Key Takeaways
- $25 feeds you for 7 days — that’s just $3.57/day or $1.67/meal
- 15 meals total — 5 lunches + 5 dinners + 5 breakfasts
- 2-hour Sunday prep — one batch cooking session for the whole week
- Simple ingredients — rice, beans, eggs, chicken, and seasonal vegetables
- Printable shopping list included below
Think you can’t eat well on $25 a week? Think again. This meal prep plan proves that budget cooking doesn’t mean boring cooking — it means smart cooking.
Whether you’re a college student, paying off debt, or just want to slash your food budget, this plan delivers filling, nutritious meals without sacrificing flavor.
The $25 Shopping List
Here’s exactly what to buy:
Proteins
| Item | Quantity | Est. Cost |
|---|---|---|
| Eggs (18-count) | 1 | $3.50 |
| Chicken thighs (bone-in) | 2 lbs | $4.00 |
| Dried black beans | 1 lb bag | $1.50 |
Grains & Starches
| Item | Quantity | Est. Cost |
|---|---|---|
| Long grain rice | 2 lbs | $2.00 |
| Oats (old fashioned) | 1 canister | $3.00 |
Produce
| Item | Quantity | Est. Cost |
|---|---|---|
| Onions | 3 lbs bag | $2.50 |
| Bananas | 1 bunch | $1.50 |
| Cabbage | 1 head | $1.50 |
| Carrots | 1 lb bag | $1.00 |
| Garlic | 1 head | $0.50 |
Pantry (assuming you have salt, pepper, oil)
| Item | Quantity | Est. Cost |
|---|---|---|
| Chicken bouillon cubes | 1 box | $1.50 |
| Hot sauce or salsa | 1 jar | $2.00 |
Total: ~$24.50
💡 Budget Tip: Store Selection Matters
Aldi, Walmart, or ethnic grocery stores often beat regular supermarkets by 20-40%. The same list at Whole Foods would cost $45+.
The Weekly Menu
Breakfast (5 days)
Banana Oatmeal Bowl
- 1/2 cup oats
- 1 sliced banana
- Pinch of salt, cinnamon if you have it
Lunch (5 days)
Chicken Rice Bowl
- Baked chicken thigh (sliced)
- 1 cup rice
- Sautéed cabbage
Dinner (5 days)
Black Beans & Rice
- 1 cup black beans
- 1 cup rice
- Sautéed onions and carrots
- Hot sauce to taste
Bonus: 5 Hard-Boiled Eggs
Keep these in the fridge for snacks or to add protein to any meal.
Sunday Meal Prep Instructions
Set aside 2 hours on Sunday. Here’s the game plan:
Hour 1: Start the Slow Stuff
1. Soak & cook black beans (or use Instant Pot)
- Rinse 1 lb dried beans
- Cover with water + 1 bouillon cube
- Simmer for 1.5-2 hours (or 25 min in Instant Pot)
2. Bake chicken thighs
- Preheat oven to 400°F
- Season chicken with salt, pepper, garlic powder
- Bake 35-40 minutes until internal temp hits 165°F
- Let rest, then slice
3. Cook rice
- 2 cups rice + 4 cups water
- Bring to boil, reduce heat, cover
- Simmer 18-20 minutes
Hour 2: Prep & Assemble
4. Prep vegetables
- Dice 2 onions
- Shred half the cabbage
- Slice carrots
5. Sauté vegetables
- Cook onions until soft
- Add carrots, cook 5 min
- In separate pan, sauté cabbage until slightly wilted
6. Hard boil eggs
- Boil water, add eggs
- Cook 10-12 minutes
- Ice bath, then peel
7. Portion into containers
- 5 lunch containers: chicken + rice + cabbage
- 5 dinner containers: beans + rice + onion-carrot mix
- 1 container: hard-boiled eggs
Storage Tips
| Item | Fridge Life | Freezer Life |
|---|---|---|
| Cooked chicken | 4 days | 3 months |
| Cooked beans | 5 days | 3 months |
| Cooked rice | 5 days | 3 months |
| Hard-boiled eggs | 7 days | Don’t freeze |
| Sautéed veggies | 4 days | 2 months |
Pro move: Prep double the beans and rice. Freeze half for next week — you’ll cut your prep time in half.
Nutritional Breakdown
| Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Breakfast (oatmeal) | 300 | 7g | 55g | 5g |
| Lunch (chicken bowl) | 450 | 35g | 45g | 12g |
| Dinner (beans & rice) | 400 | 15g | 70g | 4g |
| Daily Total | 1,150 | 57g | 170g | 21g |
Need more calories? Add an extra egg to lunch, or double your oatmeal portion.
Ways to Add Variety
Eating the same thing gets boring. Here’s how to mix it up without spending more:
Sauce Rotation
- Day 1-2: Hot sauce
- Day 3-4: Soy sauce + garlic
- Day 5: Salsa
Egg Variations
- Scrambled instead of boiled
- Fried on top of rice
- Sliced into the bean bowl
Spice It Up
If you have pantry spices, use them:
- Cumin in the beans
- Paprika on the chicken
- Cinnamon in the oatmeal
Frequently Asked Questions
Is $25/week realistic everywhere?
Prices vary by location. In high cost-of-living areas, budget $30-35 for this same plan. The strategy still works — you’re just adjusting for local prices.
What if I don’t have an oven?
Use a stovetop! Pan-fry the chicken thighs in a skillet (6-7 min per side). Same delicious result.
Can I swap the chicken for something else?
Absolutely. Try:
- Ground turkey — same price, cooks faster
- Canned tuna — even cheaper, no cooking
- Extra eggs — go vegetarian for the week
What about fresh vegetables?
Cabbage and carrots are the budget kings — cheap, last long, and nutritious. If you find sales on broccoli, peppers, or spinach, swap them in.
Ready for more budget meal plans? Check out our $50 Weekly Meal Prep for more variety, or browse all our budget recipes.
📌 Save this plan for your next grocery trip!