Low-cost meals that avoid the sad chicken-and-rice trap. A week of high-protein chicken-and-rice dinners that never taste sad, built to keep your grocery bill well under takeout. Paleo-friendly swaps included.
Meal plan
Budget Chicken and Rice Meal Plan
Low-cost meals that avoid the sad chicken-and-rice trap.
Fast Answer
budget chicken and rice meal plan
Recipes in this plan
Grocery list framework
Proteins
- Chicken thighs or breast
- Ground turkey or beef
- Salmon or shrimp
- Eggs or tofu for backup protein
Produce
- Ginger
- Onion
- Garlic
- Scallions
- Cabbage
- Cucumber
- Carrots
- Limes
Pantry
- Rice
- Noodles
- Soy sauce, tamari, or coconut aminos
- Rice vinegar
- Sesame oil
- Miso
- Chili crisp
- Honey
Prep order
- Cook rice or noodles first.
- Mix two sauces: ginger-scallion sauce and soy-sesame sauce.
- Batch-cook the main protein.
- Slice crunchy vegetables and store dry.
- Assemble fresh each day instead of making soggy prebuilt bowls.