1
Shop once
Take one grocery list, sorted by store section, to a budget store like Aldi or Walmart. Estimated total is about $43.68 before tax.
7-day meal plan · for one
Cooking for one on $50 a week, without eating the same sad meal every night.
One grocery list, one Sunday prep session, and 21 quick, tasty meals that reuse ingredients so nothing goes to waste.
Estimated grocery total: $43.68* · Prices are estimates and vary by store and region.
How it works
Three steps. One easy week.
2
Prep on Sunday
Spend about 1.5–2 hours roasting chicken, cooking rice, chopping veggies, and packing 3 lunch bowls, following a step-by-step timeline.
3
Cook fast, eat well
Weeknight meals take about 10–25 minutes, and dinners double as tomorrow's lunch or dinner.
What's inside the sample plan
Everything you need for 7 days
$43.68
Estimated groceries for 23 items, grouped by store section with a price for each.*
21
Meals (breakfast, lunch, and dinner for 7 days) from 10 simple recipes.
~1.5–2 hr
Sunday prep with a step-by-step timeline so it all fits in one session.
10–25 min
Weeknight meals, because the slow parts are already done.
- Recipe cards with ingredients, steps, time, and estimated calories and protein
- Allergen notes on every recipe, with simple swaps where possible
- Ingredient "reuse map" so one roast chicken becomes three different meals
- Leftover and storage tips, freezer tricks, and easy snacks from your grocery list
- A printable 12-page PDF
Sample week preview
Here's what you'll eat
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | PB-Banana Overnight Oats | Chicken Burrito Bowls prepped | Turkey & Black Bean Tacos |
| Tue | Berry Yogurt Crunch Bowl | Chicken Burrito Bowls prepped | Turkey & Black Bean Tacos leftover |
| Wed | PB-Banana Overnight Oats | Chicken Burrito Bowls prepped | Veggie Egg Fried Rice |
| Thu | Berry Yogurt Crunch Bowl | Crispy Tuna Melt + Carrot Sticks | One-Pot Turkey Tomato Pasta |
| Fri | PB-Banana Overnight Oats | Crispy Tuna Melt + Carrot Sticks | One-Pot Turkey Tomato Pasta leftover |
| Sat | Egg & Cheese Breakfast Tacos | One-Pot Turkey Tomato Pasta leftover | Chicken & Pepper Quesadillas + Crunchy Slaw |
| Sun | Egg & Cheese Breakfast Tacos | Chicken Quesadillas + Slaw leftover | Chicken & Cabbage Stir-Fry Bowl |
The plan includes estimated calories and protein for every recipe. They're rough numbers, not targets.
Get the plan
One week of meals, planned for you
Instant PDF download. Print it or keep it on your phone at the store.
Cooking for One on $50 a Week · 7-Day PDF
$7
- Grocery list with estimated prices (~$43.68)
- Sunday prep timeline
- 10 recipes · 21 meals
- Allergen notes, swaps & storage tips
Secure checkout through Gumroad.
All plans
The plan catalog
A new weekly plan drops every Saturday, and older plans stay available to buy.
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Week 1
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Cooking for One on $50 a Week
21 meals, one grocery trip, and one Sunday prep session.
BuyView full store → *Grocery totals are estimates and vary by store and region. Checkout is handled securely by Gumroad.
FAQ
Questions, answered
Will my groceries really cost $43.68?
Maybe not exactly. That's an estimate based on typical 2026 US budget-store prices (Aldi and Walmart store brands). Prices vary by store, region, week, sales, and tax. The plan is designed to leave a buffer under $50. It assumes you already have pantry basics like oil, salt, pepper, and a few spices.
Is this medical or nutrition advice?
No. Portionwell plans are general information only, not medical, dietary, or nutrition advice. Calorie and protein numbers are rough estimates. If you have a medical condition, are pregnant, or have specific nutrition needs, talk to a doctor or registered dietitian before changing your diet.
What about food allergies?
Every recipe lists the major allergens it typically contains, plus simple swaps. Brands differ, so always read your ingredient labels. If you have a diagnosed food allergy, follow your doctor's guidance.
How much cooking skill do I need?
Not much. If you can use a skillet, a pot, a sheet pan, and a microwave, you're set. Steps are short and written for beginners.
Can I make it vegetarian?
Yes. The plan includes swaps, such as eggs, beans, or tofu in place of turkey and chicken. Swaps change the allergen and nutrition estimates.
Is it a subscription?
No. It's a one-time PDF.
Free welcome gift
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- A preview of each new Saturday plan
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