# Week of Meals for Under $30

Feed yourself delicious, nutritious meals all week without breaking the bank. This meal prep guide gives you breakfast, lunch, and dinner for just $30!

Proteins

• 3 lbs chicken thighs - $6
• 1 dozen eggs - $3
• 1 can black beans - $1

Grains & Carbs

• 2 lbs rice - $2
• 1 lb pasta - $1.50
• Bread loaf - $2

Vegetables

• 2 lbs potatoes - $2
• 1 head broccoli - $2
• 3 bell peppers - $3
• 1 lb carrots - $1
• 1 onion - $0.50

Pantry Staples

• Cooking oil - $1
• Seasonings (garlic powder, paprika, salt, pepper) - $2
• Tomato sauce - $1

Sunday Prep (2 hours)

1. Cook proteins

• Bake all chicken thighs with seasoning (375°F, 35 minutes)
• Hard boil 6 eggs for quick meals

2. Cook grains

• Make a large pot of rice
• Cook pasta for 2-3 servings

3. Prep vegetables

• Roast potatoes and broccoli
• Slice bell peppers
• Chop carrots

Breakfast (7 days)

Days 1-3: Scrambled eggs with toast

• 2 eggs per day
• 1 slice toast
• Cost: $0.75/serving

Days 4-7: Rice and egg bowl

• 1 cup cooked rice
• 2 eggs scrambled
• Soy sauce or hot sauce
• Cost: $0.50/serving

Lunch (7 days)

Days 1-4: Chicken and rice bowl

• 4 oz chicken thigh
• 1 cup rice
• Roasted broccoli
• Cost: $2.50/serving

Days 5-7: Pasta with tomato sauce

• 1 cup cooked pasta
• 1/2 cup tomato sauce
• Sautéed bell peppers
• Cost: $1.50/serving

Dinner (7 days)

Days 1-3: Chicken stir-fry

• 4 oz chicken
• Mixed vegetables
• Over rice
• Cost: $2.50/serving

Days 4-5: Black bean burrito bowl

• 1/2 cup black beans
• 1 cup rice
• Bell peppers and onions
• Cost: $1.50/serving

Days 6-7: Baked potatoes with toppings

• 1 large potato
• Leftover chicken or egg
• Vegetables
• Cost: $2/serving

Seasoned Baked Chicken

1. Preheat oven to 375°F

2. Season chicken with garlic powder, paprika, salt, pepper

3. Arrange on baking sheet

4. Bake 35-40 minutes until internal temp reaches 165°F

5. Let rest 5 minutes before storing

Perfect Rice Every Time

1. Rinse 2 cups rice until water runs clear

2. Add 4 cups water and 1 tsp salt

3. Bring to boil, then reduce to low simmer

4. Cover and cook 18 minutes

5. Let rest 5 minutes off heat

Roasted Vegetables

1. Preheat oven to 425°F

2. Toss vegetables with 1 tbsp oil, salt, pepper

3. Spread on baking sheet

4. Roast 20-25 minutes, flipping halfway

📦 Containers: Use 5-6 containers for portioning

🥶 Refrigeration: Store all meals in fridge for up to 5 days

❄️ Freezing: Freeze extra chicken separately for later use

🔥 Reheating: Microwave 2-3 minutes, stirring halfway

💰 Buy in bulk: Rice, pasta, and seasonings are cheaper in larger quantities

💰 Store brands: Generic brands are often identical to name brands

💰 Seasonal produce: Buy vegetables in season for better prices

💰 Sales planning: Build your meal plan around what's on sale

💰 Batch cooking: Cook large portions and freeze extras

• Calories: ~1,800-2,000
• Protein: ~80-100g
• Carbs: ~200-250g
• Fat: ~50-60g
• Fiber: ~25-30g

Proteins: Swap chicken for:

• Ground beef (on sale)
• Canned tuna
• Tofu (often cheaper)

Vegetables: Use what's on sale:

• Frozen vegetables (often cheaper and nutritious)
• Cabbage (very economical)
• Seasonal produce

Flavor boosters (minimal cost):

• Hot sauce
• Soy sauce
• Lemon juice
• Dried herbs

To keep variety, rotate these items:

• Different protein (ground turkey, pork)
• New vegetables (zucchini, spinach)
• Alternative grains (oats, quinoa on sale)

⏱️ Double batch: Cook extra rice/chicken for next week

⏱️ One-pan meals: Less cleanup, same great taste

⏱️ Pre-portioned: Divide into containers immediately after cooking

⏱️ Use leftovers: Turn dinner leftovers into next day's lunch

Remember: Eating healthy on a budget is totally achievable! The key is planning ahead, buying smart, and cooking in batches. Your wallet and your health will thank you!