- If you're on a tight food budget, you can save money by meal planning and using a grocery list.
- Opting for frozen or in-season produce, shopping sales, and using coupons can also help you save.
Between the rising cost of food and the challenges of making time to cook during a busy work week, you might find it tough to eat healthy on a budget.
That's why we spoke with Mackenzie Burgess, a registered dietitian nutritionist and recipe developer at Cheerful Choices who specializes in offering recipes for people with busy schedules.
Her website features recipes with ingredients you choose, which "means you can skip a grocery run and save money by using food you already have on hand," Burgess says.
With Burgess's guidance, we've created a shopping list and a week's worth of recipes for healthy meals (breakfast, lunch, and dinner) that will cost you — at most — five dollars per day.
Along with the recipes, you'll also find some tips for how to stretch a dollar while still getting plenty of the nutritious foods that make up a balanced diet, like:
- Fruits and vegetables
- Whole grains
- Nuts and legumes
- Fish and other seafood
- Lean meats and other healthy proteins
Tips for eating on a budget
As a first step, it may help to set aside time each week to plan out your meals and make a grocery list — and then stick to your list when you go shopping. Doing so can help you stay organized and avoid unnecessary or impulsive purchases.
A few more shopping tips to help keep your grocery bills low and ensure your pantry is always stocked:
- Buy staple foods in bulk: Shopping your store's bulk bins for items like grains, beans, and spices, can help you save money and avoid waste.
- Opt for inexpensive generic or store brands: These are often much cheaper than name brands.
- Take advantage of coupons and grocery stores' rewards programs: Many stores have switched to app-based coupons and rewards for added convenience.
Note: From a nutritional standpoint, keep in mind that processed foods, though convenient, usually contain less nutrients than whole foods. By mostly sticking to the perimeter of the grocery store, you'll find great, fresh ingredients to make the most nutritious meals possible.
A few tips to try when shopping for produce:
- Buy fresh produce when it's in season and likely to cost less.
- Only buy as much as you need — planning out your meals can help keep fresh produce from going to waste.
- Some stores sell produce at a discount if it has slight blemishes or is nearly spoiled. You can either quickly use this produce for meals, or freeze it to use later.
- Consider joining a Community Supported Agriculture (CSA) program. A CSA provides you with produce that comes directly from farms. This means you won't just have the freshest produce possible — you might save some money, too.
- Try frozen fruits and vegetables for an inexpensive and convenient option. They usually contain just as many nutrients as fresh produce.
When shopping for meat, try these tips:
- Buy any discounted meats in bulk and freeze them to use later.
- Talk to your local butcher — they can often advise you on cheaper cuts of meat.
- Try organ meats, which tend to be both inexpensive and nutrient dense.
Burgess also suggests additional ways to save:
- Freeze leftovers: "Wasting food is essentially dollars down the drain. Instead of throwing away leftovers or berries on their last leg, you can freeze them. Most leftovers will last anywhere for 1 month to 6 months when frozen. This means you can pull it out at a later date to enjoy," Burgess says.
- Make proteins last longer: "I often like to mix veggies into expensive proteins, burgers, or meat sauces to make them go further and sneak in some extra nutrients. For example, you can make a 'mushroom meat blend' by mixing together a pound of ground meat with a pound of chopped mushrooms," Burgess says.
Shopping list
Below, you'll find a list of the groceries you'll need to make Burgess' recipes for the week. The list doesn't include some items you may already have stocked in your kitchen — like oil, spices, and condiments.
Buying everything on this list will cost you about $140. Of course, this may seem like a sizable investment for inexpensive meals, but you can use the leftover ingredients to make additional meals or servings — which may be helpful if you're feeding a family, or if you'd like to try the recipes for a second week.
Quick tip: If there are items on the grocery list you often use in your cooking, buying them in bulk or when they go on sale will save you a bit of money on your grocery bill.
Fruits and vegetables
- 1 (11 oz) package blueberries
- 3 bananas
- 3 red bell peppers
- 4 avocados
- 1 (8 oz) package sliced mushrooms
- 1 bag celery
- 2 tomatoes
- 2 pints cherry tomatoes
- 1 (11 oz) box mixed greens
- 1 apple
- 1 red onion
- 2 yellow onions
- 4 sweet potatoes
- 1 cucumber
- 1 (16 oz) bag carrots
- 1 garlic bulb
- 1 (12 oz) bag frozen corn
- 1 (12 oz) bag frozen broccoli, cauliflower, and carrots
- 1 (12 oz) bag frozen broccoli
Grains, nuts, and seeds
- 1 (11 oz) bag granola
- 1 box instant oatmeal packets
- 1 loaf whole grain bread
- 1 (32 oz) bag chia seeds
- 1 (16 oz) jar peanut butter
- 1 (5 oz) bag pumpkin seeds
- 1 (16 oz) bag quinoa
- 1 bag whole wheat English muffins
- 1 (8 oz) box chickpea pasta
- 1 (16 oz) package dry spaghetti
- 1 bag whole wheat tortillas
- 1 (32 oz) bag rice
- 1 (16 oz) bag dried lentils
- 1 (5.5 oz) bag honey roasted pistachios
Canned goods
- 1 (15.5 oz) can white beans
- 1 (15.5 oz) can beans of your choice
- 1 (15.5 oz) can black beans
- 1 (15.5 oz) can chickpeas
- 1 (24 oz) jar spaghetti sauce
- 1 (14.5) oz can diced tomatoes
- 1 (5 oz) can tuna
Eggs and dairy
- 1 dozen eggs
- 1 (8 oz) package shredded cheese
- 1 (8 oz) package grated parmesan cheese
- 1 half gallon milk
- 1 (32 oz) container Greek yogurt
Meat
- 1 (12 oz) package breakfast sausage links
- 1 (9 oz) package turkey lunch meat
- 1 pound ground beef
- 1 (4-5 lbs) package chicken
- 1 (1 lb) bag tilapia fillets
Other
- 1 (10 oz) package hummus
- 1 (8 oz) package JUST Egg
- 1 (12 oz) container honey
- 2 (32 oz) cartons vegetable broth
- 1 chili seasoning packet
A full week of meals for under $5 a day
These inexpensive and nourishing meals feature basic ingredients that you can easily modify to your personal tastes.
You can use these recipes to make breakfast, lunch, and dinner for one week — for just $0.58 to $2.37 per serving. The total cost of meals for each day ranges from $3.86 to $4.95.
The recipe prices don't include the cost of oil, seasonings, or condiments. To make all of the recipes as written, you'll need olive oil, salt and pepper, plus the following condiments:
- Dijon mustard
- Mayonnaise
- Vinaigrette
- Soy sauce
- Sesame oil
Note: The cost per serving is based on calculations from food prices at the time the article was written. Prices for some meals may vary slightly, depending on where — and when — you shop.
Day 1: $4.95
Berry parfait
1 serving at $1.83
Ingredients:
- 5 oz Greek yogurt of your choice (substitute vegan yogurt, if desired)
- ½ cup blueberries, or other berries of your choice
- ¼ cup peanut butter granola or maple granola
Instructions:
- Layer all ingredients in a bowl
Mushroom quinoa salad
Four servings at $0.79 per serving
Ingredients:
- 8 oz sliced mushrooms
- 2 cups of cooked quinoa
- ¼ cup toasted pumpkin seeds
- ¼ cup grated parmesan cheese
- Salt and pepper, to taste
Instructions:
- Caramelize mushrooms with a bit of oil in a pan.
- Combine mushrooms with cooked quinoa, pumpkin seeds, parmesan cheese, salt and pepper.
- Divide into bowls and serve.
Pistachio-crusted tilapia
Four servings at $2.33 per serving
Ingredients:
- 1 tablespoon (tbsp) Dijon mustard
- 1 tbsp honey
- 4 tilapia fillets
- ½ cup honey roasted pistachios, roughly chopped
- 12 oz broccoli
- 1 tbsp olive oil
- Salt and pepper, to taste
Instructions:
- Preheat the oven to 425°F.
- Line a baking sheet with parchment paper.
- In a small bowl, combine dijon mustard and honey. Spoon some of the mixture over each tilapia fillet and top with chopped pistachios, pressing gently to adhere.
- Place fillets on the prepared baking sheet and bake for 13-15 minutes, or until the fish flakes easily.
- Steam broccoli according to package instructions. Season with salt and pepper, if desired.
Day 2: $4.38
Avocado bean toast
One serving at $0.58
Ingredients:
- 1 slice whole grain bread or whole wheat English muffin
- ½ avocado, mashed
- ¼ cup white beans, mashed
- 1 teaspoon (tsp) bagel seasoning or pepper
Instructions:
- Toast bread or English muffin.
- Top with mashed avocado, white beans, and bagel seasoning or pepper.
High-protein spaghetti
Four servings at $1.43 per serving
Ingredients:
- 8 oz chickpea pasta
- 1 tbsp olive oil
- 24 oz spaghetti sauce
- 1 large red pepper, diced
- 2 tbsp minced garlic
- ½ cup parmesan cheese
Instructions:
- Cook pasta according to package instructions. Drain the water from the pot and set pasta aside in a strainer.
- Heat olive oil over medium heat in a large pan. Add red pepper and garlic and saute for 2-3 minutes.
- Add spaghetti sauce to the pan with garlic and red pepper and heat to warm through.
- Serve sauce over noodles and top with parmesan cheese.
One-pot chili
4 servings at $2.37 per serving
Ingredients:
- 1 lb ground beef (substitute ground turkey or plant-based ground, if desired)
- 1 onion, diced
- 1 (15.5 oz) can kidney, pinto, black, or cannellini beans, drained and rinsed
- 1 (14.5 oz) can diced tomatoes
- 1 red pepper, diced
- 1 chili seasoning packet
Instructions:
- Cook meat and diced onion in a large pot over medium high heat.
- Add over beans, tomatoes, red pepper, and chili seasoning packet and stir to combine.
- Let simmer for 15 minutes, then serve with any chili toppings of your choice.
Day 3: $4.12
Peanut butter toast
One serving at $0.92
Ingredients:
- 1 slice whole grain bread
- 2 tbsp peanut butter
- ½ banana, sliced
- 5 oz Greek yogurt of your choice (substitute vegan yogurt if desired)
Instructions:
- Toast bread.
- Top bread with peanut butter, banana, and yogurt.
Tuna salad wraps
One serving at $1.82
Ingredients:
- 1 (5 oz can) tuna, drained
- ½ avocado
- 1 tbsp mayonnaise or light mayonnaise
- ¼ cup celery, diced
- ¼ cup tomatoes, diced
- 1 whole wheat tortilla
Instructions:
- In a bowl, combine the drained tuna, avocado, light mayonnaise, celery, and tomatoes.
- Wrap the tuna mixture into a tortilla.
Chickpea tomato spaghetti
Four servings at $1.38 per serving
Ingredients:
- 8 ounces spaghetti noodles
- 2 tbsp olive oil
- 1 (15.5 oz) can chickpeas, drained and rinsed
- 1 pint cherry tomatoes, halved
- ¼ cup grated parmesan cheese
Instructions:
- Cook pasta according to package instructions. Drain water from the pot and set pasta aside in a strainer.
- In a pan, heat olive oil over medium heat.
- Add chickpeas and cherry tomatoes and cook for 5 minutes.
- Add chickpeas and tomatoes to the pasta pot and toss with parmesan cheese.
Day 4: $4.23
Banana pistachio oatmeal
One serving at $1.36
Ingredients:
Instructions:
- Cook oatmeal according to package instructions and top with banana and pistachios.
Turkey and hummus wrap
One serving at $2.19
Ingredients:
- 2 tbsp hummus
- 3 slices turkey lunchmeat
- ½ tomato, sliced
- 4 cucumber slices
- 1 large handful mixed greens
- 1 whole wheat tortilla
Instructions:
- Spread hummus on tortilla.
- Layer on sliced turkey, tomato, and cucumber,
- Top with mixed greens and roll up.
Rice and vegetable bowl
4 servings at $0.68 per serving
Ingredients:
- 4 cups of cooked rice
- 12 oz bag frozen broccoli, cauliflower, and carrots
- 2 cups diced cooked chicken
- 2 tbsp soy sauce
- 2 tbsp sesame oil
Instructions:
- Steam vegetables according to the package directions.
- In a large bowl, combine the rice, vegetables, cooked chicken, soy sauce, and sesame oil.
- Divide into bowls and season with additional soy sauce and sesame oil, if desired.
Day 5: $3.86
Baked egg cups
Six servings of 2 egg cups each at $0.77 per serving
Ingredients:
- 1 red bell pepper, finely diced
- 4 sausage links, cooked and crumbled
- 8 eggs, whisked
- ½ cup shredded cheese of your choice
Instructions:
- Preheat the oven to 350ºF.
- Divide red pepper and sausage among 12 regular silicone muffin cups. If using a metal muffin pan, grease the pan or line pan with baking cups.
- Divide whisked eggs evenly among the 12 cups.
- Top each cup with cheese.
- Bake for 18-20 minutes until eggs are set.
Peanut butter and banana sandwich
1 sandwich at $1.03
Ingredients:
- 2 slices whole wheat bread
- 2 tbsp peanut butter
- 1 banana, sliced
- 1 tbsp honey
- 1 pinch of salt
Instructions:
- Spread peanut butter on each slice of bread.
- Top with banana slices, honey, and a pinch of salt.
Baked sweet potato with black beans
Four servings at $2.06 per serving
Ingredients:
- 4 sweet potatoes
- 1 (15.5 oz) can black beans, drained and rinsed
- ½ cup frozen corn
- 1 tsp taco seasoning or salt and pepper
- ¼ cup shredded cheese
- ¼ avocado, diced
Instructions:
- Preheat the oven to 400°F.
- With a fork or sharp knife, pierce each potato 2 or 3 times.
- Place sweet potatoes on a baking sheet and bake for 40 minutes.
- Meanwhile, in a small bowl mix together black beans, corn, seasoning, and cheese.
- Remove sweet potatoes from the oven after 40 minutes. Then split each, and top with black bean mixture.
- Return to the oven for 10 minutes, or until the cheese has melted.
- Top with avocado.
Day 6: $4.51
Peanut butter smoothie
One serving at $0.99
Ingredients:
- 1 ripe banana, frozen for at least an hour
- 2 tbsp chia seeds
- 2 tbsp peanut butter
- ¼ cup Greek yogurt
- ½ cup milk of your choice
Instructions:
- Add all ingredients to a blender and blend on high until smooth.
Mixed greens and chicken salad
One serving at $1.98
Ingredients:
- 2 cups mixed greens
- ½ cup diced cooked chicken
- 1 apple, diced
- ¼ cup red onion, diced
- 2 tbsp vinaigrette, or 1 tbsp each oil and vinegar, combined
Instructions:
- In a bowl, mix together mixed greens, cooked chicken, apple, red onion, and vinaigrette.
- Toss to combine.
Lentil soup
Four servings at $1.54 per serving
Ingredients:
- 2 tbsp olive oil
- 1 large onion, diced
- 4 small carrots, diced
- 2 cups dried lentils
- 2 (32 oz) packages vegetable broth
- Seasonings and spices of your choice, like salt, pepper, oregano, basil, or garlic powder
Instructions:
- In a large pot, heat olive oil over medium heat.
- Add onion and carrots and saute for 5 minutes.
- Add lentils, broth, and any seasonings of your choice. Bring to a boil.
- Reduce heat and simmer for 30 minutes, until lentils have absorbed the broth and become tender.
Day 7: $4.70
Chia seed pudding
One serving at $1.95
Ingredients:
- ¼ cup chia seeds
- 1 cup milk of your choice
- ½ cup berries
- ¼ cup maple granola or peanut butter granola
- 2 tsp honey
Instructions:
- Stir together chia seeds, milk, and honey in a meal prep container or bowl.
- Let sit overnight to thicken.
- Top with berries and granola before serving.
Egg avocado English muffin
One serving at $0.81
Ingredients:
- 1 whole wheat English muffin
- ¼ avocado, mashed
- 1 scrambled egg or use 1 JUST Egg Folded
Instructions:
- Add mashed avocado over a plain or toasted English muffin.
- Top with scrambled egg — for a vegan option, use JUST Egg Folded instead.
Protein-packed quinoa bowl
4 servings at $1.94 per serving
Ingredients:
- 1 JUST Egg Folded
- 2 cups of cooked quinoa
- 1 pint cherry tomatoes, halved
- 2 avocados, diced
- 4 large handfuls of mixed greens
- Salt and pepper, to taste
Instructions:
- Cook JUST Egg Folded by adding to a toaster or microwaving, according to the package directions.
- Then, chop or tear JUST Egg Folded into bite-sized chunks.
- Add to a bowl alongside cooked quinoa, cherry tomatoes, avocado, leafy greens, and salt and pepper.
- Toss to combine.
Insider's takeaway
You may be working with a tight grocery budget — but that doesn't mean you need to miss out on nutritious and delicious meals.
When you take some time to organize how you shop, stock up on essentials, and focus on whole foods, you may find it easier to create quick and easy meals to keep yourself and your family healthy.