Sticking to a healthy diet doesn’t have to mean spending a fortune. With smart planning, strategic shopping, and a few kitchen basics, you can prepare five days’ worth of nutritious, energizing meals for under $50. Whether you’re working out, powering through meetings, or juggling a packed schedule, this guide breaks down a simple system that fuels your body without draining your wallet.

5-Day Sample Meal Plan (Balanced Macros)
Each day below includes three meals and one snack, averaging 1,800–2,200 calories depending on portion size and dietary needs. The focus is on lean proteins, complex carbs, and fiber-rich vegetables.

Day 1–5 Sample Outline:

• Breakfast: Overnight oats with peanut butter and banana (400–450 cal)

• Lunch: Quinoa salad with black beans, corn, and avocado (500–550 cal)

• Snack: Greek yogurt with berries and a sprinkle of granola (200–250 cal)

• Dinner: Stir-fried chicken with frozen mixed veggies and brown rice (600–700 cal)

All recipes are easy to scale and store, making this plan ideal for batch prepping.

Smart Grocery List for Bulk Buying
By focusing on cost-effective staples, you can stretch your dollars without sacrificing nutrition. Below is a streamlined list designed for maximum yield and minimum waste:

• Grains: Brown rice (2 lb), rolled oats (18 oz), quinoa (1 lb)

• Proteins: Chicken thighs or canned tuna (2.5 lb), black beans (2 cans), Greek yogurt (32 oz tub)

• Produce: Bananas (1 bunch), frozen mixed vegetables (2 bags), avocados (2), cherry tomatoes (1 pint), corn (1 bag frozen or canned)

• Pantry Staples: Peanut butter (16 oz), granola (small bag), olive oil, garlic, spices

• Total Spend: ~$45–$50 (based on average pricing at Kroger or Safeway)

Prep Tips to Save Time and Boost Flavor

• Cook grains in bulk and store in airtight containers for the week

• Use sheet pan roasting for proteins and vegetables to save time

• Store meals in labeled containers by day for grab-and-go convenience

• Add variety with sauces like tahini, soy-ginger, or vinaigrette (DIY or store-bought)

Meal Prep Tools Worth Investing In

• BPA-free glass containers for better food safety and flavor retention

• A reliable rice cooker or Instant Pot

• Measuring cups and kitchen scale for accurate portions

• Reusable silicone bags for snacks and portioned ingredients
  Find affordable storage solutions at Target or Walmart.

No More Excuses—Fuel Up for Less
Meal prepping is more than a food trend—it’s a smart, sustainable habit that empowers your health goals. With just a bit of planning, you can make delicious, energizing meals that serve your body and your budget. Stay consistent, shop smart, and your weekday meals will be one less thing to stress about.