Is the total the real cost?

The total is the cost of what the week actually uses. You will pay a little more at checkout for whole packages, and that surplus carries into next week, which is why a second planned week is always cheaper than the first.

How much should two people spend on groceries a week?

This tight week lands at $166, or $3.94 a serving, with real package sizes. That is the till, not a best-case spreadsheet.

Does a cheap weekly meal plan come with a grocery list?

Yes. 48 items, sorted by aisle, sized for 2 of us. One shop. The list is on this page.

What do you eat on a cheap weekly meal plan?

Cottage Cheese Tomato Toast, Roasted Butternut & White Bean Soup, Crispy Sesame Tofu with Broccoli, Banana Chia Toast, Garlic Bok Choy Tofu Noodles, plus 16 more. 21 meals, one list.

How do you meal prep this cheap weekly meal plan?

3 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.

Cheap weekly meal plan: a week of meals for $166 with grocery list

Tight budget · 2 of us · Anything

Eggs, beans, rice, pasta and the cheaper cuts, priced against real packages so the total is honest.

This weekon budget

$166 for the week

Per serving: $3.94
Avg time: 20 min
Grocery list: 48 items

Meal BFF app

Make this week yours

Tell it about your kitchen and taste. It hands you the week and the list. Swap any meal.

The week

Why this week

Not a fancy week. Lentils, beans, eggs and the cheaper cuts. Nothing needs a special trip. It still tastes like a real meal.

Two people is the sweet spot. Most things get used up, and leftovers make lunch.

The quickest meal is Cottage Cheese Tomato Toast at 5 min and the slowest is Roasted Butternut & White Bean Soup at 40 min. Across the week you get 8 different main proteins, around 21g of protein per serving, 19 meals in 30 minutes or under, and 3 that double up well if you want to cook once and eat twice.

Grocery list

Already written. Rounded to the packages you’d actually buy. One trip.

48 items · sorted by store section

Produce

Firm tofu4.4 lb
Cherry tomatoes1.7 lb
Eggplant3
Cucumber4
Bell peppers3
Spinach14 oz
Potatoes4.4 lb
Broccoli1.5 lb
Lemons4
Oranges4
Tomatoes6
Avocados2
Butternut squash2.2 lb
Garlic5
Bok choy9 oz
Baby potatoes1.7 lb
Onions3
Limes4
Kale7 oz
Green beans7 oz
Bananas6
Carrots2.2 lb
Scallions8
Fresh basil1 oz
Fresh parsley1 oz
Fresh ginger4 oz

Meat & seafood

Salmon fillets1.1 lb
Ground beef1.1 lb
Sliced ham7 oz

Dairy & eggs

Eggs12
Cheddar14 oz
Cottage cheese2 lb

Bakery

Flour tortillas8
Bread16

Pantry

Canned diced tomatoes4
Kidney beans (can)4
Chia seeds7 oz
Teriyaki sauce8 fl oz
Cannellini beans (can)2
Rice2.2 lb
Chunky salsa11 oz
Quinoa11 oz
Microwave rice pouch1
Coconut milk (can)1
Olives5 oz
Dried red lentils1.1 lb
Egg noodles11 oz
Strained tomatoes17 fl oz

Check your pantry

You probably have these already.

Olive oil
Soy sauce
Bouillon cubes
Sesame seeds
Sesame oil
Maple syrup
Peanut butter
Smoked paprika
Honey
Vegetable oil
Dried oregano
Red pepper flakes
Ground cumin
Cinnamon
Salt & pepper

Meal BFF app

Let Meal BFF tell you the week

A few answers. It comes back with what to eat and one grocery list. Like a friend, not a recipe book. Free, no account.

More weekly meal plans

Questions about this week

Is the total the real cost?: The total is the cost of what the week actually uses. You will pay a little more at checkout for whole packages, and that surplus carries into next week, which is why a second planned week is always cheaper than the first.
How much should two people spend on groceries a week?: This tight week lands at $166, or $3.94 a serving, with real package sizes. That is the till, not a best-case spreadsheet.
Does a cheap weekly meal plan come with a grocery list?: Yes. 48 items, sorted by aisle, sized for 2 of us. One shop. The list is on this page.
What do you eat on a cheap weekly meal plan?: Cottage Cheese Tomato Toast, Roasted Butternut & White Bean Soup, Crispy Sesame Tofu with Broccoli, Banana Chia Toast, Garlic Bok Choy Tofu Noodles, plus 16 more. 21 meals, one list.
How do you meal prep this cheap weekly meal plan?: 3 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.