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Hungry Healthy Happy » Blog

Healthy Eating Shopping List and Meal Plan

Jan 8, 2023 · Written by Dannii Martin · This post may contain affiliate links which earn us commissions if purchases are made · 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

4.98 from 35 votes
This Apple Pie Porridge is a delicious vegan breakfast. It makes getting out of bed on a cold morning that little bit easier!
Here's the recipe for Apple Pie Porridge
Apple Pie Oatmeal in a brown bowl with apple slices on top. Cinnamon sticks and an apple are next to it.

Lunch:

Shakshuka

5 from 44 votes
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.
Here's the recipe for Shakshuka
A white plate with a portion of Shakshuka

Dinner:

10 Minute Chickpea and Spinach Curry

4.68 from 268 votes
Make a quick and tasty chickpea curry in just 10 minutes. Packed with spinach, it is a healthy vegan delight.
Here's the recipe for 10 Minute Chickpea and Spinach Curry
10 Minute Chickpea and Spinach Curry on a blue and white plate.

 Tuesday

Breakfast:

Breakfast Egg Muffins

5 from 51 votes
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.
Here's the recipe for Breakfast Egg Muffins
Breakfast Egg Muffins on a serving board in front of a pot of coffee

Lunch:

Roasted Cauliflower Salad

5 from 17 votes
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.
Here's the recipe for Roasted Cauliflower Salad
Roasted Cauliflower Salad in a white bowl, surrounded by lemon wedges and chickpeas

(serve with bread)
Dinner:

Penne Arrabbiata

4.93 from 55 votes
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.
Here's the recipe for Penne Arrabbiata
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

4.94 from 31 votes
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.
Here's the recipe for Microwave Porridge
A bowl of microwave porridge topped with berries and crushed nuts.

Lunch:

Penne Arrabbiata

4.93 from 55 votes
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.
Here's the recipe for Penne Arrabbiata
A plate of penne arrabiata topped with chopped herbs and Parmesan shavings

with frozen vegetables
Dinner:

Chicken Tikka Skewers

4.88 from 58 votes
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.
Here's the recipe for Chicken Tikka Skewers
Chicken Tikka Kebabs on a wooden serving board

with salad and pitta bread

Thursday

Breakfast:

Eggs Baked in Portobello Mushrooms

4.98 from 43 votes
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.
Here's the recipe for Eggs Baked in Portobello Mushrooms
Eggs Baked in Portobello Mushrooms sat on a red and white plate.

Lunch:

Tuna Spaghetti

4.96 from 42 votes
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.
Here's the recipe for Tuna Spaghetti
A pink plate full of tuna spaghetti.

with salad
Dinner:

Bean Chilli

5 from 35 votes
A hearty and delicious chilli doesn’t have to have meat in it and this Bean Chilli with Avocado Salsa will definitely hit the spot.
Here's the recipe for Bean Chilli
Bean Chilli on a bed of rice topped with salsa and avocado.

serve with rice

Friday

Breakfast:

Easy Banana Porridge

5 from 36 votes
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.
Here's the recipe for Easy Banana Porridge
Banana Porridge in a bowl with a small wooden spoon.

Lunch:

Roasted Sweet Potato Salad

5 from 41 votes
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.
Here's the recipe for Roasted Sweet Potato Salad
Roasted Sweet Potato Salad in a bowl next to some lemons and a yellow towel

Dinner:

Greek Turkey Burgers

5 from 6 votes
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.
Here's the recipe for Greek Turkey Burgers
Greek Turkey Burgers on a wooden serving board

serve with homemade potato wedges

 Saturday

Breakfast:

Mushroom Omelette

4.96 from 42 votes
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.
Here's the recipe for Mushroom Omelette
A mushroom omelette on a blue plate.

Lunch:

15 Minute Garlic and Herb Spaghetti

5 from 31 votes
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.
Here's the recipe for 15 Minute Garlic and Herb Spaghetti
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

4.93 from 42 votes
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.
Here's the recipe for Honey and Mustard Sausage Traybake
Sausage Tray Bake in a white enamel dish.

Sunday

Breakfast:

Breakfast Hash

4.97 from 32 votes
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.
Here's the recipe for Breakfast Hash
Breakfast Hash in a frying pan with sliced avocado.

Lunch:

Halloumi and Roasted Pepper Sandwich

5 from 3 votes
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.
Here's the recipe for Halloumi and Roasted Pepper Sandwich
A stack of halloumi sandwiches on a wooden board

Dinner:

Mushroom Bolognese

4.88 from 56 votes
Spaghetti Bolognese is always a family favourite, but this mushroom bolognese is a vegan version of the classic Italian dish.
Here's the recipe for Mushroom Bolognese
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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Comments

  1. Katie Bryson says

    January 19, 2016 at 12:32 pm

    This is a really useful post Dannii packed with some great recipe and snack ideas... i'm really making an effort to clean up my act this month so thanks for the inspiration.

    Reply
    • Dannii says

      January 19, 2016 at 3:18 pm

      You are very welcome - I am glad it helped.

      Reply
  2. Lucy @ BakingQueen74 says

    January 19, 2016 at 11:00 am

    Brilliant tips here, I will add some of these groceries to my online shop and try to cut back a bit.

    Reply
  3. Emma @ Supper in the Suburbs says

    January 19, 2016 at 10:34 am

    Fab tips Danni! Gives me faith that I can cut back on my weekly shop without sacrificing healthy, tasty food!

    Reply
    • Dannii says

      January 19, 2016 at 10:56 am

      It just takes a little bit of planning.

      Reply
  4. Helen @ Fuss Free Flavours says

    January 19, 2016 at 10:33 am

    Great post Dannii.

    I reckon I spend about £75 every ten days on my internet shop with a few top ups for stuff we run out off.

    If you cook from scratch healthy eating really is not that unobtainable or unaffordable.

    Reply
    • Dannii says

      January 19, 2016 at 10:57 am

      I mean, £75 a week is still a lot of money to some people. I think it can be much cheaper than that too with some planning.

      Reply
  5. Elizabeth says

    January 19, 2016 at 10:21 am

    There are some fantastic suggestions here - I will be trying these! Thanks for sharing!

    Reply
    • Dannii says

      January 19, 2016 at 10:57 am

      I am glad it helped :)

      Reply
  6. Emily says

    January 19, 2016 at 10:21 am

    Such a helpful article! I like the idea of creamy lemon pasta and raw brownies!

    Reply
    • Dannii says

      January 19, 2016 at 10:58 am

      The raw brownies are a favourite in our house.

      Reply
  7. James says

    October 28, 2015 at 10:10 am

    Do you have a recipe for the cat food ? ;)

    Love this thanks.

    Reply
    • Dannii says

      October 28, 2015 at 10:34 am

      Haha that's pretty easy....cats will eat anything ;)

      Reply
  8. phoebe says

    August 22, 2015 at 9:02 am

    just came across this page by accident - excellent.

    Reply
    • Dannii says

      August 23, 2015 at 8:18 pm

      Thanks :) I am glad it helped.

      Reply
  9. Sharon Webster says

    April 01, 2015 at 9:13 pm

    Great site will be popping back here a lot.

    Reply
    • Dannii says

      April 02, 2015 at 10:43 am

      Thanks :)

      Reply
  10. Megan Perfetto says

    January 03, 2015 at 2:41 pm

    This is fantastic. I need lots of new cooking ideas. As I sm just starting to change myself and my old habits.

    Reply
    • Dannii says

      January 04, 2015 at 3:34 pm

      The best way to chance your eating habits is to start cooking yourself.

      Reply
  11. christine says

    January 22, 2014 at 7:19 pm

    hi this is great but do you have a recipe for the pulled pork tacos and the thai noodles please x

    Reply
    • Rachael says

      May 12, 2015 at 5:26 pm

      I would really like the pulled pork receipe too x

      Reply
  12. krista says

    September 03, 2013 at 9:24 am

    I Really Love Your Blog. I Do Have One Question Though.Where Do I Find The Recipes To The Meals That You Do Mot Have A Direct Link To Such As The Banana And Almond Butter Smoothie?

    Reply
    • Dannii says

      September 03, 2013 at 5:05 pm

      There isn't a recipe for it. It is just a banana and a a tbsp of almond butter with some milk in a blender and blended

      Reply
  13. graham says

    May 27, 2013 at 5:52 pm

    £50 a week i wish

    Reply
  14. Brandi says

    March 03, 2013 at 2:08 am

    Thank you for posting this. Meals are always hard to actually plan for me. I will say again, your blogs and fb posts have been the best. Thanks again for sharing your healthy live style journey :)

    Reply
  15. Leah says

    March 01, 2013 at 1:06 am

    Thanks! That's great info. I've had a couple of clients ask recently how to eat well on a budget. This is a super resource!

    Reply
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