The 3 Week Diet

A Healthy $20 Week Meal Plan for a Family of 4

In today’s economy, food prices are constantly on the rise.

Sadly, not all families can keep up. Many are struggling to find the balance between eating healthy and eating cheap.

However, having a limited budget doesn’t mean it’s impossible to feed your family something healthy. In fact, many have risen to the occasion and found ways to stretch their budget to accommodate their daily dietary needs.

One of our favorites is the meal plan concocted by the Frugal Farm Wife. At just $20 a week, they came up with a healthy meal plan enough to feed a family of four.

Here are a few things about this meal plan you should know about.

  1. It’s all about finding the cheapest yet freshest ingredients around you. If you’re finding the prices in your store a tad bit steep, then it might be a good time to go somewhere else to shop.
  2. It’s all about stretching your ingredients. If you have four pounds of chicken, it’s best to get creative in preparing them rather than serving them per piece. You can shred it for salad, tacos and even stir-fry.
  3. It depends on how much food your family eats. This meal plan can be quite relative especially if you have someone in the family who eats a lot. However, do keep in mind that the appropriate daily calorie intake is about 2,000 calories, which this meal plan took into account.

Now that’s settled, here’s what to eat for the next seven days!


Breakfast: Eggs, hashbrowned potatoes.

Lunch: Bean and Cheese burritos (boil beans with onion, mash with salt, and oregano if you have it, spread on tortilla, top with cheese and salsa)

Snack: Banana

Dinner: Stir-fried veggies, rice, beans



Breakfast: Oatmeal with butter and salt or sliced banana

Lunch: Beans and rice, or bean and cheese burritos (see above)

Snack: Apple, carrot sticks

Dinner: Chicken-veggie soup (place chicken leg quarter in crockpot, cover with water and let cook all day. Debone chicken, shred. Add one diced potato, sliced carrot, ¼ chopped onion, and ¼-1/2 cup of steamed rice. Boil until veggies are done. Add salt and pepper to taste. Serves 2) Similar to Chicken Noodle Soup



Breakfast: eggs and fried potatoes

Lunch: beans and rice

Snack: Banana

Dinner: Chicken tacos (homemade refried beans, shredded cheese – ¼-1/2 cup per person, shredded chicken, salsa)



Breakfast: Oatmeal and eggs

Lunch: Bean and cheese burritos

Snack: apple and carrot sticks

Dinner: Potato-Broccoli soup, boiled egg



Breakfast: eggs and oatmeal

Lunch: leftovers

Snack: banana

Dinner: Chicken with steamed veggies and rice



Breakfast: oatmeal and eggs

Lunch: bean and cheese burritos

Snack: apple with carrot sticks

Dinner: Chicken with mashed potatoes and gravy (baked or cook chicken in slow cooker, debone and shred, add cornstarch to broth at a rate of 1 ½ teaspoons per cup of gravy desired, add water to reach the desired volume, cook and stir until thick, season with salt and pepper. While the chicken is cooking, peel and boil potatoes. When done, drain and mash with butter, salt and pepper)



Breakfast: eggs and potatoes

Lunch: Leftovers (add to them if needed i.e. more mashed potatoes, more gravy, more veggies, etc.)

Snack: banana

Dinner: chicken rice, veggies


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