Grocery List and Meal Plan for Under $100/week
The costs of groceries is rising and we’re all feeling it. So, we’ve come up with a budget-friendly sample meal plan that you can use for your grocery shopping. It comes out to under $100 for the week and includes a range of nutrient-dense ingredients and balanced meals.
Why Meal Planning?
Meal planning can save you time and money, especially when you follow some of our general meal plan tips below. A little preparation can go a long way in reducing your grocery bill and nourishing your family. Especially when you consider that a dinner out for a family of four can easily be over $80, this weekly meal plan is efficient, tasty and a great way to save money!
Notes: This meal plan is based on an average family size of four, including two adults and two children. It is also a general flexitarian meal plan, meaning it includes animal-based products, dairy, whole grains and fruits and vegetables. You can always opt for gluten-free versions, or plant-based protein replacements (plant-based meats, beans, legumes, soy) when applicable.
This meal plan also assumes you have common ingredients on hand, such as butter, olive oil, spices, honey, flour, etc.
General Meal Plan Tips
Here are some general meal plan tips to stretch your groceries.
– Aim for a couple of meatless meals each week – Reducing meat can save you money when you can replace it with beans or legumes, which are much more affordable. You don’t have to give up animal products completely though – they are great sources of nutrition and can still fit in a budget-friendly meal plan!
– Know what’s on deal – If you are a loyal grocery shopper, you may use the weekly deals to plan your weekly meal plan. Base your upcoming meals on what’s on sale. If ground chicken is buy one get one free, maybe you try to include a ground chicken meal this week and either make two meals (one to freeze for later), or save and freeze the other package for a future recipe.
– If you have leftovers from a meal, you can repurpose them into something else with the same ingredients. Check out this post on how to repurpose sweetpotato leftovers.
– Take stock of your pantry – See what canned and dry goods you may need to replenish, as pantry goods are always great starters for meals. Things like rice and grains, canned beans, lentils, canned tomatoes, sweetpotatoes, canned fruits and vegetables, frozen fruits and vegetables and canned seafood are great options.
Ingredients
Here is your sample grocery list.
Meats/proteins ($20)
– Carton of eggs
– 1-2 lbs Ground turkey
– 2 Canned chickpeas
– 2 Canned black beans
– 2 Canned salmon
Dairy ($10-12)
– Gallon of milk (or plant-based milk of choice)
– 12-16 oz low fat shredded cheese (or feta cheese)
– Low fat plain or vanilla Greek yogurt
Produce ($15-20)
– 1 container frozen or fresh blueberries
– 6-8 Bananas
– 2 avocados
– 1-2 cans of canned pineapple
– 1 Mango
– 2 Onions
– 1 bag of spinach
Starches and grains ($20)
– 3-4 medium sweetpotatoes
– 18 oz oats
– 1 loaf of whole wheat bread
– A bag of grain of choice – rice, barley, quinoa
– 1 small bag of whole wheat tortillas
– 1 12 oz box of pasta shells
Other ($15-20)
– cocoa powder
– Nuts of choice (for snacking)
– 1 container chicken broth
– 1 jar marinara sauce
Meals:
Here are some meals to make with the above ingredients.
Breakfasts:
– Sweetpotato blueberry baked oatmeal
– Avocado toast with eggs
– Smoothie – Can swap milk for orange juice
Lunches:
– Grain bowls are an easy way to use rice, barley or any other grain. Add in greens, roasted sweetpotatoes, protein of your choice (chicken, ground turkey, soy, beans, etc.), and a fat, like avocados, cheese, nuts or a dressing.
– We love these sweetpotato buddha bowls or sweetpotato summer fruit salad as inspiration.
– Bean and cheese tortillas/tacos
Dinners (Pick 3 and make extra for leftovers!)
– Sweetpotato hamburger casserole
– Canned salmon fritters with sweetpotato fries
– Stuffed sweetpotatoes with beans, cheese and ground turkey (can also add hummus/hot sauce/BBQ sauce, etc.)
Snacks/Dessert
– Roasted chickpeas or nuts with fruit
– Smoothie – Sweetpotato creamsicle or sweetpotato mango
We hope you enjoy this sample meal plan and let us know your favorite recipes!