Food

3-Day Cheap & Healthy Family Meal Plan (Under $5/Day!)

by StudioLink Recipe.
October 21, 2025
View the Studiolink

Effortless Family Meals

Our carefully curated 3-day meal plan combines nutrition, flavor, and convenience. Each recipe is designed with busy families in mind, using simple ingredients and including vegetarian options.

1

Day 1 – Healthy & Balanced

Apple Cinnamon Overnight Oats

BREAKFAST

Cost per serving: ~$0.80

Apple Cinnamon Overnight Oats

Ingredients (makes 4 servings)

2 cups rolled oats
2 cups milk or almond milk
1 apple, finely diced
1 tbsp chia seeds (optional for fiber)
1–2 tbsp honey or maple syrup
1 tsp cinnamon
Pinch of salt
Optional: raisins or walnuts

Directions

  1. In a bowl, mix oats, milk, chia seeds, honey, cinnamon, salt.
  2. Divide into 4 jars/containers.
  3. Add diced apples on top.
  4. Cover & refrigerate overnight.
  5. Eat cold or warm in microwave.

Vegetarian/Vegan: Already veg. Use plant milk to make vegan.

Kid-Friendly Tip: Add extra cinnamon or a little maple syrup.

Prep Tip: Make 3 days at once – no morning stress!

Tuna OR White Bean Salad Sandwiches + Veggie Sticks

LUNCH

Cost per serving: ~$1.25


Tuna or White Bean Salad Sandwiches

Ingredients (2-4 servings)

2 cans tuna or 1 can white beans (mashed for veg option)
2 tbsp mayo or Greek yogurt
1 tsp lemon juice or vinegar
¼ cup diced celery or cucumber
Salt, pepper, garlic powder
4 slices whole grain bread or 2 pita pockets or lettuce wraps
Side: carrot or cucumber sticks

Directions

  1. Mix tuna or mashed beans with mayo/yogurt & seasonings.
  2. Add celery/cucumber.
  3. Spread on bread/pita/lettuce.
  4. Serve with veggie sticks.

Vegetarian Option: Use white beans instead of tuna.

Kid-Friendly Tip: Serve as toast or “snack plate” style.

Savings Tip: Canned beans/tuna = way cheaper than deli meat.

Baked BBQ Chicken Drumsticks (or BBQ Chickpeas) + Roasted Veggies

DINNER

Cost per serving: ~$2.00

Baked BBQ Chicken Drumsticks

Ingredients (4 servings)

6–8 chicken drumsticks or 1 can chickpeas (drained)
2 tbsp BBQ sauce (store-bought or homemade)
3 potatoes (white or sweet), cubed
2 cups veggies (broccoli, carrots, zucchini, or frozen mix)
2 tbsp olive oil
1 tsp salt
1 tsp garlic powder
1 tsp paprika or Italian seasoning

Directions

  1. Preheat oven to 400°F (200°C).
  2. Toss potatoes & veggies with oil + seasonings. Spread on sheet pan.
  3. Place drumsticks (or chickpeas) on top.
  4. Brush with BBQ sauce.
  5. Bake 30–35 min (turn halfway). Chickpeas: 20 min.

Vegetarian Option: BBQ chickpeas or tofu.

Kid-Friendly Tip: BBQ flavor is sweet—kids love it!

Leftover Tip: Extra chicken can be used for tomorrow’s lunch wraps or bowls.

Day 1 Total Cost (Family of 4)

Breakfast: $3.20 | Lunch: $5 | Dinner: $8

TOTAL: ~$16.20 ($4.05 per person for ALL THREE MEALS!)

2

Day 2 – Comfort & Convenience

Veggie & Sausage Breakfast Skillet (or Veggie-Only)

BREAKFAST

Cost per serving: ~$1.50

Veggie Sausage Breakfast Skillet

Ingredients (2-4 servings)

2 small potatoes or 1 large (diced)
½ bell pepper (diced)
¼ onion (diced)
2 breakfast sausages (turkey or chicken) or ½ cup beans/tofu
2–4 eggs (optional on top)
1 tbsp oil
Salt, pepper, paprika

Directions

  1. Cook diced potatoes in oil 6–7 min.
  2. Add peppers, onion, sausage/beans. Cook 3–4 min.
  3. (Optional) Crack eggs on top, cover until set OR scramble in.
  4. Season & serve.

Vegetarian Option: Use beans or tofu instead of sausage.

Kid-Friendly Tip: Serve with ketchup or cheese on top.

Prep Tip: Use leftover veggies from Day 1 dinner!

Loaded Baked Potato Bowls (with Chicken or Beans)

LUNCH

Cost per serving: ~$1.25

Loaded Baked Potato Bowls

Ingredients (2-4 servings)

2 large potatoes or 4 small (baked or microwaved)
1 cup shredded chicken OR 1 cup beans
¼ cup shredded cheese
¼ cup Greek yogurt or sour cream
Optional toppings: spinach, corn, salsa, green onion

Directions

  1. Bake potatoes (oven 400°F for 45 min OR microwave 7–8 min).
  2. Scoop or slice open.
  3. Add chicken/beans, cheese, yogurt/sour cream, toppings.

Vegetarian Option: Use beans.

Kid-Friendly Tip: Let them “build their own potato.”

Savings Tip: Potatoes = one of the cheapest, most filling foods.

One-Pot Chicken & Rice (or Bean & Rice)

DINNER

Cost per serving: ~$1.75

One-Pot Chicken Rice

Ingredients (4 servings)

1 cup uncooked rice
2 cups water or broth
1 lb chicken pieces OR 1 can beans/lentils
1 cup mixed veggies (fresh or frozen)
1 tbsp olive oil
1 tsp salt
1 tsp garlic powder
1 tsp Italian seasoning or paprika

Directions

  1. In large pan/pot, heat oil.
  2. Add chicken (if using) and cook until browned.
  3. Add rice, water/broth, veggies, seasonings.
  4. Stir, cover, simmer 18–20 min until rice is cooked and liquid absorbed.
  5. Fluff & serve.

Vegetarian Option: Use beans or lentils instead of chicken.

Kid-Friendly Tip: Add cheese or serve with tortilla.

Leftover Tip: Leftovers become great lunch bowls or burrito filling!

Day 2 Total Cost (Family of 4)

Breakfast: $6 | Lunch: $5 | Dinner: $7

TOTAL: ~$18 ($4.50 per person for ALL THREE MEALS!)

3

Day 3 – Wholesome & Satisfying

Greek Yogurt Parfait with Homemade Granola

BREAKFAST

Cost per serving: ~$1.25

Greek Yogurt Parfait

Ingredients (2-4 servings)

Parfait:

2 cups Greek yogurt (plain or vanilla)
1 cup fruit (berries, banana slices, or apples)
1–2 tbsp honey or maple syrup (optional)

Homemade Granola:

1 cup oats
1 tbsp oil or butter
1 tbsp honey or sugar
½ tsp cinnamon
Pinch of salt

Directions

  1. Mix oats with oil, honey, cinnamon, salt.
  2. Bake on sheet at 325°F for 10–12 min OR toast in pan until golden.
  3. Layer yogurt + fruit + granola.

Vegetarian: Yes.

Kid-Friendly Tip: Let kids build their own parfait in cups.

Prep Tip: Make granola ahead for quick assembly.

Turkey & Veggie Quesadillas (or Black Bean Quesadillas)

LUNCH

Cost per serving: ~$1.50

Turkey Veggie Quesadillas

Ingredients (2-4 servings)

2–4 tortillas
1 cup shredded turkey or chicken or 1 cup black beans
½ cup shredded cheese
¼ cup diced bell pepper or spinach
Optional: salsa, corn, avocado, Greek yogurt

Directions

  1. Heat tortilla in pan.
  2. Add cheese + turkey/beans + veggies.
  3. Fold and cook until cheese melts (2–3 min each side).
  4. Cut into triangles, serve with toppings.

Vegetarian Option: Use black beans.

Kid-Friendly Tip: Cut into triangles like pizza!

Leftover Tip: Perfect use of leftover chicken from Day 2 dinner.

Sheet Pan Pasta Bake (Easy Healthy “Lasagna” Hack)

DINNER

Cost per serving: ~$2.00

Sheet Pan Pasta Bake

Ingredients (4 servings)

8 oz pasta (any shape)
1 cup tomato sauce
½ cup Greek yogurt or cottage cheese (for creaminess)
1 cup spinach (fresh or frozen)
½ lb ground turkey OR 1 can lentils
½ cup shredded cheese (mozzarella or cheddar)
1 tsp Italian seasoning
Salt & pepper

Directions

  1. Pre-cook pasta until just underdone.
  2. In a bowl: mix tomato sauce + yogurt/cottage cheese + seasoning.
  3. Add cooked pasta, spinach, and cooked turkey/lentils. Stir.
  4. Spread in baking dish.
  5. Top with shredded cheese.
  6. Bake at 375°F for 15–20 min until bubbly.

Vegetarian Option: Use lentils or skip meat.

Kid-Friendly Tip: Call it “pizza pasta” and add extra cheese.

Leftover Tip: Tastes even better the next day – great for lunches!

Day 3 Total Cost (Family of 4)

Breakfast: $5 | Lunch: $6 | Dinner: $8

TOTAL: ~$19 ($4.75 per person for ALL THREE MEALS!)

Complete Grocery List

One-click shopping with Instacart integration

PRODUCE

Apples (1) = $1/serving
Bananas or berries = $1/serving
Potatoes (5 medium) = $3/serving
Bell peppers (2) = $2/serving
Onion (1) = $1/serving
Spinach bag = $2/serving
Mixed veggies = $2/serving
Carrots (1 bag) = $1/serving
Celery or cucumber = $1/serving
Produce Total ≈ $14.50

PROTEINS & DAIRY

Eggs (1 dozen) = $2.50/serving
Chicken (2 lb) = $6/serving
Ground turkey (1.5 lb) = $5/serving
Tuna (2 cans) = $2/serving
Canned chickpeas (2 cans) = $2/serving
Black beans or lentils = $1/serving
Shredded cheese = $2/serving
Greek yogurt = $3/serving
Milk or almond milk = $2/serving
Proteins & Dairy Total ≈ $27.50

PANTRY & GRAINS

Oats = $2/serving
Pasta (1 box) = $2/serving
Rice (small bag) = $2/serving
Tortillas (8-10 pack) = $2/serving
Bread or pita = $2/serving
Tomato sauce = $1/serving
Salsa or diced tomatoes = $2/serving
Corn = $1/serving
Honey or maple syrup = $2/serving
Pantry & Grains Total ≈ $19

Grand Total (including everything): ≈ $67 – $70

Per Day

$23.33

Per Person Per Day

$5.83

Per Meal

$1.94

Why This Still Saves Money:

Most families spend: $150–$250 in 3 days on groceries + takeout

= $80–$180 SAVED in just 3 days

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