Under €5 per day – maximum nutrients, minimum cost
Budget Meal Plan – Healthy Eating for Less
Healthy eating doesn't have to be expensive – structured weekly plan for under €5 per day.
🔥 2000 kcal / day
Healthy nutrition is affordable when you focus on cheap nutrient-dense foods: eggs (cheapest complete protein), legumes, oats, frozen vegetables and wholegrain pasta. With meal prep, 2000 kcal daily is achievable for under €5.
📆 Monday1420 kcal
🥣 Oats (80g) + banana + cinnamon + water340 kcal
🍲 Lentil soup with carrots & celery (batch cooked × 4)420 kcal
🥚 Scrambled eggs (3) + frozen spinach + 2 wholegrain toast480 kcal
🍌 Banana + 1 tbsp peanut butter180 kcal
📆 Tuesday1480 kcal
🍳 2 eggs + oat porridge + frozen berries390 kcal
🫘 Chickpea curry + rice (from batch)460 kcal
🥦 Broccoli pasta + garlic + olive oil + parmesan520 kcal
🥕 Carrots + 2 tbsp homemade hummus110 kcal
📆 Wednesday1450 kcal
🥣 Oats + grated apple + cinnamon + nuts360 kcal
🍝 Wholegrain pasta + canned tomato sauce + tuna490 kcal
🥚 Potato omelette + onions + pepper450 kcal
🍎 Apple + walnuts150 kcal
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💡 Buy legumes dried rather than canned – 3× cheaper. 500g dried lentils (approx. €1.50) makes 8–10 portions of soup. Frozen vegetables are just as nutritious as fresh and 50–70% cheaper.
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Frequently Asked Questions
How do I eat healthily for under €5 per day?+
Oats for breakfast, lentil soup for lunch, scrambled eggs with frozen veg for dinner – under €3/day is possible.
Which foods are cheap and nutritious?+
Eggs, lentils, oats, frozen vegetables, bananas, canned chickpeas, carrots and wholegrain pasta.
Is meal prep worth it for budget cooking?+
Absolutely – batch cooking lentil soup and curry for 4 portions saves time and prevents expensive impulse purchases.
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