Two Week Budget Meal Plan

Prepared by: [Your Name]

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I. Introduction and Guidelines:

This plan is designed to help you minimize grocery expenses while maintaining a nutritious and balanced diet. By carefully selecting affordable ingredients and planning meals that make use of leftovers and bulk purchases, you can save money without compromising on the quality of your meals.

II. Meal Calendar:

Week 1:

Day	Breakfast	Lunch	Dinner	Snacks
Monday	Oatmeal with bananas	Lentil soup	Baked chicken with veggies	Carrot sticks, apple slices
Tuesday	Scrambled eggs with toast	Chickpea salad	Spaghetti with marinara	Yogurt, celery with peanut butter
Wednesday	Smoothie (banana, spinach, yogurt)	Turkey sandwich	Stir-fried tofu with rice	Hummus with cucumber slices
Thursday	Peanut butter on toast	Leftover lentil soup	Baked fish with quinoa	Popcorn, orange slices
Friday	Greek yogurt with honey	Vegetable stir-fry	Chicken tacos	Mixed nuts, baby carrots
Saturday	Pancakes with syrup	Leftover chickpea salad	Beef and bean chili	Apple slices, cheese sticks
Sunday	Fruit salad with granola	Turkey and cheese wrap	Vegetable curry with rice	Grapes, almonds

Week 2:

Day	Breakfast	Lunch	Dinner	Snacks
Monday	Oatmeal with raisins	Leftover vegetable curry	Baked chicken with potatoes	Carrot sticks, apple slices
Tuesday	Scrambled eggs with spinach	Tuna salad wrap	Spaghetti with meat sauce	Yogurt, celery with peanut butter
Wednesday	Smoothie (strawberry, banana, yogurt)	Grilled cheese sandwich	Stir-fried chicken with rice	Hummus with bell pepper strips
Thursday	Peanut butter on toast	Leftover beef chili	Baked fish with couscous	Popcorn, orange slices
Friday	Greek yogurt with berries	Vegetable quinoa salad	Chicken stir-fry	Mixed nuts, baby carrots
Saturday	Waffles with syrup	Leftover tuna salad	Beef stew	Apple slices, cheese sticks
Sunday	Fruit smoothie with granola	Chicken salad sandwich	Vegetable pasta bake	Grapes, almonds

III. Recipes:

Lentil Soup:

• Ingredients: Lentils, carrots, celery, onion, garlic, vegetable broth, olive oil, salt, pepper.

• Instructions: Sauté chopped vegetables in olive oil. Add lentils and broth, simmer until lentils are tender. Season with salt and pepper.

Baked Chicken with Veggies:

• Ingredients: Chicken breasts, mixed vegetables (carrots, broccoli, bell peppers), olive oil, salt, pepper.

• Instructions: Place chicken and vegetables on a baking sheet. Drizzle with olive oil, season with salt and pepper, and bake at 375°F for 25-30 minutes.

Spaghetti with Marinara:

• Ingredients: Spaghetti, canned tomatoes, garlic, olive oil, basil, salt, pepper.

• Instructions: Cook spaghetti according to package instructions. Sauté garlic in olive oil, add tomatoes and basil, simmer. Serve sauce over spaghetti.

IV. Grocery List:

• Proteins: Chicken breasts, tofu, ground beef, canned tuna, turkey slices.

• Vegetables: Carrots, celery, onions, garlic, spinach, broccoli, bell peppers, cucumbers, mixed vegetables.

• Fruits: Bananas, apples, oranges, strawberries, grapes, blueberries.

• Grains: Oatmeal, bread, spaghetti, rice, quinoa, couscous, tortillas.

• Dairy: Eggs, Greek yogurt, cheese sticks, milk.

• Pantry: Lentils, chickpeas, canned tomatoes, vegetable broth, olive oil, peanut butter, honey, popcorn.

• Snacks: Mixed nuts, hummus.

V. Budget Breakdown:

Category	Estimated Cost
Proteins
Chicken breasts	$20
Tofu	$5
Ground beef	$15
Canned tuna	$10
Turkey slices	$10

Vegetables
Carrots	$5
Celery	$3
Onions	$4
Spinach	$3
Broccoli	$4

Fruits
Bananas	$2
Apples	$5
Oranges	$3
Strawberries	$4
Grapes	$4
Grains
Oatmeal	$3
Bread	$5
Spaghetti	$2
Rice	$3
Quinoa	$4

Dairy
Eggs	$4
Greek yogurt	$6
Cheese sticks	$5
Milk	$3

Pantry
Lentils	$3
Chickpeas	$2
Canned tomatoes	$2
Vegetable broth	$3
Olive oil	$4

Snacks
Mixed nuts	$5
Hummus	$4
Peanut butter	$3
Honey	$3
Popcorn	$2

Estimated Total: $100 - $120 for two weeks (actual cost may vary based on local prices and availability).

VI. Preparation Tips:

Batch Cooking: Prepare larger portions of soups, stews, and grains to use throughout the week.

Smart Shopping: Buy in bulk when possible and look for sales or discounts.

Storage: Use airtight containers to store leftovers and pre-prepped ingredients.

Flexibility: Feel free to swap ingredients based on what’s on sale or what you already have at home.

VII. Nutritional Information:

Each meal is designed to provide a balance of protein, carbohydrates, and fats, along with essential vitamins and minerals to support overall health.

Enjoy your meals and the savings!

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