Meal Plan (low cost)

Family Meal Plan Recipes: 2025 with prices 500 calories

Wednesday,

**Grilled Salmon with Steamed Broccoli and Quinoa (Serves 4)**
- 4 salmon fillets (6 oz each)
- 2 cups quinoa
- 4 cups broccoli florets
- 2 tbsp olive oil, juice of 1 lemon, salt, pepper
Cook quinoa according to package instructions. Steam broccoli until tender. Grill salmon 5-6 minutes per side. Serve with lemon juice.
**Estimated Cost:** $20.00

Thursday,

**Turkey Lettuce Wraps with Sweet Potato Wedges (Serves 4)**
- 1.5 lbs ground turkey
- 16 large lettuce leaves
- 4 medium sweet potatoes
- 1 medium onion, 2 cloves garlic, 2 tbsp olive oil, salt, pepper
Roast sweet potato wedges with olive oil at 400°F for 25 mins. Cook turkey with onion and garlic. Spoon into lettuce leaves.
**Estimated Cost:** $18.00

Friday,

**Baked Chicken Breast with Roasted Veggies and Brown Rice (Serves 4)**
- 4 chicken breasts (6 oz each)
- 2 cups brown rice
- 4 cups mixed vegetables (carrot, zucchini, bell pepper)
- 2 tbsp olive oil, dried herbs, salt, pepper
Bake chicken at 375°F for 25 mins. Roast veggies with olive oil and herbs. Cook rice. Serve together.
**Estimated Cost:** $22.00

Saturday,

**Shrimp Stir-Fry with Mixed Vegetables and Jasmine Rice (Serves 4)**
- 2 lbs shrimp, peeled
- 4 cups mixed stir-fry vegetables
- 2 cups jasmine rice
- 2 tbsp soy sauce, 2 cloves garlic, 2 tbsp olive oil
Cook rice. Stir-fry shrimp and vegetables in olive oil and soy sauce for 5-7 minutes. Serve with rice.
**Estimated Cost:** $24.00

Sunday,

**Zucchini Noodles with Marinara Sauce and Grilled Chicken (Serves 4)**
- 4 zucchinis, spiralized
- 2 cups marinara sauce
- 4 grilled chicken breasts
- 2 tbsp olive oil, Italian seasoning
Grill chicken. Sauté zucchini noodles in olive oil, add marinara sauce and heat. Top with sliced chicken.
**Estimated Cost:** $19.00

Monday,

**Stuffed Bell Peppers with Lean Ground Turkey and Cauliflower Rice (Serves 4)**
- 8 bell peppers
- 1.5 lbs ground turkey
- 4 cups cauliflower rice
- 1/2 cup tomato paste, 1 onion, 2 cloves garlic, 1 tbsp Italian herbs
Cook turkey with onion and garlic. Mix with cauliflower rice and tomato paste. Stuff peppers and bake at 375°F for 25 mins.
**Estimated Cost:** $21.00

Tuesday,

**Grilled Tilapia Tacos with Cabbage Slaw (Serves 4)**
- 4 tilapia fillets
- 8 small corn tortillas
- 2 cups shredded cabbage
- Juice of 2 limes, 1/4 cup plain yogurt, 2 tbsp chopped cilantro
Grill tilapia and break into pieces. Toss cabbage with lime juice and yogurt. Assemble tacos with fish and slaw.
**Estimated Cost:** $18.00

Wednesday,

**Veggie and Tofu Stir-Fry with Soba Noodles (Serves 4)**
- 2 blocks tofu, cubed
- 4 cups mixed vegetables
- 2 cups soba noodles
- 3 tbsp soy sauce, 1 tbsp sesame oil, 2 cloves garlic
Cook noodles. Stir-fry tofu and veggies in sesame oil and soy sauce. Combine and serve.
**Estimated Cost:** $20.00

Thursday,

**Spaghetti Squash with Meatballs and Marinara (Serves 4)**
- 2 spaghetti squash
- 16 turkey meatballs
- 2 cups marinara sauce
Roast squash at 400°F for 30-40 mins. Heat meatballs in sauce. Scrape squash strands and serve with meatballs and sauce.
**Estimated Cost:** $19.00

Friday,

**Chicken Fajita Bowl with Avocado and Brown Rice (Serves 4)**
- 4 chicken breasts
- 2 cups brown rice
- 1 avocado, sliced
- 2 bell peppers, 1 onion, fajita seasoning
Sauté sliced chicken, peppers, and onions with fajita seasoning. Serve over rice, topped with avocado slices.
**Estimated Cost:** $23.00

Low-Carb Budget-Friendly Desserts

Peanut Butter Chocolate Fat Bombs

**Peanut Butter Chocolate Fat Bombs (Serves 8)**
- 1/2 cup peanut butter (natural, unsweetened)
- 1/4 cup coconut oil
- 1/4 cup unsweetened cocoa powder
- 1 tbsp stevia or erythritol (to taste)
Melt coconut oil and peanut butter together. Stir in cocoa and sweetener. Pour into molds or mini muffin liners. Freeze until solid.
**Estimated Cost:** $4.00

Strawberry Cream Cheese Bites

**Strawberry Cream Cheese Bites (Serves 8)**
- 4 oz cream cheese, softened
- 1/2 cup chopped strawberries
- 1 tbsp stevia or erythritol
- 1/4 tsp vanilla extract
Mix all ingredients. Spoon into small molds or ice cube trays. Freeze until firm. Enjoy cold.
**Estimated Cost:** $5.00

Coconut Macaroons

**Coconut Macaroons (Serves 10)**
- 2 cups unsweetened shredded coconut
- 2 egg whites
- 1/4 cup erythritol
- 1/2 tsp vanilla extract
Mix all ingredients. Scoop onto parchment-lined baking sheet. Bake at 325°F for 15-20 minutes until golden brown.
**Estimated Cost:** $6.00

No-Bake Cheesecake Cups

**No-Bake Cheesecake Cups (Serves 6)**
- 8 oz cream cheese
- 1/4 cup heavy cream
- 1/4 cup erythritol
- 1/2 tsp vanilla extract
- Optional: crushed pecans or almond flour for a base
Mix all ingredients. Spoon into small cups. Chill in fridge for 1-2 hours before serving.
**Estimated Cost:** $6.00