Meals on

a Budget
Family of 4
Monthly grocery budget = $900
Weekly budget = $225
Daily budget = $30

Tips for making budget last:

Purchase frozen (without sauce) or canned vegetables. (If using canned, rinse with water before preparing)
Visit local farmers markets for deals on fresh produce. (Markets will often double your money if you are
spending your EBT at their market)
Only buy fresh food you know you will use before it expires.
Try mixing some fresh and frozen/canned produce to make it last.
Plan out your meals for the week and create a shopping list of necessary items. Keep in mind all the
components of a healthy meal: plate vegetables, starches and
Prepare meals that can be frozen and used throughout the week when you are in a hurry
Eating out is expensive! Try making favorite restaurant dishes at home.
Buy fruits/veggies that are in season.
Buy the store brand for dry goods.

Helpful resources:

- http://twocents.lifehacker.com/a-guide-to-planning-meals-when-you-re-on-a-tight-budget-1573204892
- http://www.bhg.com/recipes/healthy/dinner/cheap-heart-healthy-dinner-ideas/#page=1
- https://www.pinterest.com/photorhonda/healthy-budget-friendly-meals-and-sides/

Breakfast:
Oatmeal: 2 Cups
1 Cup sliced almonds
4 pieces of fruit

Lunch:
8 slices 100% whole
wheat bread
1 large can tuna in
water
1 avocado
Tomato slices
Carrots and celery with
low fat dip
Dinner:
Rotisserie Chicken
4 Okinawan sweet
potatoes
1 bunch Asparagus

Breakfast:
4 eggs
cup frozen broccoli
cup fresh onion
cup mushrooms
Black pepper to taste
1 can lite spam
2 cups cooked brown
rice
Lunch:
Chicken salad from
leftover rotisserie
chicken on celery and
carrots
On bed of spinach
Oil and vinegar or low
fat dressing

Breakfast:
4 cups Greek yogurt
4 pieces fruit or 2 cups
fruit 1 cup multigrain
cheerios

Breakfast:
Smoothie:
2 cups spinach, 2
bananas, 2 tbsp peanut
butter, 2 cups skim
milk

Lunch:
2 cups poke
4 cups brown rice
Small salad with
spinach, tomatoes,
carrots, onions, celery
Low fat dressing

Lunch:
Leftover chicken for
chicken salad with
carrots and celery and
spinach
Oil and vinegar or low
fat dressing

Dinner:
4 4.5 ounce frozen
bags Saimin
12 ounces Mushrooms
2 cups Spinach
4 Eggs

Dinner:
4 pieces chicken for
Chicken stir fry with
peppers, squash
Snow peas and bok
choy

Dinner:
Stew with sweet
potatoes, chicken,
green beans, broccoli,
carrots, kidney beans
(rinsed)
Vegetable broth

Breakfast:
4 eggs
cup frozen broccoli
cup fresh onion
cup mushrooms
Black pepper to taste
1 can lite spam
2 cups cooked brown
rice
Lunch:
Leftover stew

Dinner:
4 Pork chops
1 large can cream of
mushroom soup made
with water
Green Beans

Example Week 1 Grocery List:

o 1 Large can Quaker Oats Instant Oatmeal
o 1 bag sliced almonds
o 2 cups poke
o 4 bags frozen saimin
o Vegetables Broth
o 1 18 oz jar store brand peanut butter
o 1 loaf 100% whole wheat bread
o 1 12 oz can of chunk light tuna in water
o 2 avocados
o 16 oz Campari tomatoes
o 1 bag fresh carrots (not baby)
o 1 bag celery on the stalk
o 1 rotisserie chicken (whole-remove skin)
o 4 Okinawan sweet potatoes
o 2 bunch asparagus
o 1 dozen eggs
o 1 pack store brand frozen broccoli (no sauce)
o 1 packet frozen bell pepper mix (no sauce)
o 1 large onion
o 1-16 oz packet mushrooms
o Black pepper
o 2 cans Lite Spam
o 1 bag brown rice (store brand) (5 lb)
o 2 bunch Spinach
o 1 -32 oz container Greek yogurt
o 2 box multigrain cheerios
o 2 can kidney beans (no salt added)
o 1 package frozen or fresh Green Beans (store brand)
o 1 package Long rice noodles
o 1 yellow squash, 1 zucchini
o Low fat dressing
o Fruit: apples, bananas, apple-bananas, pineapple, papaya, mango, etc
o 4 pork chops
o 1 22.6 oz can crema of mushroom soup
o Snow peas
o Bok choy
o 1 gallon skim milk
o TOTAL:

$4.08
$2.59
$9.99
$3.96
$2.08
$2.18
$3.99
$2.50
$2.50
$5.44
$1.18
$3.38
$15.33
$2.78
$9.98
$4.99
$2.00
$5.99
$3.98
$2.29
$3.18
$5.44
$3.50
$6.49
$4.98
$8.16
$1.96
$1.32
$3.00
$5.67
$2.99
$10-$20
$7.47
$2.60
$3.49
$1.98
$4.69
$178.13