Feeding a family on a tight budget doesn’t mean sacrificing taste, variety, or nutrition. With careful planning, strategic shopping, and a few smart cooking techniques, you can create delicious, balanced meals for around $50 a week. Keep in mind that prices may vary depending on your location and store options, so adjust the plan as needed to fit your budget.
Why a $50 Weekly Meal Plan Works
With rising food prices, sticking to a $50 budget might seem challenging, but it’s achievable by focusing on:
- Affordable staples like rice, beans, and pasta.
- Seasonal produce for cost savings and freshness.
- Simple recipes that use overlapping ingredients.
- Minimized waste by repurposing leftovers into new meals.
The $50 Grocery List
This list includes affordable staples and fresh ingredients for a week of meals. Prices listed are estimates and may vary depending on your local store or region.
Staples:
- Rice (5 lbs): $3.50
- Pasta (2 lbs): $2.00
- Canned beans (3 cans): $2.25
- Canned tomatoes (2 cans): $2.00
- Chicken broth (32 oz): $2.00
- Eggs (1 dozen): $2.50
- Peanut butter (16 oz): $2.50
- Oatmeal (2 lbs): $3.00
- Flour (5 lbs): $3.00
Proteins:
- Whole chicken (4–5 lbs): $8.00
- Ground turkey (1 lb): $4.00
Produce:
- Carrots (2 lbs): $1.50
- Potatoes (5 lbs): $3.00
- Onions (3 lbs): $2.00
- Bananas (6 count): $1.50
- Spinach (1 bag): $2.00
Extras:
- Milk (1 gallon): $3.00
- Shredded cheese (8 oz): $2.50
Estimated Total: $50.25
The Weekly Meal Plan
Breakfasts:
- Oatmeal with Bananas (Mon–Fri): Cook oatmeal in water or milk, slice bananas for natural sweetness.
- Scrambled Eggs and Toast (Sat–Sun): Use leftover bread or bake simple flour tortillas.
Lunches:
- Vegetable Soup with Rice: Use broth, canned tomatoes, carrots, potatoes, and onions to create a hearty soup.
- Peanut Butter and Banana Sandwiches: A quick, satisfying option.
- Spinach and Cheese Wraps: Fill tortillas with spinach, cheese, and leftover scrambled eggs for a protein boost.
Dinners:
- Roast Chicken and Potatoes (Monday): Roast a whole chicken with seasoned potatoes. Save leftover meat.
- Chicken Fried Rice (Tuesday): Combine rice, veggies, and shredded chicken for a quick stir-fry.
- Turkey Spaghetti (Wednesday): Cook ground turkey with canned tomatoes and onions for a hearty pasta sauce.
- Bean and Vegetable Stew (Thursday): Mix canned beans, carrots, and broth for a warm, filling meal.
- Homemade Pizza (Friday): Use flour to make a quick dough, top with leftover veggies, cheese, and sauce.
- Chicken and Potato Hash (Saturday): Use leftover potatoes, onions, and chicken for a skillet dish.
- Pasta with Garlic Spinach (Sunday): Sauté spinach and garlic, toss with pasta for a simple dinner.
Tips for Success
- Stick to the Plan: Avoid impulse purchases to keep costs under control.
- Repurpose Leftovers: Leftover roast chicken can go into soups, fried rice, or sandwiches.
- Batch Cooking: Prepare large portions of soup, stew, or rice and freeze for later.
- Shop Smart: Check local stores for sales, buy in bulk, or opt for store-brand items.
Variations for Variety
- Vegetarian Option: Replace chicken and turkey with lentils or more beans.
- Seasonal Adjustments: Swap in affordable, in-season fruits and vegetables.
- Spice It Up: Use spices like garlic powder, cumin, or paprika for flavor without extra cost.
By following this plan, you can serve satisfying, home-cooked meals that keep your family happy and your wallet intact. Saving money doesn’t mean compromising on quality—just a little creativity and planning go a long way!
Remember: The $50 target is a guideline. Adjust ingredients and recipes to reflect prices in your area for the best results.
Would you like a printable grocery list or step-by-step recipes for these meals? Let me know!