This 30-day meal plan is designed to help you save money and time in the kitchen. It utilizes the recipes from the “20 Cheap and Easy Breakfast Ideas,” “20 Cheap and Easy Lunch Ideas,” and “20 Cheap and Easy Dinner Ideas” articles. The plan is structured to encourage meal prepping on the weekends and using leftovers for lunches to minimize cooking during the week. Check out the meal plan and scroll to the botttom for full recipes. Bon Appetit!
Week 1
- Day 1 (Sunday – Prep Day):
- Breakfast: Sheet Pan Pancakes (make a full batch for the week)
- Lunch: Greek Chicken Bowls (prep components for the week)
- Dinner: Shepherd’s Pie (make enough for leftovers)
- Day 2 (Monday):
- Breakfast: Sheet Pan Pancakes (reheated)
- Lunch: Leftover Shepherd’s Pie
- Dinner: One-Pot Pasta
- Day 3 (Tuesday):
- Breakfast: Overnight Oats (prep a few jars)
- Lunch: Greek Chicken Bowls
- Dinner: Leftover One-Pot Pasta
- Day 4 (Wednesday):
- Breakfast: Sheet Pan Pancakes (reheated)
- Lunch: Greek Chicken Bowls
- Dinner: Black Bean Burgers
- Day 5 (Thursday):
- Breakfast: Overnight Oats
- Lunch: Leftover Black Bean Burgers
- Dinner: Chicken and Broccoli Pasta
- Day 6 (Friday):
- Breakfast: Sheet Pan Pancakes (reheated)
- Lunch: Leftover Chicken and Broccoli Pasta
- Dinner: Cheesy Kidney Bean Quesadillas
- Day 7 (Saturday):
- Breakfast: Breakfast Scramble (use up any leftover veggies)
- Lunch: Leftover Cheesy Kidney Bean Quesadillas
- Dinner: Eat out or enjoy a “free” meal!
Week 2
- Day 8 (Sunday – Prep Day):
- Breakfast: Baked Oatmeal (make a full batch for the week)
- Lunch: Quinoa Salad with Lemon Vinaigrette (prep for the week)
- Dinner: Slow Cooker Pulled Pork (make a large batch)
- Day 9 (Monday):
- Breakfast: Baked Oatmeal (reheated)
- Lunch: Leftover Pulled Pork Sandwiches
- Dinner: Stuffed Bell Peppers
- Day 10 (Tuesday):
- Breakfast: Egg Muffins (make a batch for the week)
- Lunch: Quinoa Salad with Lemon Vinaigrette
- Dinner: Leftover Stuffed Bell Peppers
- Day 11 (Wednesday):
- Breakfast: Baked Oatmeal (reheated)
- Lunch: Leftover Pulled Pork
- Dinner: Lentil Loaf
- Day 12 (Thursday):
- Breakfast: Egg Muffins
- Lunch: Leftover Lentil Loaf
- Dinner: Sheet Pan Chicken Fajitas
- Day 13 (Friday):
- Breakfast: Baked Oatmeal (reheated)
- Lunch: Leftover Chicken Fajitas
- Dinner: Skillet Mac and Cheese
- Day 14 (Saturday):
- Breakfast: French Toast Casserole
- Lunch: Leftover Mac and Cheese
- Dinner: Eat out or enjoy a “free” meal!
Week 3
- Day 15 (Sunday – Prep Day):
- Breakfast: Blueberry Muffins (make a batch for the week)
- Lunch: Sweet Potato and Black Bean Bowls (prep components for the week)
- Dinner: Instant Pot Chili (make a large batch)
- Day 16 (Monday):
- Breakfast: Blueberry Muffins
- Lunch: Leftover Chili
- Dinner: Sheet Pan Sausage and Veggies
- Day 17 (Tuesday):
- Breakfast: Chia Seed Pudding (prep a few jars)
- Lunch: Sweet Potato and Black Bean Bowls
- Dinner: Leftover Sausage and Veggies
- Day 18 (Wednesday):
- Breakfast: Blueberry Muffins
- Lunch: Leftover Chili
- Dinner: Vegan Lasagna
- Day 19 (Thursday):
- Breakfast: Chia Seed Pudding
- Lunch: Leftover Vegan Lasagna
- Dinner: Sheet Pan Lemon Herb Chicken and Asparagus
- Day 20 (Friday):
- Breakfast: Blueberry Muffins
- Lunch: Leftover Lemon Herb Chicken
- Dinner: Homemade Pizza (use store-bought dough for ease)
- Day 21 (Saturday):
- Breakfast: Banana Bread (make a loaf for the week)
- Lunch: Leftover Pizza
- Dinner: Eat out or enjoy a “free” meal!
Week 4
- Day 22 (Sunday – Prep Day):
- Breakfast: Banana Bread
- Lunch: Taco Salad Jars (prep for the week)
- Dinner: Chicken and Rice Casserole (make enough for leftovers)
- Day 23 (Monday):
- Breakfast: Banana Bread
- Lunch: Leftover Chicken and Rice Casserole
- Dinner: Turkey Sausage and Kale Casserole
- Day 24 (Tuesday):
- Breakfast: Breakfast Cookies (make a batch for the week)
- Lunch: Taco Salad Jars
- Dinner: Leftover Turkey Sausage and Kale Casserole
- Day 25 (Wednesday):
- Breakfast: Banana Bread
- Lunch: Leftover Chicken and Rice Casserole
- Dinner: Ground Turkey Stir Fry
- Day 26 (Thursday):
- Breakfast: Breakfast Cookies
- Lunch: Leftover Ground Turkey Stir Fry
- Dinner: Twice Baked Potato Casserole
- Day 27 (Friday):
- Breakfast: Banana Bread
- Lunch: Leftover Twice Baked Potato Casserole
- Dinner: Breakfast for Dinner! (Freezer Breakfast Burritos)
- Day 28 (Saturday):
- Breakfast: Homemade Muesli
- Lunch: Use up any leftovers from the week
- Dinner: Eat out or enjoy a “free” meal!
- Day 29 (Sunday):
- Breakfast: Breakfast Biscuit Cups
- Lunch: White Bean and Tuna Salad
- Dinner: Instant Pot Chicken and Dumplings
- Day 30 (Monday):
- Breakfast: Leftover Breakfast Biscuit Cups
- Lunch: Leftover Chicken and Dumplings
- Dinner: Pasta with leftover sauce and veggies from the fridge.
Breakfast Recipes
1. Overnight Oats
Overnight oats are the ultimate time-saver for busy mornings. This no-cook recipe is endlessly customizable and provides a balanced and filling start to your day.
Ingredients:
- ½ cup old fashioned oats
- ½ cup milk (dairy or non-dairy)
- ½ Tbsp brown sugar
- ⅛ tsp cinnamon
- ½ Tbsp chia seeds
- Pinch of salt
Instructions: Combine all ingredients in a jar or container with a lid. Stir or shake well to ensure everything is evenly mixed. Refrigerate for at least 4 hours, or overnight. In the morning, give it a stir and add your favorite toppings like fresh fruit, nuts, or a dollop of yogurt. [1]
2. Baked Oatmeal
Warm, custardy, and comforting, baked oatmeal is like having a healthy cake for breakfast. A single batch can provide breakfast for the entire week.
Ingredients:
- 2 cups rolled oats
- 1/3 cup maple syrup
- 1 tsp baking powder
- 1 ½ tsp cinnamon
- ½ tsp salt
- 2 cups milk
- 1 large egg
- 2 Tbsp melted butter or coconut oil
- 1 tsp vanilla extract
- 1 cup of fruit (fresh or frozen berries, chopped apples, or bananas)
Instructions: Preheat your oven to 375°F (190°C). In a large bowl, mix together the oats, baking powder, cinnamon, and salt. In a separate bowl, whisk together the maple syrup, milk, egg, melted butter, and vanilla. Pour the wet ingredients into the dry ingredients and stir to combine. Gently fold in the fruit. Pour the mixture into a greased 8×8 inch baking dish and bake for 35-45 minutes, or until the center is set. Let it cool before slicing into portions. Store in the refrigerator and reheat individual slices in the microwave.
3. Breakfast Cookies
Cookies for breakfast? Yes, please! These are not your average sugary dessert. Packed with whole grains, healthy fats, and fruit, they are a perfectly acceptable and delicious way to start your day.
Ingredients:
- 1 ½ cups rolled oats
- ½ cup whole wheat flour
- ½ tsp baking soda
- ½ tsp cinnamon
- ¼ tsp salt
- 2 ripe bananas, mashed
- ¼ cup peanut butter
- ¼ cup honey or maple syrup
- 1 tsp vanilla extract
- ½ cup add-ins (chocolate chips, raisins, chopped nuts)
Instructions: Preheat your oven to 350°F (175°C). In a bowl, combine the oats, flour, baking soda, cinnamon, and salt. In another bowl, mix the mashed bananas, peanut butter, honey, and vanilla. Add the wet ingredients to the dry and stir until just combined. Fold in your chosen add-ins. Drop spoonfuls of dough onto a baking sheet and flatten slightly. Bake for 12-15 minutes. Store in an airtight container.
4. Granola Bars
Skip the store-bought granola bars, which are often high in sugar and preservatives. Making your own is easy, cheaper, and allows you to control the ingredients.
Ingredients:
- 2 cups rolled oats
- 1 cup chopped nuts and/or seeds
- ½ cup honey or maple syrup
- ½ cup peanut butter or other nut butter
- 1 tsp vanilla extract
- Pinch of salt
Instructions: In a large bowl, combine the oats, nuts, and seeds. In a small saucepan, heat the honey and peanut butter over low heat until melted and smooth. Remove from heat and stir in the vanilla and salt. Pour the wet mixture over the dry ingredients and stir until everything is well coated. Press the mixture firmly into a greased or parchment-lined 8×8 inch pan. Refrigerate for at least one hour before cutting into bars.
5. Homemade Muesli
Muesli is a traditional European breakfast cereal made from a base of raw rolled oats and other wholesome ingredients. It’s incredibly simple to make a big batch to last you for weeks.
Ingredients:
- 4 cups rolled oats
- 1 cup chopped nuts (almonds, walnuts, pecans)
- ½ cup seeds (sunflower, pumpkin, flax)
- 1 cup dried fruit (raisins, cranberries, chopped apricots)
- 1 tsp cinnamon
Instructions: In a large airtight container, combine all the ingredients and shake well to mix. To serve, scoop a portion into a bowl and soak with milk or yogurt for at least 15 minutes, or overnight for a softer texture. Top with fresh fruit.
6. Egg Muffins
These high-protein, low-carb muffins are a meal-prepper’s dream. They are easy to customize with your favorite vegetables and cheeses.
Ingredients:
- 10 large eggs
- ½ cup cottage cheese
- ½ tsp salt
- ¼ tsp black pepper
- 1 ½ cups chopped add-ins (spinach, bell peppers, onions, mushrooms, cooked sausage, feta or cheddar cheese)
Instructions: Preheat the oven to 375°F (190°C). Grease a 12-cup muffin tin. Distribute your chosen add-ins evenly among the muffin cups. In a blender, combine the eggs, cottage cheese, salt, and pepper. Blend until smooth. Pour the egg mixture over the add-ins in the muffin tin. Bake for 18-20 minutes, or until the eggs are set. Let them cool slightly before removing from the tin. [2]
7. Freezer Breakfast Burritos
A hearty, portable breakfast that will keep you full all morning. Make a big batch on the weekend and have a quick breakfast ready for the whole week.
Ingredients:
- 12 large eggs, scrambled
- 1 lb breakfast sausage or bacon, cooked and crumbled
- 1 bell pepper, diced
- 1 onion, diced
- 2 cups shredded cheddar cheese
- 8-10 large flour tortillas
Instructions: Sauté the bell pepper and onion until soft. In a large bowl, combine the scrambled eggs, cooked sausage/bacon, sautéed vegetables, and shredded cheese. Lay out the tortillas and spoon the filling into the center of each. Fold in the sides of the tortilla, then roll it up tightly. Wrap each burrito in parchment paper or foil and store in a freezer bag. To reheat, remove the wrapping and microwave for 1-2 minutes, or until heated through. [3]