Cheap weekly meal plan
Healthy food on a smaller budget: grains, pulses, seasonal veg and eggs. No pricey ingredients here.
Example: one adult, about 1900 kcal a day, on a tight budget. This is an example, not your personal plan.
Monday
~1839 kcal · 99 g protein- Breakfast Millet porridge with pumpkin1.25 portions · 451 kcal
- Lunch Herring with potatoes and beetroot1.5 portions · 671 kcal
- Dinner Buckwheat with mushrooms and egg1 portion · 532 kcal
- Snack Curd cheese (tvarog) with cucumber and chives1 portion · 185 kcal
Tuesday
~1965 kcal · 120 g protein- Breakfast Millet porridge with apple and cinnamon1.25 portions · 521 kcal
- Lunch Pork loin with roasted vegetables1.5 portions · 708 kcal
- Dinner Oven-baked turkey patties with buckwheat1.25 portions · 544 kcal
- Snack Beetroot salad with garlic and walnuts1.25 portions · 193 kcal
Wednesday
~1842 kcal · 125 g protein- Breakfast Egg spread with chives on rye1.25 portions · 458 kcal
- Lunch Oven-baked turkey patties with buckwheat · leftovers from yesterday1.5 portions · 653 kcal
- Dinner Boiled potatoes with kefir and dill1 portion · 521 kcal
- Snack Curd cheese spread with radishes on rye1 portion · 210 kcal
Thursday
~1845 kcal · 136 g protein- Breakfast French toast with berries1.25 portions · 446 kcal
- Lunch Karbonadas – pork chop with braised sauerkraut1.5 portions · 674 kcal
- Dinner Chicken stew with carrots and mashed potatoes1.25 portions · 529 kcal
- Snack Rice crackers with tofu, cucumber and dill1 portion · 197 kcal
Friday
~1918 kcal · 147 g protein- Breakfast Breakfast tortilla with eggs and beans1 portion · 482 kcal
- Lunch Chicken stew with carrots and mashed potatoes · leftovers from yesterday1.5 portions · 634 kcal
- Dinner Pasta with tuna and green beans1 portion · 591 kcal
- Snack Curd cheese spread with radishes on rye1 portion · 210 kcal
Saturday
~1904 kcal · 115 g protein- Breakfast Rye bread sandwiches with cheese and tomato1.5 portions · 470 kcal
- Lunch Baked mackerel with beetroot salad1.25 portions · 669 kcal
- Dinner Pork steaks with cabbage salad1.25 portions · 583 kcal
- Snack Herring on rye bread with onion0.75 portions · 181 kcal
Sunday
~1872 kcal · 129 g protein- Breakfast Tinginiai virtiniai (lazy curd-cheese dumplings) with berries1.25 portions · 525 kcal
- Lunch Oven-baked mackerel with tomatoes and buckwheat1 portion · 581 kcal
- Dinner Oven-roasted chicken with potatoes and carrots1.25 portions · 570 kcal
- Snack Apple cake (lighter)1 portion · 196 kcal
Shopping list for the week
Amounts are worked out from the recipes' grams for one person and rounded – buy the nearest pack size. Spices and salt aren't included.
🥕 Veg, fruit and potatoes
- Apple~2 pcs (300 g)
- Beetroot~5 pcs (500 g)
- Bell pepper~1 pc (60 g)
- Butternut squash190 g
- Carrot~6 pcs (450 g)
- Courgette~1 pc (150 g)
- Cucumber~4 pcs (800 g)
- Frozen mixed berries180 g
- Green beans (frozen)100 g
- Lemon10 g
- Mushrooms (button)150 g
- Onion~5 pcs (450 g)
- Potatoes (raw)~17 pcs (2.6 kg)
- Radishes250 g
- Sauerkraut250 g
- Tomato~4 pcs (450 g)
- White cabbage130 g
🍗 Meat, fish and eggs
- Egg11 pcs
- Mackerel (raw)300 g
- Pickled herring150 g
- Pork loin (raw)650 g
- Skinless chicken thighs (raw)650 g
- Tofu (firm)80 g
- Tuna in spring water120 g
- Turkey mince350 g
🥛 Dairy
- Curd cheese (tvarog) 9%170 g
- Hard cheese45 g
- Kefir 2.5%300 ml
- Low-fat curd cheese (tvarog)350 g
- Milk 2.5%400 ml
- Natural yoghurt300 g
- Sour cream 20%15 g
🌾 Grains, bread and pasta
- Buckwheat (dry)250 g
- Millet (dry)140 g
- Pasta (dry)80 g
- Rice cakes~2 pcs (20 g)
- Rolled oats20 g
- Rye bread300 g
- Wheat tortilla~1 pc (60 g)
- White bread (baton loaf)80 g
🫘 Pulses and tins
- Red kidney beans, cooked / tinned60 g
- Tinned tomatoes200 g
🌰 Nuts and seeds
- Ground linseed15 g
- Sunflower seeds15 g
- Walnuts15 g
🏠 Probably already at home
- Olive oil15 g
- Rapeseed / sunflower oil60 g
- Sugar5 g
- Wheat flour60 g
Your menu – built around you
This menu was made for an example person. Start with the free calorie calculator: it works out your own numbers in a minute, and the Dumpli app then builds a week around your calories, allergies, diet and time.
Work out your numbersMore examples: 1500 kcal week, family week, week for men, vegetarian week and for people who train.