The $100 Week Complete 7-Day Budget-Friendly Meal Plan (with Shopping List)

Hey there, friend! I'm Master Kim, your go-to Expert Home Cook and Practical Nutritionist at BeSlim.me. If you're new to cooking or just trying to stretch your dollars without sacrificing flavor or health, you've come to the right place. I remember my early days in the kitchen—burning toast and wondering if ramen counted as a balanced meal. Spoiler: It doesn't! But don't worry, we're in this together. This 7-day meal plan is designed to keep your weekly grocery bill under $100 (based on average U.S. prices from stores like Walmart or Aldi), while delivering tasty, nutritious meals that are easy to prep. We're talking high-protein options to keep you full and energized, with balanced macros for steady energy throughout the day. Plus, most preps are under 30 minutes—perfect for busy folks like you.

The plan focuses on affordable staples like eggs, beans, oats, rice, chicken, and seasonal veggies. It serves one person, with about 1,800-2,200 calories per day to support an active lifestyle (adjust as needed). We'll batch-prep where possible to save time, and I've included a shopping list to make your trip quick and painless. Let's dive in and turn that $100 into a week of delicious wins!

Why This Plan Works for You

Before we get to the nitty-gritty, let's chat about the big picture. This isn't just about saving money—it's about building habits that stick. By focusing on whole foods and simple recipes, you'll feel more confident in the kitchen. I've kept things practical: no fancy gadgets required, just a stove, oven, and basic pots. And hey, if you mess up a step (we all do), laugh it off and try again. Eating well on a budget is like a fun puzzle—once you solve it, you'll wonder why you ever ordered takeout. Now, onto the shopping list!

Shopping List (Total Estimated Cost: $95)

I've grouped items by category for easy grabbing at the store. Prices are approximate based on national averages—shop sales for even better deals! This list covers all meals for the week, with some leftovers for flexibility.

Produce ( ~$25 )

• 12 bananas ($3)
• 2 bags of apples (10 total) ($4)
• 1 head of lettuce ($1.50)
• 2 cucumbers ($1)
• 4 tomatoes ($2)
• 1 bag of carrots (1 lb) ($1)
• 1 onion ($0.50)
• 1 bag of spinach (5 oz) ($2)
• 2 bell peppers ($2)
• 1 bunch of celery ($1.50)
• 1 lemon ($0.50)
• Garlic (1 bulb) ($0.50)
• Potatoes (5 lbs) ($3)
• Broccoli (1 head) ($2)
• Avocado (2) ($2)

Proteins ( ~$30 )

• 1 dozen eggs ($2.50)
• Chicken breast (3 lbs) ($12)
• Canned tuna (4 cans) ($4)
• Canned black beans (4 cans) ($3)
• Greek yogurt (32 oz plain) ($3.50)
• Peanut butter (16 oz jar) ($2.50)
• Ground turkey (1 lb) ($2.50)

Grains & Staples ( ~$20 )

• Oats (42 oz container) ($3)
• Brown rice (2 lbs) ($2)
• Whole wheat bread (1 loaf) ($2)
• Pasta (1 lb) ($1)
• Tortillas (10-pack) ($2)
• Canned tomatoes (2 cans) ($1.50)
• Olive oil (small bottle) ($3)
• Spices (salt, pepper, cumin, garlic powder—assume basics at home, or add $2 if needed)
• Honey (small jar) ($3)

Dairy & Misc ( ~$20 )

• Milk (1 gallon, or almond milk alternative) ($3)
• Cheddar cheese (8 oz) ($2.50)
• Cottage cheese (16 oz) ($2)
• Nuts (mixed, 8 oz—almonds/walnuts) ($4)
• Frozen mixed berries (1 bag) ($3)
• Hummus (8 oz) ($2.50)

Pro tip: Buy in bulk where possible, and check for store brands to shave off a few bucks. Total comes in under $100, leaving room for taxes or swaps!

7-Day Meal Plan

Here's the heart of the plan—a simple table outlining your daily meals. Each day includes breakfast, lunch, dinner, and a snack, with estimated calories and protein per meal (based on standard portion sizes). Daily totals aim for around 2,000 calories with 100-120g protein to promote satiety and muscle maintenance. Meals reuse ingredients to minimize waste—think batch-cooked chicken on Days 1-3.

Day	Breakfast (Cal/Protein)	Lunch (Cal/Protein)	Dinner (Cal/Protein)	Snack (Cal/Protein)	Daily Total (Cal/Protein)
Day 1	Oatmeal with banana and peanut butter (350 cal / 12g pro)	Tuna salad wrap with lettuce and cucumber (400 cal / 30g pro)	Grilled chicken stir-fry with broccoli and rice (500 cal / 40g pro)	Greek yogurt with berries (200 cal / 15g pro)	1,450 cal / 97g pro
Day 2	Scrambled eggs with spinach and toast (300 cal / 20g pro)	Chicken salad with apples and carrots (450 cal / 35g pro)	Black bean tacos with tomatoes and avocado (450 cal / 20g pro)	Apple with peanut butter (250 cal / 8g pro)	1,450 cal / 83g pro
Day 3	Yogurt parfait with oats and honey (350 cal / 18g pro)	Leftover chicken stir-fry over rice (450 cal / 38g pro)	Pasta with ground turkey and tomato sauce (500 cal / 35g pro)	Carrot sticks with hummus (150 cal / 5g pro)	1,450 cal / 96g pro
Day 4	Banana oatmeal pancakes (made with oats and eggs) (400 cal / 15g pro)	Tuna and black bean salad (400 cal / 32g pro)	Baked chicken with potatoes and bell peppers (500 cal / 40g pro)	Cottage cheese with cucumber (200 cal / 20g pro)	1,500 cal / 107g pro
Day 5	Egg and veggie omelet with cheese (350 cal / 25g pro)	Turkey wrap with lettuce and cheese (400 cal / 30g pro)	Rice and bean bowl with spinach (450 cal / 18g pro)	Nuts and an apple (250 cal / 6g pro)	1,450 cal / 79g pro
Day 6	Overnight oats with yogurt and berries (350 cal / 15g pro)	Leftover turkey pasta salad (450 cal / 30g pro)	Grilled tuna steak with broccoli and rice (500 cal / 45g pro)	Banana with peanut butter (250 cal / 8g pro)	1,550 cal / 98g pro
Day 7	Toast with avocado and eggs (300 cal / 18g pro)	Bean and veggie soup (made from leftovers) (400 cal / 20g pro)	Chicken fajitas with peppers and tortillas (500 cal / 38g pro)	Yogurt with honey (200 cal / 15g pro)	1,400 cal / 91g pro

These estimates are based on tools like MyFitnessPal—track yours for personalization. Remember, hydration is key; aim for 8 glasses of water daily!

Sample Recipe Cards

To get you started, here are three detailed recipes from the plan. I've picked one breakfast, one lunch, and one dinner for variety. Each is super affordable (under $5 per serving), quick to make, and packed with flavor. Let's cook like pros!

Recipe 1: Oatmeal with Banana and Peanut Butter (Breakfast - Day 1)

Description: This creamy oatmeal is like a hug in a bowl—simple, filling, and ready in minutes. It's a budget superstar with natural sweetness from bananas, perfect for mornings when you're rushing out the door.

Prep Time: 5 minutes
Cook Time: 5 minutes

Ingredients (Serves 1):

• ½ cup rolled oats
• 1 cup milk (or water for lighter version)
• 1 ripe banana, sliced
• 1 tbsp peanut butter
• Dash of cinnamon (optional)

Step-by-Step Instructions:

1. In a small pot, bring the milk to a boil over medium heat.
2. Stir in the oats and reduce heat to simmer for 4-5 minutes, stirring occasionally until thickened.
3. Remove from heat, mash half the banana into the oatmeal, and top with the remaining slices and peanut butter.
4. Sprinkle cinnamon if desired, and enjoy hot!

Nutritional Breakdown (Per Serving): Calories: 350; Protein: 12g; Carbs: 50g; Fats: 12g

Recipe 2: Tuna Salad Wrap with Lettuce and Cucumber (Lunch - Day 1)

Description: Who says budget meals can't be fresh and crunchy? This no-cook wrap uses canned tuna for protein punch—it's like a portable picnic that keeps you satisfied without breaking the bank.

Prep Time: 10 minutes
Cook Time: 0 minutes

Ingredients (Serves 1):

• 1 can tuna in water, drained (5 oz)
• 1 tbsp Greek yogurt (for creaminess)
• ½ cucumber, sliced
• 2 large lettuce leaves (for wrapping)
• 1 tomato, diced
• Salt and pepper to taste
• Squeeze of lemon juice

Step-by-Step Instructions:

1. In a bowl, mix the drained tuna with Greek yogurt, diced tomato, lemon juice, salt, and pepper.
2. Lay out the lettuce leaves on a plate.
3. Spoon the tuna mixture onto the center of each leaf, then top with cucumber slices.
4. Roll up like a burrito and secure with a toothpick if needed. Dig in!

Nutritional Breakdown (Per Serving): Calories: 400; Protein: 30g; Carbs: 20g; Fats: 10g

Recipe 3: Grilled Chicken Stir-Fry with Broccoli and Rice (Dinner - Day 1)

Description: This stir-fry is my go-to for "I don't feel like cooking" nights—quick, colorful, and loaded with veggies. It's hearty yet light, proving healthy eating can be exciting on a dime.

Prep Time: 10 minutes
Cook Time: 15 minutes

Ingredients (Serves 1):

• 4 oz chicken breast, sliced
• 1 cup broccoli florets
• ½ cup cooked brown rice
• 1 tsp olive oil
• 1 garlic clove, minced
• ½ bell pepper, sliced
• Salt, pepper, and soy sauce (optional, 1 tsp)

Step-by-Step Instructions:

1. Heat olive oil in a pan over medium-high heat. Add minced garlic and chicken slices; cook for 5-7 minutes until browned.
2. Toss in broccoli and bell pepper; stir-fry for another 5 minutes until veggies are tender-crisp.
3. Season with salt, pepper, and a splash of soy sauce if using.
4. Serve over warm brown rice. Boom—dinner's served!

Nutritional Breakdown (Per Serving): Calories: 500; Protein: 40g; Carbs: 45g; Fats: 15g

Nutrition Focus: The Science Behind Our Macro Split

Alright, let's geek out a bit on why this plan isn't just tasty—it's smart for your body. We've aimed for a high-protein macro split (about 25-30% of calories from protein, 45-50% from carbs, and 20-25% from fats) to promote satiety, steady energy, and overall wellness. High protein helps you feel full longer, which can curb those pesky snack cravings and support weight management. For instance, studies show high-protein diets increase satiety hormones like GLP-1, making it easier to stick to your calorie goals without feeling deprived.

Balanced carbs from sources like oats and rice provide sustained energy, preventing those mid-afternoon crashes. Think of it as fueling your body's engine efficiently—complex carbs release glucose slowly, stabilizing blood sugar. Research from the NIH highlights how balanced macronutrients support metabolic health, especially in budget plans where whole grains are affordable stars.

Finally, healthy fats from peanut butter and avocado aid nutrient absorption and brain health. According to the Mayo Clinic, moderate fat intake in balanced diets reduces heart disease risk by improving cholesterol profiles. This split isn't about extremes; it's practical science for real life. Incorporate it, and you'll notice more energy and fewer hunger pangs—trust me, I've seen it work wonders for friends just starting out!

Actionable takeaways: Track your macros with a free app, swap ingredients based on sales, and prep lunches the night before. You've got this—cooking on a budget is your new superpower!