banana, 2 dates, 1 Tbsp peanut butter, ½ cup strawberries and 1 cup milk. Enjoy with 1 slice grainy toast with 1½ Tbsp peanut butter.

Lunch

Green Goodness Bowl (1 serve).

View Recipe

Dinner

Penne Bolognaise: Make bolognaise with mince beef, ready-made tomato pasta sauce, finely diced carrot or zucchini, garlic and olive oil. Add to cooked penne pasta and serve with 40g (2 Tbsp) grated parmesan cheese and a side salad.

Dessert

Vanilla Coconut Flaxseed Pudding: Combine ½ cup milk with 5 Tbsp flaxseed meal. Add 2 tsp honey and ⅛ tsp vanilla extract. Stir and let sit for a few hours or overnight to thicken. Top with favourite toppings such as coconut flakes, strawberries or other fresh or frozen fruit.

Snacks

1 wholemeal crumpet with honey.

Day Four

Breakfast

Eggs & Avocado on Toast: Toast 2 slices of grainy bread and top with ½ avocado, 2 fried or poached eggs and a sprinkle of sunflower seeds. Plus a latte or hot chocolate made with 1 cup milk.

Lunch

Leftover Penne Bolognaise.

Serve with a side salad and top with 2 Tbsp grated parmesan. Enjoy with a small glass of 100% orange juice (125ml, no added sugar).

Dinner

Lentil & Vegetable Soup (Make a big batch): Add finely diced carrot, celery, potato, garlic and onion to olive oil in a large saucepan. Cook for 3-4 minutes. Add stock, herbs of your choice and canned and drained brown lentils. Serve with a bread roll.

Dessert

Fruit salad with Yoghurt: Chop fresh seasonal fruit and serve with natural yoghurt. Add honey to taste.

Quick Tip: Buy dairy foods in larger serving sizes then serve the amounts recommended in the meal plan. For example, buy Greek yoghurt in a 1kg tub then spoon out the recommended 200g serving size. Buying in bulk is more economical than buying individually packaged items.

Snacks

Homemade Muesli Bar (Make a batch): Mix together peanut butter, honey, oats, sultanas flaked coconut, almonds, pepitas, sesame seeds and cinnamon. Press into an oven-proof dish and bake until golden. Cut into bars.

Day Five

Breakfast

Cereal with Fruit: ⅔ cup wholegrain flaky cereal + 1 cup milk + 1 medium banana or orange.

Lunch

Leftover Lentil & Vegetable Soup.

Serve with a bread roll.

Dinner

Soft Polenta Eggs (1 serve).

Serve with broccoli and green beans on the side.

View Recipe

Dessert

Peanut Butter Banana Soft Serve: Place 1 frozen banana, 2 Tbsp peanut butter and 1 Tbsp milk or cream into a blender. Blend and serve!

Snacks

3 wholegrain crackers spread with ricotta cheese. 

Day Six

Breakfast

Easy Boiled Eggs on Toast: 2 boiled eggs + 2 slices wholegrain toast + 1 latte or hot chocolate made with 1 cup milk.

Lunch

Cheese & Salad Sandwich: Make with 2 slices wholegrain bread. Spread with mayonnaise and add 40g cheese plus salad ingredients. Plus 1 medium piece of fruit in season.

Dinner

Egg-Stuffed Meatloaf (1 serve).

View Recipe

Dessert

Chocolate Dip Fruit Platter: Mix 100g melted chocolate with ¼ cup thickened cream. Serve as a dip for chunks of banana, strawberries, orange segments or other seasonal fruit.

Snacks

Greek yoghurt with Honey: 200g Greek Yoghurt with honey to taste.

Day Seven

Breakfast

Quick Shakshuka (divide by 4 for single serve).

Serve with flatbread.

View Recipe

Lunch

Tuna & Avo Salad with Toast: Mix 95g tinned tuna in springwater (drained) with 2 cups salad vegetables (e.g. lettuce, cucumber, tomato). Add 1 Tbsp mayonnaise and top with ½ avocado, sliced.  Serve with 2 slices multigrain toast. Plus 200g tub yoghurt.

Dinner

Chicken Drumstick Tomato Bake: Pour a jar of tomato passata into a baking tray. Add garlic, oregano, black olives, salt and pepper to taste. Place chicken drumsticks into sauce. Bake until chicken is cooked through. Serve with a side of pasta or rice and veg or salad.

Dessert

Frozen Banana Popsicles: Freeze a peeled banana (in advance). Melt chocolate with a small amount of coconut oil and dip the banana into chocolate. Roll in chopped nuts. Plus chai latte made with 1 cup milk.

Snacks

Homemade Muesli Bar + 3 wholegrain crackers with cheese.

Notes About This Meal Plan

• This meal plan provides an average of 8700 kilojoules per day. Your energy requirements vary depending on age, activity, health status, height, and weight. For personalised advice, seek the services of an Accredited Practicing Dietitian.
• This meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating* for adults. It provides at least 2.5 serves of dairy per day. Males aged 70 years and over require an extra serve of dairy daily. Women 60+ years require an additional 1.5 serves of dairy daily.
• This meal plan provides plenty of whole foods including vegetables, whole fruit, whole grains, legumes, seeds, nuts and a variety of protein-rich foods. It provides 12 eggs per week.
• The price of each meal and snack will vary depending on location and time of year. Based on purchasing homebrand groceries and cheaper brands, the average cost for the week is $80.
• It is also important to drink plenty of water.
• This meal plan has been developed by an Accredited Practicing Dietitian at Food and Nutrition Australia.

*Australian Guide to Health Eating, NHMRC, Commonwealth of Australia, 2013

More About Eggs And Nutrition

Learn more about how eggs may help serve your nutritional needs today.

Discover our super easy and delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our high protein or Mediterranean meal plan today!