If you’re anything like me, there are weeks when time feels short, energy is lower, and cooking elaborate meals just isn’t in the cards. But that doesn’t mean we have to sacrifice nourishing, healthy food or settle for takeout.

These are some of the actual meals I make in a week — simple, satisfying, and balanced. I love feeling good and fueling my body well, but I also love delicious food that doesn’t take hours to prepare. Many of these recipes are ones I’ve created myself, and they’ve become my go-to staples because they’re both flavorful and realistic.

I also wanted this plan to feel accessible. Grocery prices have gone up, and I know that eating healthy can feel out of reach for many people. But it doesn’t have to be that way. My goal is to show that nourishing, high-quality food can be simple, affordable, and truly enjoyable.

This post is part of my ongoing mission to give you as much free, quality content as I possibly can — so you can reach your goals, feel your best, and live a healthy lifestyle that actually fits your life.

Breakfast Recipes

1. Apple Peanut Butter Protein Plate

Ingredients (2 servings):

4 hard-boiled eggs
2 apples, sliced
2 tbsp peanut butter

Directions:
Slice apples and spread peanut butter on each slice. Serve with two hard-boiled eggs for protein.

💡 Tip: Boil a batch of eggs at the start of the week for grab-and-go convenience.
~Approx. cost: $3 total

2. Greek Yogurt Banana Bowl

Ingredients (2 servings):

1½ cups plain Greek yogurt
2 bananas, sliced
2 tbsp peanut butter or almond butter
Sprinkle of cinnamon

Directions:
Add yogurt to a bowl, top with sliced banana, nut butter, and cinnamon.

💡 Variation: Add 1 tbsp chia seeds or ¼ cup oats if you want extra fiber.
~Approx. cost: $2.50 total

3. Blueberry Cinnamon Oatmeal

Ingredients (2 servings):

1 cup rolled oats
2 cups water or milk
1 cup blueberries (fresh or frozen)
2 tbsp chopped almonds
Sprinkle cinnamon

Directions:
Cook oats in water or milk until thickened. Stir in blueberries and almonds. Sprinkle cinnamon on top.

💡 Tip: Make overnight oats for a faster morning option.
~Approx. cost: $3 total

Lunch Recipes

1. Chicken Roll-Ups

Ingredients (2 servings):

1½ cups shredded cooked chicken
2 whole wheat tortillas
2 cups romaine lettuce, chopped
¼ cup sliced pickles
¼ cup black olives
¼ cup banana peppers
2 tbsp mayo
2 tsp mustard

Directions:
Lay out tortillas. Spread mayo and mustard, layer lettuce, pickles, olives, banana peppers, and chicken. Roll up and slice in half.

💡 Tip: Great served cold or warmed in a panini press.
~Approx. cost: $4 total

2. Simple Tuna Salad

Ingredients (2 servings):

1 can tuna (drained)
1 celery stalk, chopped
1 carrot, chopped
½ cucumber, chopped
1 tbsp olive oil
1 tbsp lemon juice
Sea salt & black pepper to taste

Directions:
Combine all ingredients in a bowl and stir well. Serve over mixed greens or with whole grain crackers.

💡 Tip: Swap tuna for chickpeas to make it vegetarian.
~Approx. cost: $3.50 total

3. Sourdough Toast with Cottage Cheese & Avocado

Ingredients (2 servings):

4 slices sourdough bread
1 cup cottage cheese
1 avocado, sliced
Optional: Sriracha, chili flakes, or everything bagel seasoning

Directions:
Toast sourdough, top with cottage cheese and sliced avocado. Add seasoning or drizzle of hot sauce if desired.

~Approx. cost: $3.75 total

Dinner Recipes

1. Spaghetti with Ground Beef & Lentils

Ingredients (2 servings):

½ lb lean ground beef (or turkey)
1 can lentils (drained and rinsed)
2 cups marinara sauce
4 oz whole wheat pasta
2 cups romaine lettuce
1 tbsp olive oil
2 tbsp sliced black olives
¼ cup banana peppers

Directions:
Cook pasta according to package. In a skillet, brown ground beef, drain if needed, add lentils and marinara. Simmer 5–10 minutes. Serve with side salad drizzled with olive oil and topped with olives and banana peppers.

~Approx. cost: $7 total

2. Beef & Lentil Burgers

Ingredients (2 servings):

½ lb ground beef
1 can lentils (drained, rinsed, mashed slightly)
¼ tsp salt and pepper
¼ cup shredded cheddar cheese
2 burger buns
Lettuce, tomato, onion (optional)
2 medium sweet potatoes (for fries)
1 tbsp olive oil

Directions:
Combine ground beef, lentils, and seasonings. Form into patties and cook in a skillet 4–5 minutes per side. Bake sweet potato fries at 425°F for 25 minutes with olive oil, salt, and pepper.

~Approx. cost: $8 total

3. Mediterranean Lemon Herb Chicken with Roasted Veggies

Ingredients (2 servings):

2 chicken breasts (about 8 oz each)
1 tbsp olive oil
Juice of 1 lemon
1 tsp oregano
1 garlic clove, minced
2 cups mixed veggies (zucchini, red bell pepper, red onion)
1 cup baby potatoes, halved
Salt & pepper

Directions:
Preheat oven to 400°F. Toss veggies and potatoes in olive oil, salt, and pepper. Spread on a sheet pan and bake for 10 minutes. Meanwhile, mix lemon juice, olive oil, garlic, and oregano; coat chicken. Add chicken to the pan and roast another 15–18 minutes until cooked through.

~Approx. cost: $8.50 total

Snack Ideas (Budget-Friendly, Under $2 Each)

Greek yogurt + drizzle of honey
Apple + 1 tbsp peanut butter
Hummus + cucumber or carrots
Boiled egg + handful of almonds
Cottage cheese + pineapple chunks
Rice cake + almond butter

Grocery Lists

Trader Joe’s

Eggs (1 dozen)
Apples (4-pack)
Bananas (4)
Blueberries (frozen or fresh)
Greek yogurt (large tub)
Peanut butter
Almonds
Rolled oats
Chicken breasts (1 lb)
Ground beef (1 lb)
Tuna (2 cans)
Lentils (2 cans)
Whole wheat pasta
Sourdough bread
Avocado
Cottage cheese
Sweet potatoes (2–3)
Mixed veggies (fresh or frozen)
Romaine lettuce
Pickles, black olives, banana peppers
Olive oil, mayo, mustard
Marinara sauce, lemon, herbs & spices

Approx. total: $70–$75 for two people

Aldi (Budget Alternative)

Substitute or purchase equivalents — total typically $55–$65 for two people

Tips for Success

Prep once — cook chicken, beef, and hard-boiled eggs early in the week.
Buy frozen fruits and veggies — just as nutritious and more affordable.
Keep olive oil, spices, and sauces on hand — they add flavor without cost.
Mix and match to avoid boredom and waste.

Enjoy this meal plan. You’ll save money, eat clean, and feel amazing — without overthinking it.

Ready To Explore More?

Dive deeper! Here are a few resources to keep the momentum going:

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