Budget-Friendly Meal Planning: A $100 Week of Wellness Meals

The Benefits of Meal Planning on a Budget

Meal planning isn’t just about saving money – it’s about reducing stress and eating better, too. By planning ahead, you’ll waste less food and avoid those pricey last-minute takeout orders. In fact, the average American family of four tosses out about $1,500 worth of uneaten food each year. That’s money literally thrown in the trash! Planning your meals and shopping with a list helps ensure you buy only what you need and use everything you buy. You can also try challenges to stretch your stapes, like this $50/week grocery spend. The result? Less waste, less expense, and more nutritious home-cooked meals on the table. 

Smart Tips to Stretch Your Food (and Dollars)

Shop Seasonal & Local: Northern California’s farmers’ markets are a budget cook’s best friend. Produce is typically cheaper when it’s in season and abundant. Use this seasonal food guide to find what’s in season near you: Seasonal Food Guide.

For example, juicy tomatoes and zucchini overflow in summer, while winter brings sweet potatoes and citrus at low prices. Planning your menu around what’s in season not only saves you money but also means your fruits and veggies are at peak flavor (and nutrition). Use This Guide to Buy Produce in Season and Save on Fresh Food. Bonus: hitting the farmers’ market late in the day can sometimes score you discounts as vendors clear out produce.

Plan Overlapping Ingredients: Plan multiple meals that use the same key ingredients in different ways. If spinach is on sale, buy a big bunch and split it between a spinach frittata and a veggie stir-fry. Roast a whole chicken one night and use the leftovers for lettuce-wrap tacos the next. By choosing versatile ingredients that work across meals (think onions, carrots, and greens), you ensure everything gets used up. This “cook once, eat twice” approach means you spend less and nothing languishes in the fridge.

Prevent Food Waste with Proper Storage: Treat your groceries kindly so they last all week. Store produce correctly – for example, keep herbs and greens fresh by wrapping them in a damp paper towel in the fridge, and keep bananas, apples, and avocados separate so their ethylene gas won’t speed spoilage. Use the crisper drawer for veggies like broccoli, carrots, and lettuce to maintain the right humidity. And don’t toss those almost-stale items: day-old bread becomes breadcrumbs, overripe fruit can be frozen for smoothies, and wilted veggies can go into a soup or stew instead of the garbage.

Love Your Leftovers: Get excited about leftovers – they’re basically free meals! Today’s dinner can be tomorrow’s lunch, saving you time and money. You can also reinvent leftovers into a new dish so it doesn’t feel like a repeat. Got leftover roasted vegetables or chicken? Stir them into a soup, chili, or pasta sauce. A veggie-packed stir-fry from one night can fill tasty burritos or grain bowls on another. You can even save vegetable scraps (carrot peels, onion ends, celery tops) in a freezer bag, then boil them to make a flavorful broth– a zero-cost base for soups and sauces. Every morsel you use is one less thing you have to buy next time.

Buy in Bulk (and Freeze): For staples you use often, the bulk aisle or value packs can save serious cash. Stock up on rice, beans, oats, and frozen veggies when they’re on sale. Split bulk purchases with friends or family if you won’t use it all at once. And remember your freezer is your budget buddy: many fresh foods freeze well. Bought a big pack of bell peppers or scored a deal on berries? Chop and freeze extras in portions. Blanch and freeze greens like kale or broccoli when they’re cheap, so you have a stash of veggies ready to go. This way you can take advantage of low prices now and extend those savings over time.

Meal Prep for Success: Set aside a little time each week to meal prep, Martha Stewart–style. Wash and cut your produce, cook a big batch of a base (like quinoa or brown rice), and maybe roast a tray of mixed vegetables on Sunday. This prep work makes busy weeknights easier – you’ll be able to throw together dinners in minutes because the heavy lifting (or chopping) is done. Meal prepping also keeps you on track with your plan so you’re less tempted to order takeout. As Harvard’s nutrition experts note, even just prepping what you need for the week can save time and money as long as you don’t overdo it. So go ahead and fill those containers with prepped ingredients or make-ahead meals – your future self will thank you!

Embrace Meatless Meals: Eating well on a budget is easier when you add more plant-based meals. Not only are vegetables, beans and grains often cheaper than meat, they’re also super healthy. Try doing “Meatless Mondays” (or any day) with a hearty vegetarian or vegan recipe. Plant proteins like beans, lentils, or tofu can create satisfying meals at a fraction of the cost of steak or salmon, and they fit perfectly into heart-healthy eating. In the one-week plan below, you’ll see we include several veggie-centric meals – they’re kind to your wallet and your heart.

Now that we’ve covered the strategies, let’s put them into action with a one-week dinner meal plan that brings all these tips together!

One-Week Meal Plan (Under $100) – Diverse and Delicious

Below is a 7-day meal plan featuring a variety of nutritious, budget-friendly meals. We’ve made sure to include at least one vegan, one vegetarian, one low-carb, and one heart-healthy dish during the week. Each meal is designed to take advantage of seasonal, affordable ingredients in California and to minimize waste by reusing ingredients. Feel free to swap the days around to suit your schedule, but keep an eye on notes about using leftovers for the next night.

• Monday (Vegan) – Black Bean & Sweet Potato Chili – A cozy meatless chili loaded with black beans, sweet potatoes, tomatoes, and spices. This one-pot wonder is high in fiber and flavor. Plus, it makes plenty of leftovers for lunch. Budget tip: Beans and seasonal veggies (like sweet potatoes in fall or zucchini in summer) keep costs low.
   
• Tuesday (Low-Carb) – Lettuce-Wrapped Chicken Tacos – Remember that roast chicken? Tonight it comes back as a yummy taco filling. Shred leftover roast chicken and sauté with taco seasoning (or a DIY mix of cumin, garlic, and chili powder). Serve in crisp lettuce “tortillas” instead of corn tortillas to keep it low-carb, and top with diced tomatoes, avocado, and a squeeze of lime. Budget tip: One roast chicken can stretch into multiple meals – and skipping the taco shells saves money and carbs.
   
• Wednesday (Vegetarian) – Spinach and Mushroom Frittata – Breakfast for dinner, anyone? This veggie-packed frittata features eggs, sautéed mushrooms, fresh spinach, and a sprinkle of cheese. It bakes up in one pan. Serve with a side of roasted carrots or a simple green salad. Budget tip: Using whatever vegetables you have on hand (even leftovers from earlier in the week) prevents waste.
   
• Thursday (Heart-Healthy) – Herb-Grilled Salmon with Quinoa & Broccoli – A nod to heart-healthy Mediterranean-style eating. We season affordable salmon fillets with lemon, garlic, and herbs, then grill or bake until tender. Served alongside fluffy quinoa and roasted broccoli. It’s rich in omega-3s and fiber, but light on your wallet if you buy salmon on sale (or use frozen fillets). Budget tip: Quinoa, a whole grain, is often available in bulk. Cook a double batch – you’ll use it tomorrow!
   
• Friday – Veggie-Packed Quinoa Stir-Fry – Time to use up any miscellaneous veggies in the fridge! Toss cooked quinoa (leftover from Thursday) in a hot skillet with a mix of vegetables like bell peppers, zucchini, or whatever you have, plus some edamame or peas for protein. Add soy sauce or teriyaki to taste. This colorful stir-fry is vegan and comes together in minutes. Budget tip: Utilizing leftover grains and veggies at week’s end ensures nothing goes to waste. You’re basically turning fridge scraps into a delicious Friday feast.
   
• Saturday – Roast Chicken & Root Veggie Traybake – We’ll roast another whole chicken (or use pieces) on a bed of seasonal root vegetables – think carrots, potatoes, and onions tossed with olive oil and herbs. Roasting brings out sweetness in cheap veggies and yields tender chicken. This is a great family-style weekend meal. Budget tip: Whole chickens are often much cheaper per pound than cuts, and you get bones for broth. Roast once and you can save leftover meat for sandwiches or soup.
   
• Sunday – Leftover Harvest Soup & Salad – Time to “clean out the fridge” in a tasty way. Simmer a soup using any remaining vegetables, leftover chicken bits, and the broth you made from chicken bones. It could turn into a lovely minestrone or simple veggie soup. Pair it with a crisp salad of any leftover greens, a chopped apple, and nuts (with a simple vinaigrette). Budget tip: This free-form meal costs almost nothing because it repurposes leftovers. It ensures you start next week with a clean fridge and no waste. Enjoy a well-earned night of a light, wholesome dinner that practically made itself!

As you can see, this meal plan balances variety with value. You get meat or fish on some days, and affordable plant-based goodness on others. By overlapping ingredients (for example, using carrots and onions in multiple recipes, or cooking extra quinoa for two meals), we save money and effort. And don’t forget to freeze or refrigerate leftovers properly so they stay fresh for their encore presentations.

Grocery List for the Week (Feeds ~4 people, about $100)

Here’s a shopping list covering all the ingredients you’ll need for the week’s meal plan. This list focuses on budget-friendly, seasonal items available in Northern California. Shop your pantry first – you might already have some staples like spices or olive oil. Prices can vary, but approximate costs are noted to show how it stays within $100. Stick to the list (and buy in-season produce) and you’ll be pleasantly surprised at checkout!

Produce:

• Onions – 3 medium (for various recipes)
• Garlic – 1 head
• Carrots – 2 lbs (for roasting, soup, etc.)
• Sweet potatoes – 2 large (for chili and roasting)
• Russet or red potatoes – 2 lbs (roasting)
• Bell peppers – 2 (stir-fry and salad)
• Zucchini – 2 (stir-fry)
• Broccoli – 1 large head (side dish)
• Spinach – 1 bunch or bag (frittata and salad)
• Mushrooms – 8 oz (frittata)
• Lettuce – 1 head/bunch (for wraps and salad)
• Tomatoes – 3-4 (tacos, salad)
• Avocados – 2 (tacos, salad; optional but seasonal in CA)

Proteins:

• Whole chicken – 1 (around 4–5 lbs, for two meals + stock)
• Salmon fillets – ~1.5–2 lbs total (fresh or frozen, for 4 servings) 
• Eggs – 1 dozen (frittata and general use) 
• Black beans – 2 cans or 1 lb dry (for chili)
• Edamame or peas – 1 bag frozen (for stir-fry) 

Grains & Pantry:

• Quinoa – 1 lb (stir-fry base and side) 
• Brown rice – 1 lb (to serve with stir-fry or as needed) 
• Old-fashioned oats – 1 container (for breakfasts) – (optional, breakfast)
• Whole wheat pasta – 1 lb (if you want a backup meal or kid-friendly option) – (optional)
• Canned diced tomatoes – 2 cans (for chili and soup)
• Tomato sauce – 1 can (for chili base) 
• Chicken or veggie broth – 1 quart (for soup, if not making homemade) – (optional, you can make stock free)
• Cooking oil – e.g. olive or canola (assumed on hand, a few tablespoons)
• Seasonings – salt, pepper, cumin, chili powder, Italian herbs, garlic powder, etc. (assumed on hand)
• Soy sauce or stir-fry sauce – for stir-fry (optional if not in pantry)

Dairy:

• Shredded cheese – 8 oz (for frittata, optional tacos topping)
• Milk – 1/2 gallon (for general use, cereal/oats, etc.)

Other:

• Limes or lemons – 2-3 (for taco night, salmon seasoning)
• Avocado – (already listed in produce)
• Favorite salad dressing or vinegar & oil – (for salad, assumed on hand)
• Tortilla chips – 1 bag (to serve with chili, optional treat)

Estimated Total: Approximately $80–$95 (prices will vary by store and season). This leaves a little wiggle room under $100 for any treats or substitutions you prefer, or to account for regional price differences. For instance, if salmon is pricey, you could swap in a cheaper fish or an extra vegetarian meal. If you have a stocked spice cabinet and pantry, your cost will be on the lower end. And remember, buying store brands, using coupons, or shopping sales can trim the total even further.

(Note: We assumed you have basic staples like spices, oil, and maybe a bag of rice. If not, you might spend a bit more initially, but those items will last for many meals beyond this week.)

Meal Prepping & Time-Saving Hacks

Cooking at home is easier (and more fun) when you do a little prep work in advance. Here are some meal prep tips to save time and maximize your budget:

• Designate a Prep Day: Spend an hour or two on the weekend to wash and cut veggies, pre-cook some grains or beans, and even pre-portion snacks. For example, chop all the onions and carrots at once for use in multiple recipes, and cook a pot of quinoa or rice that can be reheated on busy nights. If you plan to use chicken in two meals, cook it all at once (roast or boil) and save the extra for later. This kind of prep means weeknight cooking is mostly assembly, which is a lifesaver on hectic days.
   
• Cook in Batches: Whenever you cook a recipe that freezes well (think chili, soup, casseroles), make a double batch. Freeze the extras in meal- sized containers labeled with the date. In a week or two, you’ll have your own “freezer dinners” ready to thaw – no need to buy expensive microwave meals or hit the drive-thru. Similarly, making a large pot of steel-cut oats or a big smoothie and portioning it out can give you easy grab-and-go breakfasts for the week.
   
• Multi-Task in the Kitchen: Efficient cooking saves time and energy (literally, it can cut down on oven/stove usage). If you have something baking in the oven, use that time to simmer a sauce on the stovetop or cut up fruit for tomorrow’s breakfast. For instance, while Wednesday’s frittata is baking, you could slice up veggies and bag them for Friday’s stir-fry. Or when roasting Saturday’s chicken, pop an extra tray of vegetables or a foil-wrapped garlic head in the oven to use later. Little moves like this get you two steps ahead with minimal extra effort.
   
• Use Your Tools: A slow cooker or Instant Pot can be a busy cook’s BFF. Cheaper cuts of meat (or dried beans) become tender in a slow cooker – set it up in the morning and dinner’s done when you get home. A pressure cooker can cook beans from dry in under an hour (no soaking) and make stock in a fraction of the time. These tools allow you to cook in bulk and save energy costs by cooking faster or in one pot. If you don’t have these, no worries – the stovetop and oven work great too, just plan a bit more time.
   
• Pack Your Lunches: When cleaning up dinner, go ahead and portion leftovers into containers for tomorrow’s lunch. You’ve basically done meal prep without even trying! Bringing your own lunch (and even snacks) from home is a huge money-saver. That $10-$15 you don’t spend on a lunch out can be spent on a whole day’s worth of groceries instead. Over the week, those savings really add up.
   
• Stay Flexible and Creative: Meal plans are great, but life happens – maybe you’ll end up with extra rice, or Thursday you’re too tired to cook the planned meal. It’s okay to shuffle things around. Have a simple backup meal ready (like spaghetti aglio e olio with pantry pasta and garlic, or even grilled cheese and soup from the freezer). Use whatever ingredients are left at week’s end to make an improvised “anything goes” dish. Omelets, fried rice, soups, or burrito bowls are forgiving ways to combine odds and ends. This way, nothing edible goes to waste and you give yourself a break if needed.

Final Thoughts: Healthy Eating on a Budget is Possible!

By planning ahead, shopping smart, and making the most of each ingredient, you truly can eat well on a $100 weekly dinner budget (or even less!). Even better, your meals will be nutritious and tailored to your dietary preferences – whether you’re vegan one day or craving a protein-packed low-carb dinner the next. With the gorgeous produce of California and these budget strategies, you’ll find that healthy home-cooked food can be affordable, flavorful, and fun.

At Western Health Advantage, we’re all about helping our community live well without overspending. We hope this meal plan and tips inspire you to get creative in the kitchen and take charge of your food budget. Give it a try, make it your own, and see how much you save – you might even start a friendly challenge with friends or family to swap budget meal ideas. Remember, meal planning is a skill that gets easier each time you do it.

Share this plan with anyone who could use some budget-friendly cooking inspiration! Eating healthy on a budget is a team effort we can all get behind. Here’s to delicious meals, a happy wallet, and zero food waste. Enjoy your cooking, and happy saving!