Skip To Content

    7 Days Of Breakfasts, Lunches, And Dinners — All Built From The Same, Under-$70 Grocery List

    Trust me, you can actually follow this.

    Maybe you're trying to cook more at home. Or perhaps you're trying to stick to a stricter grocery budget. Whatever the case, finding wholesome recipes that are both exciting and satisfying can be a challenge. That's where this weeklong meal plan comes into the picture.


    It'll help shake up your mealtime routine, simplify the process of grocery shopping, and prove that it's totally possible to cook delicious recipes on a budget. As an added bonus, because these recipes call for similar ingredients — like eggs, pasta, beans, and other inexpensive staples — it also produces little waste. 

    The following grocery list is for one person's breakfast, lunch, and dinner — not snacks — but you can easily double, triple, or quadruple it depending on how many people you're cooking for. Depending on your appetite, you'll probably also have plenty of leftovers to play around with.


    Depending on where you live and where you shop, the total cost of these groceries will vary. But taking into account prices from Walmart, this list came out to around $65 for me.

    Someone reaching into a grocery cart.
    Getty Images

    You'll also need a few pantry staples such as olive oil, salt, pepper, vanilla extract, baking powder, and whatever spices you might already have on hand.

    Columbia Pictures

    Get creative and use what you've got. While some of these recipes call for more ingredients, many can be omitted without compromising flavor. Together with those few pantry staples, this grocery list should be sufficient for the entire week of meals.


    Breakfast: Frittata With Tomato, Bacon, and Cheese

    Cooking Classy / Via

    Bake this frittata on Sunday and enjoy the leftovers all week for meals or snacks. Use bacon, spinach, tomatoes, and cheese as the recipe calls for, or toss in whatever you have in your fridge. I would suggest cutting the recipe in half because this veggie-packed frittata will still go a long way for one.

    Recipe: Frittata With Tomato, Bacon, and Cheese

    Lunch: Five-Ingredient Chicken Salad

    Sweet Phi / Via

    If you've got boneless skinless chicken thighs or breasts, the recipe possibilities are limitless. Shred some chicken, and toss it with mayo or Greek yogurt, salt, pepper, and a little squeeze of lemon or vinegar. Serve it on a sandwich between whatever bread you have on hand or with crackers.

    Recipe: Five-Ingredient Chicken Salad

    Dinner: Spicy Garlic Spinach Pasta With Chickpeas

    Spinach and chickpea pasta.
    How Sweet Eats / Via

    This vegetarian pasta is so satisfying. Start with your favorite pasta shape, add garlic, spinach, red pepper flakes, and canned chickpeas, and it all comes together in one pot. The best part is all the leftovers.

    Recipe: Spicy Garlic Spinach Pasta With Chickpeas


    Breakfast: Five-Ingredient Flourless Banana Chocolate Oatmeal Muffins

    A stack of flourless banana chocolate oatmeal muffins.
    The Baker Mama / Via

    Given that this breakfast also creates plenty of leftovers for the rest of the week, you might want to consider meal-prepping on Sunday. If you don't want chocolate, consider substituting something like blueberries, walnuts, or dates.

    Recipe: Five-Ingredient Flourless Banana Chocolate Oatmeal Muffins

    Lunch: Easy Chopped Avocado Caprese Salad

    Wholesome Yum / Via

    Six ingredients are all you need: avocado, tomato, mozzarella, olive oil, basil, and balsamic vinegar. Since you picked up a jar of store-bought pesto, you might want to add a dollop of that, too.

    Recipe: Easy Chopped Avocado Caprese Salad

    Dinner: Sheet Pan Chicken Tinga Bowl

    Pinch of Yum / Via

    Winner, winner, sheet pan chicken dinner. It comes together in just 15 minutes using simple ingredients. If you don't have all the spices the recipe uses for the tinga sauce, don't fret: a blend of fire-roasted tomatoes, chipotles in adobo, garlic, and onion should do the trick.

    Recipe: Sheet Pan Chicken Tinga Bowl


    Breakfast: Eggs in Purgatory

    Eggs baked in tomato sauce with bread for dunking.
    Girl Gone Gourmet / Via

    Use canned diced tomatoes or your favorite tomato sauce as the base of this baked egg dish. Garnish with some shredded Parmesan or Cotija, red pepper flakes, basil, and whatever bread you have for dunking.

    Recipe: Eggs in Purgatory

    Lunch: Leftover Spicy Garlic Spinach Pasta With Chickpeas

    Pasta with spinach and chickpeas.
    How Sweet Eats / Via

    Leftovers really are the gift that keeps on giving.

    Recipe: Spicy Garlic Spinach Pasta With Chickpeas

    Dinner: Sweet Potato Turkey Chili

    Pinch of Yum / Via

    The essentials of this recipe are sweet potatoes, black beans, broth, ground turkey, onions, and whatever spices you can pull from your pantry. Better yet, grab some taco seasoning and stick with that.

    Recipe: Sweet Potato Turkey Chili


    Breakfast: Leftover Flourless Banana Chocolate Oatmeal Muffins

    A banana bread chocolate chip oat muffin.
    Hungry Happens / Via

    Another day, another breakfast muffin.

    Leftover Flourless Banana Chocolate Oatmeal Muffins

    Lunch: Avocado Egg Salad

    Cooktoria / Via

    Hard boiled eggs + avocado + mayo (or Greek yogurt) + salt and pepper are really the only essentials here. Add some pantry staples if you have them, like mustard and herbs.

    Recipe: Avocado Egg Salad

    Dinner: 20-Minute Skillet Caprese Chicken

    Little Broken / Via

    There's something about this flavor combination that is so easy yet so exceptionally tasty. Put tomatoes, mozzarella, basil, and balsamic on just about anything, and you've got a great meal.

    Recipe: Skillet Caprese Chicken


    Breakfast: Leftover Frittata

    A frittata with spinach, tomato, and bacon.
    Cooking Classy / Via

    Time for round two of that delicious frittata you made the other day. Aren't you glad you meal-prepped?

    Recipe: Frittata With Tomato, Bacon, and Cheese

    Lunch: Leftover Sweet Potato Turkey Chili

    Leftover turkey chili in a glass container.
    Pinch of Yum / Via

    Today is a day full of leftovers, but luckily they're anything but boring.

    Recipe: Sweet Potato Turkey Chili

    Dinner: Tomato Basil Coconut Chickpea Curry

    Chickpea tomato curry over rice.
    A Saucy Kitchen / Via

    Don't be intimidated by this ingredient list. If you have canned chickpeas, tomato paste, crushed tomatoes, coconut milk, garlic, and onion, you don't need much else. If you happen to have some of the Indian-inspired spices in your pantry (curry powder, garam masala, ground cumin), by all means add a dash. 

    Recipe: Tomato Basil Coconut Chickpea Curry


    Breakfast: Avocado Breakfast Tacos

    Avocado and egg tacos.
    Skinny Ms / Via

    When you're starting the morning with tacos, you know it's going to be a good day. Since you bought some bacon and Parmesan or Cotija cheese, toss a bit of that in here too.

    Recipe: Avocado Breakfast Tacos

    Lunch: Leftover Sheet Pan Chicken Tinga Bowl

    Chicken tinga bowls with beans and peppers.
    Pinch of Yum / Via

    Remember that sheet pan recipe from Monday night? The leftovers are still in your fridge ready to be devoured. Serve it over rice like a chicken burrito bowl or with tortillas, fajita-style.

    Recipe: Sheet Pan Chicken Tinga Bowl

    Dinner: Chicken and Pesto Stuffed Sweet Potato

    A sweet potato stuffed with chicken, pesto, and tomatoes.
    The Whole Smiths / Via

    Baked sweet potato, shredded chicken, cherry tomatoes, and store-bought pesto are the only four ingredients you really need for this hearty dinner.

    Recipe: Chicken and Pesto Stuffed Sweet Potato


    Breakfast: Banana Oatmeal Pancakes

    A stack of banana oatmeal pancakes.
    If You Give a Blonde a Kitchen / Via

    These pancakes taste so darn good, you would never know they're good for you, too, loaded with rolled oats, ripe bananas, and eggs. Use a little bit of Thursday's extra coconut milk to make these pancakes even more fluffy and decadent. 

    Recipe: Banana Oatmeal Pancakes

    Lunch: Leftover Frittata

    Pieces of frittata on a plate.
    Cooking Classy / Via

    Use up the rest of your frittata for lunch today. The best thing about this baked egg dish is that it's totally appropriate to eat any time of day.

    Recipe: Frittata With Tomato, Bacon, and Cheese

    Dinner: Turkey Taco Skillet

    Veronika's Kitchen / Via

    Tonight you'll use up the remainder of your ground turkey in a big skillet with canned beans, corn, canned tomatoes, and taco seasoning. Serve it with the remainder of your avocado and some rice or whatever grain you've got.

    Recipe: Turkey Taco Skillet

    Did you try this meal plan? Tell me how it went for you!