Just download the app OP! It’s free and you just ask it what you want like you’re texting someone or writing a post on here. Don’t need to be technical. I asked a very basic question on your behalf and it gave me this:
7-Day Budget 1,000 Calorie Meal Plan
Day 1
Breakfast: ½ cup dry oats cooked with water, 1 tablespoon peanut butter, ½ banana.
Lunch: 1 cup cooked rice, ½ cup black beans, ½ cup mixed vegetables.
Dinner: 3 oz baked chicken thigh, 1 medium potato, steamed broccoli.
Day 2
Breakfast: 2 scrambled eggs, 1 slice whole wheat toast, 1 small apple.
Lunch: 1 can tuna mixed with 1 tablespoon mayo on 2 slices whole wheat bread.
Dinner: 1 cup rice, ½ cup beans, sautéed cabbage.
Day 3
Breakfast: ½ cup oats, 1 tablespoon peanut butter, ½ banana.
Lunch: 2 boiled eggs, 1 medium potato, steamed carrots.
Dinner: 3 oz chicken thigh, ½ cup rice, mixed vegetables.
Day 4
Breakfast: 1 cup plain Greek yogurt with ½ cup oats and ½ banana.
Lunch: 1 cup rice, ½ cup beans, salsa.
Dinner: 1 can tuna, 1 medium potato, steamed broccoli, 1 teaspoon olive oil.
Day 5
Breakfast: 2 eggs, 1 slice toast, 1 tablespoon peanut butter.
Lunch: 3 oz chicken, ½ cup rice, vegetables.
Dinner: 1 cup beans with mixed vegetables, ½ cup rice.
Day 6
Breakfast: ½ cup oats with 1 tablespoon peanut butter.
Lunch: Tuna sandwich (1 can tuna, 1 tablespoon mayo, 2 slices bread).
Dinner: 3 oz chicken thigh, 1 medium potato, sautéed cabbage.
Day 7
Breakfast: 2 eggs and 1 apple.
Lunch: 1 cup rice, ½ cup beans, vegetables.
Dinner: 3 oz chicken, vegetables, ½ cup rice.
Budget Grocery List for the Week
Protein
1 dozen eggs
2–3 pounds chicken thighs
4 cans tuna
1 large tub plain Greek yogurt
Carbohydrates
42 oz oats
5 lb rice
5 lb potatoes
1 loaf whole wheat bread
Canned and Dry Goods
3–4 cans black beans or 1 lb dry beans
Peanut butter
Salsa
Produce
2 bags frozen mixed vegetables
1 bag frozen broccoli
1 head cabbage
1 bag carrots
3–4 apples
3 bananas
Fats and Basics
Small bottle olive oil
Salt, pepper, basic seasonings