Meal Plan: 8 Days – Breakfast, Lunch & Dinner for under $45

This frugal meal plan gives you a very affordable option to serve breakfast, lunch and dinner on a budget yet it is healthy. The breakfast bowl contains fresh fruits and the lunch is served with raw vegetables. The dinner recipes are all pasta meals and if your budged allows it, you can add more toppings or sides to it.

Do you want to cut down your grocery bill?

How does $167 A MONTH (2 people) on groceries sound?

If you follow this guide you will get a one week example of a meal plan, plus ideas and recipes to plan out the following weeks so you can save money on groceries.

I got all my groceries at Aldi. The price is marked behind every grocery item so you can compare prices yourself. For 8 days you spend under 45 dollars for breakfast lunch and dinner for 2 people. Every dinner recipe serving 4 averages the cost of $6.60 that makes an average price of $1.65 per plate. A meal plan like this cuts down your grocery bill to $167 a month!


This post may contain affiliated links.

Frugal Meal Plan: 8 days of breakfast, lunch and dinner.

One great way to save money is a water filter pitcher. I read a lot of reviews and came to the conclusion that this one is the best fit for our family. We change the filter every 2 month and the filter per month costs 3.36$. That is cheaper than the bottled water and you have less plastic trash on top of that.

This post will give you one week plan of a frugal meal plan plus shopping list as an example. Now you got some ideas for lunch and breakfast ideas. Further you can check out my recipes for more frugal dinner ideas to create your own meal plan. I suggest to add some vegetarian dinner to cut down the cost on meat.

Related: 50 vegetarian dinner recipes under 30 minutes.


2 packs whole wheat toast 2.80

1 cream cheese 0.89

1 pack sliced deli cheese 1.99

1 pack sliced deli chicken breast or turkey breast 2.49

1 cucumber 1.29

1 pack roma tomatoes 1.99

1 large box whole wheat quick oats 2.39

1 gallon milk 1.79

1 bundle bananas (3.2 lbs) 1.16

1 bag granny smith apples 1.69

1 bag red onions 1.99

1 pack spaghetti 1.29

1/2 lb ground turkey 2.00

2x 28 oz. cans crushed tomatoes 2.00

3 packs tortellini 4.50

1 glass marinara sauce 1.19

1 pack shrimps 5.80

1 bag shredded cheese (Italian or mozzarella) 2.69

1 pack penne pasta 0.99

1 small can tomato paste 0.59

1 bag baby spinach 1.99

1 glass red pesto 0.99




(Italian seasoning)

(salt pepper oil)

The (optional) items are not calculated in the price, because they are either not necessary or you already have them at home.

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This frugal meal plan gives you a very affordable option to serve breakfast, lunch and dinner on a budget yet it is healthy. The breakfast bowl contains fresh fruits and the lunch is served with raw vegetables. The dinner recipes are all pasta meals and if your budged allows it, you can add more toppings or sides to it.

Meal Plan Breakfast ($7.03)

quick oats 2.39

milk 1.79

bananas, sliced 3.2 lbs 1.16

granny smith Apples, diced 1.69



  • Mix your own breakfast bowl with whole wheat oats, milk and as much fruit as you like. You can top this with honey and nuts, seed or whatever you have at home.
  • If you have peanut butter at home you can make a breakfast bowl with banana, peanut butter, milk and oats.
  • If you have cinnamon at home use oats, milk, apples and cinnamon.


Meal Plan Lunch ($11.01)

2 pack of toasts 2.80

sliced deli cheese 1.99

4 oz. cream cheese 0.45

Deli chicken breast or turkey breast 2.49

cucumber 1.29

tomatoes 1.99 (use 2 for 0.70)

For lunch you can make yourself 2 sandwich (one slice of toast each) and mix up the topping every day. Here are some suggestions:

  • Toast with turkey or chicken breast and tomato slices
  • Toast with cream cheese and turkey or chicken breast (top with tomato slices)
  • Toast with cream cheese topped with cucumber slices
  • Toast with sliced cheese, turkey or chicken and tomatoes
  • Toast with sliced cheese and cucumber slices


Meal Plan Dinner Recipes ($26.47)

Each dinner recipe serves 4 or 2 x 2. I would suggest cooking meal #1 on day one, then meal #2 on day two. Leftovers from meal #1 on day 3 and leftovers from meal #2 on day 4 and so on. This strategy saves you time and money.

#1 Spaghetti with Meat Sauce ($4.80)


  • 1/2 pack spaghetti 0.70
  • 1/2 onion, diced
  • 1/2 lb ground turkey 2
  • 28 oz crushed tomatoes 0.99
  • (Italian herbs)
  • (shredded cheese, Parmesan)



Cook spaghetti according to the package.

In a pan brown onion and the meat in a little bit of oil. Add crushed tomatoes, salt, pepper and Italian herbs to taste.

Serve pasta with meat sauce and top with shredded or Parmesan cheese.


#2 Tortellini Bake ($8.59)


  • 3 pack tortellini 4.50
  • 1 glass marinara 1.19
  • 1/2 pack shrimp 2.90
  • shredded cheese
  • (Parmesan)



Cook tortellini according to package. Saute the shrimp in a little bit of oil, season with salt and pepper, add the marinara and cook for 3 minutes.

Set broiler on high. Add drained tortellini to a 9×13 casserole dish and top with shrimp-marinara and cheese. Broil in oven until the cheese is starting to turn brown.

I found the original recipe on “this gal cooks” and mixed it up a pinch.


#3 Spinach Penne ($3.88)


  • 1 pack penne pasta 0.99
  • 1/2 onion, diced
  • 28 oz. crushed tomatoes 0.95
  • small can tomato paste 0.59
  • 4 oz cream cheese 0.45
  • 1/2 baby spinach bag 0.90
  • (parmesan)



Cook penne pasta according to package.

In a pan saute onion and add crushed tomatoes, tomatoe paste and cream cheese. Bring to a slight boil and stir while the cheese is melting.

Drain pasta and put it back into the pot. Add the sauce with spinach and stir. The spinach will wilt while stirring. Season with salt and pepper and top witch cheese.


#4 Pesto Pasta ($6.19)


  • 1/2 spaghetti 0.70
  • 1/2 spinach 0.90
  • 1/2 shrimp 2.90
  • glass red pesto 0.99
  • (Parmesan)



Cook the spaghetti according to the package. Cook the shrimp according to the package and add the drained spaghetti, red pesto and spinach. Stir to combine and top with Parmesan or shredded cheese if desired.


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Hello, my name is Lisa Goodwin and I am the author of This blog is designed to help you save time and money while shopping for groceries and creating meal plans. You will also find great ways to reach your ideal weight and stay fit with fun, easy strategies (on a budget). [read more...]

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