Budget Eats: Meal Plan For Millennials That Are Easy On Your Wallet

Budget Eats: Meal Plan For Millennials That Are Easy On Your Wallet

Budget Eats: Meals Plans For Millenials That Are Easy On Your Wallet


Nourishment can get costly — and quick. While a few people follow a strict diet plan, others don’t. Furthermore, a few people get free suppers at work, others cook.

Some are just BFFs with the workers at KFC or McDonalds.

All things considered, Millennials are changing the food industry  : They spend less time making food and spend most of their money eating out.

One thing’s without a doubt: There’s certainly a route not to go broke because of your nourishment spending plan.


Since setting aside some cash in your 20s sets you up for your future. Regardless of whether that is a house with a white picket fence or investment in bitcoin, it pays to prepare.

To make things less demanding,

I’ve gathered together the best supper meal plans (at little to no cost) I could discover on the almighty Internet.

These budget friendly meal recipes not just give you thoughts for WHAT to make for supper, but also you’ll likewise get an idea on how to make every recipe—furthermore, you’ll spare loads of cash as well.

To make this easier, this plan consists of meal plans for the whole week just to give you an idea, obviously this can be mixed according to preferences.



Monday!

BREAKFAST


SAVORY OATMEAL WITH CHEDDAR AND FRIED EGG


INGREDIENTS

  • 1/4 cup dry quick-cooking steel cut oats
  • 3/4 cup water
  • salt and pepper
  • 2 tablespoons shredded white cheddar cheese (add more if you like)
  • 1 tsp coconut oil, divided
  • 1/4 cup diced red pepper
  • 2 tablespoons finely chopped onions
  • 1 large egg

INSTRUCTIONS

  1. Stove Top Method: Bring water to boil. Add oatmeal, reduce heat a little and let it cook for about 3 minutes, until all liquid is absorbed. Turn off heat and stir in cheese, a small pinch of salt, and pepper.
  2. Microwave Method*: Place oats and water in a microwave-safe bowl. Line microwave dish with paper towels to catch any spills. Microwave at a high setting (but not the highest, about 8/10 power setting) at one-minute intervals for a total of 3 minutes. If you want a softer texture, continue microwaving at 30-second intervals. Give the oats a little stir between intervals. When the oatmeal is done, stir in shredded cheese, a small pinch of salt, and pepper.
  3. Heat a nonstick pan with 1/2 teaspoon of coconut oil over medium-high heat. Add vegetables and cook for 2 to 3 minutes, until they soften. Spoon vegetables over cooked oats. Reduce heat to medium.
  4. Add remaining 1/2 teaspoon of oil and fry egg. Cook until the whites are no longer translucent and serve over oatmeal.
  5. Top with chopped walnuts, green onions, and za’atar, if you like.

 


LUNCH


Indian-Spiced Chicken Pita

INGREDIENTS

  • 1 pound boneless, skinless chicken breasts, trimmed
  •  1½ teaspoons garam masala , (see Tip), divided
  • ¾ teaspoon kosher salt, divided
  • 1 cup thinly sliced seeded cucumber
  • ¾ cup nonfat plain yogurt
  • 1 tablespoon chopped fresh cilantro , or mint
  • 2 teaspoons lemon juice
  • Freshly ground pepper , to taste
  • 4 6-inch whole-wheat pitas, warmed
  • 1 cup shredded romaine lettuce
  • 2 small or 1 large tomato, sliced
  • ¼ cup thinly sliced red onion


    INSTRUCTIONS

  • Preheat grill to medium-high or position rack in upper third of oven and preheat broiler.
  • If grilling, oil the grill rack (see Tip). If broiling, coat a broiler pan with cooking spray.
  • Sprinkle chicken with 1 teaspoon garam masala and ½ teaspoon salt. Place the chicken on the grill rack or prepared pan and cook until no longer pink in the center and an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side, depending on the size of the breast. Transfer the chicken to a clean cutting board and let rest for 5 minutes.
  • Meanwhile, combine cucumber, yogurt, cilantro (or mint), lemon juice, the remaining ½ teaspoon garam masala and ¼ teaspoon salt and pepper in a small bowl. Thinly slice the chicken. Split open the warm pitas and fill with the chicken, yogurt sauce, lettuce, tomato and onion.

 

DINNER

TEX-MEX MEATBALL


         INGREDIENTS

  • 1 1/2 lb. ground beef
  • 2 c. shredded Mexican cheese blend, divided
  • 1/2 c. panko bread crumbs
  • 2 tbsp. freshly chopped parsley, plus more for garnish
  • 2 cloves garlic, minced
  • 1 jalapeño, finely chopped
  • 1 large egg
  • 1 tsp. ground cumin
  • Kosher salt
  • Freshly ground black pepper
  • 1 tbsp. extra-virgin olive oil
  • 1/2 large onion, chopped
  • 1 oz. (15-oz.) can crushed tomatoes
  • 2 tbsp. chopped chipotle chiles in adobo sauce


INSTRUCTIONS

  1. In a medium bowl, combine ground beef, 1 cup of cheese, bread crumbs, parsley, garlic, jalapeño, egg, and cumin and season with salt and pepper. Mix until combined, then form into meatballs.
  2. In a large skillet over medium-high heat, heat oil. Add meatballs in a single layer and sear 2 minutes per side. Transfer to a plate.
  3. Add onion to skillet and cook, stirring, until soft, 5 minutes. Stir in crushed tomatoes and chipotle in adobo and bring mixture to a boil. Reduce heat to medium-low and return meatballs to skillet. Cover and simmer until meatballs are cooked through, about 10 minutes.
  4. Top with remaining 1 cup cheese, then cover with lid to let melt, about 2 minutes.
  • Garnish with parsley before serving. These meatballs are awesome with some buns!





Tuesday!


BREAKFAST

BREAKFAST EGG MUFFINS

INGREDIENTS

  • cooking spray
  • 6 eggs
  • salt and pepper to taste
  • 1/2 cup cooked chopped spinach excess water removed
  • 1/3 cup crumbled cooked bacon
  • 1/3 cup shredded cheddar cheese

INSTRUCTIONS

  1. Preheat the oven to 375 degrees. Coat 6 cups of a muffin tin with cooking spray or line with paper liners.
  2. Crack the eggs into a large bowl. Use a Braun MultiQuick 7 Hand Blender or a whisk to blend the eggs until smooth, this will take less than a minute.
  3. Add the spinach, bacon and cheese to the egg mixture and stir to combine.
  4. Divide the egg mixture evenly among the muffin cups.
  5. Bake for 15-18 minutes or until eggs are set.
  6. Serve immediately or store in the refrigerator until ready to eat.




LUNCH


VEGGIE-LOADED QUESADILLAS

INGREDIENTS

  • 4 medium flour tortillas
  • 1 cup (or more) black or pinto beans, drained + rinsed
  • 1 cup roasted veggies, chopped small
  • Shredded cheese*, as much or as little as you’d like
  • Olive oil
  • salsa
  • Greek yogurt
  • sliced avocado
  • hot sauce

INSTRUCTIONS

  1. Get all of you ingredients out and in front of you. This part is important for fast, efficient assembly.
  2. Drizzle olive oil into a medium pan over medium-high heat and place your first tortilla on to cook for 15-30 seconds (lightly browned).
  3. Then flip and immediately spread a thin layer of cheese, then some beans, then veggie mixture and use a spatula to fold in half + press down to cook bottom side until golden.
  4. Carefully flip to cook on other side, until golden and cheese is wonderful with melty goodness.
  5. If your pan gets too hot, lower heat a bit and wait a couple minutes. It happens between cooking sessions.
  6. Repeat with remaining tortillas and fillers — then slice in half or quarters.
  7. Scoop a couple tablespoons of the yogurt and salsa on the side, dribble with hot sauce, and top with avocado slices.




DINNER



CHICKEN FAJITAS


INGREDIENTS FOR THE MARINADE

  • 1/2 c. plus 1 tbsp extra-virgin olive oil
  • 1/4 c. Juice of 3 limes
  • 2 tsp. cumin
  • 1/2 tsp. crushed red pepper flakes
  • 1 lb. boneless skinless chicken breasts
  • Kosher salt
  • Freshly ground black pepper
  • 3 bell peppers, thinly sliced
  • 1 large onion, thinly sliced
  • Tortillas, for serving

INSTRUCTIONS

  1. In a large bowl, whisk together 1⁄2 cup oil, lime juice, cumin, and red pepper flakes. Season chicken with salt and pepper, then add to bowl and toss to coat. Let marinate in the fridge at least 30 minutes and up to 2 hours.
  2. When ready to cook, heat remaining tablespoon oil in a large skillet over medium heat. Add chicken and cook until golden and cooked through, 8 minutes per side. Let rest 10 minutes, then slice into strips.
  3. Add bell peppers and onion to skillet and cook until soft, 5 minutes. Add chicken and toss until combined. Serve with tortillas.



Wednesday!



BREAKFAST


CHOCOLATE-PEANUT BUTTER GRANOLA APPLE BITES

INGREDIENTS:

  • 2 apples, sliced into wedges
  • 1/4 cup peanut butter
  • 1/4 cup granola, your favorite
  • 1/4 teaspoon ground cinnamon, for sprinkling
  • Semisweet chocolate chips, optional*

INSTRUCTIONS:

Coat tops of apple wedges in peanut butter and sprinkle with granola and cinnamon.

Melt chocolate chips in the microwave, stirring in 30 second increments until melted. Be careful not to overheat.

Drizzle wedges with melted chocolate, set on a large platter and serve.


LUNCH

GRILLED CHICKEN AND SWEET POTATO FRIES

INGREDIENTS

  • 6 chicken breasts:
  • 4 sweet potatoes:
  • Barbecue sauce:

INSTRUCTIONS

In any kind of weather, grilled chicken and sweet potato fries are sure to please the palate.

Start by washing four sweet potatoes then cutting them into half-inch thick circles.

Put them in a bowl, drizzle them with olive oil until they’re covered all over, then lay them flat on a baking sheet.

Sprinkle the potatoes with your favorite cajun seasoning then bake them at 400 degrees for 35 minutes.

In the meantime, fire up the grill and cook six chicken breasts until they’re no longer pink in the middle.

Serve both with barbecue sauce.

In any sort of climate, barbecued chicken and sweet potato fries are certain to satisfy the sense of taste.

Begin by washing four sweet potatoes and cutting them into half-inch thick circles.

Place them in a bowl, shower them with olive oil until the point when they’re secured, at that point lay them level on a heating sheet.

Sprinkle the potatoes with your most loved cajun flavoring at that point heat them at 400 degrees for 35 minutes.

Meanwhile, start up the flame broil and cook six chicken breast until they are brown. Serve with barbecue sauce.

DINNER


SLOW COOKER CHICKEN THIGHS

INGREDIENTS

  • 1 tbsp. extra-virgin olive oil
  • 6 bone-in or boneless chicken thighs
  • Kosher salt
  • Freshly ground black pepper
  • 1/2 c. low-sodium soy sauce
  • 1/2 c. ketchup
  • 1/4 c. honey
  • 3 cloves garlic, minced
  • 1/2 oz. freshly minced ginger
  • 2 tbsp. Sriracha
  • Juice of 1 lime
  • Cooked rice, for serving

INSTRUCTIONS

  1. In a large skillet over medium-high heat, heat oil. Season chicken thighs with salt and pepper and sear until golden, 3 minutes per side. Transfer to slow cooker.
  2. In a small bowl, whisk together soy sauce, ketchup, honey, garlic, ginger, Sriracha, and lime juice. Pour sauce over chicken and toss until coated.
  3. Cover and cook until no longer pink, on low for 6 hours or high for 2 hours.
  4. Serve over rice.

 

Thursday!


BREAKFAST

PUMPKIN GRANOLA YOGURT PARFAITS

INGREDIENTS


Pumpkin Pie Cashew Cream:

  • ½ cup raw cashews
  • ½ cup water
  • 2 cups pure pumpkin puree
  • 2 teaspoons pumpkin pie spice
  • 2 tablespoons pure maple syrup
  • ½ very ripe pear (cored)
  • pinch of salt
  • Parfaits
  • 2 cups plain (or naturally sweetened vanilla) coconut yogurt or Greek yogurt
  • 1 cup + ¼ cup your favourite gluten free granola the Pumpkin Pie Cashew Cream

INSTRUCTIONS

  1. Prepare the pumpkin pie cashew cream first.
  2. Soak the cashews in the ½ cup water for 1 hour minimum, then drain and add to a high speed blender.
  3. Add in the pumpkin puree, pumpkin pie spice, maple syrup, pear, and salt and blend until completely smooth.
  4. Remove from the blender with a spatula and transfer to a bowl*.
  5. Using 4 small jars, add ¼ cup of yogurt to the bottom of each jar.
  6. Next, layer ¼ cup granola over the yogurt in each jar.
  7. Next, divide the pumpkin pie cashew cream between the 4 jars, layering over the granola.
  8. Divide the remaining yogurt between each jar layering over the pumpkin cream, and then finish by topping each jar with 1 tablespoon of the granola.

 




LUNCH

SPAGHETTI WITH HOMEMADE MARINARA

INGREDIENTS

  • 1 large can of tomatoes
  • 1/2 medium onion, chopped
  • Pinch of garlic
  • Loaf of bread
  • 12-oz. package of spaghetti

INSTRUCTIONS

Marinara sauce is simple to make. You should simply saute an extensive container of tomatoes, a large portion of an onion (slashed), and a spot of garlic together for 10-20 minutes, adding salt and pepper to taste. Pour this delightful, bright sauce over a bundle of cooked spaghetti or other pasta, and you’re ready.

Including a couple of bits of garlic-buttered toast is an incredible method to round out this completely flavorful dinner




DINNER

CROCK-POT CHICKEN NOODLE SOUP


INGREDIENTS

  • 1 1/2 lb. boneless skinless chicken breasts
  • 1 large onion, chopped
  • 3 carrots, peeled and sliced into coins
  • 2 stalks celery, sliced
  • 4 tsp. sprigs fresh thyme
  • 4 tsp. sprigs fresh rosemary
  • 3 cloves garlic, minced
  • 1 bay leaf
  • Kosher salt
  • Freshly ground black pepper
  • 10 c. low-sodium chicken broth
  • 8 oz. egg noodles

INSTRUCTIONS

  1. In a slow cooker, combine chicken, onion, carrots, celery, thyme, rosemary, garlic, and bay leaf and season generously with salt and pepper. Pour in broth.
  2. Cover and cook on low, 6 to 8 hours. Remove chicken from slow cooker and shred with two forks. Discard herbs and bay leaf. Return chicken to slow cooker and add egg noodles.
  3. Cook on low, covered, until al dente, 20 to 30 minutes.

Friday!


BREAKFAST

SOUTHWEST TOFU SCRAMBLE


INGREDIENTS


SCRAMBLE

  • 8 ounces extra-firm tofu
  • 1-2 Tbsp olive oil
  • 1/4 red onion (thinly sliced)
  • 1/2 red pepper (thinly sliced)
  • 2 cups kale (loosely chopped)

SAUCE

  • 1/2 tsp sea salt
  • 1/2 tsp garlic powder
  • 1/2 tsp cumin powder
  • 1/4 tsp chili powder
  • Water (to thin)
  • 1/4 tsp turmeric (optional)

FOR SERVING (optional)

  • Salsa
  • Cilantro
  • Hot Sauce
  • Breakfast potatoes, toast, and/or fruit

INSTRUCTIONS

  1. Pat tofu dry and roll in a clean, absorbent towel with something heavy on top, such as a cast-iron skillet, for 15 minutes.
  2. While tofu is draining, prepare sauce by adding dry spices to a small bowl and adding enough water to make a pourable sauce. Set aside.
  3. Prep veggies and warm a large skillet over medium heat. Once hot, add olive oil and the onion and red pepper. Season with a pinch each salt and pepper and stir. Cook until softened – about 5 minutes.
  4. Add kale, season with a bit more salt and pepper, and cover to steam for 2 minutes.
  5. In the meantime, unwrap tofu and use a fork to crumble into bite-sized pieces.
  6. Use a spatula to move the veggies to one side of the pan and add tofu. Sauté for 2 minutes, then add sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately, evenly dividing the sauce. Cook for another 5-7 minutes until tofu is slightly browned.
  7. Serve immediately with the breakfast potatoes, toast, or fruit. I like to add more flavor with salsa, hot sauce, and/or fresh cilantro. Alternatively, freeze for up to 1 month and reheat on the stovetop or in the microwave.

 

LUNCH


MEDITERRANEAN PASTA SALAD

INGREDIENTS

  • 1 box farfalle, penne, or other pasta
  • Can of diced tomatoes
  • Can of chickpeas
  • Sliced olives
  • 1/4 cup Italian dressing

INSTRUCTIONS

This speedy, simple pasta dish can be a side dish or a primary dinner, and makes a decent remedy to the mayonnaise-doused pasta serving of mixed greens of summer picnics.

Simply heat up a container of pasta, deplete it, and include a jar of diced tomatoes, a jar of cut dark olives, a jar of chickpeas, and some Italian dressing (or olive oil, balsamic vinegar, salt, and pepper).



DINNER

HOT DOG FRIED RICE

INGREDIENTS

  • 1 tbsp. butter
  • 1/2 Onion, finely chopped
  • 3 medium carrots, peeled and diced
  • 2 hot dogs, sliced into coins and halved
  • 1 Garlic clove, minced
  • 1 tbsp. sesame oil
  • 2 1/2 c. cooked white rice
  • 2 eggs, lightly beaten
  • 2/3 c. frozen peas
  • 2 tbsp. soy sauce
  • 1 scallion, thinly sliced

INSTRUCTIONS

  1. In a large skillet over medium heat, melt butter. Add onions, carrots, and hot dogs and cook until onions become translucent, 3-5 minutes. Add garlic and cook until fragrant, about 1 minute. Add sesame oil to the pan and let heat 1 minute add the rice, and let cook for 3 minutes.
  2. Push rice to one side of the pan and add the eggs, scrambling them in the pan and incorporating them into the rice when they are fully cooked.
  3. Add the peas and the soy sauce and stir to combine.
  4. Top with scallions if desired and serve

Saturday!

BREAKFAST


BANANA TOAST



INGREDIENTS:

  • 1 Slice 100% Whole Wheat Bread (I used one that was 50 cal. per slice.)
  • 1 Tbsp. Sunbutter
  • 1/2 Medium Banana, Sliced
  • 1/2 Tsp. Chia Seeds

INSTRUCTIONS

Toast the bread with butter, cut banana slices and sprinkle chia seeds. Easy Healthy meal. Fulfilling as well. A good combination with milk or any fresh juice.




LUNCH



FRIED RICE

INGREDIENTS

  • 2 cups or more of leftover cooked rice
  • 1/4 cup of soy sauce
  • Minced garlic, sugar, and 2 spoons olive oil
  •  1 onion
  • 2 eggs
  • Frozen peas or other veggies

INSTRUCTIONS

Darker a touch of garlic in a tablespoon or two of oil inside a pan or wok at that point include one cut onion. When the onion gets golden, drop in two eggs and scramble them up on one side of the dish.

Insert— peas, corn, mushrooms, broccoli, diced carrots, pineapple, or pieces of ham — alongside your remaining rice, a spoonful of sugar, and up to a 1/4 measure of light soy sauce. Cook on high warmth for two or three minutes, mixing always, and serve immediately.


DINNER

Cheesy Chicken Alfredo Soup

INGREDIENTS

  • 2 tbsp. butter
  • 1 lb. chicken breasts
  • kosher salt
  • Freshly ground black pepper
  • large onion, diced
  • cloves garlic, minced
  • 1/4 c. all-purpose flour
  • 4 c. low-sodium chicken broth
  • 1 c. half and half
  • 9 oz. tortellini
  • 2 tsp. crushed red pepper flakes

    INSTRUCTIONS

     

  1. Melt butter in a large pot over medium heat. Cook chicken until cooked through and golden, 6 minutes per side, then season with salt and pepper and set aside. Once cool, dice.
  2. Add onion to pot and cook until soft and golden, 6 minutes, then add garlic and cook until fragrant, 1 minute. flour and whisk to be mixed until golden, 2 to 3 minutes, then add chicken broth and half and half and simmer until thickened, 15 minutes.
  3. Tortellini to be added in pot and cook until al dente, 10 minutes. Add diced chicken and season with crushed red pepper flakes, salt, and pepper.
  4. Ladle into bowls and garnish with basil.

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Aneesha Ravi About the author