7-Day Budget Dinner Meal Plan and Shopping List

According to the U.S. Department of Agriculture (USDA), Americans are spending, on average, 11.3% of their annual income on food. That's almost $8,000 for a family making a total income of $70,000 a year. Thankfully, meal planning and cooking at home can help you save some serious cash.

In this seven-day healthy meal plan on a budget, the recipes use inexpensive, easy-to-find ingredients to create delicious budget-conscious dinners for around $3 per serving. Combine this meal plan with budget-friendly breakfast and lunch recipes to save even more during the week.

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Don't Miss: 7-Day Meal Plan: Easy Cheap $3 Dinners

Sunday

Pictured Recipe: Tomato Bun Tuna Melt

$1.82 per serving

Budget Tip: Budget-friendly canned fish, like tuna and wild salmon, are convenient options for fast and healthy dinners on a budget. At a fraction of the price of fresh or frozen fish, you'll get the same health benefits from canned options, like healthy omega-3 fats and protein. You can still plan to check out the fish counter when you do your grocery shopping to see what fresh seafood options are on sale. Frozen fish may be the better option as it's often less expensive, and you can defrost it when you're ready to use it so you know it's fresh.

Monday

Pictured Recipe: Vegetarian Spaghetti Squash Lasagna

$2.91 per serving

Budget Tip: Going meatless a few times a week is good for your health, good for your wallet and good for the environment. This vegetarian spaghetti squash lasagna, with 18 grams of satisfying protein and 7 g of filling fiber, is a great budget recipe you'll turn to time and time again.

Tuesday

Pictured Recipe: Easy Chicken Fried Rice

$1.53 per serving

Budget Tip: Fried rice with plenty of vegetables and a little meat is an obvious choice when you want to make a quick and healthy dinner that's easy on your wallet. Feel free to throw in whatever veggie odds and ends you have in your fridge. Being versatile and using what you have on hand helps you save money and minimize food waste.

Wednesday

Pictured Recipe: Roasted Buffalo Chickpea Wraps

$1.53 per serving

Budget Tip: Canned beans are an affordable, healthy and convenient ingredient that add satisfying protein and fiber to your meals. Here, canned chickpeas replace the more expensive chicken but still deliver that satisfying Buffalo flavor. Stock up when beans go on sale and use in wraps, salads, soups, stews and more for a healthy, inexpensive plant protein.

Thursday

Pictured Recipe: Bean & Veggie Taco Bowl

$2.56 per serving

Budget Tip: Canned black beans, precooked rice and whatever veggies you have on hand are all it takes to whip up this fast and flavorful bean and veggie taco bowl. Use whatever pantry staples you have on hand to create this low-cost meal and skip an extra trip to the grocery store.

Friday

Pictured Recipe: Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta

$1.98 per serving

Budget Tip: Chicken often goes on sale, so when it does, stock up and keep it in your freezer. This one-pot pasta uses less-expensive flavorful chicken thighs combined with veggies, dried herbs and cheese for a delicious and creamy one-dish dinner.

Saturday

Pictured Recipe: Slow-Cooker Beef Stew

$2.46 per serving

Budget Tip: Tougher cuts of meat, like the beef chuck used in this easy beef stew recipe, are affordable options that simply need more cooking time to become tender and juicy—which makes them perfect for the slow cooker.