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    Hungry Healthy Happy » Blog

    Healthy Eating Shopping List and Meal Plan

    Published: Sep 11, 2012 · Modified: Jan 8, 2023 by Dannii · This post may contain affiliate links · 53 Comments

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    Two of the main things that stand between a person and a healthy diet is money and time. We try to provide you with recipes that are quick and easy to help you with the time issue, and now we are going to help you with the budget side with this healthy eating on a budget, shopping list and meal plan.

    Various different foods laid out on wooden boards with a text overlay saying Healthy Eating on a budget Shopping list and Meal Plan.

    When money is tight, it is often healthy food that takes a back seat as bills still need to be paid. I hear so often from people that they can't afford to have a healthy diet because it is so expensive. Whilst that can be true, it doesn't have to be.

    There is no doubt that a lot of junk is pretty cheap (frozen chicken nuggets, potato waffles, cookies and stuff like that) but healthy eating doesn't have to be anywhere near as expensive as people think it is. With a few smart swaps and meal planning, healthy eating can be for everyone.

    If you are just starting out on trying to save money on your food shopping then take a look at ours Tips For Healthy Eating on a Budget, which has loads of general money saving tips to get you started. 

    Not all of the meals in the meal plan below are going to suit everyone in terms of taste, dietary requirements and calorific needs, so please adapt it to suit your own needs. This is just a guide to get you started and save you some money on your healthy food shop.

    Baskets full of fresh vegetables at an outdoor market.

    Below we have provided you with a weeks worth of healthy meals and snacks, along with a shopping list of everything you need to buy to make the meals for the week.

    Although the word budget is relative, all these meals and snacks are cheap to make so they should save you some money on your healthy shopping bill.

    We could have had a healthy diet for the week on less money than we spent, but it would have relied on us eating mostly the same things throughout the week and repetition is what causes us to go off track and order a pizza usually.

    If you are on a stricter budget, cut out meat completely and eat more bean based meals and have more pasta dishes - that will bring the cost down.

    What constitutes a "budget"?

    So, let's speak about the budget. The average family spends £70 a week on food and drink shopping (this doesn't include things like toiletries and pet food etc), so we have tried to keep our budget shop under £55 so it is less than the national average and saving you some money. This is £54 for 2 adults and 2 small children.

    I have not included things like spices, herbs, tea, coffee and oil and vinegar, as this is presuming that you already have those things, because they don't need to be bought very often.

    Some of our shopping costs less some weeks, and some times more, so it balances itself out. These meals also provide some leftovers, so you will have extra meals to freeze for the next week.

    Cheap healthy meal plan

    Monday

    Breakfast:

    Apple Pie Porridge
    This Apple Pie Porridge is a delicious vegan breakfast. It makes getting out of bed on a cold morning that little bit easier!
    Check out this recipe
    Apple Pie Oatmeal in a brown bowl with apple slices on top. Cinnamon sticks and an apple are next to it.

    Lunch:
    Shakshuka
    If you are looking for an easy meal that is bursting with flavour, super cheap to make and uses ingredients you probably already have in your cupboard, then give Shakshuka a try.
    Check out this recipe
    A white plate with a portion of Shakshuka

    Dinner:
    10 Minute Chickpea and Spinach Curry
    Curries don’t get much quicker and easier than this 10 Minute Chickpea and Spinach Curry. Just tip everything in to the pan and it’s ready less than 10 minutes later.
    Check out this recipe
    10 Minute Chickpea and Spinach Curry on a blue and white plate.

     Tuesday

    Breakfast:

    Breakfast Egg Muffins
    These Feta, Bacon and Tomato Breakfast Egg Muffins are the ideal time saving breakfast. You can make them ahead of time, and with endless flavour combinations, there is something for everyone.
    Check out this recipe
    Breakfast Egg Muffins on a serving board in front of a pot of coffee

    Lunch:
    Roasted Cauliflower Salad
    Roasted to perfection in an easy spice blend and then tossed with a zesty lemon salad, this Roasted Cauliflower Salad with chickpeas ticks all the boxes.
    Check out this recipe
    Roasted Cauliflower Salad in a white bowl, surrounded by lemon wedges and chickpeas

    (serve with bread)
    Dinner:
    Penne Arrabbiata
    A simple tomato pasta sauce that has a kick of heat and plenty of flavour. This Penne Arrabbiata recipe shows that vegan food doesn't have to be boring or complicated.
    Check out this recipe
    A plate of penne arrabiata topped with chopped herbs and Parmesan shavings

    with frozen vegetables (Make double to have leftovers the next day)

    Wednesday

    Breakfast:

    Microwave Porridge
    If you don't have a lot of time for breakfast in the morning, then this delicious 5 minute Microwave Porridge is going to change your eating habits.
    Check out this recipe
    A bowl of microwave porridge topped with berries and crushed nuts.

    Lunch:
    Penne Arrabbiata
    A simple tomato pasta sauce that has a kick of heat and plenty of flavour. This Penne Arrabbiata recipe shows that vegan food doesn't have to be boring or complicated.
    Check out this recipe
    A plate of penne arrabiata topped with chopped herbs and Parmesan shavings

    with frozen vegetables
    Dinner:
    Chicken Tikka Skewers
    These chicken tikka kebabs make a great addition to any party food table, or served up with a simple salad and some dips for a light lunch.
    Check out this recipe
    Chicken Tikka Kebabs on a wooden serving board

    with salad and pitta bread

    Thursday

    Breakfast:

    Eggs Baked in Portobello Mushrooms
    These Eggs Baked in Portobello Mushrooms are perfect for a  low carb Sunday brunch, or breakfast when you have a little bit more time to cook your eggs.
    Check out this recipe
    Eggs Baked in Portobello Mushrooms sat on a red and white plate.

    Lunch:
    Tuna Spaghetti
    Make the use of your store cupboard staples and whip up this tasty week night meal in under 15 minutes. This Spicy Tuna Spaghetti is easily adaptable to suit all tastes too.
    Check out this recipe
    A pink plate full of tuna spaghetti.

    with salad
    Dinner:
    Bean Chilli
    A hearty and delicious chilli doesn’t have to have meat in it and this Bean Chilli with Avocado Salsa will hit the spot this National Chilli Day.
    Check out this recipe
    Bean Chilli on a bed of rice topped with salsa and avocado.

    serve with rice

    Friday

    Breakfast:

    Easy Banana Porridge
    Banana Porridge is fuss free breakfast comfort food at its finest. Just 5 ingredients and you have a tasty, filling breakfast the whole family will love.
    Check out this recipe
    Banana Porridge in a bowl with a small wooden spoon.

    Lunch:
    Roasted Sweet Potato Salad
    This Roasted Sweet Potato Salad makes a nice change from the regular creamy white potato salad. Sweet and savoury mixed together - a must at your next BBQ.
    Check out this recipe
    Roasted Sweet Potato Salad in a bowl next to some lemons and a yellow towel

    Dinner:
    Greek Turkey Burgers
    Turkeys aren't just for Christmas! These Greek turkey burgers are a great option if you are looking for a leaner, healthier option to a traditional burger.
    Check out this recipe
    Greek Turkey Burgers on a wooden serving board

    serve with homemade potato wedges

     Saturday

    Breakfast:

    Mushroom Omelette
    This Mushroom Omelette is a filling and protein packed meal, whether you have it for dinner or breakfast. Low on calories, but high on taste, this is light enough for a post workout snack option too.
    Check out this recipe
    A mushroom omelette on a blue plate.

    Lunch:
    15 Minute Garlic and Herb Spaghetti
    Sometimes it's the simplest dishes, with the least ingredients, that are the favourites and that certainly goes for this 15 Minute Garlic and Herb Spaghetti.
    Check out this recipe
    15 minute garlic spaghetti in a white bowl.

    (using up any leftover herbs from other recipes from the week)
    Dinner:
    Honey and Mustard Sausage Traybake
    If you are looking for some family friendly comfort food that can all be done in one pan, then give this Sausage and Potato Traybake a try. It’s bursting with vegetables too
    Check out this recipe
    Sausage Tray Bake in a white enamel dish.

    Sunday

    Breakfast:

    Breakfast Hash
    Breakfast Hash is the perfect dish for a lazy Sunday morning, when you have a little more time and want something really hearty and filling.
    Check out this recipe
    Breakfast Hash in a frying pan with sliced avocado.

    Lunch:
    Halloumi and Roasted Pepper Sandwich
    Kind of like a vegetarian BLT, this Halloumi Sandwich it is stacked up high with fillings and showing you that a sandwich never needs to be boring.
    Check out this recipe
    A stack of halloumi sandwiches on a wooden board

    Dinner:
    Mushroom Bolognese
    Spaghetti Bolognese is always a family favourite, but this mushroom bolognese is a vegan version of the classic Italian dish.
    Check out this recipe
    A white plate with mushroom bolognese and spaghetti.

    Snacks throughout the week: smoothies, apples, oranges, roasted chick peas, eggs, pears, plums, banana, pineapple slices

    Shopping

    Fresh fruit and vegetables

    • Apples
    • 2 packs Bananas
    • Lemons x 4
    • Oranges
    • Plums
    • Pineapple
    • Bag of Potatoes
    • 2 sweet potatoes
    • 3 red bell peppers
    • 3 yellow bell peppers
    • Fresh coriander, basil and parsley
    • Broccoli
    • Cherry tomatoes
    • Cucumber
    • A bag of spinach
    • 4 shallots
    • 2 courgettes
    • Celery
    • A large cauliflower
    • 2 red onions
    • 6 carrots
    • 3 large boxes of Mushrooms
    • Bag of onions
    • 1 leek

    Frozen

    • 3 x bag of frozen vegetables (to serve on the side of meals or to bulk out meals)
    • Bag of frozen fruit

    Meat/Meat alternative

    • A small pack of bacon
    • Turkey Mince
    • Chicken breast x 2
    • Pack of veggie sausages

    Dairy

    • 4 pints of milk
    • Greek yoghurt
    • Eggs (30)
    • Feta
    • A large block of cheddar

    Tinned/Jarred

    • Tin Tomatoes x 10
    • 2 tins of tuna
    • Small pack/jar of olives

    Dried goods

    • Porridge oats
    • Beans - 2kg dried
    • Dried chickpeas
    • Brown Rice
    • Whole wheat pasta
    • Wholewheat spaghetti

    Bakery

    • A pack of pita breads
    • A loaf of bread
    • Burger buns

    It is difficult to make this budget shopping list and meal plan as everyone shops at different places, and people are from different parts of the world, so not everything is going to cost the same. This isn't meant to be an exhaustive list, but more a guide to show you what I buy and what I make on the budget I have.

    If you’ve tried this easy weekly meal plan or any of the other recipes on the blog then let us know how you got on in the comments below, we love hearing from you!
    Tag us in your creations on Instagram @hungryhealthyhappy - we love sharing photos when people make our recipes. You can use the hashtag #hungryhealthyhappy too.

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    Reader Interactions

    Comments

    1. Saimon

      May 23, 2018 at 2:57 pm

      Healthy eating is a good habit for our life. I and my family try to maintain healthy food. I am trying to continue the daily meal plan. It's useful to all family. Thanks for the valuable post.

      Reply
    2. HealthyLife

      May 02, 2018 at 11:55 am

      Good nutrition food is an important part of leading a healthy living lifestyle. Thanks for sharing this post with us. Keep it up

      Reply
    3. cleverFIT

      April 26, 2018 at 12:03 pm

      I Found this information very useful on this blog, thank you. for keeping readers informed.

      Reply
    4. Newskira

      April 02, 2018 at 7:11 am

      Eating healthy is really important to maintain a good body shape. I too want to lose weight and will try this.

      Reply
    5. melaniasmith

      December 11, 2017 at 7:20 am

      Today women'S especially conscious about her health, then they should add this special food item, Especially red and blue fruits are rich in cell protection substances and bring power to the immune system. Fresh from the field in summer, dried or frozen in autumn and winter.

      Reply
    6. handless millionaire

      August 14, 2017 at 3:55 am

      Your site has a lot of useful information for myself. I visit regularly. Hope to have more quality items.

      Reply
    7. 3pfruits

      July 11, 2017 at 9:55 am

      Great article! We follow it!

      Reply
    8. jane

      May 23, 2017 at 5:54 pm

      I find crumpets are a great source of carbohydrate for any meal.

      I top them when toasted lightly with a huge variety of goodies.

      Things like:

      Coleslaw, prawns, gherkins, cheese, marmite, ham, sandwich spreads the list is endless!

      All you add will soak into the tiny pockets they have and 2 well packed crumpets makes a great meal.

      At 50p for 8 and they are freezeable they are really a great addition to your cupboard if on a budget,

      Reply
    9. Healthy Lifestyle

      April 04, 2017 at 1:19 pm

      What an awesome list you've put together for us! In our economy, the budgets seem to get tighter by the day. We all know the "dollar menu" fast foods are anything but healthy.
      I've printed out your list and menu planner, easy to adjust, and watch for sales in the grocery stores!
      Great stuff, thanks for sharing!!!

      Reply
    10. Emily Leary

      February 27, 2017 at 11:31 am

      Mealplanning is so important. Some great insight here.

      Reply
      • jane

        May 23, 2018 at 3:18 pm

        I make a very tasty dish........Macaroni, onion and bacon. It's lovely with a dollop of ketchup!

        Reply
    11. Eric Crythanthium

      November 02, 2016 at 9:30 pm

      Does the cat food pair nicely with the salmon salad?

      Reply
    12. Ren

      April 10, 2016 at 9:37 pm

      I like the sound of this but i have to take into account my lactose intolerance nad with my autism i cant have gluten. would be able to make up a plan for that? it would be of great help to me. I find it so difficult.

      Reply
      • Dannii

        April 11, 2016 at 10:14 am

        Thanks for your comment. However, I can't make tailored plans unfortunately. This is easily adaptable to use lactose and gluten free products though.

        Reply
    13. Helen at Casa Costello

      January 25, 2016 at 2:07 pm

      I love some of these meal suggestions. Our family needs are different, there being 5 of us, but completely agree that with some thought, healthy eating on a budget can definitely be achievable

      Reply
      • Dannii

        January 25, 2016 at 2:22 pm

        I am glad it helped :)

        Reply
    14. Sus // roughmeasures.com

      January 20, 2016 at 2:49 pm

      I totally agree that it doesn't cost the earth to eat healthily. My partner and I spend around £25-35 a week on food, and I don't feel like we sacrifice things. Meal planning is key and this is a really helpful post, thanks Dannii.

      Reply
      • Dannii

        January 20, 2016 at 3:15 pm

        That's really good budgeting! Just shows that is can be done!

        Reply
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