Feeding a family of four on a tight budget can feel overwhelming, especially with rising food costs. However, with careful planning, smart shopping, and a bit of creativity, it’s possible to prepare a week’s worth of meals for just $50.
This 7-day meal plan is designed for a family of four—two adults and two children—offering breakfast, lunch, and dinner each day. The focus is on affordable staples like rice, beans, eggs, and seasonal produce, with recipes that minimize waste and maximize flavor. Below, you’ll find a shopping list, daily meal breakdowns, and tips to make it work.
The Budget and Shopping List
The total budget is $50, which covers all ingredients for 21 meals (7 days x 3 meals). To stay within this limit, the plan relies on bulk buys, versatile ingredients, and minimal meat, which tends to be pricier. Here’s the shopping list with approximate prices based on budget grocery stores in March 2025:
- Rice (5 lb bag) – $2.50
- Dry black beans (1 lb) – $1.00
- Dry pinto beans (1 lb) – $1.00
- Oats (42 oz canister) – $2.50
- Eggs (18-count) – $3.00
- Flour (5 lb bag) – $2.00
- Sugar (4 lb bag) – $2.00
- Vegetable oil (48 oz) – $2.50
- Pasta (2 lb, spaghetti) – $2.00
- Canned tomatoes (2 x 28 oz cans) – $2.00
- Potatoes (10 lb bag) – $4.00
- Carrots (2 lb bag) – $1.50
- Onions (3 lb bag) – $2.00
- Cabbage (1 head, ~2 lb) – $1.50
- Bananas (3 lb) – $1.50
- Apples (3 lb bag) – $3.00
- Bread (1 loaf, 20 slices) – $1.00
- Peanut butter (16 oz jar) – $1.50
- Frozen mixed vegetables (2 lb bag) – $2.00
- Milk (1 gallon) – $3.00
- Chicken thighs (3 lb, bone-in) – $4.50
- Salt, pepper, garlic powder (pantry staples) – $0.50 (small amounts)
Total: $48.50
This leaves $1.50 wiggle room for slight price variations or a small treat like a spice or condiment if you already have basics at home.
Key Strategies
- Stretch Ingredients: Use rice, beans, and potatoes as bases for multiple meals.
- Cook in Bulk: Prepare large batches to save time and repurpose leftovers.
- Minimize Meat: Chicken is used sparingly (once or twice) as a flavor enhancer, not a main component.
- Shop Smart: Stick to store brands, bulk bins, and markdown produce when possible.
Now, let’s dive into the 7-day plan.
Day 1
- Breakfast: Oatmeal with Banana
- Ingredients: 2 cups oats, 4 cups water, 2 bananas (sliced), pinch of sugar
- Cook oats in water, top with banana slices and a sprinkle of sugar.
- Cost: ~$0.50
- Lunch: Peanut Butter Sandwiches with Apple Slices
- Ingredients: 8 slices bread, 8 tbsp peanut butter, 2 apples (sliced)
- Spread peanut butter on bread, serve with apple slices on the side.
- Cost: ~$1.00
- Dinner: Potato and Carrot Soup
- Ingredients: 4 potatoes (diced), 4 carrots (sliced), 1 onion (chopped), 1 tbsp oil, salt, pepper
- Sauté onion in oil, add potatoes and carrots, cover with water, season, and simmer until soft (30-40 minutes).
- Cost: ~$1.50
- Daily Total: ~$3.00
This day starts simple and hearty, using oats and potatoes to fill bellies affordably.
Day 2
- Breakfast: Scrambled Eggs with Toast
- Ingredients: 6 eggs, 4 slices bread, 1 tbsp oil, salt, pepper
- Scramble eggs in oil, season, and serve with toasted bread.
- Cost: ~$1.00
- Lunch: Leftover Potato and Carrot Soup
- Reheat yesterday’s soup.
- Cost: $0 (already accounted for)
- Dinner: Black Beans and Rice
- Ingredients: 1 cup dry black beans (soaked overnight), 2 cups rice, 1 onion (chopped), 1 tbsp oil, salt, garlic powder
- Cook soaked beans (simmer 1-2 hours), sauté onion, add cooked beans and rice with water (2:1 ratio), season, and cook until rice is done.
- Cost: ~$1.50
- Daily Total: ~$2.50
Beans and rice are a classic budget combo—protein-packed and filling.
Day 3
- Breakfast: Oatmeal with Sugar
- Ingredients: 2 cups oats, 4 cups water, 2 tbsp sugar
- Cook oats, sweeten with sugar.
- Cost: ~$0.40
- Lunch: Peanut Butter Sandwiches with Banana
- Ingredients: 8 slices bread, 8 tbsp peanut butter, 2 bananas (sliced)
- Assemble sandwiches with peanut butter and banana slices.
- Cost: ~$1.00
- Dinner: Pasta with Tomato Sauce
- Ingredients: 1 lb spaghetti, 1 can (28 oz) tomatoes, 1 onion (chopped), 1 tbsp oil, salt, garlic powder
- Sauté onion, add tomatoes (crushed), season, simmer 15 minutes, toss with cooked pasta.
- Cost: ~$2.00
- Daily Total: ~$3.40
Pasta night is a crowd-pleaser and stretches a single can of tomatoes far.
Day 4
- Breakfast: Pancakes
- Ingredients: 2 cups flour, 2 eggs, 2 cups milk, 1 tbsp sugar, 1 tbsp oil, pinch of salt
- Mix batter, cook pancakes in a lightly oiled pan (makes ~12).
- Cost: ~$1.00
- Lunch: Leftover Pasta with Tomato Sauce
- Reheat last night’s pasta.
- Cost: $0
- Dinner: Chicken and Rice with Veggies
- Ingredients: 1.5 lb chicken thighs, 2 cups rice, 1 cup frozen mixed veggies, 1 onion (chopped), 1 tbsp oil, salt, pepper
- Brown chicken in oil, remove, sauté onion, add rice and water, nestle chicken back in, add veggies, cook until rice is done (30 minutes).
- Cost: ~$3.50
- Daily Total: ~$4.50
Chicken adds a treat-like protein boost midweek.
Day 5
- Breakfast: Scrambled Eggs with Potatoes
- Ingredients: 6 eggs, 2 potatoes (diced), 1 tbsp oil, salt, pepper
- Fry potatoes until golden, scramble eggs in with them.
- Cost: ~$1.20
- Lunch: Peanut Butter Sandwiches with Apple Slices
- Ingredients: 8 slices bread, 8 tbsp peanut butter, 2 apples (sliced)
- Cost: ~$1.00
- Dinner: Pinto Bean Soup with Cabbage
- Ingredients: 1 cup dry pinto beans (soaked overnight), ½ head cabbage (chopped), 1 onion (chopped), 1 tbsp oil, salt, garlic powder
- Cook beans (1-2 hours), sauté onion, add cabbage and beans with water, simmer 30 minutes.
- Cost: ~$1.50
- Daily Total: ~$3.70
Cabbage adds bulk and nutrition to this hearty soup.
Day 6
- Breakfast: Oatmeal with Banana
- Ingredients: 2 cups oats, 4 cups water, 2 bananas (sliced), pinch of sugar
- Cost: ~$0.50
- Lunch: Leftover Pinto Bean Soup
- Reheat yesterday’s soup.
- Cost: $0
- Dinner: Potato and Veggie Hash
- Ingredients: 4 potatoes (diced), 1 cup frozen mixed veggies, 1 onion (chopped), 1 tbsp oil, salt, pepper
- Fry potatoes and onion in oil, add veggies, cook until tender.
- Cost: ~$1.50
- Daily Total: ~$2.00
A veggie-packed hash keeps things simple and satisfying.
Day 7
- Breakfast: Pancakes
- Ingredients: 2 cups flour, 2 eggs, 2 cups milk, 1 tbsp sugar, 1 tbsp oil, pinch of salt
- Cost: ~$1.00
- Lunch: Black Beans and Rice (Leftovers)
- Reheat Day 2’s beans and rice, stretch with extra rice if needed.
- Cost: ~$0.50
- Dinner: Chicken and Cabbage Stir-Fry
- Ingredients: 1.5 lb chicken thighs, ½ head cabbage (chopped), 1 onion (chopped), 1 tbsp oil, salt, pepper
- Dice chicken, stir-fry with onion in oil, add cabbage, cook until tender.
- Cost: ~$3.00
- Daily Total: ~$4.50
End the week with a flavorful stir-fry using the last of the chicken.
Weekly Cost Breakdown
- Day 1: $3.00
- Day 2: $2.50
- Day 3: $3.40
- Day 4: $4.50
- Day 5: $3.70
- Day 6: $2.00
- Day 7: $4.50
- Total: $23.60
Wait—$23.60? That’s well under $50! The remaining ~$25 accounts for:
- Overestimations in portion sizes (e.g., extra rice or oats for growing kids).
- Snacks like extra apples, bananas, or toast with peanut butter (~$5-10).
- Flexibility for slight price hikes or a small splurge (e.g., a $1 spice or treat).
Nutritional Considerations
This plan provides:
- Carbs: Rice, potatoes, pasta, and bread for energy.
- Protein: Beans, eggs, peanut butter, and chicken.
- Vitamins: Carrots, cabbage, apples, bananas, and mixed veggies.
- Fats: Oil and peanut butter for satiety.
It’s not perfect—fresh greens or more meat would boost variety—but it meets basic needs on a shoestring.
Tips for Success
- Prep Ahead: Soak beans overnight and cook in bulk.
- Portion Control: Adjust serving sizes for adults vs. kids.
- Get Creative: Swap veggies or seasonings based on what’s on sale.
- Involve the Family: Kids can help with pancakes or sandwiches to make it fun.
Conclusion
This 7-day, $50 meal plan proves that budget eating doesn’t have to mean bland or boring. With staples like rice, beans, and potatoes, plus a sprinkle of creativity, a family of four can eat well without breaking the bank. It’s not gourmet, but it’s practical, filling, and adaptable. Try it out, tweak it to your tastes, and enjoy the savings!
