This 7 day real food meal plan will help you to save time and money. Serve your family healthy food with budget meal planning. 

7 day meal plan chalkboard

Budget meal planning is an essential part of a real food household. Without a plan, it’s too easy to fall back on processed food or takeout when dinner time comes. 

Preparation is key if you want to consistently feed your family a whole food menu. You can reduce food waste by having a plan in place.

This vegan cassoulet is such a cozy meal!

What to Eat on a Budget Meal Plan

Having healthy ingredients on hand is the first step to eating real food. Keep a grocery list on the fridge so you can update it regularly and keep a well-stocked kitchen.

  • Fresh and Frozen Fruits and Vegetables: I like to keep lots of fruit and veggies on hand for snacks, side dishes, and main dishes. It’s a great idea to eat a wide variety of produce.
  • Pantry Items: Baking supplies are important to have on hand so you can make your own snacks and desserts. Beans, canned tomatoes, and chickpeas are helpful to have on hand to use as building blocks for meals.
  • Whole Grains: Brown rice, steel cut oats, and quinoa are some examples of whole grains that are essential for a healthy diet.
  • Protein: There are many types of vegetarian and animal proteins that can contribute to a healthy budget meal plan. Chicken and fish are nutritious and affordable, and tofu, beans, and lentils are good vegan alternatives.

How to Meal Prep Your Week of Meals

After stocking up on the ingredients from your shopping list, you can easily meal prep a lot of the ingredients over the weekend. Many vegetables can be chopped ahead of time, and you can make sauces and cook rice to have ready to go on a busy weeknight. You can cook oats ahead of time for breakfast, or prepare a batch of overnight oats.

7 Day Real Food Meal Plan

Many of these easy meals are gluten-free and dairy-free. There are several vegetarian and vegan dishes. These recipes will all yield leftovers, so you can skip a couple and just have leftovers some days if you see something that doesn’t suit your tastes.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Other Budget Meal Plan Examples

Over the course of a few years, I’ve put together many real food meal plans. I’ve included some of own recipes, along with recipes from other websites. If you’re short on time, you can copy any of these menus for your family. Kids and adults enjoy these recipes, and there’s something for everyone here.

Never go to the grocery store without a solid plan for the week ahead. It takes a little time, but it’s worth it when you’re able to consistently feed your family healthy food on a budget.

Other Real Food Meal Plan Tips

Explore my recipe index for lots of soups and salads that work well for lunch or dinner. From slow cooker to Instant Pot recipes and casseroles, there are so many delicious meals to add to your menu!

If you’re not sure how to put together a menu for your family, read my post that details how to meal plan. And be sure to check out my round-ups of meals that cost less than $1 per serving: 30 Healthy Dinner Recipes, 20 Frugal Vegan Dinner Recipes, and 10 Frugal Crock Pot Recipes. These are great recipes to plug into a weekly meal plan on a budget.

These weekly real food meal plans will help you to save time, money, and sanity. Serve your family healthy food with these weekly meal plans on a budget.