Food is one of the biggest line items in a household budget. Estimates put the average American’s spending on food at roughly 13% of annual income, or about $9,000 a year for a family earning $70,000. Cooking at home is one of the quickest ways to shrink that number. This one-week dinner plan was created by a registered dietitian around cheap, easy-to-find staples like eggs, rice, chicken and canned beans. Based on Instacart pricing, every dinner costs about $5 per serving or less. Pair it with inexpensive breakfasts and lunches and the savings add up quickly.
Why a Weekly Dinner Plan Saves Money
Dinner is usually the priciest meal of the day, and the one most likely to turn into an impulse takeout order. Choosing seven recipes ahead of time lets you buy only what you need, reuse ingredients across meals and cut down on spoiled food. Add up the per-serving prices below and one serving of every dinner comes to roughly $28, or about $4 a night. Several recipes also make leftovers, which stretch the week even further.
Your 7-Day Budget Dinner Menu
Sunday: Tomato Bun Tuna Melt ($4.40 per serving)
Start the week with a quick, savory tuna melt that readers rate 4.8 out of 5. Canned tuna and salmon cost a fraction of fresh fish yet still deliver omega-3 fats and protein. Frozen fillets are another low-cost option, and you can thaw only what you need. It’s also worth checking the seafood counter for weekly sales.
Monday: Vegetarian Spaghetti Squash Lasagna ($4.89 per serving)
This meatless favorite earns a 4.9 rating and packs 18 grams of protein and 7 grams of fiber per serving. Going meatless a few nights a week is kind to your wallet, your health and the planet, and this is a dish you’ll likely return to often.
Tuesday: Easy Chicken Fried Rice ($3.13 per serving)
Fried rice is a fast, forgiving weeknight winner. Toss in whatever vegetable odds and ends are waiting in your fridge, and you’ll trim both your bill and your food waste.
Wednesday: Roasted Buffalo Chickpea Wraps ($4.39 per serving)
Here, canned chickpeas stand in for pricier chicken while keeping that bold buffalo kick. They add plant protein and fiber, too. Canned beans are a pantry hero, so stock up whenever they go on sale and use them in wraps, soups, salads and stews.
Thursday: Bean & Veggie Taco Bowl ($3.29 per serving)
Our top-rated dinner, with a perfect 5.0, needs just black beans, precooked rice and whatever vegetables you have on hand. Lean on pantry staples and you can skip an extra trip to the store.
Friday: Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta ($5.23 per serving)
This is the priciest dinner of the week, yet it’s still a bargain, and it all cooks in a single pot. Chicken thighs, dried herbs and cheese build a rich, creamy sauce. Chicken goes on sale often, so freeze a few packs when the price drops.
Saturday: Cabbage Roll Casserole ($2.99 per serving)
Finish the week with the cheapest dinner of all. Ground beef is an economical source of iron, vitamin B12 and protein, and it pairs here with cabbage, onions, garlic, rice and canned tomato sauce. The recipe makes eight servings, so you can likely stretch it into two dinners.
Smart Ways to Stretch This Plan Even Further
- Lean on canned and frozen foods. Beans, tuna and frozen vegetables are nutritious, shelf-stable and easy on the wallet.
- Cook once, eat twice. Casseroles and one-pot dishes often yield leftovers for lunch or a second dinner.
- Swap in what you have. Substituting vegetables already in your kitchen keeps costs and waste down.
- Buy proteins on sale. Freeze chicken and other proteins when prices dip.
How These Meal Plans Are Created
Registered dietitians design each EatingWell meal plan to be simple to follow and delicious. Every plan meets specific guidelines tied to its health condition or lifestyle goal and is checked for accuracy against the ESHA Food Processor nutrition database. Because everyone’s nutritional needs differ, treat the plan as inspiration and adjust it to suit you.
The Bottom Line
Eating well on a budget doesn’t require fancy ingredients or hours in the kitchen. With a handful of pantry staples and a plan for the week, you can serve satisfying dinners for about $5 a serving or less and keep more money in your pocket.