CHEAP MEAL PLAN FOR TWO PEOPLE

Are you looking for a weekly cheap meal plan for two people that includes all three meals? Look no further. This 7-day cheap meal plan for two includes all three meals each day, along with a few simple ways to use leftovers. Instead of planning dinner alone and leaving you to figure out breakfast and lunch, this plan covers the entire week.

This meal plan will show you how to feed two people on a tight budget. I will include easy food ideas for breakfast, lunch, and dinner designed to prevent food waste while still eating nutritious meals.

Grocery Shopping

I used Walmart’s online grocery listings to check prices for this shopping list. Walmart is a useful starting point for budget meal planning because it has good prices compared to other local grocery stores.

GROCERY LIST

The shopping list includes everything needed for the seven-day meal plan, with quantities adjusted for two people. Check your pantry before shopping so you don’t buy ingredients you already have.

The prices below are online prices available on October 18, 2026. Your total may be different depending on your local Walmart, product availability, package sizes, and current promotions.

Protein

• Foster Farms fresh Whole chicken 5.5 lb: $8.62
• Festive Ground Turkey Frozen 1 lb roll: $1.98
• Great Value Cooked Beef Sausage 12 oz: $3.23
• Great Value Chunk Light Tuna: $0.96
• Great Value large white eggs 18 ct: $2.47

Vegetables

• Russet potatoes 5 lb bag: $3.76
• Fresh Produce, Baby Peeled Carrots, 1lb Bag: $1.32
• Marketside Fresh spinach 10 oz bag: $1.97
• Great Value frozen broccoli florets 12 oz: $1.16
• Great Value frozen peas 12 oz: $0.98
• Great Value Cut Green beans frozen 12 oz bag: $0.98
• Fresh Green Cabbage: $2.68

Fruits

• Fresh Banana: $0.20
• Fresh Gala Apples: $2.18
• Grains and Bread
• Great Value Whole wheat bread: $1.97
• Great Value Medium Flour tortillas 10-ct: $1.98
• Great Value White rice 5 lb bag: $3.52
• Great Value Pasta 16 oz package: $1.24
• Great Value Oats 18 oz Tube: $2.84

Dairy

• Great Value Sharp Cheddar cheese 16 oz block: $3.58
• Great Value Butter 16 oz: $3.06
• Great Value Whole Milk ½ gallon: $2.05
• Great Value Pancake Mix: $2.00

Beans

• Great Value Dry pinto beans 1 lb: $1.08
• Great Value Black beans 15 oz: $0.92
• Great Value Chickpeas 15.5 oz: $0.92
• Great Value Tomato sauce 8 oz: $0.53
• Great Value Gluten Free Chicken broth 32 oz carton: $1.50
• Great Value Peanut butter 16 oz jar: $1.52

Seasoning

• Great Value Italian seasoning: $1.13
• Great Value chili powder: $1.13

Oil

• Great Value Cooking Spray 8 oz: $2.57

Total: $66.03

Note: This meal plan uses leftovers to help reduce food waste and save money. Adjust the quantities to suit your appetite, and refrigerate leftovers promptly.

If you prefer not to eat leftovers, I included alternative options so you can still follow the plan without repeating meals.

Day 1
Breakfast: Scrambled eggs and whole-wheat toast
Lunch: Black bean and cheese quesadillas

Dinner: Baked chicken, roasted potatoes, and green beans

Note: Make some extra portions, the chicken and potatoes will be used tomorrow for lunch.

Day 2
Breakfast: Breakfast Burritos

Note: You can prep them the night before or make them fresh. These breakfast burritos will also be used for breakfast tomorrow.

Lunch: Leftover chicken and potatoes or Chicken spinach salad with homemade croutons (use leftover roasted chicken)

Dinner: Pasta with ground turkey and tomato sauce

Note: Make enough pasta, because this pasta will be used for lunch for Day 4. Refrigerate the leftovers promptly.

Day 3

Breakfast: Breakfast Burritos

Lunch: Tuna salad sandwiches with carrot sticks

Dinner: Chicken Broccoli and Rice (use leftover roasted chicken)

Day 4
Breakfast: Peanut butter banana toast

Lunch: Pasta from day 2 or Black bean and cheese quesadillas

Dinner: Sheet-pan sausage with roasted cabbage and potatoes

Day 5
Breakfast: Scrambled eggs with sautéed spinach and toast

Lunch: Chickpea salad wraps

Dinner: Homemade vegetable fried rice with eggs

Day 6

Breakfast: Homemade pancakes with sliced bananas

Lunch: Grilled cheese sandwiches and tomato soup

Prep: Make tomato soup using tomato sauce, milk, butter, and leftover vegetables.

Dinner: Baked potatoes topped with chili beans and shredded cheese

Note: Make enough for dinner tonight and lunch for tomorrow.

Day 7
Breakfast: Overnight oats with apples

Prep: Mix oats with milk and diced apple. Cover and refrigerate overnight for tomorrow’s breakfast.

Lunch: Leftover chili-stuffed baked potatoes or Potato soup

Dinner: Homemade chicken and vegetable soup with bread

Tips for Creating a Meal Plan for Two on a Budget

1. Use What You Already Have

Before heading to the grocery store, check your fridge, freezer, and pantry. You might already have rice, pasta, beans, or other ingredients you can use in your meals. Adjust the meal plan to include what you have at home instead of buying everything on the list. This is an easy way to lower your grocery bill.

2. Shop Sales and Compare Prices

Check your local grocery store’s weekly deals before deciding what to buy. If chicken thighs are cheaper than a whole chicken, go with the thighs. You can also swap fresh vegetables for frozen ones if they’re more affordable. A few small changes can make a difference when you’re trying to keep your grocery bill down.

3. Give Store Brands a Try

You don’t have to buy name brands for everything. Store brands, such as Walmart’s Great Value, are often less expensive than other brands. Items like rice, beans, canned tomatoes, and frozen vegetables are good places to start. Just compare the package sizes and prices so you know you’re getting a good deal.

4. Buy Ingredients You Can Use in Several Meals

Buying a long list of ingredients for just one meal can get expensive, especially when some of them end up sitting in your fridge unused. Instead, look for ingredients you can use more than once throughout the week.

For example, potatoes can go with roasted chicken one night and become chili-topped baked potatoes another night. You can also use leftover chicken in sandwiches, salads, or soup. This way, you get different meals without having to buy completely different ingredients every day.

5. Cook Extra and Plan for Leftovers

Since you’re already cooking, making a little extra can save you from preparing another meal the next day. Roast enough chicken for dinner and lunch tomorrow, or cook extra rice to use in fried rice later in the week. You can also cook a batch of beans and use them in different meals.

Store leftovers safely in the refrigerator and reheat them thoroughly before eating.