Weekly Meal Plan (with Grocery List) #1

Food prices are rising, but feeding your family wholesome, filling meals doesn't have to break the bank. This one-week meal plan for a family of four stays under $100 (based on Walmart pricing) while including breakfast, lunch, dinner, snacks, and dessert, plus plenty of fruits, veggies, protein, and whole grains to keep everyone nourished.

Grab all the items you need from Walmart with this Share a Cart link. See Recipes and notes below so you can be sure to maximize every dollar.

When you're on a super tight and restricted budget, one of the hardest things to do is adjust the grocery budget, and usually that means leaving out the snacks and the treats. This sometimes makes things much harder not only on you but on the kids, too. Been there, done that.

This meal plan is great because it lets you afford those tiny splurges and treats, which allows you to feel more human. A little treat can go a long way in making life feel more normal.

Snacks

Daily snacks stay simple and flexible based on what you have on hand. Ideas include:

• Small individual bags of chips
• Leftover fruits and veggies from meals
• Graham crackers and milk (kids still love these!)
• Fresh watermelon (great for hydration and filling little tummies!)

Portion graham crackers by dividing the sheets. Most boxes have 3 packages of 9 sheets each.

Sunday

Begin the day by starting with my Instant Pot Yogurt. This won't be ready to eat for at least a day, and you'll need it by Monday morning. The good news is that it's one of those set it and forget it type of recipes. Very hands-off.

Breakfast- Cereal and ½ a banana. Simple and fuss-free.

Lunch- Ham and turkey sandwiches. They don't need to be fancy with lettuce, tomatoes, and cheese unless you already have those things on hand. Keep it simple with on-hand condiments, meat, and cheese.

Dinner- My Chicken Leg Sheet Pan Dinner, except swap out the fresh brussel sprouts for a bag of frozen broccoli. Just put it on the pan with the chicken and potatoes and bake as usual.

Dessert- Peanut Butter Cookies. Mix 1 cup peanut butter, 1 cup sugar, and 1 egg until smooth. Scoop into balls, flatten with a fork, bake at 350°F for 10-12 minutes. Cool before removing.

Monday

Breakfast- Make my Strawberry Blueberry Pancakes (use blueberries only). Use 2 egg yolks and save whites for later. Serve with homemade yogurt topped with strawberries.

Lunch- Corndog Muffins. Prepare 2 boxes of Jiffy corn muffin mix and half a package of hot dogs, chopped. Fill muffin tins, bake at 400°F for 15 minutes. Serve with baby carrots.

Dinner- Turkey meatloaf. Sauté 1 small diced onion in 1 tablespoon olive oil until softened. Stir in 2 minced garlic cloves and a pinch of red pepper flakes; cook until fragrant. In a bowl, combine the onion mixture with 1 egg, 2 tablespoon ketchup, 1½ teaspoon Worcestershire sauce, ½ teaspoon Italian seasoning, ¼ cup breadcrumbs, 1 teaspoon kosher salt, and pepper.

Mix in 1 lb of ground turkey until well combined. Shape into a loaf on a baking sheet, brush with ketchup, and bake at 325°F for 40 minutes. Brush with remaining ketchup and bake 5 more minutes until fully cooked.

Grab about 4 or 5 medium-sized russet potatoes and wash them well, peel them, and boil them for mashed potatoes. Steam a bag of frozen vegetables and your meal is set.

Dessert- Rice Pudding. In a saucepan, combine ½ cup uncooked white rice, 1 cup water, and a pinch of salt. Bring to a boil, reduce heat, cover, and simmer for 15 minutes until rice is tender. Stir in 2 cups milk, ⅓ cup sugar, and cook over medium heat, stirring often, until thick and creamy (about 15-20 minutes). Remove from heat, stir in 1 teaspoon vanilla and a pinch of cinnamon or nutmeg if desired. Serve warm or chilled.

Before going to bed, prepare tomorrow's breakfast.

Tuesday

Breakfast- Peanut Butter Banana Overnight Oats. Prepare these oats using your homemade yogurt, omitting the chia seeds if you don't have any. In the morning, serve it with half a banana.

Lunch- Ham and turkey sandwiches. They don't need to be fancy with lettuce, tomatoes, and cheese unless you already have those things on hand. Keep it simple with on-hand condiments, meat, and cheese.

Dinner- Similar to my Chicken Fajita Freezer Meal, but served over cooked rice instead of in tortillas. Use a packet of seasoning mix, one bell pepper, one onion, and leftover shredded chicken from the chicken drumstick meal on Sunday.

Dessert- Busy Day Cake and 7 Minute Frosting (using the reserved egg whites)

Cake- In a bowl, mix 1 cup sugar, 1 egg, 2 tablespoon softened butter, and 1 teaspoon vanilla until smooth. Stir in 1½ cups all-purpose flour, 2 teaspoon baking powder, and ½ teaspoon salt, then slowly mix in ¾ cup milk until just combined. Pour the batter into a greased 8x8 baking dish and bake at 350°F for 30-35 minutes, or until a toothpick comes out clean. Let cool slightly before slicing and serving.

Frosting- In a heatproof bowl over simmering water, combine 2 egg whites, 1½ cups sugar, ¼ teaspoon cream of tartar (or 1 tablespoon light corn syrup), and ⅓ cup water. Beat with a hand mixer on high for about 7 minutes, until stiff, glossy peaks form. Remove from heat, add 1 teaspoon vanilla, and beat 1-2 more minutes until fluffy and spreadable. Use immediately to frost your cooled cake.

Divide the cake in half and eat half tonight and half another night.

Wednesday

Breakfast- Keep it simple with just yogurt and some strawberries and blueberries.

Lunch- Ham and turkey sandwiches. They don't need to be fancy with lettuce, tomatoes, and cheese unless you already have those things on hand. Keep it simple with on-hand condiments, meat, and cheese.

Dinner- Sausage Green Bean Potato Casserole.

Dessert- Small batch apple crisp- Peel and slice 3-4 apples, then toss with 1 tablespoon lemon juice (optional), 2 tablespoon sugar, and 1 teaspoon cinnamon. Spread the apples in a greased loaf pan. In a bowl, mix ½ cup oats, ¼ cup flour, ¼ cup brown sugar, ¼ teaspoon cinnamon, and a pinch of salt. Cut in 3 tablespoon butter until crumbly, then sprinkle over the apples. Bake at 350°F for 35-40 minutes, until the top is golden and the apples are soft. Let cool slightly before serving.

Thursday

Breakfast- Cereal + ½ an apple each, sliced.

Lunch- Egg Drop Soup and Baked Grilled Cheese.

Dinner- Hot Dog Fried Rice using a bag of frozen mixed veggies and the leftover hot dogs from the other day.

Dessert- Eat the remaining busy day cake.

Friday

Breakfast- Cereal + ½ an apple each, sliced.

Lunch- Ham and turkey sandwiches. They don't need to be fancy with lettuce, tomatoes, and cheese unless you already have those things on hand. Keep it simple with on-hand condiments, meat, and cheese.

Dinner- Family movie night. Pop some popcorn and heat up those freezer pizzas and enjoy a nice night in! Note air popping popcorn can be significantly cheaper so if you don't have one yet, you may want one eventually.

Dessert- Depression era cake- In a bowl, mix 1 ½ cups flour, 1 cup sugar, ¼ cup cocoa powder, 1 teaspoon baking soda, and ½ teaspoon salt. Stir in 1 cup water, ⅓ cup vegetable oil, 1 tablespoon vinegar, and 1 teaspoon vanilla until smooth. Pour the batter into a greased 8x8 pan and bake at 350°F for 30 minutes or until a toothpick comes out clean. Let cool before serving. Dusting with powdered sugar is always nice.

Saturday

Breakfast- Cereal and ½ a banana.

Lunch- Ham and turkey sandwiches. They don't need to be fancy with lettuce, tomatoes, and cheese unless you already have those things on hand. Keep it simple with on-hand condiments, meat, and cheese.

If you still have baby carrots, serve them up with some peanut butter for more protein.

Dinner- Mac and Cheese Tuna Casserole. Omit the Ritz cracker topping and serve from the pot instead of baking. Serve alongside some steamed frozen vegetables.

Dessert- Apple parfaits- Peel and dice 2 apples, then microwave them with 1 teaspoon cinnamon and 1 tablespoon water for 2-3 minutes until soft and warm. In a glass, layer a few spoonfuls of warm cinnamon apples with Greek yogurt. Repeat the layers. Serve immediately for a cozy treat.

Notes on Portioning & Leftovers

Use leftovers for lunches to save time and money. Double recipes if needed to ensure enough for lunches and reduce cooking time. See more ideas on How to Reuse Leftover Food.

Budget-Friendly Shopping Tips

• Buy frozen vegetables and fruits for longer shelf life and cost savings
• Use sale items and store brands (Great Value)
• Cook staples like rice, beans, and pasta in bulk
• Stretch meat with beans or frozen veggies
• Plan snacks with affordable staples like graham crackers, carrots, and fresh fruit

Feeding your family well on a tight budget can feel overwhelming, but with a little planning and some simple, affordable ingredients, it's completely doable, and even enjoyable! This meal plan shows that you don't have to sacrifice flavor, nutrition, or those little treats that make mealtime special.

Remember, the key is flexibility. Use what you have on hand, swap ingredients based on sales, and don't be afraid to get creative with leftovers. Small changes add up to big savings without sacrificing the joy of sharing meals together.

If you found this meal plan helpful, be sure to share it with friends and family who could use a budget-friendly boost in the kitchen! And if you try any of the recipes, I'd love to hear how they turn out.

Happy cooking and saving!

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