Do you ever find yourself in the position of urgently needing some extra cash? Most of us have been there for any number of reasons, and I’ve learned over the years of taking care of my family (3 kids and a husband), that an effective occasional place to save money was in our food budget.
I’ve mentioned before that when my husband and I got married almost 33 years ago, we had a monthly take-home pay of $1,350 to cover our expenses. I would budget $30 a week for groceries for the two of us. I remember so clearly making up my meal plan and grocery list each week, and estimating what each item on my list would cost, so I could figure out if my grocery list was within the $30.
Nowadays, our food budget is much higher as we tend to spend extra on quality meats and organic produce if we can, but I still know how, in a tight situation, to cut my grocery budget fast, without scrimping too much on taste and variety.
I really was excited to put together a sample meal plan for 7 days, 3 meals a day, for a family of 4, for under $60, without using any coupons or running to different stores.
Before I get started here are some considerations:
- I am not a nutritionist, these are for low-cost meal ideas only, and for adequate nutrition, you may need more variety.
- I live in the state of Ohio, and all prices were from Walmart on 2/15/18. Depending on where you live, what time of year it is, and coupons and sales, prices will vary.
- Everyone’s appetites fluctuate, so your serving sizes and caloric needs may be different.
- This plan assumes you have oil, vanilla, salt, cinnamon, and baking powder already on hand.
- This week of meals won’t be doable for everyone because of food allergies, special diets, or taste preferences.
- A quick way to up your calories is to add more peanut butter, butter, mayonnaise, oil, or milk.
- My personal preference, with any meal plan, is to have a daily multivitamin, but consult your doctor.
- Babies and children have special dietary needs, so please use common sense or follow your doctor’s recommendations.
That being said, here is my under $60 sample meal plan, with a grocery list, and exact current prices in my area.
Breakfasts for each person:
- 1 to 2 pieces whole wheat toast with 1-2 Tablespoons peanut butter, and a whole apple
- Regular serving of oatmeal with raisins, and 6 ounces of milk
- 1 to 2 “fried egg in a hole toast” and 6 ounces of orange juice
- 2 pieces of French toast and 6 ounces of orange juice
- Baked oatmeal with raisins
- 1-2 hard-boiled eggs, an apple, and 6 ounces of milk
- 1 to 2 pieces whole wheat toast with 1-2 Tablespoons peanut butter, and a banana
Lunch for each person:
- Egg salad sandwich and carrot sticks
- Tuna salad sandwich and carrot sticks
- Cheese toast (2 pieces), carrot sticks, raisins
- Peanut butter and jam sandwich and carrot sticks
- Cheese sandwich (with mayo) and carrot sticks
- Fried egg and cheese sandwich and carrot sticks
- Peanut butter and banana sandwich and carrot sticks
Dinners:
- Homemade cheese pizza
- Pinto beans and cornbread
- Split pea soup with carrots
- Quiche with rice crust
- Pasta with tomato sauce and green beans
- Potato soup with carrots
- Fried rice with peas and carrots and egg
Snacks: Leftovers
Grocery list:
-
- 3 20 oz loaves whole wheat bread $1.68 x 3 = $5.04
- 18 oz jar of peanut butter $2.18
- 3 dozen eggs (18 for $1.34 x 2) = $2.68
- 1 12 oz can orange juice concentrate $1.27
- Raisins (6 one oz boxes) $1.33
- 1 gallon of low-fat milk $1.78
- 3-pound bag of Gala apples $3.44
- 18 oz whole grain quick oats $1.68
- 6 bananas $1.50
- 8 oz syrup $1.00
- 20 oz jar mayonnaise $2.28
- Carrots 4 pounds (2 x 2 pounds) $1.44 x 2 = $2.88
- Cheddar cheese slices (8 oz, 12 slices) $2.22
- 2 5oz cans tuna $2.00
- 32 oz jar grape jam $1.48
- 2 6.5 oz pizza crust mixes 2 x $.52 = $1.04
- 2 24 oz jars pasta sauce 2 x $1.50 = $3.00
- 8oz mozzarella cheese block 2.22
- 16 oz dry pinto beans 1.36$
- 8.5 oz corn muffin mix $.47
- 16 oz bag dry green split peas $1.44
- 32 oz long grain enriched rice $1.38
- 1 12 oz bag frozen broccoli florets $1.00
- 1 12 oz bag frozen peas and carrots $.84
- 8 oz cheddar cheese block $1.98
- 16 oz box pasta $1.00
- 12 oz bag frozen green beans $.84
- 5-pound bag of Idaho potatoes $2.47
- 5 oz soy sauce $1.52
- 16 oz brown sugar $1.36
- 8 oz butter with canola oil spread $2.24
Total: 56.92
>
Recipes:
French Toast (recipe doubled)
Baked Oatmeal – substitute 1 to 2 boxes of raisins for the cranberries
Egg Salad Sandwiches
Tuna Salad Sandwiches – made with 1/3 cup mayo and two 5-ounce cans of tuna
Cheese Toast
Pinto beans and cornbread – I grew up with pinto beans and cornbread made very simply. After sorting and rinsing my beans, I cover them with a couple of inches of water and simmer for 2 – 3 hours till they’re tender, adding more water as needed so they don’t get dry. Then to serve, I crumble a piece of cornbread in a bowl, cover it with some beans and a little of the bean “juice,” and eat it with ketchup, onions, or relish. You can get creative and season your beans with cumin, chili powder, and salt…
Simple split pea soup – Of course, there are fancier ways to make this soup, but for our simple, budget soup: Sort and rinse dry peas, cut up 2 carrots into bite-size pieces, then cover peas and carrots with 8 cups of water, and simmer for around 2 hours till tender. Keep an eye on it, and add more water if it starts to get dry. Add salt and pepper to taste.
Quiche with Rice Crust – (use this recipe, but for our budget use your white rice and omit onions)
Potato Soup – (use this recipe, but for our budget leave out celery and onion, and add a couple of chopped-up carrots)
Fried Rice – use this recipe, but for our budget use any high-heat oil (although sesame oil is AMAZING), and omit onions
Tips to save money on any meal plan:
- substitute dry beans for meat
- use store brands
- substitute in recipes and use what you already have
- shop at dollar stores or ALDI
- make things from scratch
- do more prep work and cooking instead of convenience foods
Hope this helps give you some frugal menu options!
UPDATE
Grocery list: updated prices 4/26/2023
Since I published this post 5 years ago, the cost of groceries has gone up and so I’ve updated the prices and the total was 72.76. A few of the exact same sizes weren’t available so I came as close as I could to the ounces of some items. These are still frugal meals compared to meals with meat included, and they use very few ingredients as well, which will save you money.
- 3 20 oz loaves whole wheat bread $1.68 x 3 = $5.04 – 5.64
- 18 oz jar of peanut butter $2.18 – 1.84
- 3 dozen eggs (18 for $1.34 x 2) = $2.68 – 5.84
- 1 12 oz can orange juice concentrate $1.27 – 1.97
- Raisins (6 one oz boxes) $1.33 – 2.08
- 1 gallon of low-fat milk $1.78 – 2.66
- 3-pound bag Gala apples $3.44 – 4.24
- 18 oz whole grain quick oats $1.68 – 2.48
- 6 bananas $1.50 — .23 each
- 8 oz syrup $1.00 – 2.36 for 24 oz
- 20 oz jar mayonnaise $2.28 – 2.48 for 18 ounces
- Carrots 4 pounds (2 x 2 pounds) $1.44 x 2 = $2.88 — 3.92
- Cheddar cheese slices (8 oz, 12 slices) $2.22 same
- 2 5oz cans tuna $2.00 — .92×2
- 32 oz jar grape jam $1.48 – 2.62 for 30oz
- 2 6.5 oz pizza crust mixes 2 x $.52 = $1.04 –.72×2
- 2 24 oz jars pasta sauce 2 x $1.50 = $3.00 – 1.48×2
- 8oz mozzarella cheese block 2.22 – 2.00
- 16 oz dry pinto beans 1.36$ — 1.24
- 8.5 oz corn muffin mix $.47 — .60
- 16 oz bag dry green split peas $1.44 – 1.48
- 32 oz long grain enriched rice $1.38 – 1.62
- 1 12 oz bag frozen broccoli florets $1.00 — 1.16
- 1 12 oz bag frozen peas and carrots $.84 — .98
- 8 oz cheddar cheese block $1.98 – 2.00
- 16 oz box pasta $1.00 — .98
- 12 oz bag frozen green beans $.84 – 1.97
- 5-pound bag Idaho potatoes $2.47 – 4.97
- 5 oz soy sauce $1.52 – 1.58 for 15 oz
- 16 oz brown sugar $1.36 – 1.84 for 32 oz
- 8 oz butter with canola oil spread $2.24 – 2.37
Total: $56.92 to $72.76
So the difference is 13.94 higher in 2023 than the total was in 2018. It’s honestly not as bad as I thought it was going to be, and I don’t think any of these items were “on-sale” items. There were some prices that were the same or actually lower than 5 years ago, but the majority were slightly more. Some of the biggest price increases you can see are on produce items like potatoes, frozen green beans, and carrots, and also on eggs. (No big surprise)
Now THAT is what’s for dinner!! Great ideas here – Thanks for sharing at the What’s for Dinner party.
I love finding budget friendly meal plans. Even if you need to change things up a bit to meet your family’s specific needs, its nice to have the frame work in place and know that you can eat even when on a tight budget. Thank you for sharing it with us on the #SundayDinnerBell.
I love this meal plan. It looks very realistic – and I really like that you have the math done with grocery store prices : )
I’m so glad you like it! I’m going to have to check out some of those vegan mixes on your blog; I’m trying to add more vegan options to our meal planning!
Great ideas. That pizza looks amazing!
Pizza’s a favorite at our house!
Wow, now that’s budgeting and making the best out of every dollar. Bravo to you. I have to admit, I don’t budget at all, shameful and wasteful I know. Thanks for sharing your advice at FF!
Great budgeting meal plan. There are a few dinner recipes I’d love to try.
Thanks for sharing at the inspiration spotlight party @DearCreatives pinned and sharing.
I grew up eating beans and cornbread and when I first moved away from home it was a staple. I would spend $20 a week at the grocery- that was our budget. And I was super excited if I had an extra dollar to buy a cake mix or something. Love this!
Do you still enjoy beans and cornbread? 🙂 $20 is an even tighter budget than ours, I bet you learned to be very creative with food! 🙂