This 7-Day Dinner Meal Plan Cost Me Less Than $30

As I was taking inventory of what we had and needed to buy for last week’s meal plan, I noticed how overloaded our pantry had become with cans, boxes of pasta, jars of sauce, and more. The shelves of our pantry were at max capacity. Whenever this happens, I create a meal plan based on what we already have in our pantry so I can use up items and clear out the shelves. I don’t want an empty pantry because it’s always nice to have staples on hand, but at this point I couldn’t fit more pasta, rice, or cans on the shelves if I wanted to. It was definitely time to use up items and make room.

So, that’s how this 7 day dinner meal plan that cost me less than $30 was created. I created a meal plan for the upcoming week using dozens of items from our pantry. I spent less than $30 buying less than 10 items that I needed for these meals. I already had a few items in the freezer and refrigerator for the recipes as well. If you want a meal plan that is extremely inexpensive and will use many of the shelf-stable items you already have on hand, this pantry meal plan is for you. Below are the 5 meals along with a link to the recipes or a quick description of the recipe, and a grocery list for the items you’ll need to make these meals.

The 7-Day Dinner Meal Plan That Cost Me Less Than $30

Meals: 

There are 5 meals included in this meal plan. Plan to have 2 of these recipes for leftovers on 2 evenings. I find that I always have enough leftovers for a second meal for our family from the chicken tortilla soup, chicken burrito bowls (if you use 2 lbs of meat instead of 1 lb and make extra rice), and the spaghetti. The chicken thigh recipes makes about 8 chicken thighs so if you pair the chicken thighs with rice and a family of 4 has one chicken thigh and one serving of rice per person for dinner, there will be enough for a second meal.

*feel free to add a green salad or a roasted veggie to each of these meals

1. chicken burrito bowls – recipe: thaw 1 lb frozen chicken breast or thighs, chop and cook chicken, then assemble with 1 can warmed black beans, cooked rice, jarred salsa, and top with cheese and guacamole if you want to add a couple refrigerated items to the meal

2. thai pumpkin soup with naan – https://dishingouthealth.com/thai-pumpkin-soup/#recipe 

3. chicken tortilla soup – https://togetherasfamily.com/7-can-chicken-taco-soup/#wprm-recipe-container-7438 

4. spaghetti with red sauce – In a large skillet, heat the olive oil (1/2 tbsp) over medium heat. Add 2-3 cloves garlic and cook for 1 minute. Stir in ground beef (or ground turkey), salt and pepper to taste, and Italian seasoning. Meanwhile, cook the spaghetti according to package instructions. Cook the ground turkey or ground beef until it is browned. Drain any excess grease. Add the jarred spaghetti sauce to the meat and top the cooked spaghetti noodles with meat sauce. Enjoy! 

5. crispy baked chicken thighs and rice – https://www.thecookierookie.com/crispy-baked-chicken-thighs/ 

Grocery List:

pantry/shelf stable:

• 2 15 oz can black beans
• 1 15 oz can pinto beans
• 1 cup rice (brown or white)
• 1 jar salsa
• olive oil
• tomato paste
• red curry paste
• pumpkin pie spice 
• 1 can 15 oz pumpkin puree 
• 4 cups vegetable broth 
• 1 can coconut milk
• 1 jar red pasta sauce
• 1 lb spaghetti noodles
• italian seasoning
• 2 cups panko bread crumbs (I use the italian kind)
• jasmine rice, brown rice, or any other kind of rice you have on hand (to go with the panko chicken thighs – as much as you need to serve your family)
• 1 can petite diced tomatoes 
• 1 can sweet corn
• 1 can (12.5 oz) chicken breast 
• 1 can (10 oz) green enchilada sauce
• 1 can (14 oz) low-sodium chicken broth
• 1 packet taco seasoning
• 1/2 teaspoon cumin
• 1/2 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 1 cup all purpose flour
• salt
• pepper
• paprika
• garlic powder
• onion powder

frozen:

• 1 lb frozen chicken breast or chicken thighs (can also use fresh)
• 2 lb chicken thighs (could also use fresh)

meat/poultry:

• 1-2 lb ground turkey or beef (for spaghetti – depending on family size and number of servings needed)
• 2 eggs

produce:

• 1 onion
• 1 cup chopped carrots
• 6 garlic cloves
• fresh ginger, minced
• 1 lime

dairy

• grated parmassan

dry goods:

• naan 

Optional Refrigerated Items:

-cheese + guacamole for chicken burrito bowls