You don’t need a trust fund or a personal chef to eat clean. You need a plan, a cart, and about 60 bucks. This Grocery List + Meal Plan Combo: Clean Eating On A Budget is your cheat code for real food, real savings, and zero drama.
Think simple ingredients, bold flavors, and a week of meals you’ll actually look forward to eating. Ready to swap takeout guilt for easy wins and extra cash? Let’s go.
Why This Recipe Works
This plan uses a tight, reusable set of ingredients to build multiple meals.
Fewer items, more variety—like meal-prep Tetris, but delicious. You’ll batch-cook two proteins, two grains, and a rainbow of veggies, then remix them into five clean, budget-friendly meals.
We keep the seasonings basic and versatile so everything plays nicely together. You’re getting fiber, lean protein, healthy fats, and complex carbs without spending an hour reading labels or spreadsheets.
The result: low effort, high flavor, minimal waste, and a week where your fridge finally behaves.
Shopping List – Ingredients
- Proteins
- 2 lbs boneless, skinless chicken thighs
- 1 dozen eggs
- 1 can chickpeas (15 oz)
- Plain Greek yogurt (32 oz tub)
- Grains & Starches
- Brown rice (2 lbs bag)
- Old-fashioned oats (18 oz)
- Sweet potatoes (3 medium)
- Whole grain tortillas (8-count)
- Vegetables & Fruit
- Broccoli (2 heads)
- Bell peppers (3-pack, mixed colors)
- Red onion (2)
- Baby spinach (10 oz)
- Cherry tomatoes (1 pint)
- Avocados (2)
- Bananas (1 bunch)
- Frozen mixed berries (1 bag)
- Lemons (2)
- Garlic (1 head)
- Pantry & Staples
- Olive oil
- Apple cider vinegar
- Honey
- Ground cumin
- Smoked paprika
- Chili powder
- Oregano
- Salt and black pepper
- Peanut butter or almond butter
- Low-sodium soy sauce or coconut aminos
- Rolled tortilla-friendly salsa (jar)
Let’s Get Cooking – Instructions
- Cook your grains: Rinse 2 cups brown rice. Combine with 4 cups water and a pinch of salt. Simmer covered 40–45 minutes until tender.
Cool and store.
- Roast your veg + sweet potatoes: Preheat oven to 425°F (220°C). Chop broccoli, 2 bell peppers, and 1 red onion. Toss with 2 tbsp olive oil, salt, pepper, and 1 tsp smoked paprika.
Pierce sweet potatoes and place on the same sheet or separate tray. Roast 25–30 minutes for veg (remove when tender, slightly charred), 45–55 minutes for sweet potatoes.
- Season and bake chicken: Pat dry 2 lbs chicken thighs. Mix 1 tbsp olive oil, 1 tsp cumin, 1 tsp smoked paprika, 1 tsp chili powder, 1 tsp oregano, 1 tsp salt, and pepper.
Rub on chicken and bake at 425°F for 18–22 minutes until juices run clear. Rest and slice.
- Boil eggs: Add 8 eggs to a pot of cold water. Bring to a boil, cover, remove from heat, and let sit 10 minutes.
Ice bath, peel, and store.
- Quick chickpea skillet: Drain and rinse chickpeas. Sauté with 1 tbsp olive oil, minced garlic, 1 tsp cumin, and a pinch of chili powder for 4–5 minutes. Finish with lemon juice and salt.
- Make a simple yogurt sauce: Mix 1 cup Greek yogurt, juice of 1/2 lemon, 1 tbsp olive oil, 1 small minced garlic clove, salt, and pepper.
Thin with water if needed. This is your everything sauce.
- Prep fresh items: Slice remaining bell pepper, red onion, cherry tomatoes, and 2 avocados. Rinse spinach.
Cut lemon wedges. Portion berries and bananas for breakfasts.
- Assemble the week:
- Breakfasts (mix-and-match):
- Overnight oats: 1/2 cup oats + 1/2 cup Greek yogurt + 1/4 cup water, berries, drizzle of honey, and a spoon of peanut butter.
- Egg + avocado tortillas: Scramble 2 eggs, tuck into a tortilla with spinach and sliced avocado.
- Lunches:
- Chicken rice bowls: Rice, roasted veg, sliced chicken, yogurt sauce, squeeze of lemon.
- Chickpea power salad: Spinach, cherry tomatoes, peppers, chickpeas, lemon-olive oil drizzle.
- Dinners:
- Stuffed sweet potatoes: Split, fill with chicken or chickpeas, spinach, salsa, and yogurt sauce.
- Fajita-style wraps: Chicken, peppers, onions, salsa, avocado in tortillas.
- Egg and veg skillet: Sauté leftover veg, crack in 2 eggs, steam-cover till set, serve with rice.
- Breakfasts (mix-and-match):
Storage Tips
- Cool before sealing to avoid condensation and mushy rice. No one likes sad grains.
- Use clear containers to see what’s left.
Out of sight = science experiment.
- Fridge life: Cooked chicken, rice, and roasted veg last 4 days. Hard-boiled eggs last 1 week.
- Freezer moves: Portion chicken and rice into freezer bags for up to 2 months. Thaw overnight.
- Avocado strategy: Slice fresh as needed.
If storing, spritz with lemon and cover tightly.
Why This is Good for You
- Protein balanced: Chicken, eggs, yogurt, and chickpeas keep you full and support muscle recovery.
- Complex carbs: Brown rice and oats stabilize energy and curb cravings. FYI, that’s the difference between 3 p.m. zombie and 3 p.m. ninja.
- Healthy fats: Olive oil, avocado, and peanut butter support hormones and brain health.
- Micronutrient-rich: Broccoli, peppers, spinach, and berries bring fiber, vitamin C, iron, and antioxidants.
- Low added sugar, high flavor: Spices and lemon punch up taste without the junk.
Pitfalls to Watch Out For
- Skipping seasoning: Budget food doesn’t have to taste budget. Use salt, acid, and heat.
- Overcooking chicken: Dry chicken is a morale killer.
Pull at 165°F; rest before slicing.
- Forgetting sauces: A 60-second yogurt sauce or salsa turns “meh” into “more please.”
- Portions gone wild: If you’re always hungry, add veg and protein before piling on extra tortillas.
- Monotony: Rotate spices—cumin/paprika one day, oregano/lemon the next. Your taste buds won’t mutiny.
Mix It Up
- Swap the protein: Use canned tuna, tofu, or ground turkey instead of chicken.
- Change the grain: Quinoa, barley, or cauliflower rice all work with the same plan.
- Spice profiles: Go Mediterranean (oregano, lemon, garlic), Tex-Mex (chili powder, cumin, salsa), or Middle Eastern (cumin, paprika, yogurt, lemon).
- Dairy-free: Sub coconut yogurt for Greek yogurt, and use tahini-lemon sauce instead.
- Extra veggies: Add zucchini, carrots, or cabbage if they’re on sale. Budget-friendly = seasonal-friendly.
FAQ
How much does this plan cost?
Prices vary by location, but buying store-brand staples and in-season produce typically keeps this under $60–$70 for a week of meals for one, sometimes two if you stretch breakfasts and snacks.
Shop sales and use frozen produce to save more.
Can I meal prep this in under 2 hours?
Yes. Start rice first, then roast veg and chicken on two racks, boil eggs while those bake, and sauté chickpeas last. Mix the sauce while everything cools.
It’s efficient and oddly satisfying.
What if I don’t like chicken thighs?
Use chicken breasts, tofu, or lean ground turkey. Adjust cook times—breasts cook a touch faster, tofu benefits from pressing and a little cornstarch for crisp edges.
Is this plan good for weight loss?
It can be. Meals are high in protein and fiber, which supports satiety.
Control calories by watching oil, tortilla count, and adding volume with extra veggies. Always tailor portions to your needs.
How do I keep leftovers from getting soggy?
Store components separately: keep rice, protein, veg, and sauces in different containers. Assemble right before eating.
Reheat rice and protein, add fresh veg and sauce after.
Can I make it spicier?
Absolutely. Add red pepper flakes, hot sauce, or chipotle powder to the chicken rub and yogurt sauce. Your taste buds, your rules.
What if I don’t have an oven?
Use a stovetop: pan-sear chicken, steam or sauté broccoli and peppers, and microwave sweet potatoes until tender.
It’s not fancy, but it works.
How do I add more calories for active days?
Increase rice or oats, add extra peanut butter, throw in a second tortilla, or top bowls with olive oil. Quick win with minimal effort.
Final Thoughts
Clean eating doesn’t need to be expensive, complicated, or tasteless. This Grocery List + Meal Plan Combo gives you structure, flavor, and flexibility—no diet dogma, no sad desk lunches.
Cook once, remix all week, and keep your wallet intact. Small effort, big payoff. Ready to make “I’ve got food at home” your new superpower?
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