The healthy 7 day meal plan on a budget you can follow

Are you looking for a sample 7 day meal plan that you can follow easily? Do you want to build your own healthy 7 day meal plan on a budget? Recently, VKool.com made a writing of the healthy 7 day meal plan on a budget that everyone can follow with ease. This writing is a collection of top delicious and healthy food recipes for a week from reliable sources. Here are details on this 7 day meal plan, so keep reading to know more about it!

The Sample Healthy 7 Day Meal Plan On A Budget For You To Follow

I. Healthy 7 Day Meal Plan – Monday

1. Breakfast: 2-Egg Cheese & Mushroom Omelet

7 day meal plan

In the morning, you can take a tea or coffee with dash of milk together with 2-egg cheese & mushroom omelette with diced tomatoes on the side.

See more: 29 Good, Healthy Oatmeal Recipes: Simple Recipes To Learn

2. Lunch: Tuna Melt With Jalapenos

7 day meal plan

At midday, you can eat tuna melt with jalapenos

Ingredients you will need to prepare to make this food:

  • 90g of tuna
  • Olive oil
  • Diced jalapeno peppers
  • Sliced tomatoes
  • Cheddar cheese
  • Serve Greek yoghurt
  • Cinnamon and slivered almonds

Step by step directions to make this food:

  • You drain and mix 1 small tin of tuna (about 90g) in olive oil with diced jalapeno peppers (optional).
  • You top with sliced tomatoes
  • You tasty cheddar cheese and then grill (broil) until golden and bubbly.
  • You serve with a green salad.

Then, you take ½ cup of serve Greek yoghurt with cinnamon and slivered almonds (stevia optional)

3. Dinner: Paprika & Dried Oregano Chicken Tenderloins

7 day meal plan

A delicious meal idea for dinner you can prepare is Paprika & Dried Oregano Chicken Tenderloins

Make 4 servings

Ingredients you will need to prepare for this meal:

  • 500g of chicken tenderloins
  • 1 tablespoon of light olive oil
  • 1 teaspoon of butter
  • 1 small onion, finely diced
  • 2 garlic cloves, minced
  • 1 tablespoon of paprika
  • 1 tablespoon of dried oregano
  • ½ cup of chicken stock
  • 1-teaspoon of grated lemon zest
  • ½ cup of light sour cream

Step by step directions to make this food:

  • You heat the oil in a sauté pan
  • You season the chicken with salt and pepper.
  • You brown the chicken on both sides quickly (be careful not to overcook) and set aside.
  • You add the butter, onion and garlic to the pan and you cook until soft.
  • You stir in the paprika, oregano, stock and you let simmer for 5 minutes.
  • You add the chicken back into the pan and you cook for a few minutes.
  • You turn off the heat and add the lemon zest and sour cream into the sauce.
  • You serve with some wilted baby spinach, cooked with lemon juice and garlic and some buttered broccoli or green beans.

See more: Best Healthy Italian Food Recipes For Wonderful Dinner

4. Dessert

7 day meal plan

  • 6 almonds
  • 2 pieces of 70% dark chocolate

See more: Top Easy And Good Dessert Recipes For Sweet Parties

If you want to know more about this 7 day meal plan, keep reading!

II. Healthy 7 Day Meal Plan – Tuesday

1. Breakfast: Pancake Topped With Blueberries

7 day meal plan

In the morning, you can make the following food: Pancake Topped With Blueberries

Make 1 serving

Ingredients you will need to prepare for this food:

  • 1 egg
  • 1 tablespoon of cream cheese
  • 1 tablespoon of oat bran
  • 11 tablespoon of LSA (Linseed, sunflower and almonds)
  • 1/4 tablespoon of cinnamon
  • ½ cup of blueberries (defrosted if frozen)
  • ¼ teaspoon of icing (confectioners) sugar or stevia granules

Step by step directions to make this food:

  • In a bowl, you mix the egg, cream cheese and LSA.
  • You heat a little butter in a small pan and add the batter.
  • You cook until golden on each side.
  • You serve the pancake topped with blueberries sweetened with sugar or stevia.

Then, you take a tea or coffee with a dash of milk

See more: Easy And Healthy Cooked Spinach Recipes

2. Lunch: Chinese Chicken Salad

7 day meal plan

A delicious meal idea for your lunch is Chinese Chicken Salad

This delicious salad serves 4, but you can prepare it and hold the dressing, then take a portion each day to work, adding the dressing as needed to avoid sogginess.

Make 4 servings:

Ingredients you will need to prepare to make this food:

  • 2 skinless chicken breasts, poached
  • ¼ green cabbage, thinly sliced
  • ¼ red cabbage, thinly sliced
  • 2 carrots, grated
  • 2 tablespoons of sesame seeds
  • 2 tablespoons of unsalted peanuts
  • 1 can water chestnuts, drained

Ingredients to make the sesame soy dressing:

  • 2 garlic cloves, minced
  • 1 tablespoon of freshly grated ginger
  • 1 teaspoon of chili sauce
  • 1 teaspoon of brown sugar
  • 2 tablespoons of rice wine vinegar
  • 1/3 cup of soy sauce or Tamari (gluten free soy)
  • 1½ tablespoons of toasted sesame oil

Step by step directions to make this food:

  • You place the chicken fillets in a shallow pot and cover with water.
  • You bring to a boil and simmer for 15 minutes, or until cooked through. Remove, let cool and shred the chicken.
  • You mix the chicken, sliced cabbages, carrot, sesame seeds, peanuts and chestnuts in a large serving bowl.
  • You combine all the dressing ingredients in a bowl and whisk thoroughly.
  • You pour over the salad and toss well to combine.
  • You serve at room temperature.

Then, you take ½ cup of Greek yoghurt with mixed nuts

See more: Healthy Green Vegetable Recipes For Weight Loss

3. Dinner: Five-Spice Honey Pork

7 day meal plan

In the evening, you can make the following food: Five-Spice Honey Pork

Make 4 servings

Ingredients you will need to prepare for this food:

  • 500g of pork fillet, diced
  • 2 tablespoons of tomato sauce (ketchup)
  • 1 teaspoon of Chinese five spice powder
  • 2 tablespoons of honey
  • 2 tablespoons of soy sauce
  • 2 teaspoons of sesame oil

Step by step directions to make this food:

  • In a bowl, you add the honey, five spice, ketchup sesame oil and soy sauce.
  • You place in the microwave for 15 seconds to melt and mix well.
  • You add the diced pork, you cover with plastic wrap and you leave in the fridge to marinate for a least half an hour.
  • You heat some light olive oil in a sauté pan over high heat.
  • You add the pork, and you stir fry until cooked
  • Then, you toss in the remaining marinade.
  • You serve immediately with sautéed bok choy with a dash of oyster sauce.

Then, you eat fresh fruit or yoghurt for dessert

See more: Top Great Vegetarian Recipes For Dinner

Keep reading this writing to discover other delicious and healthy food recipes for a 7 day meal plan!

III. Healthy 7 Day Meal Plan – Wednesday

1. Breakfast: 2 Fried Eggs, Buttered Toast With 2 Slices Of Bacon

7 day meal plan

In the morning, you can eat 2 fried eggs on a thin slice of buttered toast with 2 slices of bacon. Then, you take a tea or coffee with a dash of milk

2. Lunch: Smoked Chicken Tortilla Wrap

7 day meal plan

At midday, you can eat smoked chicken tortilla wrap

Make 1 serving

Ingredients you will need to prepare for this food:

  • 1 whole wheat tortilla
  • 3 slices smoked chicken (or turkey) breast
  • 3 slices of avocado
  • 1 teaspoon sour cream
  • ¼ cup grated tasty cheese
  • 2 tablespoons salsa oregano

Step by step directions to make this food:

  • You heat the tortilla wrap in a pan over medium heat until lightly browned.
  • You arrange chicken strips, avocado slices, sour cream, tasty cheese and salsa over the tortilla.
  • You sprinkle with salt, pepper and oregano. Roll and serve.

Then, you take a fresh pear and nuts for dessert

3. Dinner: Mini Meatloaves

7 day meal plan

A delicious food idea for your dinner is mini meatloaves

Make 4 servings

Ingredients you will need to prepare for this food:

  • Olive oil spray
  • 500g lean minced beef
  • 1 egg, lightly beaten
  • ¼ cup of whole meal breadcrumbs
  • 1 onion, grated
  • 2 cloves garlic, minced
  • 2 tablespoons of tomato paste
  • 1 red capsicum, diced finely
  • 1 zucchini, grated
  • 2 tablespoons of BBQ sauce
  • 2 tablespoons of chopped flat leaf parsley
  • 2 tablespoons of grated parmesan

Step by step directions to make this food:

  • You preheat the oven to 180 degrees (350f).
  • You spray 6 muffin holes with olive oil.
  • You combine all the ingredients, except the parmesan, in a large bowl and you mix thoroughly with your hands.
  • You divide the mixture among the muffin holes and you sprinkle with parmesan.
  • You bake for about 30 minutes or until cooked through.
  • You serve with chutney and salad. Great on a warmed tortilla wrap with tasty cheese.
  • You serve with a salad.

See more: 23 Quick And Easy Chicken Recipes For Dinner

IV. Healthy 7 Day Meal Plan – Thursday

1. Breakfast: Greek Yoghurt With Berries

7 day meal plan

If you want to build your own 7 day meal plan, you should add the Greek Yoghurt With Berries food into your plan because it is easy to prepare and very good for your health. In the morning, you can take 1 cup of Greek yoghurt with berries and mix with chopped nuts. Then, you take a tea or coffee with a dash of milk

2. Lunch: Spinach, Parmesan Cheese & Feta Pie

7 day meal plan

A delicious food idea for your lunch is Spinach, Parmesan Cheese & Feta Pie. This pie can be taken to work in a container and heated in the microwave for lunch.

Make 4 servings

Ingredients you will need to prepare for this food:

  • 250g frozen spinach, thawed and liquid squeezed out
  • 2 tbsp of chopped fresh parsley
  • 1/2 cup of crumbled feta
  • 2 tablespoons of pine nuts, toasted (optional)
  • 2 tbsp of grated parmesan cheese
  • ¼ cup of grated tasty cheese
  • ½ cup of cream
  • 1 cup of milk
  • 1 tsp of olive oil
  • 3 large eggs, beaten
  • Salt and pepper

Step by step directions to make this food:

  • You preheat oven to 200⁰c
  • Lightly you spray a pie dish with cooking olive oil spray.
  • You toast the pine nuts in a dry pan until golden and fragrant.
  • You set aside.
  • In a bowl, you place the spinach, feta, parsley, pine nuts, parmesan, salt and pepper and you mix well.
  • You mix in the lightly beaten eggs, milk, cream, olive oil, and stir well until combined. You sprinkle with grated tasty cheese.
  • You bake for 25-30 minutes or until golden and firm.
  • You let sit for 5 minutes before slicing and serving.

Then, you take ½ cup of yoghurt or a piece of fresh fruit for dessert

See more: Cake Decorating Genius course

3. Dinner: Italian Stuffed Red Peppers

7 day meal plan

In the evening, you can make the following food: Italian Stuffed Red Peppers

Make 4 servings

Ingredients you will need to prepare for this food:

  • 250g lean mince beef (or lamb, chicken or turkey)
  • 4 small red peppers, deseeded and cut in half lengthways
  • 1 onion, diced
  • 1 tablespoon of light olive oil
  • 1 garlic clove, minced
  • ½ cup of frozen peas, thawed
  • 1 400g tin of crushed tomatoes
  • 2 tablespoons of tomato paste
  • 1 teaspoon of vegetable stock powder
  • 1 teaspoon of basil
  • ½ teaspoon of oregano
  • ¼ cup of grated parmesan cheese
  • 1 cup of grated mozzarella or tasty cheddar cheese

Step by step directions to make this food:

  • You preheat the oven to 200⁰
  • You line a baking sheet with alfoil and you place the red pepper halves on the sheet.
  • You heat some oil in a sauté pan and sauté the onion and garlic.
  • You add the beef and brown all over.
  • You add the herbs, stock powder, peas and tomato paste, followed by the tomatoes.
  • You add the parmesan cheese
  • Then you fill each red pepper half with the meat mixture.
  • You top with grated mozzarella cheese and you bake for 20-30 minutes until golden and bubbling.
  • You serve immediately with s a simple salad or green beans

Then, you take 2 pieces of dark chocolate and 6 almonds for dessert

See more: Top Low Calorie Meals For Family Dinner

V. Healthy 7 Day Meal Plan – Friday

1. Breakfast: Toast With Peanut Butter

7 day meal plan

In the morning, you can eat a thin slice of toast with 2 tablespoons of peanut butter. Then, you drink a tea or coffee with dash of milk. Finally, you eat one orange.

2. Lunch: Ham, Cheese And Salad Open Sandwich

7 day meal plan

At midday, you can eat:

  • A ham, cheese and salad open sandwich
  • 1 apple
  • ½ cup of Greek yogurt with cinnamon and nuts

3. Dinner: Grilled White Fish With Lemon & Capers

7 day meal plan

In the evening, you can make the following food: Grilled White Fish With Lemon And Capers

Ingredients you will need to prepare for this food:

  • A white fish
  • Lemon and capers
  • A tablespoon of tartare sauce
  • Salad with simple vinaigrette (olive oil and red wine vinegar)
  • Crushed walnuts
  • Cherry tomatoes
  • A fresh fruit
  • Stevia sweetened hot cocoa

Step by step directions to make this food:

  • You grill a white fish
  • Then, you add lemon and capers with a tablespoon of tartare sauce.
  • Next, you mix salad with simple vinaigrette (olive oil and red wine vinegar) with crushed walnuts and cherry tomatoes
  • You serve it

Then, you eat a fresh fruit with stevia sweetened hot cocoa

See more: Healthy Summer Food Ideas & Easy Recipes For Dinner

VI. Healthy 7 Day Meal Plan – Saturday

1. Breakfast: Scrambled Eggs With Smoked Salmon

7 day meal plan

In the morning, you can prepare the following food: Scrambled Eggs With Smoked Salmon

Make 1 serving

Ingredients you will need to prepare for this food:

  • 2 eggs
  • 1 tablespoon cream
  • 2 tablespoons of smoked salmon, finely chopped
  • Salt and pepper
  • 1 thin slice toast
  • Butter for sautéeing

Step by step directions to make this food:

  • You whisk the eggs, cream and salt and pepper in a bowl.
  • You heat the butter in a small pan over medium heat.
  • Gently you pour the eggs in a move them around slowly with a spatula.
  • You add the chopped salmon and cook to your liking.
  • You serve with buttered toast.

Then, you drink a tea or coffee with a dash of milk

2. Lunch: Tuna, Tomato And Olive Salad

7 day meal plan

At midday, you can eat the following food: Tuna, Tomato and Olive Salad

Serves 1

Ingredients you will need to prepare for this food:

  • 2 cups of baby spinach leaves
  • 90g (3 oz) can tuna in olive oil
  • 6 green olives, pitted and sliced
  • 1/4 cup of drained canned cannellini beans, rinsed
  • 1 Lebanese Cucumber, chopped
  • 6 cherry tomatoes, halved
  • Handful flat leaf parsley, chopped
  • 1 teaspoon of fresh lemon juice
  • 1 teaspoon of olive oil
  • 1 teaspoon of flaxseed oil

Step by step directions to make this food:

  • In a large bowl, you combine all the ingredients
  • You season well with salt and pepper.
  • You serve with lemon wedges and high fibre crackers if desired.

You take ½ cup of Greek yoghurt and nuts for dessert

3. Dinner: Braised Veal With Chorizo

7 day meal plan

In the evening, you can make the following food: Braised Veal with Chorizo

Serves 4

Ingredients you will need to prepare for this food:

  • 500g (1lb) diced veal (or chicken)
  • 1 tablespoon of olive oil
  • 2 cloves garlic, minced
  • 1 brown onion, diced
  • 1 chorizo, skin removed and sliced
  • 1/3 cup of pitted green olives
  • 1 tablespoon of basil paste
  • 1x400g (15oz) tin diced tomatoes

Step by step directions to make this food:

  • You heat the oil in a heavy based casserole dish on the stove top.
  • You add the diced veal and brown on all sides.
  • You add the onion and garlic and cook until softened.
  • You add the sliced chorizo, olives, basil and tomato.
  • You bring to a boil and simmer for 30 minutes or until tender.
  • You serve with roasted asparagus and red peppers.

Then, you take a fresh fruit for dessert

See more: 13 Easy Pork Recipes For Dinner

VII. Healthy 7 Day Meal Plan – Sunday

1. Breakfast: Dark Chocolate Hazelnut Protein Pancake

7 day meal plan

In the morning, you can prepare the following food: Dark Chocolate Hazelnut Protein Pancake

Serves 1

Ingredients you will need to prepare for this food:

  • 1 egg
  • 1 tablespoon of cream cheese, softened
  • 1 teaspoon of quality cocoa powder
  • 1 teaspoon of icing (confectioners) sugar or ½ teaspoon of stevia
  • 1 tablespoon of oat bran
  • 1 tablespoon of hazelnut meal
  • Shaved ark chocolate (70%) to serve

Step by step directions to make this food:

  • In a bowl, you mix the cream cheese, egg, cocoa, sweetener, oat bran and hazelnut meal until well combined.
  • You heat some butter in a pan and you pour in the batter.
  • You cook on medium heat until golden on both sides.
  • You serve with a spread of butter and shavings of dark chocolate and a drizzle of maple syrup, if desired.

See more: Top Simple Cake Recipes – Easy Healthy Recipes To Make At Home

2. Lunch: Turkey Chilli With White Beans

7 day meal plan

In the midday, you can make the following food: Turkey Chilli with White Beans

Serves 4

Ingredients you will need to prepare for this food:

  • 1 tablespoon of olive oil
  • 1 onion, finely chopped
  • 500g (1lb) turkey mince (ground)
  • 1 zucchini, diced
  • ½ cup of frozen peas
  • 2 tablespoons of jalapeno peppers, minced (adjust according to personal taste)
  • 2 garlic cloves, minced
  • 2 teaspoons of dried oregano
  • 1 teaspoon of ground cumin
  • Salt and pepper
  • 1x 400g can cannellini beans (15.5 ounces), drained and rinsed
  • Grated tasty cheese, to garnish

Step by step directions to make this food:

  • In a medium sauté pan, you heat oil over medium heat.
  • You add onion, zucchini, jalapeno, garlic, oregano, and cumin; season with salt and pepper.
  • You cook, stirring occasionally, until vegetables begin to soften, 3 to 4 minutes.
  • You add turkey and cook, breaking up with a spoon, until no longer pink, 2 to 3 minutes.
  • You add beans, peas and ½ cup of water.
  • You bring to a boil, while mashing some of the beans against side of pan to release starch.
  • You reduce heat to medium and simmer until thickened, 5 to 10 minutes.
  • You season with salt and pepper; garnish with grated tasty cheese.
  • You serve with a fresh green salad.

Then, you take ½ cup of Greek yoghurt and nuts for dessert

3. Dinner: Steak With Balsamic Shitake Mushrooms

7 day meal plan

In the evening, you can make the following food: Steak with Balsamic Shitake Mushrooms

Serves 4

Ingredients you will need to prepare for this food:

  • 4 pieces eye fillet steak
  • 1 40g packet dried shitake mushrooms
  • 1 tablespoon olive oil
  • 1 shallot, diced
  • 1 garlic clove, minced
  • 1 cup beef stock
  • 1/3 cup white wine
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon butter

Step by step directions to make this food:

  • You place the dried mushrooms in a heat proof bowl and you cover with boiling water.
  • You let the mushrooms soak for at least to 10 minutes to reconstitute and soften.
  • You heat a little oil in a sauté pan over high heat.
  • You season the steak and cook on each side according to your preference.
  • You remove from the pan and cover.
  • In the same pan, you add the oil and sauté the shallots and garlic until softened.
  • You add the drained mushrooms and sauté for 2 minutes.
  • Then you add the beef stock, wine and vinegar.
  • You bring to a boil and then simmer for about 5 minutes until the sauce has reduced and thickened.
  • You add the butter to the sauce and the steaks back to the pan.
  • You serve immediately with sautéed bok choy with a dash of oyster sauce.

Then, you take 2 pieces of dark chocolate and coconut flakes for dessert

See more: 12 Easy & Simple Paleo Recipes For Dinner

Here is the shopping list for this 7 day meal plan that shows you everything you will need to buy or prepare to make the above food recipes.

  • Eggs
  • Tasty cheese
  • Tomatoes
  • Full cream milk
  • Small tins (90g) tuna in olive oil
  • Jalapeno peppers (in a jar)
  • Thin sliced wholegrain bread
  • Stevia
  • Greek yoghurt (full fat)
  • Paprika
  • Sour cream
  • 500g (1lb) chicken tenderloins
  • Onions and garlic
  • Lemon
  • Chicken stock powder
  • Dried oregano
  • 70% dark chocolate
  • Almonds
  • Frozen berries
  • Cream cheese (full fat)
  • Oat bran
  • LSA (linseed, sunflower and almond meal)
  • Cinnamon
  • 2 chicken breasts
  • 1/4 green cabbage
  • 1/4 red cabbage
  • Carrots
  • Sesame seeds
  • Unsalted peanuts
  • 1 can water chestnuts
  • Fresh ginger
  • Chilli sauce
  • Rice wine vinegar
  • Soy sauce
  • Sesame oil
  • 500g (1lb) pork fillet
  • Chinese five spice powder
  • Honey
  • Bunch bok choy
  • 2 rashers bacon
  • Whole meal tortillas
  • 1 smoked chicken breast
  • Avocado
  • Salsa
  • 500g (1lb) mince beef
  • Breadcrumbs
  • 5x red peppers
  • 2x zucchini
  • Parmesan cheese
  • BBQ sauce
  • 250g (10oz) frozen spinach
  • ½ cup feta
  • Pine nuts
  • Cream
  • Tin crushed tomatoes
  • Tomato paste
  • Peanut butter
  • Ham
  • 500g (1lb) white fish fillets
  • 50g smoked salmon
  • Green olives
  • 2x cannellini beans
  • 2 Lebanese cucumbers
  • 500g (1lb) diced veal
  • 1 chorizo sausage
  • Hazelnut meal
  • 500g (1lb) turkey mince
  • 4 x your choice of steak
  • 1 packet (40g) Shitake dried mushrooms

To see all of our writings about all healthy diet plans for improving health, weight loss, kidney health, heart healthy and more, go to our main Diet page. After reading the writing of the sample healthy 7 day meal plan on a budget, hope that this writing helps you get more healthy food ideas for building your own 7 day meal plan or helps you get better results after following this sample 7 day meal plan. However, it is solely for the informational purpose and it is not intended to give medical advice. If you have any question, or you know other healthy food recipes for weekly diet, please leave them below.

Want More Content Like This In Your Inbox?

Join The Discussion

JOIN THE CONVERSATION
Comments JOIN THE CONVERSATION