How to Eat Healthy for Less Than $20 a Week
Yep, it’s actually possible
Groceries can be expensive, but they don’t have to be. That’s why we set out to plan a week’s worth of healthy meals for less than $20. A few notes: First, grocery prices vary across the country, so our figures might not exactly match yours. Second, this list assumes you have household staples like spices, seasonings and cooking oils on hand. And third, feel free to adapt these recipes based on things you already have in your pantry or refrigerator. Now, let’s eat.
Your Shopping List
1 bag of dried beans: $1.49
2 pounds of chicken breast: $3.76
1 jar of peanut butter: $1.98
1 jar of jelly: $1.79
1 loaf of whole wheat bread: $1.63
1 dozen eggs: $1.26
1 container of oatmeal: $1.35
1 bag of dried lentils: $1.39
1 bag of apples (1 pound): $1.99
1 bag of brown rice: $1.17
1 package of frozen spinach: $.99
1 bag of frozen mixed veggies: $.99
Monday Breakfast: Oatmeal with Peanut Butter
Prepare the oats according to the package directions, then add a dollop of peanut butter. Bam: easiest breakfast ever.
Monday Lunch: Peanut Butter and Jelly Sandwich
Yep, it’s basic, but it gets the job done.
Monday Dinner: Veggie Fried Rice with Egg
Packed with protein and ready in ten minutes.
Tuesday Breakfast: 2 Poached Eggs on Toast with Spinach
Don’t know how to make the perfect poached egg? We’ve got ya covered.
Tuesday Lunch: Apple Slices and Peanut Butter on Toast
Drizzle on some honey and sprinkle on a bit of cinnamon, if you want to get fancy.
Tuesday Dinner: Baked Chicken Over Rice and Beans
Fills you up without draining your wallet.
Wednesday Breakfast: Brown Rice With Spinach and 2 Eggs Over Easy
The yolk running into the rice is magical.
Wednesday Lunch: Leftover Baked Chicken with Spinach on Wheat Toast
Yeah, you basically ate this last night. But we’re trying to save money here, people.
Wednesday Dinner: White Chicken Chili
Hearty, healthy and only five ingredients.
Thursday Breakfast: Toast with Peanut Butter
Totally basic, but filling and nutritious.
Thursday Lunch: Rice and Beans
Sprinkle on some cumin for extra heat.
Thursday Dinner: Egg and Spinach Omelet
Yep, it’s perfectly acceptable to eat breakfast at 8 p.m.
Friday Breakfast: 1 Hard-boiled Egg and 1 Sliced Apple with a Dollop of Peanut Butter
A breakfast smorgasbord, if you will.
Friday Lunch: Peanut Butter and Jelly Sandwich
Yes, PB&J again. But think of all the money you’re saving.
Friday Dinner: Lentil Burger on Wheat Toast
Use whatever dried herbs you have in your pantry to cut the cost.
Saturday Breakfast: Savory Oatmeal with a Fried Egg
Who says oatmeal has to be sweet?
Saturday Lunch: Cooked Lentils with Spinach
Just cook the lentils according to package directions, shake on some dried herbs, add greens and you’re good to go.
Saturday Dinner: Brown Rice Bowl with Mixed Veggies, Spinach and Leftover Baked Chicken
Maximize those leftovers. Creativity counts.
Sunday Breakfast: Toast with Jelly and an Apple
We have a sweet tooth this morning.
Sunday Lunch: 2 Soft-Boiled Eggs with Toast Soldiers
After this week, your egg-cooking game is gonna be on point.
Sunday Dinner: Better-Than-Takeout Chicken Fried Rice
You did it! Go eat out tomorrow. You’ve earned it.