If you are running short on budget but still want to indulge in a healthy dietary routine, this 1800 calorie meal plan on a budget is here to get you sorted.
Besides keeping a check on your health, it doesn’t make you spend a fortune on your healthy meals and related food items.
Also, there is no rocket science about this meal plan and you can easily implement it in your daily routine while keeping the following aspects in mind.
General guidelines for 1800 calorie meal plan on a budget
Prepare your meal plan in advance
Before you go any further regarding budget meal planning, you first need to prepare the meal plan for the coming week in advance. This way, you can avoid all the unwanted grocery and food items while saving yourself some good money in the process.
Look forward to food items that are available at discounts
Grocery stores are loaded with lots of food items that are coming with some great offers and discounts all around the year. So, while you’re about to plan out a budget meal, opting for these specific food items while keeping their nutritional aspect in mind, is always recommended.
Opt for easy and seasonal recipes
Avoid recipes that are time-consuming and require certain special ingredients. Instead, opt for the ones that are easy and simple to prepare and don’t also require any special ingredients or condiments.
Moreover, going with seasonal food items would come cheap and you must keep that in mind while going grocery shopping around the weekend
Make the best use of grains
Wholesome grains like wheat, rice, barley, quinoa, and pasta are not that expensive and you can also find them easily around any grocery store. Besides, they come on board with all the healthy carbs, fibers, and proteins.
So, making them a part of your budget meal plan can make you fulfill your daily nutritional requirements, without burning a hole in your pocket.
What is an 1800 calorie meal plan on a budget?
Your daily calorie intake must not cross the 1800 mark and the meal plan must include all the right and most nutrition-rich ingredients. So, while you are looking to cut short on your food expenses, you must also look forward to keeping the right balance of proteins, carbs, healthy fats, and fibers on your meal platter.
Weekly planner for 1800 calorie meal plan on a budget
Day 1.
Vegetable egg scramble
Breakfast- 1 serving of vegetable egg scramble with 1 apple
Lunch- 2 servings of plain tuna salad with 2 banana
Dinner- 2 servings of fajita chicken wrap with pinenut, lemon, and quinoa salad
Day 2.
Banana egg pancakes
Breakfast- 1 serving of gluten-free banana egg pancake with 4 hard-boiled eggs
Lunch- 2 servings of cucumber tuna salad with yogurt and strawberries
Dinner- 2 servings of oriental chicken fry with 1 serving of mixed greens
Day 3.
Breakfast- 1 serving of peanut butter protein oats with 1 slice of buttered toast
Lunch- 2 servings of tuna mix tuna salad with hardboiled eggs
Dinner – 2 servings of oriental chicken fry with 1 serving of mixed greens
Day 4.
1800 calorie meal plan on a budget – Grilled chicken
Breakfast- 1 serving of eggs, cheese, and spinach omelet with orange
Lunch- 1 serving of easy spinach and scallion salad with banana and non-fat greek yogurt
Dinner- 2 servings of grilled chicken and mixed green salad
Day 5.
1800 calorie meal plan on a budget – Plain tuna salad
Breakfast-2 servings of pesto scrambled eggs with 1 whole-wheat toast
Lunch- 2 servings of plain tuna salad with 2 oranges
Dinner- 1 serving of easy grilled chicken with mashed potatoes
Day 6.
Breakfast- 1 serving kale and spinach egg white scramble with almonds ( 1 oz)
Lunch- 2 servings of mixed green salad with a serving of cheese slices
Dinner- 2 servings of peppered cheese and roasted Brussels sprouts with lemon juice
Day 7.
1800 calorie meal plan on a budget – Butter corn
Breakfast- 1 serving of basic omelet with 2 servings of whole-wheat toast
Lunch- 1 serving of tuna mix tuna salad with 1 apple
Dinner- 1 serving of grilled chicken with spicy butter corn
Bottomline for 1800 calorie meal plan on a budget
A healthy meal doesn’t ask you to spend a grand on a list of food items. Instead, you can grab the same nutrition from certain food items that are easily available at reasonable prices.
So, while you are trying to lose weight or maintain your fitness with this 1800 calorie meal plan on a budget, opt for food that brings some value( and not just calories) to your health.
Printable (PDF) 1800 calorie meal plan on a budget
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of vegetable egg scramble with 1 apple | 1 serving of gluten-free banana egg pancake with 4 hard-boiled eggs | 1 serving of peanut butter protein oats with 1 slice of buttered toast | 1 serving of eggs, cheese, and spinach omelet with orange | 2 servings of pesto scrambled eggs with 1 whole-wheat toast | 1 serving kale and spinach egg white scramble with almonds ( 1 oz) | 1 serving of basic omelet with 2 servings of whole-wheat toast |
| Lunch | 2 servings of plain tuna salad with 2 banana | 2 servings of cucumber tuna salad with yogurt and strawberries | 2 serving of tuna mex tuna salad with hardboiled eggs | 1 serving of easy spinach and scallion salad with banana and non-fat greek yogurt | 2 serving of plain tuna salad with 2 oranges | 2 serving of mixed green salad with serving of cheese slices | 1 serving of tuna mex tuna salad with 1 apple |
| Dinner | 2 servings of fajita chicken wrap with pinenut, lemon, and quinoa salad | 2 servings of oriental chicken fry with 1 serving of mixed greens | 2 servings of oriental chicken fry with 1 serving of mixed greens | 2 servings of grilled chicken and mixed green salad | 1 serving of easy grilled chicken with mashed potatoes | 2 servings of peppered cheese and roasted Brussels sprouts with lemon juice | 1 serving of grilled chicken with spicy butter corn |
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