46 Meals for $30: A Budget Friendly Meal Plan - Laura Legge (2024)

• 4-5 lb Chicken
• Oil
• Salt
• Pepper
• Paprika
• Garlic Powder

• Preheat oven to 400 F and line a baking sheet with parchment paper or foil.

• Pat chicken dry, place in a large bowl. Add oil and seasonings to taste, and evenly coat chicken by tossing or mixing by hand.

• Place on lined baking sheet, skin side down, and bake for 15 minutes. Carefully flip chicken pieces and then bake for another 15-30 minutes, or until chicken is cooked to at least 165 F.

• Allow to rest for 5 minutes. Pour the drippings into an airtight container and refrigerate for later. Shred the chicken and store in an airtight container in the refrigerator for up to 2 days. Chicken can also be frozen in an airtight container.

• Place skin and bones in a freezer bag or airtight container and freeze.

*Be sure to save the drippings from the pan in an airtight container and store in the refrigerator for up to 5 days. Once the drippings cool, scoop the fat from the top and discard (Alternatively, you can save the fat and use it in place of butter or oil in your cooking) . Continue to keep the rest of the drippings in the refrigerator for later use.

*Save the skin and bones and place them in an airtight container and freeze for later.

• Olive oil
• 1/2 cup Onion diced
• 1/2 tsp Garlic Powder
• 1/2 cup Chopped or Shredded Chicken cooked
• 1 can Diced Tomatoes or 1 cup Fresh Tomatoes, diced
• 1 can Corn drained (or 2 cups frozen)
• 1 can Black Beans or Chili Beans drained and rinsed
• 1 Cup Quinoa cooked
• 1 tsp Ground Cumin
• 1 tsp Chili Powder
• Fresh Lime Juice 1/2 lime
• Shredded Cheese
• Avocado

• In a medium sauce pan, heat olive oil on medium-high heat. Sauté onions until translucent, then add garlic powder and sauté for 30 seconds more or until fragrant. Add chicken and stir.

• Add tomatoes, corn, beans, cumin, chili powder, lime juice, and quinoa and heat until bubbly and cooked through. Serve with shredded cheese and avocado (optional).

• 4 Russet Potatoes cleaned and dried
• Olive Oil
• Kosher Salt
• 1 can Chili Beans
• 1/2 cup Shredded Cheese

• Preheat oven to 425 F.

• Place potatoes on a baking sheet. Pierce the potatoes with a fork several times. Pour olive oil on potatoes and sprinkle with salt. Bake for 50-60 minutes or until potatoes are soft.

• Meanwhile, in a small sauce pan, cook chili beans until heated through.

• Slice the potatoes and add potatoes and cheese. Serve and enjoy!

• 1 lb Potatoes peeled and diced
• 4 Eggs
• 1/2 cup Milk
• Salt
• Pepper
• Garlic Powder
• Shredded Cheese

• Preheat oven to 350 F.

• In a small sauce pan, add potatoes, cover with cold water, and add salt. Let water come to a boil and cook until potatoes are fork tender, about 10-12 minutes. Strain and place in the bottom of a 9×13 or 8×11 baking dish.

• In a small mixing bowl, add eggs, milk, salt, pepper, and garlic powder, and whisk until well combined.

• Pour egg mixture over the potatoes, top with shredded cheese, and cover with foil. Bake at 350 F for 25-30 minutes or until eggs are cooked through. Serve and enjoy!

• 1/2 cup Hummus
• 2 Tbsp Olive Oil
• 2 Tbsp Water
• 1/2 tsp Salt
• 1 cup Quinoa cooked and chilled
• 5 oz Spinach about 3 large handfuls
• 1/2 Cucumber chopped
• 1 Tomato diced
• 1/2 Avocado chopped
• Shredded Chicken Optional

• Cook quinoa according to the package and chill in the refrigerator until cooled completely.

• In a small mixing bowl, combine hummus, olive oil, water, and salt. Taste and add more salt, if needed.

• In a large mixing bowl, mix together the spinach, cucumber, tomato, avocado, and hummus dressing. Serve and enjoy!

• Olive Oil
• 1 cup Quinoa rinsed
• 1/2 Onion diced
• 1 cup Chicken cooked and shredded
• 1.75 cups Water
• 1 8 oz can Tomato Sauce
• 2 tsp Chili Powder
• 1 tsp Garlic Powder
• 1 tsp Cumin
• For Cheesy Garlic Bread:
• 1/2 Baguette
• 1/4 cup Butter softened
• 1 Tbsp Dried Parsley
• 1 Tbsp Garlic Powder
• 1/2 cup Shredded Cheese

• In a large sauce pan, heat olive oil over medium heat. Add quinoa and onions and sauté until onions are soft and quinoa is toasted. Add chicken and saute for an additional 1 minute.

• Add water, tomato sauce, chili powder, garlic powder, cumin and stir. Bring to a boil, cover, reduce heat, and simmer for 20 minutes or until quinoa is cooked through. Take off the heat and let rest for 5 minutes.

• Meanwhile, in a small bowl, mix together the butter, parsley, and garlic powder until combined.

• Slice baguette in half and spread butter mixture evenly on the cut side of both slices. Top each slice with shredded cheese and place on a foil lined baking sheet. Broil on low until cheese is melted and bread is toasted. Serve and enjoy!

• Chicken bones and skin
• Veggie Scraps from Potatoes Carrots, and Onions
• 4-6 Tbsp Drippings from Oven Roasted Chicken

• In a large stock pot, add all ingredients and cover with cold water until the stock pot is almost full. Feel free to add any herbs or spices you have on hand like parsley, bay leaves, or peppercorns, although this is optional. Bring to a boil, reduce heat, and simmer, partially covered, for 2 hours.

• Use tongs to remove most of the bones and large pieces of veggies. Strain stock into another stock pot or large bowl using a mesh strainer. Use immediately or cool and store in the refrigerator for up to 5 days.

• Olive Oil
• 1/2 Onion diced
• 2 cups Carrots chopped
• 12-16 cups Chicken Stock
• 1 cup Chicken cooked and shredded
• 3/4 cup Quinoa
• 1 oz Spinach about one handful (Optional)
• Salt
• Pepper

• In a large stock pot, heat olive oil over medium heat. Add onions and carrots and saute until onions are translucent and carrots are soft, about 5 minutes.

• Add chicken stock, chicken, quinoa, salt, and pepper. Stir and bring to a boil. Reduce the heat and simmer, covered, for 20 minutes or until is cooked. If you have any spinach left over, feel free to add it at this point and stir. Serve and enjoy!

• 4 Eggs
• 1 Tbsp Butter or Oil
• 4 Slices Baguette
• 4 Tbsp Hummus
• Spinach
• Salt Optional
• Hot Sauce Optional

• Toast the baguette slices in the toaster or broil on low until toasty.

• Meanwhile, heat butter or oil in a medium saute pan over medium heat. Break eggs into pan, being careful not to break the yolks. Once the whites look cooked, flip and cook for an additional 2 minutes or until whites are completely cooked through and yolk is slightly runny.

• Spread 1 tablespoon of hummus on each slice of toasted bread and top with an even layer of spinach. Top with fried egg and season with salt or add hot sauce. Serve and enjoy!

• 1 lb Potatoes peeled and diced
• Olive Oil
• Salt
• Pepper
• Paprika
• 4 Eggs
• Butter
• 1/2 cup Milk
• 1/2 Onion diced
• 1 oz Spinach about 1 handful

• Heat air fryer or oven to 400 F. If using the oven, line a baking sheet with foil or oven-safe parchment paper.

• In a medium bowl, toss potatoes with oil, salt, pepper, and paprika to taste. Place in air fryer and cook for 21 minutes, tossing every 7 minutes. If using the oven, place potatoes in an even layer on the lined baking sheet and bake for 25-30 minutes or until potatoes are golden and crispy, stirring halfway through.

• Meanwhile, in a medium bowl, whisk together eggs, milk, salt, and pepper.

• Heat a medium saute pan over medium heat and add butter or oil. Add onions and saute until soft and translucent. Season with salt and pepper and then add spinach. Cook until slightly wilted but not over wilted. Add egg mixture and cook, moving the eggs around occasionally. Take off the heat and set aside.

• Place cooked potatoes evenly in bowls, top with eggs, and top with cheese. Serve and enjoy!

• 1 can Chickpeas/Garbanzo Beans drained and rinsed
• 1/2 cup Quinoa
• 1 Avocado
• 1 Tomato diced
• 2 cups Carrots shredded
• 1/2 Cucumber diced
• 4 Tbsp Hummus
• Olive oil
• Salt
• Pepper
• 1/2 tsp Dried Basil
• 1/2 tsp Garlic Powder
• 1 cup Chicken cooked and shredded (optional)

• Preheat the oven to 400° F and line a baking sheet with parchment or foil.

• On a clean kitchen towel, place drained and rinsed chickpeas and vigorously roll them between the towel to loosen the skins. Remove and discard the skins and place the chickpeas in a bowl. Toss with olive oil, salt, pepper, garlic powder, and basil. Then place on baking sheet in one even layer and bake for 30 minutes, mixing halfway through. Then remove and set aside

• Cook quinoa as directed on the packaging. Set aside.

• In serving bowls, place equal amounts of spinach on the bottom. Top the spinach with Quinoa, avocado, tomato, carrots, cucumber, and toasted chickpeas. Spoon about 1 tablespoon of hummus in the center. Serve and enjoy!

• 4 Eggs
• Salt
• 1 tsp Garlic Powder
• 8 cups Water
• 2 Tbsp Chicken Drippings
• 3 Tbsp Soy Sauce Optional
• Salt to taste

• In a measuring cup, whisk together eggs, salt, and garlic powder and set aside.

• In a medium sauce pan, add water, chicken drippings, and soy sauce, and stir. Bring to a boil.

• Once boiling, stir with a non-slotted spoon and slowly pour in egg mixture while continuously stirring in the same direction. Turn off the heat and serve in bowls with optional green onions or add spinach if you have any left. Salt to taste and enjoy!