Key Takeaways
- $50 feeds you for 7 days — that’s $7.14/day or $2.38/meal
- 21 meals total — breakfast, lunch, dinner, plus snacks
- More variety than our $25 plan — 3 different proteins, 5+ vegetables
- 2.5-hour Sunday prep — slightly longer for more variety
- Includes snacks — Greek yogurt, cheese sticks, fruit
This is our most popular meal plan for a reason. The $50 budget hits the sweet spot: enough variety to keep meals interesting, but still way cheaper than eating out or buying convenience food.
If you’re a single person or couple looking to eat well without spending $400+/month on groceries, this plan is for you.
The $50 Shopping List
Proteins
| Item | Quantity | Est. Cost |
|---|---|---|
| Chicken breast | 2 lbs | $6.00 |
| Ground beef (80/20) | 1 lb | $5.00 |
| Eggs (18-count) | 1 | $3.50 |
| Greek yogurt (32oz) | 1 | $5.00 |
Grains & Starches
| Item | Quantity | Est. Cost |
|---|---|---|
| Brown rice | 2 lbs | $2.50 |
| Whole wheat bread | 1 loaf | $2.50 |
| Oats | 1 canister | $3.00 |
| Sweet potatoes | 2 lbs | $2.50 |
Produce
| Item | Quantity | Est. Cost |
|---|---|---|
| Broccoli | 2 heads | $3.00 |
| Bell peppers | 3 | $2.50 |
| Onions | 2 lbs | $2.00 |
| Spinach (bag) | 1 | $2.50 |
| Bananas | 1 bunch | $1.50 |
| Apples | 4 | $2.00 |
Dairy & Other
| Item | Quantity | Est. Cost |
|---|---|---|
| Cheese sticks | 1 pack | $3.00 |
| Butter | 1 stick | $1.50 |
| Salsa | 1 jar | $2.50 |
Total: ~$50.00
The Weekly Menu
Breakfast Options (rotate daily)
Option A: Overnight Oats
- 1/2 cup oats + 1/2 cup Greek yogurt + banana slices
- Prep 3 jars on Sunday
Option B: Scrambled Eggs + Toast
- 2 eggs scrambled
- 1 slice whole wheat toast
- Quick and fresh each morning
Lunch: Chicken Meal Prep Bowls
Mediterranean Style
- 6 oz sliced chicken breast
- 1 cup brown rice
- Roasted broccoli
- Drizzle of olive oil, lemon if available
Dinner: Rotating Proteins
Days 1-2: Beef & Sweet Potato
- Ground beef cooked with onions and peppers
- Baked sweet potato
- Side of spinach
Days 3-4: Chicken Stir-Fry
- Sliced chicken with bell peppers
- Over brown rice
- Soy sauce or teriyaki
Days 5-7: Egg-Based Dinners
- Veggie scramble with toast
- Or breakfast-for-dinner bowls
Snacks
- Greek yogurt (portion into 5 containers)
- Cheese sticks
- Apples
- Hard-boiled eggs
Sunday Meal Prep Instructions
Phase 1: Start Oven & Rice (0-15 min)
-
Preheat oven to 400°F
-
Start brown rice
- 2 cups rice + 4 cups water
- Bring to boil, reduce, cover, simmer 40-45 min
-
Prep sweet potatoes
- Wash and poke holes with fork
- Place directly on oven rack
-
Season chicken breasts
- Salt, pepper, garlic powder, paprika
- Place on sheet pan
Phase 2: Cook Proteins (15-45 min)
-
Bake chicken — 25-30 min at 400°F until 165°F internal
-
Bake sweet potatoes — 45-50 min until fork tender
-
Cook ground beef
- Brown in skillet
- Add diced onions and peppers
- Season with salt, pepper, cumin
Phase 3: Vegetables (45-75 min)
-
Roast broccoli
- Cut into florets
- Toss with oil, salt, pepper
- Roast 15-20 min at 400°F
-
Slice bell peppers for stir-fry later in week
-
Wash and dry spinach
Phase 4: Assembly (75-90 min)
-
Make overnight oats
- 3 mason jars: oats + yogurt + banana
- Refrigerate
-
Hard boil eggs — 6-8 for snacks
-
Portion into containers:
- 5 lunch containers: chicken + rice + broccoli
- 2 dinner containers: beef + sweet potato + spinach
- Remaining chicken for stir-fry nights
-
Portion snacks:
- Greek yogurt into small containers
- Cheese sticks in grab-and-go spot
Meal Prep Container Strategy
For this plan, you’ll need:
| Container Type | Quantity | Used For |
|---|---|---|
| 3-compartment (large) | 5 | Lunch bowls |
| 2-compartment (medium) | 4 | Dinners |
| Small containers | 5 | Yogurt portions |
| Mason jars | 3 | Overnight oats |
💡 Pro Tip: Glass vs Plastic
Glass containers cost more upfront but last forever, don’t stain, and are microwave-safe without worry. Start with a 10-pack for $25 — they’ll pay for themselves in weeks.
Nutritional Breakdown
| Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Breakfast | 350 | 18g | 45g | 10g |
| Lunch | 500 | 42g | 45g | 14g |
| Dinner (avg) | 450 | 28g | 40g | 18g |
| Snacks | 200 | 12g | 20g | 8g |
| Daily Total | 1,500 | 100g | 150g | 50g |
This plan delivers solid protein for muscle maintenance and balanced macros for sustained energy.
Cost Comparison
Let’s see how $50/week stacks up:
| Eating Style | Weekly Cost | Monthly Cost |
|---|---|---|
| This meal prep | $50 | $200 |
| Fast food (2 meals/day) | $140 | $560 |
| Restaurant dining | $200+ | $800+ |
| Meal kit delivery | $90-120 | $360-480 |
| Average American | $85 | $340 |
You save $140-600/month compared to typical alternatives. That’s $1,680-7,200/year back in your pocket.
Customization Ideas
Make It Vegetarian
Swap chicken and beef for:
- Extra eggs
- Canned chickpeas
- Black beans
- Tofu (often $2/block)
Make It Low-Carb
- Skip rice, double the vegetables
- Add avocado (when on sale)
- Use lettuce wraps instead of bread
Make It Higher Calorie
- Add olive oil to meals
- Extra rice portions
- Peanut butter with breakfast
- Second protein serving at dinner
Common Questions
Can two people share this plan?
This plan is designed for one person. For a couple, simply double everything — you’ll spend ~$100/week for both, which is still excellent value.
What if I get bored mid-week?
The sauce strategy saves meals:
- Soy sauce + sesame oil = Asian bowl
- Salsa + hot sauce = Mexican bowl
- Olive oil + lemon = Mediterranean bowl
Same base ingredients, totally different flavors.
How do I handle cravings?
Budget $5-10/week for “treats.” A candy bar, coffee out, or single takeout meal won’t break your budget if planned for.
Looking for even more savings? Try our $25 Weekly Meal Prep Plan for ultra-budget eating.
Want more variety? Check out our $75 Family Meal Prep for households of 2-4.
📌 Pin this plan and share with friends who want to save money on food!