I don’t sell diet plans, but I can help you build a super low-cost meal plan for free.
Here’s an example “cheapest possible” weekly plan (roughly $25–35/week in the US, prices vary):
Core staples to buy
- Oats (2 lb), rice (5 lb), dry lentils (1 lb), dry beans (1 lb)
- Eggs (1–1.5 dozen) or skip for vegan
- Peanut butter (16 oz)
- Pasta (1 lb), canned tomatoes (2 cans)
- Frozen mixed vegetables (2 lb)
- Onions (1 lb), carrots (2 lb), bananas (6–8)
- Cooking oil, salt, basic spices (pro-rated small cost)
Simple 7-day rotation
- Breakfast (daily): Oatmeal with banana and 2 tbsp peanut butter. Optional: 1 fried egg on savory oats some days.
- Lunch (most days): Rice + beans bowl with frozen veg, onion, and canned tomato simmered with spices.
- Dinner (rotate):
- Lentil-tomato stew over rice
- Egg-and-veg fried rice
- Pasta with lentil-tomato sauce
- Snacks: Carrots, bananas, an extra egg, or a spoon of peanut butter.
Estimated nutrition and cost
- ~1,900–2,200 kcal/day, ~65–80 g protein if including eggs; vegan still ~55–70 g with larger bean/lentil portions.
- About $4–5 per day on typical US budget-store prices.
Tips to keep costs low
- Buy store brands, dry beans/lentils, and the largest bag of rice you can afford.
- Use frozen veggies for price and less waste.
- Batch-cook rice, beans, and lentils; portion and refrigerate/freezer.
Want me to tailor this to you? Tell me:
- Country/region and a target budget (per day or week)
- Any dietary rules (vegetarian/vegan, halal/kosher, allergies)
- Approximate calories or goals (lose/maintain/gain), and how much you like to cook
I’ll turn that into a precise shopping list and a 7-day plan with per-meal costs.
Feb 18 2026, 15:20Mark