Meal Plan #5

healthy meal plan on a budget

These plans are made to feed two people so if you have more people in your family double the amount you buy and/or consider adding an extra option. I choose two options for breakfast, two for lunch, a few snacks, and three dinner options. We eat leftovers every other night and that leaves us one night to eat out! I spend about $50 per week at the store. The meals are designed for a balanced diet. If you eat proper portions and especially track your macros or calories, you will lose weight!

*Some people have asked if I can provide macros for these plans but I don’t find it to be necessary since we all have different macros. Just portion out these meals to meet your macros.:)

You can also check out:

Meal Plan #1

Meal Plan #2

Meal Plan #3

Meal Plan #4


Option 1: Kodiak protein waffles w/ sliced strawberries, bananas, and light chocolate syrup (same as last time because I can’t get enough. You can find the mix at Target and I made a bunch and froze them. Macros are 2g fat, 15g carbs, 8g protein!)

Option 2: 1 egg & an egg white on a bagel (could do bagel thin or low carb wrap) with laughing cow pepper-jack cheese 

Mid-morning snack: 

1 cup non fat vanilla Greek yogurt, strawberries, protein granola


Option 1: Macro friendly pizza: Flatout bread, 2 tbsp pizza sauce, 1 serving reduced fat mozzarella cheese, 1 serving turkey pepperoni, onions, mushrooms, green peppers

Option 2: 3.5 oz chicken breast, 1 serving brown rice, 1 serving steamed vegetables mixed together with 2 tbsp Greek yogurt

Mid-afternoon snack:

Option 1: Faux cobbler: Handful blueberries & half a peach mixed together with a splash of vanilla and brown sugar topped with granola and baked for a few minutes

Option 2: No Bake Protein Samoas (I promise they are SO easy!)


Option 1: 2 oz whole grain spaghetti, 1 cup sauteed spinach, 2 tbsp sun dried tomatoes, 2 laughing cow sun dried mozzarella cheese wedge

Option 2: 3.5 oz lean beef burger on regular bread with sauteed onions and mushrooms and a serving of fries and steamed veggies

Option 3: Breaded chicken tenderloin (bought frozen), light mac and cheese, and peas

Grocery list:

  • Eggs
  • Egg whites
  • Non-fat Greek yogurt (Vanilla)
  • Low fat shredded mozzarella cheese
  • Laughing cow cheese wedges: pepper-jack and mozzarella
  • Protein granola
  • Flatout bread
  • Bagels (or bagel thins, low carb wraps)
  • Pizza sauce
  • One minute brown rice bag (2)
  • Reduced fat vanilla wafers
  • One package Kraft caramels
  • Frozen peas
  • Bag steamed veggies
  • Turkey pepperoni
  • 1lb chicken breast
  • 1lb lean ground beef
  • Sun dried tomatoes
  • Small onion
  • Green pepper
  • Mushrooms
  • Peaches (4)
  • Blueberries
  • Bananas (4)
  • Strawberries

Stuff I Already Had:

  • Frozen chopped spinach
  • Frozen chicken tenderloins
  • Plain Greek yogurt
  • Kodiak protein mix
  • Macaroni noodles
  • Whole grain spaghetti
  • Light chocolate syrup
  • Frozen french fries
  • Vanilla extract
  • Brown sugar
  • Flour
  • Salt
  • Protein powder
  • Dark chocolate chips
  • Shredded coconut flakes
  • Light cream cheese
  • Almond milk
  • Reduced fat shredded cheddar cheese
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3 thoughts on “Meal Plan #5

  1. rene
    Hello daughter's name is Mallory. First, let me start by saying congrats on your transformation. Great job!!! Secondly, thank you for posting your progress for others. I have struggled with my weight all my life. I'm 47 and I've just heard about macros. Very interesting. I haven't made it through all your postings but do you have a sample of your beginning weightlifting workout. I'm in the gym most days at lunch for at least 45 mins and have made very little progress. I would appreciate any info you may have. Thanks in advance for your time. Rene
    1. Post author
      Thank you sweetie. :) I provide custom 6 week workout plans for $50. You can see more of my services at

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