In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsBudget-Friendly FoodsTips for Saving Even More Money:How to Meal-Prep Your Week of Meals:Day 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

View All

In This Article

Why This Meal Plan Is Great for You

Frequently Asked Questions

Budget-Friendly Foods

Tips for Saving Even More Money:

How to Meal-Prep Your Week of Meals:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

CloseClean eating doesn’t have to be expensive—in fact, many nutritious foods are exceptionally budget-friendly, like oats, nut butters and beans. This healthy meal plan on a budget exemplifies just that. Simple steps, like making your own salad dressings and cooking the majority of meals at home, can save a ton of money long-term—even if it feels like an investment up front at the store. In this plan, we included a shopping list and aimed to keep it around $100, with the final number coming in at $112.08, not including pantry staples like oats and olive oil.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouFor those following this clean-eating meal plan for weight loss on a budget, we set the calorie level at 1,500 calories per day, which is a level where most people will lose weight. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.(Be sure to check the shopping list if you’re making modifications.)Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Budget-Friendly FoodsThese budget-friendly foods make healthy eating easy and delicious. Pick up some of these key ingredients to stash away in your pantry, fridge or freezer for easy meals.Dried or canned lentils and beansCanned tomatoesFrozen vegetablesBananasOatmealBarleyQuinoaWhole-wheat spaghettiWhole-wheat breadPeanut butterCarrotsSweet potatoes and white potatoesBrown riceEggsCanned tunaSee More:Healthy Clean-Eating Recipes on a BudgetTips for Saving Even More Money:Shop with a list:You’ve heard it before, but shopping with a grocery list really can save a lot of money. It helps us stick to what we actually need and avoid impulse buys that can rack up the bill.Plan ahead:Planning meals ahead is key—it helps prevent food waste because you can transform leftovers into new meals or save leftovers for dinner. Plus, if we already know what’s on the menu for dinner, we are less likely to grab takeout on the way home.Embrace leftovers:Cooking a pot of beans or roasting a chicken to have for the week is super helpful because they’re easy to transform into new dishes. Check out our25 recipes that make great leftoversfor more ideas.Do your own prep:Pre-sliced veggies and fruits are easy and certainly have their place, but if you’re trying to stick to a budget then it’s better to do the slicing and dicing yourself. Same with some other prep. You’ll see on the shopping list that we’ve replaced some pricier convenience items—e.g., quinoa you can cook yourself rather than a microwaveable packet or chicken breast to poach instead of a rotisserie chicken (you could sub leftovers here too).Buy in bulk:Check the unit price and buy in bulk whenever possible to save money. This is especially true for spices, which can really add up on your grocery bill. If it’s a spice you won’t use very often, buy just a little bit in the bulk section to save pantry space and money.Research:Check out sales in the newspaper and on the grocery stores' websites to see who has the best deals. It takes a little extra time, but it can pay off in the long run.Choose store brands:When making this grocery list, we chose store-brand items whenever possible. This small switch can add up to big savings over time.Get the Printable Shopping List Here!How to Meal-Prep Your Week of Meals:MakeGarlic-Oregano Vinaigretteto have throughout the week.PrepareVegan Superfood Grain Bowlsto have for lunch on Days 2 through 5.Day 1Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (103 calories)5-oz. container low-fat plain Greek yogurtLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (268 calories)1 medium orange1/4 cup unsalted dry-roasted almondsDinner (485 calories)1 servingBean & Barley Soup2 cups mixed greens1 servingGarlic-Oregano VinaigretteDaily Totals:1,512 calories, 55 g protein, 174 g carbohydrates, 47 g fiber, 74 g fat, 895 mg sodiumTo Make It 2,000 Calories:Add 3 Tbsp. chopped walnuts to the A.M. snack and add 1 whole avocado to dinner.Day 2Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (206 calories)1/4 cup unsalted dry-roasted almondsLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (62 calories)1 medium orangeDinner (534 calories)1 servingWarm Chicken Salad with Peas & PolentaDaily Totals:1,479 calories, 80 g protein, 156 g carbohydrates, 38 g fiber, 66 g fat, 1,115 mg sodiumTo Make It 2,000 Calories:Add 1 medium apple to the A.M. snack, add 1/4 cup unsalted dry-roasted almonds to the P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 3Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (315 calories)1 medium banana2 Tbsp. natural peanut butterLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (8 calories)1/2 cup sliced cucumberDinner (501 calories)1 servingChicken, Quinoa & Sweet Potato Casserole2 cups mixed greens1 servingGarlic-Oregano VinaigretteMeal-Prep Tip:Reserve leftoverChicken, Quinoa & Sweet Potato Casseroleto have for dinner tomorrow night.Daily Totals:1,500 calories, 57 g protein, 178 g carbohydrates, 39 g fiber, 66 g fat, 913 mg sodiumTo Make It 2,000 Calories:Add 20 unsalted dry-roasted almonds to P.M. snack and add 1 avocado to dinner.Day 4Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (315 calories)1 medium banana2 Tbsp. natural peanut butterLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (8 calories)1/2 cup cucumber, slicedDinner (501 calories)1 servingChicken, Quinoa & Sweet Potato Casserole2 cups mixed greens1 servingGarlic-Oregano VinaigretteMeal-Prep Tip:Gather ingredients and soak the chickpeas for theSlow-Cooker Chicken & Chickpea Soupso it’s ready to get started in the slow cooker tomorrow morning.Daily Totals:1,500 calories, 57 g protein, 178 g carbohydrates, 39 g fiber, 66 g fat, 913 mg sodiumTo Make It 2,000 Calories:Add 1/4 cup hummus and 1 medium orange to P.M. snack plus add 1 avocado to dinner.Day 5Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (315 calories)1 medium banana2 Tbsp. natural peanut butterLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (62 calories)1 medium orangeDinner (446 calories)1 servingSlow-Cooker Chicken & Chickpea SoupMeal-Prep Tip:Reserve 2 servings Slow-Cooker Chicken & Chickpea Soup to have for lunch on Days 6 and 7.Daily Totals:1,499 calories, 89 g protein, 191 g carbohydrates, 45 g fiber, 57 g fat, 1,212 mg sodiumTo Make It 2,000 Calories:Add 1 medium orange to lunch, add 1/4 cup unsalted dry-roasted almonds to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.Day 6Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (263 calories)1 medium banana1 1/2 Tbsp. natural peanut butterLunch (446 calories)1 servingSlow-Cooker Chicken & Chickpea SoupP.M. Snack (8 calories)1/2 cup cucumber, slicedDinner (472 calories)1 servingStuffed Sweet Potato with Hummus DressingDaily Totals:1,484 calories, 69 g protein, 218 g carbohydrates, 51 g fiber, 41 g fat, 1,488 mg sodiumTo Make It 2,000 Calories:Increase to 2 Tbsp. peanut butter at A.M. snack, add 1 medium apple to lunch, add 1/4 cup hummus to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.Day 7Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (103 calories)5-oz. container low-fat plain Greek yogurtLunch (446 calories)1 servingSlow-Cooker Chicken & Chickpea SoupP.M. Snack (154 calories)20 unsalted dry-roasted almondsDinner (496 calories)1 servingBaked Eggs in Tomato Sauce with Kale2 cups mixed greens1 servingGarlic-Oregano VinaigretteDaily Totals:1,495 calories, 84 g protein, 136 g carbohydrates, 35 g fiber, 73 g fat, 1,649 mg sodiumTo Make It 2,000 Calories:Add 20 unsalted dry-roasted almonds to A.M. snack, add 1 large apple to P.M. snack, add 1 servingGuacamole Chopped Saladto dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

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Stuffed Sweet Potato with Hummus Dressing

Clean eating doesn’t have to be expensive—in fact, many nutritious foods are exceptionally budget-friendly, like oats, nut butters and beans. This healthy meal plan on a budget exemplifies just that. Simple steps, like making your own salad dressings and cooking the majority of meals at home, can save a ton of money long-term—even if it feels like an investment up front at the store. In this plan, we included a shopping list and aimed to keep it around $100, with the final number coming in at $112.08, not including pantry staples like oats and olive oil.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouFor those following this clean-eating meal plan for weight loss on a budget, we set the calorie level at 1,500 calories per day, which is a level where most people will lose weight. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.(Be sure to check the shopping list if you’re making modifications.)Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Budget-Friendly FoodsThese budget-friendly foods make healthy eating easy and delicious. Pick up some of these key ingredients to stash away in your pantry, fridge or freezer for easy meals.Dried or canned lentils and beansCanned tomatoesFrozen vegetablesBananasOatmealBarleyQuinoaWhole-wheat spaghettiWhole-wheat breadPeanut butterCarrotsSweet potatoes and white potatoesBrown riceEggsCanned tunaSee More:Healthy Clean-Eating Recipes on a BudgetTips for Saving Even More Money:Shop with a list:You’ve heard it before, but shopping with a grocery list really can save a lot of money. It helps us stick to what we actually need and avoid impulse buys that can rack up the bill.Plan ahead:Planning meals ahead is key—it helps prevent food waste because you can transform leftovers into new meals or save leftovers for dinner. Plus, if we already know what’s on the menu for dinner, we are less likely to grab takeout on the way home.Embrace leftovers:Cooking a pot of beans or roasting a chicken to have for the week is super helpful because they’re easy to transform into new dishes. Check out our25 recipes that make great leftoversfor more ideas.Do your own prep:Pre-sliced veggies and fruits are easy and certainly have their place, but if you’re trying to stick to a budget then it’s better to do the slicing and dicing yourself. Same with some other prep. You’ll see on the shopping list that we’ve replaced some pricier convenience items—e.g., quinoa you can cook yourself rather than a microwaveable packet or chicken breast to poach instead of a rotisserie chicken (you could sub leftovers here too).Buy in bulk:Check the unit price and buy in bulk whenever possible to save money. This is especially true for spices, which can really add up on your grocery bill. If it’s a spice you won’t use very often, buy just a little bit in the bulk section to save pantry space and money.Research:Check out sales in the newspaper and on the grocery stores' websites to see who has the best deals. It takes a little extra time, but it can pay off in the long run.Choose store brands:When making this grocery list, we chose store-brand items whenever possible. This small switch can add up to big savings over time.Get the Printable Shopping List Here!How to Meal-Prep Your Week of Meals:MakeGarlic-Oregano Vinaigretteto have throughout the week.PrepareVegan Superfood Grain Bowlsto have for lunch on Days 2 through 5.Day 1Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (103 calories)5-oz. container low-fat plain Greek yogurtLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (268 calories)1 medium orange1/4 cup unsalted dry-roasted almondsDinner (485 calories)1 servingBean & Barley Soup2 cups mixed greens1 servingGarlic-Oregano VinaigretteDaily Totals:1,512 calories, 55 g protein, 174 g carbohydrates, 47 g fiber, 74 g fat, 895 mg sodiumTo Make It 2,000 Calories:Add 3 Tbsp. chopped walnuts to the A.M. snack and add 1 whole avocado to dinner.Day 2Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (206 calories)1/4 cup unsalted dry-roasted almondsLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (62 calories)1 medium orangeDinner (534 calories)1 servingWarm Chicken Salad with Peas & PolentaDaily Totals:1,479 calories, 80 g protein, 156 g carbohydrates, 38 g fiber, 66 g fat, 1,115 mg sodiumTo Make It 2,000 Calories:Add 1 medium apple to the A.M. snack, add 1/4 cup unsalted dry-roasted almonds to the P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 3Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (315 calories)1 medium banana2 Tbsp. natural peanut butterLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (8 calories)1/2 cup sliced cucumberDinner (501 calories)1 servingChicken, Quinoa & Sweet Potato Casserole2 cups mixed greens1 servingGarlic-Oregano VinaigretteMeal-Prep Tip:Reserve leftoverChicken, Quinoa & Sweet Potato Casseroleto have for dinner tomorrow night.Daily Totals:1,500 calories, 57 g protein, 178 g carbohydrates, 39 g fiber, 66 g fat, 913 mg sodiumTo Make It 2,000 Calories:Add 20 unsalted dry-roasted almonds to P.M. snack and add 1 avocado to dinner.Day 4Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (315 calories)1 medium banana2 Tbsp. natural peanut butterLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (8 calories)1/2 cup cucumber, slicedDinner (501 calories)1 servingChicken, Quinoa & Sweet Potato Casserole2 cups mixed greens1 servingGarlic-Oregano VinaigretteMeal-Prep Tip:Gather ingredients and soak the chickpeas for theSlow-Cooker Chicken & Chickpea Soupso it’s ready to get started in the slow cooker tomorrow morning.Daily Totals:1,500 calories, 57 g protein, 178 g carbohydrates, 39 g fiber, 66 g fat, 913 mg sodiumTo Make It 2,000 Calories:Add 1/4 cup hummus and 1 medium orange to P.M. snack plus add 1 avocado to dinner.Day 5Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (315 calories)1 medium banana2 Tbsp. natural peanut butterLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (62 calories)1 medium orangeDinner (446 calories)1 servingSlow-Cooker Chicken & Chickpea SoupMeal-Prep Tip:Reserve 2 servings Slow-Cooker Chicken & Chickpea Soup to have for lunch on Days 6 and 7.Daily Totals:1,499 calories, 89 g protein, 191 g carbohydrates, 45 g fiber, 57 g fat, 1,212 mg sodiumTo Make It 2,000 Calories:Add 1 medium orange to lunch, add 1/4 cup unsalted dry-roasted almonds to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.Day 6Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (263 calories)1 medium banana1 1/2 Tbsp. natural peanut butterLunch (446 calories)1 servingSlow-Cooker Chicken & Chickpea SoupP.M. Snack (8 calories)1/2 cup cucumber, slicedDinner (472 calories)1 servingStuffed Sweet Potato with Hummus DressingDaily Totals:1,484 calories, 69 g protein, 218 g carbohydrates, 51 g fiber, 41 g fat, 1,488 mg sodiumTo Make It 2,000 Calories:Increase to 2 Tbsp. peanut butter at A.M. snack, add 1 medium apple to lunch, add 1/4 cup hummus to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.Day 7Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (103 calories)5-oz. container low-fat plain Greek yogurtLunch (446 calories)1 servingSlow-Cooker Chicken & Chickpea SoupP.M. Snack (154 calories)20 unsalted dry-roasted almondsDinner (496 calories)1 servingBaked Eggs in Tomato Sauce with Kale2 cups mixed greens1 servingGarlic-Oregano VinaigretteDaily Totals:1,495 calories, 84 g protein, 136 g carbohydrates, 35 g fiber, 73 g fat, 1,649 mg sodiumTo Make It 2,000 Calories:Add 20 unsalted dry-roasted almonds to A.M. snack, add 1 large apple to P.M. snack, add 1 servingGuacamole Chopped Saladto dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Clean eating doesn’t have to be expensive—in fact, many nutritious foods are exceptionally budget-friendly, like oats, nut butters and beans. This healthy meal plan on a budget exemplifies just that. Simple steps, like making your own salad dressings and cooking the majority of meals at home, can save a ton of money long-term—even if it feels like an investment up front at the store. In this plan, we included a shopping list and aimed to keep it around $100, with the final number coming in at $112.08, not including pantry staples like oats and olive oil.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouFor those following this clean-eating meal plan for weight loss on a budget, we set the calorie level at 1,500 calories per day, which is a level where most people will lose weight. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.(Be sure to check the shopping list if you’re making modifications.)Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Budget-Friendly FoodsThese budget-friendly foods make healthy eating easy and delicious. Pick up some of these key ingredients to stash away in your pantry, fridge or freezer for easy meals.Dried or canned lentils and beansCanned tomatoesFrozen vegetablesBananasOatmealBarleyQuinoaWhole-wheat spaghettiWhole-wheat breadPeanut butterCarrotsSweet potatoes and white potatoesBrown riceEggsCanned tunaSee More:Healthy Clean-Eating Recipes on a BudgetTips for Saving Even More Money:Shop with a list:You’ve heard it before, but shopping with a grocery list really can save a lot of money. It helps us stick to what we actually need and avoid impulse buys that can rack up the bill.Plan ahead:Planning meals ahead is key—it helps prevent food waste because you can transform leftovers into new meals or save leftovers for dinner. Plus, if we already know what’s on the menu for dinner, we are less likely to grab takeout on the way home.Embrace leftovers:Cooking a pot of beans or roasting a chicken to have for the week is super helpful because they’re easy to transform into new dishes. Check out our25 recipes that make great leftoversfor more ideas.Do your own prep:Pre-sliced veggies and fruits are easy and certainly have their place, but if you’re trying to stick to a budget then it’s better to do the slicing and dicing yourself. Same with some other prep. You’ll see on the shopping list that we’ve replaced some pricier convenience items—e.g., quinoa you can cook yourself rather than a microwaveable packet or chicken breast to poach instead of a rotisserie chicken (you could sub leftovers here too).Buy in bulk:Check the unit price and buy in bulk whenever possible to save money. This is especially true for spices, which can really add up on your grocery bill. If it’s a spice you won’t use very often, buy just a little bit in the bulk section to save pantry space and money.Research:Check out sales in the newspaper and on the grocery stores' websites to see who has the best deals. It takes a little extra time, but it can pay off in the long run.Choose store brands:When making this grocery list, we chose store-brand items whenever possible. This small switch can add up to big savings over time.Get the Printable Shopping List Here!How to Meal-Prep Your Week of Meals:MakeGarlic-Oregano Vinaigretteto have throughout the week.PrepareVegan Superfood Grain Bowlsto have for lunch on Days 2 through 5.Day 1Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (103 calories)5-oz. container low-fat plain Greek yogurtLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (268 calories)1 medium orange1/4 cup unsalted dry-roasted almondsDinner (485 calories)1 servingBean & Barley Soup2 cups mixed greens1 servingGarlic-Oregano VinaigretteDaily Totals:1,512 calories, 55 g protein, 174 g carbohydrates, 47 g fiber, 74 g fat, 895 mg sodiumTo Make It 2,000 Calories:Add 3 Tbsp. chopped walnuts to the A.M. snack and add 1 whole avocado to dinner.Day 2Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (206 calories)1/4 cup unsalted dry-roasted almondsLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (62 calories)1 medium orangeDinner (534 calories)1 servingWarm Chicken Salad with Peas & PolentaDaily Totals:1,479 calories, 80 g protein, 156 g carbohydrates, 38 g fiber, 66 g fat, 1,115 mg sodiumTo Make It 2,000 Calories:Add 1 medium apple to the A.M. snack, add 1/4 cup unsalted dry-roasted almonds to the P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.Day 3Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (315 calories)1 medium banana2 Tbsp. natural peanut butterLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (8 calories)1/2 cup sliced cucumberDinner (501 calories)1 servingChicken, Quinoa & Sweet Potato Casserole2 cups mixed greens1 servingGarlic-Oregano VinaigretteMeal-Prep Tip:Reserve leftoverChicken, Quinoa & Sweet Potato Casseroleto have for dinner tomorrow night.Daily Totals:1,500 calories, 57 g protein, 178 g carbohydrates, 39 g fiber, 66 g fat, 913 mg sodiumTo Make It 2,000 Calories:Add 20 unsalted dry-roasted almonds to P.M. snack and add 1 avocado to dinner.Day 4Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (315 calories)1 medium banana2 Tbsp. natural peanut butterLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (8 calories)1/2 cup cucumber, slicedDinner (501 calories)1 servingChicken, Quinoa & Sweet Potato Casserole2 cups mixed greens1 servingGarlic-Oregano VinaigretteMeal-Prep Tip:Gather ingredients and soak the chickpeas for theSlow-Cooker Chicken & Chickpea Soupso it’s ready to get started in the slow cooker tomorrow morning.Daily Totals:1,500 calories, 57 g protein, 178 g carbohydrates, 39 g fiber, 66 g fat, 913 mg sodiumTo Make It 2,000 Calories:Add 1/4 cup hummus and 1 medium orange to P.M. snack plus add 1 avocado to dinner.Day 5Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (315 calories)1 medium banana2 Tbsp. natural peanut butterLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (62 calories)1 medium orangeDinner (446 calories)1 servingSlow-Cooker Chicken & Chickpea SoupMeal-Prep Tip:Reserve 2 servings Slow-Cooker Chicken & Chickpea Soup to have for lunch on Days 6 and 7.Daily Totals:1,499 calories, 89 g protein, 191 g carbohydrates, 45 g fiber, 57 g fat, 1,212 mg sodiumTo Make It 2,000 Calories:Add 1 medium orange to lunch, add 1/4 cup unsalted dry-roasted almonds to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.Day 6Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (263 calories)1 medium banana1 1/2 Tbsp. natural peanut butterLunch (446 calories)1 servingSlow-Cooker Chicken & Chickpea SoupP.M. Snack (8 calories)1/2 cup cucumber, slicedDinner (472 calories)1 servingStuffed Sweet Potato with Hummus DressingDaily Totals:1,484 calories, 69 g protein, 218 g carbohydrates, 51 g fiber, 41 g fat, 1,488 mg sodiumTo Make It 2,000 Calories:Increase to 2 Tbsp. peanut butter at A.M. snack, add 1 medium apple to lunch, add 1/4 cup hummus to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.Day 7Breakfast (296 calories)1 servingOld-Fashioned Oatmeal1 medium apple, diced1 Tbsp. chia seedsMix apple and chia seeds into the oatmeal.A.M. Snack (103 calories)5-oz. container low-fat plain Greek yogurtLunch (446 calories)1 servingSlow-Cooker Chicken & Chickpea SoupP.M. Snack (154 calories)20 unsalted dry-roasted almondsDinner (496 calories)1 servingBaked Eggs in Tomato Sauce with Kale2 cups mixed greens1 servingGarlic-Oregano VinaigretteDaily Totals:1,495 calories, 84 g protein, 136 g carbohydrates, 35 g fiber, 73 g fat, 1,649 mg sodiumTo Make It 2,000 Calories:Add 20 unsalted dry-roasted almonds to A.M. snack, add 1 large apple to P.M. snack, add 1 servingGuacamole Chopped Saladto dinner.

Clean eating doesn’t have to be expensive—in fact, many nutritious foods are exceptionally budget-friendly, like oats, nut butters and beans. This healthy meal plan on a budget exemplifies just that. Simple steps, like making your own salad dressings and cooking the majority of meals at home, can save a ton of money long-term—even if it feels like an investment up front at the store. In this plan, we included a shopping list and aimed to keep it around $100, with the final number coming in at $112.08, not including pantry staples like oats and olive oil.

How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

For those following this clean-eating meal plan for weight loss on a budget, we set the calorie level at 1,500 calories per day, which is a level where most people will lose weight. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.(Be sure to check the shopping list if you’re making modifications.)

Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

These budget-friendly foods make healthy eating easy and delicious. Pick up some of these key ingredients to stash away in your pantry, fridge or freezer for easy meals.

See More:Healthy Clean-Eating Recipes on a Budget

Get the Printable Shopping List Here!

Bean & Barley Soup

Breakfast (296 calories)

Mix apple and chia seeds into the oatmeal.

A.M. Snack (103 calories)

Lunch (360 calories)

P.M. Snack (268 calories)

Dinner (485 calories)

Daily Totals:1,512 calories, 55 g protein, 174 g carbohydrates, 47 g fiber, 74 g fat, 895 mg sodium

To Make It 2,000 Calories:Add 3 Tbsp. chopped walnuts to the A.M. snack and add 1 whole avocado to dinner.

Warm Chicken Salad with Peas & Polenta

A.M. Snack (206 calories)

Lunch (381 calories)

P.M. Snack (62 calories)

Dinner (534 calories)

Daily Totals:1,479 calories, 80 g protein, 156 g carbohydrates, 38 g fiber, 66 g fat, 1,115 mg sodium

To Make It 2,000 Calories:Add 1 medium apple to the A.M. snack, add 1/4 cup unsalted dry-roasted almonds to the P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.

Chicken Quinoa Sweet Potato Casserole

A.M. Snack (315 calories)

P.M. Snack (8 calories)

Dinner (501 calories)

Meal-Prep Tip:Reserve leftoverChicken, Quinoa & Sweet Potato Casseroleto have for dinner tomorrow night.

Daily Totals:1,500 calories, 57 g protein, 178 g carbohydrates, 39 g fiber, 66 g fat, 913 mg sodium

To Make It 2,000 Calories:Add 20 unsalted dry-roasted almonds to P.M. snack and add 1 avocado to dinner.

Vegan Superfood Buddha Bowls

Meal-Prep Tip:Gather ingredients and soak the chickpeas for theSlow-Cooker Chicken & Chickpea Soupso it’s ready to get started in the slow cooker tomorrow morning.

To Make It 2,000 Calories:Add 1/4 cup hummus and 1 medium orange to P.M. snack plus add 1 avocado to dinner.

Slow-Cooker Mediterranean Chicken & Chickpea Soup

Dinner (446 calories)

Meal-Prep Tip:Reserve 2 servings Slow-Cooker Chicken & Chickpea Soup to have for lunch on Days 6 and 7.

Daily Totals:1,499 calories, 89 g protein, 191 g carbohydrates, 45 g fiber, 57 g fat, 1,212 mg sodium

To Make It 2,000 Calories:Add 1 medium orange to lunch, add 1/4 cup unsalted dry-roasted almonds to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.

A.M. Snack (263 calories)

Lunch (446 calories)

Dinner (472 calories)

Daily Totals:1,484 calories, 69 g protein, 218 g carbohydrates, 51 g fiber, 41 g fat, 1,488 mg sodium

To Make It 2,000 Calories:Increase to 2 Tbsp. peanut butter at A.M. snack, add 1 medium apple to lunch, add 1/4 cup hummus to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.

Baked Eggs in Tomato Sauce with Kale

P.M. Snack (154 calories)

Dinner (496 calories)

Daily Totals:1,495 calories, 84 g protein, 136 g carbohydrates, 35 g fiber, 73 g fat, 1,649 mg sodium

To Make It 2,000 Calories:Add 20 unsalted dry-roasted almonds to A.M. snack, add 1 large apple to P.M. snack, add 1 servingGuacamole Chopped Saladto dinner.

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.