This $50 weekly meal plan gives you seven full dinners for a family of 4, and every recipe is priced ingredient by ingredient. There is no mystery math here: the total below is added up from the recipes themselves.
The plan mixes crockpot, sheet pan and one pot dinners, so no night takes more than about 15 minutes of hands-on work. Several dinners make extra servings for lunch.
The $50 weekly meal plan
| Day | Dinner | Serves | Cost |
|---|---|---|---|
| Monday | Creamy Crockpot Chicken and Rice | 4 | $6.40 |
| Tuesday | One Pot Creamy Tomato Spinach Pasta | 4 | $5.20 |
| Wednesday | Honey Garlic Chicken Drumsticks | 4 | $5.80 |
| Thursday | Crockpot Black Bean Soup | 8 | $6.93 |
| Friday | Sheet Pan Sausage and Vegetables | 4 | $8.31 |
| Saturday | One Pot Cheesy Chicken Broccoli Rice | 4 | $7.86 |
| Sunday | One Pot Chicken and Rice Soup | 6 | $9.31 |
Costs are estimates from our recipes, priced with average US grocery prices. Your total will vary by store and region.
Why this weekly meal plan works
- It shares ingredients. Onions, garlic, rice, broth and frozen vegetables show up in several dinners, so very little goes to waste.
- It uses cheap proteins. Chicken thighs, drumsticks, smoked sausage and dried beans keep the cost low.
- It includes a meatless night. Black bean soup serves eight for just a few dollars.
- It gives you leftovers. The two soups make enough for extra lunches.
Shopping for this weekly meal plan
Buy the shared staples in larger sizes to bring the total down even more:
- Onions and garlic for almost every dinner.
- A large bag of long grain white rice for three of the dinners.
- Low sodium chicken broth in a big carton or bouillon base.
- Frozen broccoli and peas, which keep for months.
- One family pack of boneless chicken thighs, split between two dinners.
- A one pound bag of dried black beans.
Check your pantry first. If you already have rice, broth or spices, this weekly meal plan will cost even less than $50.
Prep plan for the week
- Sunday: chop onions for Monday and Thursday and store them in the fridge.
- Monday morning: start the crockpot chicken and rice before work.
- Wednesday night: put the dried black beans in the slow cooker so Thursday's soup is ready.
- Friday: use any leftover vegetables on the sheet pan with the sausage.
- Sunday: make the chicken and rice soup and save a few bowls for Monday lunch.
Grocery prices shift through the year, so your weekly meal plan may cost a little more or less in some months. The USDA Food Price Outlook shows which foods are rising, which helps you choose swaps.
Make this weekly meal plan your own
Swap any night for another budget dinner with a similar cost. These are all under $10 to make:
- Crockpot Broccoli Cheese Soup ($1.75 a serving, $7.00 for 4)
- Sheet Pan Chicken and Potatoes ($2.09 a serving, $8.36 for 4)
- Sheet Pan Chicken Fajitas ($2.10 a serving, $8.40 for 4)
- Slow Cooker Potato Soup ($1.51 a serving, $9.04 for 6)
- Crockpot Chicken and Dumplings ($1.62 a serving, $9.70 for 6)
Want to plan your own week? Our guide to setting a grocery budget for a family of 4 shows how, and our list of cheap pantry staples helps you stock up.
Frequently asked questions about this weekly meal plan
Does the $50 include breakfast and lunch?
No. This weekly meal plan covers seven dinners. Leftovers from the soups cover a few lunches.
Are the prices accurate where I live?
They are estimates based on average US grocery prices. Your total may be higher or lower depending on your store and region.
Can I freeze any of these dinners?
Yes. The black bean soup, chicken and rice soup and the cheesy chicken broccoli rice all freeze well.
Can I make this weekly meal plan vegetarian?
Swap the meat dinners for the tomato spinach pasta, black bean soup and broccoli cheese soup, which are all meatless.
