A new simple and budget-friendly meal plan.
Feed a family of 4 for $125.
There’s something about having a plan for the week that just makes everything feel a bit easier. Do I think you need to prep 47 containers on Sunday and live off identical meals all week? Not at all (unless that makes you happy, then have it!). But, I do think having a game plan saves you from standing in front of the fridge at 6pm eating shredded cheese straight from the bag.
My approach for these meal plans is to keep things balanced, protein-forward (because staying full is elite energy), and actually exciting to eat.
This week, we’ve got breakfast bars that you just have to bake once and enjoy all week. For lunch, we’ve got a one-bowl egg salad that’s creamy, herby, and flexible enough to be eaten on toast, in a wrap, or simply on its own. Our dinners this week are all amazing — a sheet pan recipe for all of us who hate doing the dishes, sweet and sour chicken meatballs that you can stretch further by serving over rice, and lettuce wraps that’ll have you finally canceling that Doordash subscription. And there’s a little snack thrown in here too to hold you over.
This week’s plan keeps your grocery bill in check (so we’re not casually spending $400 on “just a few things” 🙃). I added a few smart tips at the end to help you stretch ingredients, swap based on what’s on sale, and double up where it makes sense. The recipes are easy to shop for and flexible if you need to pivot.
Below you’ll find the full game plan — recipes, a streamlined grocery list, and a few practical notes to help you tweak things depending on your schedule, budget, or what’s already sitting in your fridge.
This week’s meal plan includes
1 breakfast
1 lunch
3 dinners
1 snack
The meals are intentionally connected without feeling repetitive. A few core ingredients carry through, but each recipe stands on its own so you’re not eating slight variations of the same bowl all week.
You’ll notice protein shows up consistently. It keeps meals satisfying and filling. That said, nothing here is rigid. Swap proteins, grab what’s on sale, use what you already have. The structure is here to support you, not boss you around.
Quick pro move: check your pantry before shopping. Most of the flavor builders in this plan are everyday staples, so chances are you already have a solid head start.
When you’re ready, click into any recipe below and you’ll have everything you need to get cooking.
Serves 8 | Prep: 5 minutes | Cook: 45 minutes
If you’re looking for a simple and easy breakfast to prep and enjoy throughout the week, then look no further because I’ve got you! My Easy High Protein Egg Broccoli Breakfast Bars are a simple, easy, and flavor-packed breakfast recipe that is totally meal-prep friendly. It’s loaded with fluffy eggs, tender veggies, spices, and chicken sausage for a balanced breakfast rolled into one bite!
tips & swaps
Easily make this dairy-free by swapping the cheese
Use frozen broccoli instead of fresh — just thaw and squeeze out excess moisture.
Swap broccoli for spinach, bell peppers, or whatever vegetables you need to use up.
