Budget-Friendly Meal Plan for Two: 7 Dinners for Under $130

Eating well on a budget is entirely achievable with some thoughtful planning. This meal plan provides seven delicious dinners for two people, based on current Canadian grocery prices. While prices can vary by location and store, this guide offers a solid foundation for budgeting and meal planning. 

 Weekly Meal Plan 

 Day 1: Honey Mustard Chicken Wings 

Ingredients: 

- Chicken wings (10 pieces) - $13.00 

- Baking soda, corn flour, salt, pepper, paprika, garlic powder 

- Mayonnaise, garlic, cider vinegar, honey, wholegrain mustard, Dijon mustard 

Instructions: 

1. Rub the chicken wings with a mixture of baking soda, corn flour, and spices, then refrigerate. 

2. Bake at 180°C for 20 minutes.  

3. Coat the wings with a honey mustard sauce and bake for an additional 15 minutes. 

Cost: Approximately $13.00 

Serving Suggestion: Pair with a simple side salad or steamed vegetables for a complete meal. 

 Day 2: Chilli Con Carne 

Ingredients: 

- Ground beef (500g) - $8.00 

- Onion, bell pepper, chopped tomatoes, kidney beans, tomato purée, dark chocolate 

- Chicken stock, paprika, ground coriander, cumin, oregano, garlic, chilli powder, salt, pepper 

Instructions: 

1. Brown the beef with spices and onions in a pot. 

2. Add chopped bell pepper, tomatoes, beans, and simmer with chicken stock for a few hours. 

3. Serve with rice or jacket potatoes. 

Cost: Approximately $11.00 

Serving Suggestion: Top with a dollop of sour cream, shredded cheese, and chopped spring onions for extra flavor. 

Day 3: French Toast 

Ingredients: 

- Stale bread (6 slices) - $3.50 

- Eggs (6) - $3.50 

- Milk (500ml) - $3.50 

- Honey, berries, streaky bacon (200g) 

Instructions: 

1. Mix eggs and milk, then dip stale bread slices into the mixture. 

2. Fry the bread in a pan until golden brown. 

3. Serve with honey, fresh berries, and crispy bacon. 

Cost: Approximately $7.00 

Serving Suggestion: Add a side of yogurt for a balanced breakfast or brunch. 

 Day 4: Soy Glazed Chicken with Rice 

Ingredients: 

- Chicken breasts (2 pieces) - $7.00 

- Soy sauce, honey, oyster sauce, salt, pepper, Chinese 5 spice 

- Rice, spring onions, sesame seeds 

Instructions: 

1. Pan-fry the chicken breasts until golden. 

2. Add a glaze made from soy sauce, honey, and other spices, and cook until thickened. 

3. Finish cooking in the oven. Serve with rice and garnish with spring onions and sesame seeds. 

Cost: Approximately $9.50 

Serving Suggestion: Include a side of steamed or stir-fried vegetables. 

 Day 5: Chimichurri Chicken 

Ingredients: 

- Chicken thighs (4 pieces) - $7.00 

- Coriander, parsley, red chilli, salt, pepper, oregano, red wine vinegar, oil 

Instructions: 

1. Marinate chicken in chimichurri sauce made from fresh herbs, red wine vinegar, and spices. 

2. Bake the chicken, then crisp it up in a griddle pan. 

3. Serve with rice. 

Cost: Approximately $11.00 

Serving Suggestion: Add a side of roasted potatoes or a fresh garden salad. 

 Day 6: Chicken Ramen 

Ingredients: 

- Reserved chicken meat from stock 

- Soy sauce, honey, oyster sauce, Chinese 5 spice 

- Chicken stock, red chilli, spring onion, sweetcorn, bok choi, beansprouts, noodles, eggs 

- Fresh coriander 

Instructions: 

1. Warm the reserved chicken in the oven. 

2. Prepare the ramen broth with chicken stock, soy sauce, and vegetables. 

3. Cook noodles and add them to the broth. Serve with chicken, a soft-boiled egg, and fresh coriander. 

Cost: Approximately $8.00 

Serving Suggestion: Add a side of pickled vegetables for extra crunch and flavor. 

Day 7: Leftovers or Quick Mix 

Options: 

- Use any leftovers from the week or create a simple stir-fry or salad using available ingredients. 

Cost: Approximately $3.00 

Serving Suggestion: A quick stir-fry with leftover vegetables and a protein source can make for a satisfying meal. 

 Total Estimated Cost: $125.30 

 Shopping List 

Meat & Protein: 

- Chicken wings (10 pieces) - $13.00 

- Chicken breasts (2 pieces) - $7.00 

- Chicken thighs (4 pieces) - $7.00 

- Ground beef (500g) - $8.00 

- Streaky bacon (200g) - $4.00 

- Eggs (6) - $3.50 

Pantry Staples: 

- Baking soda - $1.50 

- Corn flour - $1.50 

- Soy sauce (500ml) - $3.00 

- Honey (500ml) - $4.00 

- Oyster sauce (300ml) - $3.00 

- Chinese 5 spice - $2.00 

- Dark chocolate (100g) - $1.50 

- Tomato purée (156ml) - $1.50 

- Chopped tomatoes (398ml can) - $1.50 

- Kidney beans (540ml can) - $1.50 

- Rice (1kg) - $4.00 

- Noodles (200g) - $2.50 

Vegetables: 

- Onion (2 large) - $2.00 

- Bell pepper (1 large) - $1.50 

- Carrot (1 large) - $0.75 

- Celery stick (1) - $1.00 

- Garlic (1 bulb) - $1.00 

- Bok choi (1 head) - $2.50 

- Beansprouts (200g) - $2.00 

- Spring onions (1 bunch) - $1.50 

- Sweetcorn (341ml can) - $1.50 

Condiments & Spices: 

- Mayonnaise (375ml) - $2.50 

- Cider vinegar (250ml) - $1.50 

- Wholegrain mustard (200ml) - $2.00 

- Dijon mustard (200ml) - $2.00 

- Paprika (50g) - $1.50 

- Ground coriander (50g) - $1.50 

- Cumin (50g) - $1.50 

- Oregano (50g) - $1.50 

- Chilli powder (50g) - $1.50 

- Red chilli (dried flakes) - $1.50 

- Salt (1kg) - $0.75 

- Pepper (100g) - $1.50 

Fresh Herbs & Others: 

- Coriander (1 bunch) - $2.00 

- Parsley (1 bunch) - $2.00 

- Red wine vinegar (250ml) - $2.00 

- Cooking oil (500ml) - $1.25 

- Berries (200g) - $3.00 

Bread & Dairy: 

- Stale bread (6 slices) - $3.50 

- Milk (500ml) - $3.50 

 Preparation Tips 

Chicken Preparation: 

- Separate chicken pieces and use the carcass to make stock. Boil with salt, pepper, onion, celery, and carrot. Strain and store the stock for future use. 

Honey Mustard Chicken Wings: 

- Rub the wings with spices, bake, coat with sauce, and bake again. 

Chilli Con Carne: 

- Brown beef with spices, add vegetables, and simmer with stock. 

French Toast: 

- Prepare an egg mixture, fry bread, and serve with bacon, honey, and berries. 

Soy Glazed Chicken: 

- Cook chicken with a soy glaze and serve with rice and garnishes. 

Chimichurri Chicken: 

- Marinate chicken in chimichurri, bake, and crisp in a griddle pan. Serve with rice. 

Chicken Ramen: 

- Heat reserved chicken, prepare broth, cook noodles with vegetables, and serve with soft-boiled eggs and fresh coriander. 

This meal plan offers a variety of tasty, homemade dinners while keeping your budget in check. Enjoy a week of flavorful meals and make the most of your grocery budget!