Budget meal plan, beans and eggs.
Eating well on less comes down to a short list of cheap, filling foods: dried beans, lentils, oats, rice, eggs, canned fish, frozen vegetables and fruit in season. Here is a week at about 1,700 calories a day. Alma can fit it to your goal.
Built from Dietary Guidelines and Harvard advice.
The rules
Three habits do most of the work
Let beans carry the meal
Lentils, black beans and chickpeas in place of meat three nights a week.
Frozen and canned count
Frozen vegetables, canned tomatoes, canned fish and canned beans.
Cook once, eat three times
One pot of beans, one pot of rice, one tray of roasted vegetables.
Sample week
Seven days of cheap, filling meals
About 1,650 to 1,800 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastOatmeal with raisins and seeds½ cup dry rolled oats cooked with 1 cup whole milk, 2 tbsp raisins, 1 tbsp sunflower seeds, cinnamon
LunchEgg fried rice with peas and carrots2 eggs, 1 cup cooked white rice, 1 cup frozen peas and carrots, 2 tsp canola oil, soy sauce
SnackApple and peanuts1 apple, 1 oz peanuts
DinnerLentil sloppy joes1½ cups lentil and tomato filling on 1 whole-wheat bun, 1 cup cabbage slaw with 2 tsp olive oil
About 1,670 kcal68 g protein34 g fiber
Day 2Tuesday
- BreakfastEggs with spinach on toast2 eggs scrambled with 1 cup cooked frozen spinach, 2 slices bread, 1 tsp canola oil
- LunchTuna pasta salad with peasOne 5 oz can tuna, drained, 1 cup cooked pasta, ½ cup peas, 1 tbsp mayonnaise, 1 tsp vinegar
- SnackPopcorn with peanuts3 cups air-popped popcorn, 2 tbsp peanuts
- DinnerBean and rice burritos1 large whole-wheat tortilla, 1 cup pinto beans, ½ cup cooked white rice, salsa, 1 oz cheddar
About 1,710 kcal98 g protein29 g fiber
Day 3Wednesday
- BreakfastCottage cheese toast with tomato2 slices bread, 1 cup cottage cheese, sliced tomato, black pepper, 1 tsp olive oil
- LunchSplit pea soup with bread2 cups split pea soup with carrot and onion, 1 slice bread, 1 tsp olive oil
- SnackCarrots with peanut butter1 cup carrot sticks, 2 tbsp peanut butter
- DinnerBaked chicken thighs with rice and vegetables4 oz cooked chicken thigh, 1 cup cooked white rice, 1½ cups frozen mixed vegetables, 2 tsp canola oil
About 1,730 kcal102 g protein36 g fiber
Day 4Thursday
- BreakfastBaked oatmeal with apple1 large square baked oatmeal (¾ cup oats, 1 egg, milk, cinnamon), ½ cup milk, ½ apple
- LunchChickpea couscous with frozen vegetables1 cup cooked couscous, ¾ cup chickpeas, 1 cup frozen mixed vegetables, 2 tsp olive oil, cumin
- SnackTortilla with peanut butter and banana1 small whole-wheat tortilla, 1 tbsp peanut butter, ½ banana
- DinnerPan-fried pollock with mashed potatoes4 oz cooked pollock pan-fried in 1 tsp canola oil, 1 cup mashed potatoes, 1 cup peas
About 1,790 kcal90 g protein38 g fiber
Day 5Friday
- BreakfastPotato and egg breakfast tacos1 cup potato hash pan-cooked in 2 tsp canola oil, 2 eggs, 2 corn tortillas, salsa
- LunchPeanut noodles with cabbage1½ cups cooked spaghetti, 1 tbsp peanut butter thinned with soy sauce and vinegar, shredded cabbage and carrot, 1 tsp canola oil
- SnackFrozen grapes and peanuts1 cup frozen grapes, 1 tbsp peanuts
- DinnerBlack bean and sweet potato tacos2 corn tortillas, 1 cup black beans, ½ cup roasted sweet potato, salsa, ¼ avocado
About 1,700 kcal62 g protein30 g fiber
Day 6Saturday
- BreakfastOat pancakes with applesauce3 small oat pancakes (½ cup oats blended with 1 egg and ¼ cup milk), ½ cup unsweetened applesauce, cinnamon
- LunchBean and cheese tostadas2 corn tostadas, 1 cup refried beans, 1 oz cheddar, lettuce, salsa
- SnackYogurt with a banana¾ cup plain yogurt, 1 banana
- DinnerRoast chicken with potatoes and carrots5 oz cooked skinless chicken leg meat, 2 cups potatoes and carrots roasted in 3 tsp canola oil, paprika
About 1,690 kcal90 g protein30 g fiber
Day 7Sunday
- BreakfastEggs and beans on toast2 eggs, ½ cup canned baked beans, 2 slices bread
- LunchTuna and chickpea salad with lemonOne 5 oz can tuna, drained, ¾ cup chickpeas, tomato, red onion, 1 tbsp olive oil, lemon, 1 slice bread
- SnackOrange and peanuts1 orange, 1 oz peanuts
- DinnerBaked pasta with lentils1½ cups baked whole-wheat pasta with ¾ cup cooked lentils, tomato sauce and 1 oz mozzarella
About 1,770 kcal106 g protein42 g fiber
Shopping list
What to buy
Most days
Cheap proteinEggs, canned tuna, chicken thighs, frozen pollock, cottage cheeseeggchicken breastcottage cheese
Now and then
Buy rice, oats and dried beans in the largest bag the store sells. They keep for months in a dry cupboard.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What are the cheapest healthy proteins?
Eggs, dried beans, lentils, peanuts, canned tuna and plain yogurt are usually among the lower-cost protein foods. Chicken thighs and whole chickens tend to cost less than breast meat. Canned fish costs less than fresh fish and keeps in the pantry.
How many calories is this meal plan?
About 1,650 to 1,800 calories a day, with about 30 to 40 grams of fiber and 60 to 105 grams of protein. Your needs depend on your size, age and activity, so scale portions up or down. The calorie calculator gives you a starting number.
Is frozen food as healthy as fresh?
Yes. The 2025-2030 Dietary Guidelines list frozen, dried or canned vegetables and fruit with no or very limited added sugars as good options. They also waste less, because nothing goes soft in the fridge. Check labels for added salt or sugar, and choose plain bags.
How do I stop dried beans from causing gas?
Rinse canned beans, or soak dried beans overnight and pour the soaking water away before cooking. Cook them until soft. Start with half-cup portions and build up over a few weeks, since many people find beans easier once they eat them regularly.
Can this plan work with no cooking?
Partly. Canned beans, canned fish, bread, yogurt, cottage cheese, fruit, carrots and cereal can carry a few meals. Bulk cooking is where most of the savings come from, so even one pot of rice and one tray of roasted vegetables a week helps.
How much time does batch cooking take?
About an hour. Put rice and beans on the stove, roast a tray of vegetables and boil six eggs at the same time. Refrigerate in single portions and freeze what you will not eat in a few days.
How does Alma help with eating on a budget?
Log a meal by photo, voice or text in about 10 seconds, so the cheap meals you already cook are counted. Every meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, which rewards beans, vegetables, whole grains and fish. Alma builds a plan around your goal and the foods you like.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.