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When you’re shopping for an entire family, it’s easy for the grocery bill to pile up. And when you’re trying to keep your meals healthy and homemade, it’s even harder to keep those costs down. But with a little planning and flexibility, it is possible to feed a family of four on just $100 each week. We’re talking breakfast, lunch and dinner, for seven full days.

So how did we achieve this miracle? With a few simple strategies. Shop on Sunday (and shop whatever is on sale), look for dried beans and legumes, which are inexpensive and easy to stretch in a variety of ways, stock up on fruits and veggies, and leave a little extra in your budget for those staple pantry items you might be low on, such as flour, oats, olive oil or vinaigrette. Then, spend a couple of hours of prep on Sunday afternoon, plan on leftovers for lunch and voila! Groceries for four. Here’s what we did.

(If you’re looking for the recipes, they’re down below the grocery list and meal plan.)

The Shopping List:

GROCERY
Salt-Free Tomato Sauce, $0.99
Salt-Free Tomato Paste, $0.59
Balsamic Vinaigrette, $1.99
Dried Chick Peas, $1.99
Dried Lentils, $1.49
Brown Long-Grain Rice, $1.99
Catellis Extra Fibre Brown Pasta, $1.49
Quick Rolled Oatmeal, $1.99
Unsalted Almonds, $1.99

SUBTOTAL: $14.61

MEAT
Extra Lean Ground Turkey, $5.00
Chicken Leg Quarters and Backs, $8.97
Boneless Chicken Breasts, $9.31

SUBTOTAL: $23.28

PRODUCE
Clementines, $1.97
Strawberries, $2.88
Blueberries (x2), $4
Baby Carrots, $2.97
White Mushrooms, $3
Peppers (4 pack), $2.97
Large Bunch Bananas, $1.51
Lemon (x3), $2
Green Leaf Lettuce, $1.99
Spinach Bunch, $1.99
Red Swiss Chard, $1.97
Seedless Cucumber, $0.99
Garlic (x 5), $0.88
Large Sweet Potatoes (x 3), $1.87
Grape Tomatoes, $2.50
Celery, $1.77
Bagged Red Onions, $2.97
Asparagus, $2.47
Zucchini, $1.67

SUBTOTAL: $42.37

DAIRY
Dozen Large Eggs, $2.68
Almond Milk, $2.99
Aged Cheddar Cheese Brick, $4.99

SUBTOTAL: $10.66

BAKERY
Whole Wheat Tortillas, $2.50
12 Ancient Grains Bread, $2.88

SUBTOTAL: $5.38

TOTAL: $96.30

The Meal Plan:

MONDAY
Breakfast: Blueberry Smoothies
Lunch: Chickpea Salad
Dinner: Lemon Chicken, Swiss Chard with Rice Stir-fry

TUESDAY
Breakfast: Toast & Egg
Lunch:Lemon Chicken, Swiss Chard with Rice Stir-fry
Dinner: Stuffed Peppers and Salad

WEDNESDAY
Breakfast: Blueberry Smoothies
Lunch: Hummus and Veggies
Dinner: Fried Rice

THURSDAY
Breakfast: Oatmeal & Oranges
Lunch: Leftover Fried Rice
Dinner: Pasta with Zucchini

FRIDAY
Breakfast: Toast with Egg
Lunch: Leftover Pasta with Zucchini
Dinner: Chicken Legs and Asparagus with Sweet Potato Fries

SATURDAY
Breakfast: Oatmeal & Oranges
Lunch: Chicken Quesadillas with Salad
Dinner: Lentil Meatballs with Rice

SUNDAY
Brunch: Oat-flour Banana Pancakes
Snack: Oranges and Leftover Hummus and Veggies
Dinner: Warm Lentil Salad

The Recipes:

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