How to Create a Budget-Friendly Meal Plan During Early Recovery

Recovering from addiction can be a challenging and overwhelming process, both emotionally and financially. When you're on a tight budget, planning healthy, nourishing meals may feel like an added stress.

However, eating well is crucial for supporting your mental and physical health during this transition. That's why we've created a simple, cost-effective weekly meal plan designed specifically for individuals in the early stages of addiction recovery.

This meal plan focuses on easy-to-prepare, nutrient-dense dishes that can be stretched across multiple servings. By planning ahead and utilizing budget-friendly ingredients, you can take the guesswork out of meals and focus your energy on your recovery.

Included below, you'll find a detailed seven-day meal plan with recipes, as well as a shopping checklist to make your next grocery trip a breeze. Remember, small steps towards a healthier lifestyle can make a big difference. We hope this resource provides you with the support you need during this important time.
(For your convenience, you may click this to download the menu & shopping list.)

Monday

Breakfast: Oatmeal with Bananas and Cinnamon

• 1/2 cup rolled oats

• 1 medium banana, sliced

• 1/4 tsp ground cinnamon

• 1 cup unsweetened almond milk

Lunch: Lentil and Vegetable Soup

• 1 cup cooked brown lentils

• 1 cup mixed frozen vegetables (carrots, peas, corn)

• 1 cup low-sodium vegetable broth

• 1 tsp dried thyme

• Salt and pepper to taste

Dinner: Baked Chicken with Roasted Sweet Potatoes and Broccoli

• 1 boneless, skinless chicken breast (4 oz)

• 1 medium sweet potato, cubed

• 1 cup broccoli florets

• 1 tbsp olive oil

• Salt and pepper to taste

Tuesday

Breakfast: Scrambled Eggs with Whole Wheat Toast

• 2 large eggs

• 1 slice whole wheat bread

• 1 tsp butter

Lunch: Tuna Salad Stuffed Avocado

• 2 oz canned tuna, drained

• 1/4 avocado, mashed

• 1 tbsp Greek yogurt

• 1 tsp Dijon mustard

• Salt and pepper to taste

Dinner: Vegetable Stir-Fry with Brown Rice

• 1/2 cup cooked brown rice

• 1 cup mixed frozen stir-fry vegetables

• 2 tbsp low-sodium soy sauce

• 1 tsp sesame oil

Wednesday

Breakfast: Greek Yogurt with Berries and Honey

• 1 cup plain Greek yogurt

• 1/2 cup fresh or frozen berries

• 1 tsp honey

Lunch: Leftovers from Monday's Baked Chicken and Roasted Vegetables

Dinner: Lentil and Sweet Potato Curry

• 1 cup cooked brown lentils

• 1 medium sweet potato, cubed

• 1 cup canned diced tomatoes

• 1 tsp curry powder

• 1 cup unsweetened coconut milk

• Salt and pepper to taste

Thursday

Breakfast: Overnight Oats with Chia and Peanut Butter

• 1/2 cup rolled oats

• 1 tbsp chia seeds

• 1 tbsp peanut butter

• 1 cup unsweetened almond milk

• 1 tsp honey (optional)

Lunch: Leftovers from Tuesday's Tuna Salad Stuffed Avocado

Dinner: Baked Tilapia with Roasted Broccoli and Brown Rice

• 1 (4 oz) tilapia fillet

• 1 cup broccoli florets

• 1/2 cup cooked brown rice

• 1 tbsp olive oil

• Salt and pepper to taste

Friday

Breakfast: Egg and Spinach Breakfast Burrito

• 1 whole wheat tortilla

• 2 large eggs, scrambled

• 1 cup fresh spinach

Lunch: Leftovers from Wednesday's Lentil and Sweet Potato Curry

Dinner: Vegetable Fried Rice

• 1/2 cup cooked brown rice

• 1 cup mixed frozen vegetables

• 1 tbsp low-sodium soy sauce

• 1 tsp sesame oil

• 1 egg, scrambled

Saturday

Breakfast: Banana Smoothie

• 1 medium banana

• 1 cup unsweetened almond milk

• 1 tbsp peanut butter

• 1 tbsp chia seeds

Lunch: Leftovers from Thursday's Baked Tilapia and Roasted Broccoli

Dinner: Quinoa and Black Bean Burrito Bowl

• 1/2 cup cooked quinoa

• 1/2 cup canned black beans, rinsed and drained

• 1/4 avocado, diced

• 2 tbsp salsa

• 1 tbsp plain Greek yogurt

Sunday

Breakfast: Whole Wheat Toast with Avocado and Egg

• 2 slices whole wheat bread

• 1/2 avocado, mashed

• 2 large eggs, fried

Lunch: Leftovers from Friday's Vegetable Fried Rice

Dinner: Lentil and Vegetable Soup (same as Monday)

Shopping Checklist

• Rolled oats

• Bananas

• Cinnamon

• Unsweetened almond milk

• Brown lentils

• Frozen mixed vegetables

• Low-sodium vegetable broth

• Thyme

• Boneless, skinless chicken breasts

• Sweet potatoes

• Broccoli

• Whole wheat bread

• Eggs

• Canned tuna

• Avocados

• Greek yogurt

• Dijon mustard

• Brown rice

• Frozen stir-fry vegetables

• Soy sauce

• Sesame oil

• Berries

• Honey

• Chia seeds

• Peanut butter

• Tilapia fillets

• Spinach

• Whole wheat tortillas

• Quinoa

• Canned black beans

• Salsa