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A Low-Cost Meal Plan

12-Jan
You can eat for less than $7 a day –This month’s meal plan has healthy meal and snack ideas are both budget-friendly and delicious!

Nutritional Information for the Meal Plan

  • Calories 1590
  • Carbohydrate 200 g
  • Protein 82 g
  • Fat 53 g
  • Saturated Fat 10.6 g
  • Cholesterol 81 mg
  • Sodium 1790 mg
  • Dietary Fiber 32 g

**The meal prices shown above are based on those found at a large chain grocery store in the DC Metro Area during the month of December. The price per portion of the featured recipes was based on the price published the this month's featured cookbook: Diabetes Meals on $7 a Day or Less. Total cost of this meal plan is less than $7.00 for the entire day.

About Our Meal Plans

Learn about the nutrition guidelines we follow to create our one-day meal plans.

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Adjust the Meal Plan

Here are some ways you can adjust the calories and carbohydrates in this month's meal plan.

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How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

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I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

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