Budget-Friendly Weekly Food Timetable (7 Days)

Keeping meals healthy, tasty, and affordable doesn’t have to be complicated. With a little planning, you can stretch your grocery budget while still enjoying variety. This 7-day meal plan balances nutrition with cost-effectiveness—perfect for families, students, or anyone looking to save money without sacrificing flavor.

Day	Breakfast	Lunch	Snack	Dinner
Monday	Oatmeal with banana slices	Lentil soup + bread	Carrot sticks with hummus	Baked chicken drumsticks with roasted potatoes
Tuesday	Scrambled eggs on toast	Rice & mixed-veg stir-fry	Apple or orange	Spaghetti with tomato sauce & beans
Wednesday	Yogurt with oats & honey	Tuna or chickpea salad sandwich	Homemade popcorn	Baked sweet potato with sautéed spinach
Thursday	Peanut butter & banana toast	Vegetable soup with noodles	Handful of peanuts	Stir-fried cabbage with rice
Friday	Simple pancakes (flour, egg, milk)	Grilled cheese + tomato soup	Boiled corn	Homemade veggie pizza (budget dough)
Saturday	Boiled eggs & bread	Leftover veggie stir-fry wrap	Sliced cucumbers (salt & pepper)	Rice & beans with fried plantain (or banana if cheaper)
Sunday	Smoothie (milk, banana, oats)	Lentil curry with rice	Crackers or homemade cookies	Roast chicken with mixed veggies

Money-Saving Tips That Actually Work

• Buy in bulk: Rice, oats, beans, pasta, flour, and lentils are cheaper per serving in larger packs.
• Meal prep: Cook once, eat 2–3 times. Batch soups, curries, and roasted veggies.
• Seasonal produce: Choose fruits and vegetables in season; they’re cheaper and taste better.
• Swap proteins: Use eggs, beans, chickpeas, or lentils when meat is pricey.
• Limit packaged snacks: Replace with popcorn, boiled eggs, fruit, or yogurt.
• Repurpose leftovers: Turn yesterday’s rice into fried rice; roast extra potatoes for a quick hash.

Smart Substitutions (Keep It Cheap & Tasty)

• No hummus? Use a quick yogurt-garlic dip or peanut butter.
• No lentils? Swap with beans or split peas in soups and curries.
• Gluten-free? Choose rice cakes, corn tortillas, or potatoes instead of bread.
• Dairy-free? Use plant milks for smoothies and oatmeal.

Final note: This plan is flexible. Adjust portions to your needs, double dinners for leftovers, and shop what’s on sale. Small, consistent choices make the biggest difference to your budget.