Frugal and Healthy Meal Plan for Two (2000 Calorie Diet)
Healthy Meal Plan for Two on a budget and a 2000 calorie diet. This meal plan is easy to follow, comes with printable and grocery list, all recipes are done in under 30 minutes and you’ll spend under $60 per week on groceries for two.
Are you searching for a simple money saving meal plan for two?
When only 2 people make up one household, you don’t want to spend much time on cooking, cleaning dishes, and preparing food. With this 2000 calorie clean eating meal plan you don’t have to cook daily and you save some time and money. Plus all dinner recipes are ready to eat in just 20 or 30 minutes.
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I provide 4 dinner recipes that serve 4, but you can prepare them once and eat the other half another night. This saves you money, time, and energy.
If you find that the 2000 calorie meal plan is not enough for your needs, simply increase the amount of food. If you are trying to lose weight, this Healthy Meal Plan for Two can help you to get used to healthy foods and a balanced diet. You can check out a 1200 calorie meal plan here to lose weight fast.
This meal plan is Aldi friendly, but you can buy the ingredients in any grocery store. The prices from the list may vary. You can download the printables for the healthy meal plan for two at the end of this post. Of course, you can make it a meal plan for 4 if you double all ingredients.
When I create recipes and meal plans I follow the simple portion control system that has been around for years: The food pyramid. It is a well researched nutrition guide and called “myplate” today. It gives you an overview of how much to eat from each food group per day. The key is to enjoy a balanced diet.
Key points to a healthy diet
You can take simple steps toward a better diet, without completely changing your routine. Incorporate the tips below into your lifestyle step by step to make your transition easy.
Leave the sugar OUT
I can not stress enough how important this part is! Hidden sugar is in everything packaged and to me it is the number one reason people become obese, sick, or even underweight. Start reading the label of everything you buy, you won’t believe how much sugar is added to everything you buy (ketchup, dressings, bread, pizza, burgers, other fast food…).
You can consume natural sugar from the fruits you eat, some of the vegetables, dried fruits, or dairy products.
Increase your vegetable intake
Experts state you should eat 2 1/2 servings of vegetables each day (on a 2000 calorie diet). One serving would be two cups of leafy greens or 1 cup raw and cooked vegetables. They are full of vitamins, minerals, folates, protein, fiber, and more. Increasing the vegetable intake will help you stay full longer and strengthen your immune system.
The number one cause of your sugar craving is a low protein intake. Protein is important for muscles, skin, bones, and more. Adding more protein to your diet will keep your energy level up for longer, which reduces cravings and dizziness. I try to include protein in every meal. Some easy ways to add protein to your diet are: yogurt with banana, seeds and nuts on your oatmeal, eggs as a snack, fish, meat or beans for dinner.
Drink more water
I know you’ve read this already somewhere, but drinking half your bodyweight in ounces of water per day can actually help you lose up to 3 additional pounds a week. Other benefits of drinking more water are: increased energy levels, better skin, and less feelings of hunger.
Key points to a budget friendly healthy diet
Eat less meat
You can substitute your meat easily with beans or lentils. You can add refried beans spiced with Mexican seasoning to your Mexican dishes instead of your chicken or beef. For lunch I like to mash beans with a little bit of water and seasoning (hot sauce) and add it to a veggie-rice bowl, a wrap, or salad.
When you eat out, your average meal contains sugar and white bread. Both items don’t fuel your body and can cause a wide range of disease. On top of that it will cost up to 6 times more than cooking at home.
When you meal plan, you create a plan for the whole week and a shopping list. Going grocery shopping with a list will help you buy only the things you need, which will reduce the amount you spend and it will reduce food waste. During the week you know exactly what to eat, which will save time and help avoid the trip to the drive-through.
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Healthy Meal Plan for Two
You can easily prepare breakfast, lunch, and snacks ahead of time and take them to go. For the lunch you can boil a large pot of eggs to have them ready during the week. Also chop up all your veggies to make your lunch salad in no time.
Breakfast (550 calories)
1 cup dry oats with 1 cup milk (normal fat) (one minute in oven, add water if needed)
Top with 1 apple, diced
honey is optional
Snack (400 calories)
1 cup yogurt, 1 banana, 10 almonds or 2 T seeds
Lunch (480 calories)
1-2 cup spinach + 1 cup chopped seasonal veggies
Drizzle salad with vinegar, salt, pepper, and 2 T olive oil
Dinner (500 Calories)
All dinner recipes in this healthy meal plan for two can be prepared in 20 or 30 minutes. Every recipe equals 4 servings. This means you only have to cook once but have your dinner ready for two nights.
#1 Brown Rice Power Bowl
- 4 cups cooked brown rice
- Lime juice of 1 lime
- Salt to season
- 2T olive oil
- 2 cloves garlic
- 1 box mushrooms diced
- 1-2 bell peppers sliced
- 3 cups of cannellini beans (or any other)
- 4 T yogurt
- sriracha sauce (or chili powder and paprika powder)
Cook the rice according to the package to equal 4 cups cooked rice.Add olive oil (1-2T), cilantro, salt, lime juice to rice while it cooks.Coat the vegetables with garlic, salt, pepper, and olive oil (1-2T), and 2 cloves pressed garlic.You can roast the vegetables in the oven on 400F or in a pan on the stove with lid until soft (10-20 minutes).Then make the sauce with greek yogurt, water, and sriracha. Add as much water as you like to create a creamy sauce and also as much sriracha as you like.Prepare each serving with 1 cup rice, 1 cup veggies, 3/4 cup beans and drizzle 1/4 of the yogurt sauce over the bowl.
Vegan Diet Recommendations:
Vegan Diet Recommendations Full List: Be sure to check out the full list of vegan lifestyle and cooking must haves! From most used kitchen tools, to books, weight loss guides, meal planning tools, and more. Head over to check it out.
Plant Based Meal Planner: If you want to save time meal planning and don’t want to miss out on the benefits of a healthy meal plan, check out this meal planning service by Forks over Knives. You can also see some recipes I made from the meal planner and the cost per serving in this review.
The vegan quick start guide: This guide will give you easy recipes under 30 minutes to start a vegan diet without feeling overwhelmed. All recipes are low fat and budget friendly. The guide contains a example meal plan with a rundown of the nutritional value plus many health and weight loss/muscle gain tips.
From A to Vegan: If you want to go all in, I highly recommend this comprehensive vegan starter kit to learn everything about a healthy, balanced vegan diet. It will help you with weight loss, more energy, and all around better health. It comes with recipes, meal plans, printables, tracking sheets, and more. You can head over to get more information here.