Low Cost Meal Plan for Two: Budget-Friendly Recipes & Tips

Have you ever found yourself staring at your pantry, wondering how to create a low cost meal that’s both delicious and filling? You’re not alone. As author Michael Pollan once said, “The average American eats three times the amount of food they need.” While that’s an interesting stat, it also underscores the importance of thoughtful meal planning, especially when you’re trying to save money.

Planning low cost meals for a week for two doesn’t have to be a struggle. In fact, with a little bit of planning and creativity, you can put together a week’s worth of delicious, nutritious, and budget-friendly meals that are satisfying and flavorful. Whether you’re trying to eat on a budget or simply looking to make your grocery dollars stretch further, learning how to plan meals wisely can be a game changer. In this guide, I’ll walk you through simple steps and smart strategies to help you make affordable meals without compromising on taste or quality. Let’s dive in!

Why Meal Planning Matters for Couples on a Budget

Meal planning might sound like one of those chores that only ultra-organized people do, but let me tell you—it’s a game-changer, especially when you’re trying to save money. Before I started meal planning, my partner and I would constantly fall into the takeout trap. One busy day would turn into a week of unplanned dinners, and before we knew it, we’d blown our entire food budget on pizza and overpriced salads.

Planning your meals in advance has so many benefits. First, it saves you money. When you know exactly what you need for the week, you’re less likely to grab extra items at the store that don’t fit into your plan. It also cuts down on waste—no more forgotten veggies turning into science experiments at the back of the fridge.

Plus, meal planning can make life so much easier. Instead of standing in the kitchen at 6 p.m., wondering what to make, you’ll already have a game plan (and probably some prepped ingredients). And here’s the bonus: it’s a great way to bond. My partner and I actually make it fun by turning meal planning into a little date. We sit down with a cup of coffee, brainstorm ideas, and plan the week together.

If you’ve ever felt overwhelmed by the thought of meal planning, don’t worry—it doesn’t have to be complicated. Even a simple plan, like listing out five or six meals you can mix and match, can make a huge difference. Trust me, once you start, you’ll wonder how you ever managed without it! Ready to get into the nitty-gritty of how to make this work? Let’s move on to the next section and create a plan that works for you.

How to Plan a Week of Cheap Meals for Two

Planning a week of low cost meal for two might sound challenging, but it’s actually easier than you think. With the right approach, you can create a diverse and delicious menu that fits both your budget and your lifestyle. Let’s break it down into simple steps.

Start with a Budget

The first step in planning low cost meals for two is deciding how much you’re willing to spend. Set a weekly grocery budget that feels comfortable for you. This might take a little trial and error at first, but once you get a feel for it, you’ll be able to stretch your dollars further without sacrificing quality.

Choose Simple, Versatile Ingredients

The key to low cost meal for two is choosing ingredients that can be used in multiple dishes. Think about versatile pantry staples like rice, beans, pasta, and frozen vegetables. These ingredients can easily be turned into a variety of meals, which is perfect for sticking to a budget while avoiding food waste.

Plan Around What You Already Have

Before you even start making your grocery list, take inventory of what you already have in your pantry, fridge, and freezer. You’d be surprised how many meals you can make with the ingredients you already own. Planning meals that incorporate these items will help you avoid unnecessary purchases and ensure you use up what you’ve got.

Find Low Cost Meal Recipes

There are tons of recipes out there that fit the “cheap meals for two” criteria. Look for simple meals that focus on fresh, affordable ingredients like stir-fries, casseroles, and soups. Try searching for budget-friendly recipes on food blogs or social media—it’s full of people sharing their best low cost meal ideas.

Don’t Forget About Leftovers

One of the best tricks to stretch your budget is using leftovers strategically. If you cook a big pot of chili or stew, it can easily turn into lunch the next day or even a quick dinner later in the week. You can also repurpose ingredients—like using roasted vegetables for a salad or turning leftover chicken into a wrap or sandwich.

Keep It Balanced

While keeping meals cheap is the goal, don’t forget about balance. Aim for a variety of proteins, vegetables, and grains to make sure your meals are not only affordable but also nutritious. Look for budget-friendly protein sources like eggs, beans, lentils, and canned tuna.

Plan for Easy Prep and Clean-Up

When you’re planning your week of low cost meal for two, make sure you choose recipes that don’t require a ton of prep or clean-up. One-pot meals, sheet-pan dinners, and slow-cooker recipes are great for saving time and effort in the kitchen. This way, you’ll have more time to enjoy your meals without the hassle.

The Ultimate Cheap Meal Plan for a Week (Day-by-Day Breakdown)

Here’s where the magic happens—a full week of low cost meal for two that are simple, delicious, and won’t break the bank. Each day includes breakfast, lunch, and dinner, along with options to mix and match based on your preferences.

Monday

Breakfast: Overnight oats with peanut butter and sliced bananas.
Prep these the night before with oats, milk, a dash of cinnamon, and a drizzle of honey. Easy, filling, and dirt cheap!

Lunch: Leftover-inspired grain bowl.
Combine cooked rice or quinoa with whatever veggies you have on hand, add a hard-boiled egg or some shredded cheese, and top it off with a drizzle of olive oil and a squeeze of lemon.

Dinner: Hearty black bean chili.
Make a big pot with canned black beans, diced tomatoes, onion, and spices like cumin and chili powder. Serve with cornbread or tortilla chips for dipping.

Tuesday

Breakfast: Scrambled eggs with toast.
Add a sprinkle of cheese or leftover veggies for extra flavor. Eggs are a budget hero—cheap and packed with protein.

Lunch: Veggie wraps.
Spread hummus or cream cheese on a tortilla, layer on shredded carrots, lettuce, and any other veggies, and roll it up. Serve with a side of fruit.

Dinner: Pasta with marinara and roasted vegetables.
Cook up a box of pasta and toss it with a jar of marinara sauce and some roasted seasonal veggies. Bonus: this makes excellent leftovers.

Wednesday

Breakfast: Smoothies.
Blend frozen fruit, a banana, some yogurt, and a splash of milk. A great way to use up odds and ends in the fridge.

Lunch: Grilled cheese with tomato soup.
Use day-old bread and canned tomatoes to whip up this cozy, affordable meal.

Dinner: Veggie stir-fry with rice.
Cook up some rice and toss together a quick stir-fry using frozen veggies, soy sauce, and a touch of garlic or ginger.

Thursday

Breakfast: Yogurt parfaits.
Layer yogurt with granola and fresh or frozen fruit. Simple, tasty, and feels fancy!

Lunch: Tuna salad sandwiches.
Mix canned tuna with a little mayo, salt, and pepper, and spread it on bread. Serve with carrot sticks or cucumber slices.

Dinner: Baked potato bar.
Bake a couple of large potatoes and load them up with toppings like shredded cheese, sour cream, and leftover chili from Monday.

Friday

Breakfast: Peanut butter toast with apple slices.
Quick, easy, and satisfying—perfect for a busy morning.

Lunch: Leftover veggie stir-fry.
Reheat and enjoy the flavors that have only gotten better overnight.

Dinner: Sheet pan chicken and veggies.
Roast chicken thighs or drumsticks with a mix of potatoes, carrots, and onions. Toss everything in olive oil, salt, and pepper, and let the oven do the work.

Saturday

Breakfast: Pancakes or waffles.
Make these from scratch (it’s cheaper than a mix!) and top them with butter and a drizzle of syrup.

Lunch: DIY snack plate.
Pull together whatever you’ve got: crackers, cheese, boiled eggs, veggie sticks, and some fruit. It’s like a grown-up Lunchable!

Dinner: Homemade pizza night.
Use store-bought dough or make your own, add a thin layer of marinara, and load up with cheese and any toppings you like.

Sunday

Breakfast: Egg muffins.
Whisk eggs with a splash of milk, pour into a muffin tin, and bake with whatever veggies or cheese you have. Make extra to freeze for future mornings.

Lunch: Soup and salad.
Use any leftover soup and pair it with a simple salad made from greens, chopped veggies, and a light dressing.

Dinner: Leftover night.
Round up everything from the week—pasta, chili, stir-fry—and have a mix-and-match dinner.

This plan is just a starting point—feel free to swap out meals or adjust portion sizes based on your needs. With this lineup, you’ll get through the week on a budget while enjoying a variety of flavors and textures. Now, let’s dive into some of the key recipes to bring these meals to life!

Simple and Delicious Recipes for Low Cost Meal

Cooking at home doesn’t have to be intimidating, even if you’re on a budget. Below, I’ve outlined a few recipes from the weekly plan that are easy to prepare and use inexpensive ingredients you probably already have in your kitchen.

Black Bean Chili

This one’s a staple in our house because it’s filling, flavorful, and perfect for leftovers.

Ingredients:

• 2 cans of black beans, rinsed and drained
• 1 can of diced tomatoes
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp chili powder
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and garlic, and sauté until softened.
2. Stir in the cumin and chili powder, letting them bloom in the oil for about 30 seconds.
3. Add the black beans and diced tomatoes, stirring to combine.
4. Reduce the heat and let it simmer for 15–20 minutes, stirring occasionally.
5. Season with salt and pepper to taste. Serve with cornbread or tortilla chips.

Veggie Stir-Fry

A great way to use up leftover vegetables while packing in some nutrients.

Ingredients:

• 2 cups of mixed veggies (fresh or frozen, like bell peppers, broccoli, carrots, and snap peas)
• 1 cup cooked rice
• 2 tbsp soy sauce
• 1 tbsp olive oil
• 1 clove garlic, minced
• 1 tsp ginger (grated or powdered)

Instructions:

1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the garlic and ginger, cooking until fragrant.
3. Toss in the vegetables and cook until tender but still crisp, about 5 minutes.
4. Stir in the soy sauce and cook for another minute.
5. Serve over the cooked rice.

Sheet Pan Chicken and Vegetables

This one-pan wonder is super simple and makes cleanup a breeze.

Ingredients:

• 4 chicken thighs or drumsticks
• 2 cups mixed vegetables (potatoes, carrots, onions)
• 2 tbsp olive oil
• 1 tsp paprika
• 1 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Place the chicken and vegetables on a large sheet pan.
3. Drizzle with olive oil and sprinkle with paprika, garlic powder, salt, and pepper. Toss to coat everything evenly.
4. Bake for 30–35 minutes, or until the chicken reaches an internal temperature of 165°F and the veggies are tender.

Homemade Pizza

Making your own pizza is surprisingly fun and cheap!

Ingredients:

• 1 premade pizza dough or homemade dough
• 1/2 cup marinara sauce
• 1 cup shredded mozzarella cheese
• Toppings of your choice (pepperoni, veggies, etc.)

Instructions:

1. Preheat your oven to 450°F (230°C).
2. Roll out the dough on a floured surface and transfer to a baking sheet.
3. Spread a thin layer of marinara sauce over the dough, then sprinkle with cheese and add your toppings.
4. Bake for 12–15 minutes, or until the crust is golden and the cheese is bubbly.

These recipes are just the beginning! Not only are they low cost meal, but they also lend themselves to customization. Swap in ingredients you already have or adjust spices to suit your taste. Next, let’s talk about tips to make grocery shopping on a budget a breeze.

Grocery Shopping Tips for a Low Cost Meal Week

When it comes to eating well without overspending, the magic starts in the grocery store. Here are some practical tips I’ve learned through trial and error that’ll help you stick to your budget while shopping for your meal plan.

1. Make a Detailed Grocery List

Never walk into a store without a list—it’s a rookie mistake I’ve made too many times. Start by writing down all the ingredients needed for your weekly meals. Group items by section (produce, dairy, pantry) to streamline your shopping trip.

For example, for the black bean chili, you’ll need:

• Black beans
• Diced tomatoes
• Onion
• Garlic
• Spices like cumin and chili powder

Stick to the list, and you’ll avoid unnecessary impulse purchases that add up quickly.

2. Shop Seasonal and Frozen Produce

Fresh produce can vary in price depending on the season. Opt for in-season vegetables like carrots, sweet potatoes, or squash during the fall and winter. If fresh produce isn’t affordable, don’t shy away from frozen options. They’re often just as nutritious and usually cost less. Plus, they last way longer—no more throwing out wilted spinach!

3. Buy Staples in Bulk

If your local store has a bulk section, it’s worth checking out. Staples like rice, oats, pasta, and dried beans are typically much cheaper in bulk. I love keeping a stash of these on hand since they’re versatile and have a long shelf life.

4. Embrace Store Brands

Store-brand products are often identical to name brands in terms of quality but come with a much friendlier price tag. Whether it’s canned goods, spices, or pasta, I’ve saved a ton by making this simple swap.

5. Use Sales and Coupons

Keep an eye on weekly flyers or use apps to find deals at your favorite grocery store. Plan your meals around what’s on sale. For instance, if chicken thighs are marked down, you can pivot your menu to include the sheet pan chicken recipe.

6. Avoid Prepackaged or Convenience Foods

Pre-chopped veggies, pre-shredded cheese, and ready-to-eat meals can be tempting but are usually overpriced. Spend a little extra time prepping ingredients yourself—it’s worth it for the savings.

7. Shop Smart for Protein

Meat can be one of the pricier items on your grocery list. Stretch your budget by incorporating plant-based proteins like beans, lentils, and tofu. When you do buy meat, look for budget-friendly cuts like chicken thighs or drumsticks instead of breasts.

8. Don’t Shop Hungry

This one sounds silly but trust me—it works. When I shop hungry, everything looks good, and I end up throwing random (and pricey) snacks into the cart. Eat a small snack before heading to the store to stay focused.

9. Stick to Low-Cost Pantry Essentials

Build a pantry with versatile, affordable items like canned beans, pasta, rice, oats, and basic spices. These can be the foundation of countless meals, saving you money in the long run.

10. Use a Calculator as You Shop

Bring your phone or a small calculator and add up the prices of items as you go. This has saved me more times than I can count from overspending. Plus, it keeps you mindful of your budget.

By sticking to these grocery shopping strategies, you’ll make the most of your budget while still eating a variety of delicious meals. Once you’ve mastered shopping for low cost meal, the next step is all about maximizing leftovers to reduce food waste and save even more. Let’s dive into that!

Maximizing Leftovers for Budget-Friendly Living

One of the best-kept secrets to saving money on meals is learning how to transform leftovers into something fresh and exciting. Not only does it reduce food waste, but it also gives you a break from cooking everything from scratch. Let me share a few clever ways I’ve learned to make the most of every bite.

1. Plan for Leftovers

The easiest way to manage leftovers is to think about them before you even start cooking. For example, when making black bean chili, cook a double batch. The extra can easily turn into chili-stuffed baked potatoes or be served over rice for another meal.

2. Reinvent Dishes

Leftovers don’t have to look or taste the same as they did the first time. Here’s how you can get creative:

• Veggie Stir-Fry Leftovers: Wrap the stir-fry in a tortilla for a quick veggie wrap or toss it with cooked noodles for an Asian-inspired pasta dish.
• Sheet Pan Chicken and Veggies: Shred leftover chicken and toss it with some mayo and a squeeze of lemon for a chicken salad, or add it to a soup or casserole.
• Homemade Pizza: Any uneaten pizza can be reheated for lunch or even turned into croutons by baking slices until crispy, then cutting them into squares to top salads or soups.

3. Store Leftovers Properly

The key to keeping leftovers appetizing is proper storage. Invest in a set of reusable airtight containers to keep food fresh. Label each container with the date so you can prioritize eating older items first.

4. Embrace Freezer Meals

Some leftovers are perfect for freezing, giving you a meal ready to go on those busy nights. Chili, soups, casseroles, and even cooked rice freeze exceptionally well. Just portion them out into freezer-safe containers and label them for easy identification.

5. Create a Leftover Night

Set aside one night a week for a leftover buffet. Lay everything out and let everyone mix and match. This tradition in our house has led to some surprisingly creative meals—and it keeps us from wasting food.

6. Turn Scraps into Stock

Vegetable peels, onion skins, and chicken bones don’t need to head straight for the trash. Toss them into a pot with water, salt, and spices to make a flavorful homemade stock. Freeze the stock in small portions, and you’ll always have a base for soups and stews.

7. Keep It Simple with Salads

Leftover roasted vegetables or proteins can be tossed onto a bed of greens for an easy salad. Add a handful of nuts, a drizzle of olive oil, and a splash of vinegar, and you’ve got a quick, healthy meal.

8. Soup is Your Best Friend

When in doubt, turn leftovers into soup. Almost anything can become a hearty, delicious soup when simmered in broth and spiced just right. Got leftover rice, beans, and veggies? Boom—instant minestrone.

9. Repurpose Stale Bread

Don’t toss stale bread! Cube it and bake for croutons, blend it into breadcrumbs, or turn it into bread pudding for a sweet treat.

10. Keep a “Use First” Shelf

Designate a spot in your fridge for foods that need to be eaten soon. This visual reminder helps you use items before they spoil.

By mastering the art of repurposing leftovers, you’ll stretch your meals further while keeping your budget in check. Up next, we’ll recap everything and share some final tips to keep you motivated on your meal-planning journey. Let’s wrap this up!

Wrapping Up: Mastering Low Cost Meal for Two

Meal planning on a budget doesn’t have to feel restrictive or overwhelming. With a little creativity, smart shopping, and a willingness to experiment, you can enjoy a week’s worth of tasty, low-cost meals for two without sacrificing variety or quality.

The Value of Planning Ahead

We started by exploring the value of planning your meals in advance. Setting realistic goals and finding inspiration to keep things interesting is crucial when you’re aiming for low cost meals. Crafting a thoughtful menu and leveraging budget-friendly staples like rice, beans, and seasonal produce ensures you save both time and money while enjoying diverse meals.

Smart Shopping for Savings

Shopping smarter is another cornerstone of sticking to a budget. Embracing store brands, focusing on bulk buys, and taking advantage of seasonal deals will fill your cart without breaking the bank. When you keep an eye on the sales and make the most of your grocery budget, it’s easier to stick to your low cost meal goals.

Leftovers Are Your Friend

Let’s not forget the power of leftovers. By planning for and reinventing them, you’re cutting waste and extending the value of every meal. A bit of creativity can turn yesterday’s dinner into today’s lunch, saving you time, effort, and money.

Staying Motivated

To stay motivated, remember that every small effort adds up. Try celebrating little wins, like successfully sticking to your meal plan for a week or getting creative with an ingredient you didn’t want to waste. Cooking can be an adventure, not a chore, and it’s one of the best ways to care for yourself and your wallet.

Flexibility Is Key

Finally, keep it flexible and fun. Life happens, and plans can change. A little wiggle room in your approach lets you adapt while staying on track. Don’t hesitate to share your experiences with others—trading tips, recipes, and even a few mishaps can make the journey even more enjoyable.

Take Action and Enjoy the Process!

Now it’s your turn! Dive into the challenge of planning low cost meals for a week for two. Try out the recipes, adapt them to your tastes, and share your favorite low cost meal hacks with friends or in the comments. Who knows? You might discover a few new kitchen tricks that’ll make meal planning something you genuinely look forward to.

Here’s to good food, great savings, and a week full of delicious possibilities! Happy cooking!