7-Day Meal Plan: Feed a Family of Four on $35 – Delicious & Budget-Friendly Recipes

Can you really feed a family of four for an entire week on just $35? It might sound like an impossible feat, but with the right planning, strategic shopping, and some creative cooking, it’s absolutely achievable. This $5 a day grocery budget challenge is designed to demonstrate how affordable ingredients, clever batch cooking techniques, and smart meal preparation can stretch a limited budget into a full 84 balanced and satisfying meals.

The recipes featured in this meal plan aren’t about fancy gourmet creations; they are about creating nourishing, filling, and kid-friendly dishes that are easy to prepare and won’t break the bank. Whether you’re facing a temporary emergency grocery budget situation, actively trying to reduce your food expenses, or simply searching for inspiration for cheap and delicious dinner ideas, this plan will prove that $35 can go a surprisingly long way.

Looking for more ways to save on family meals? You might also like these Cheap Family Meals Under $10.

Watch the $35 Grocery Budget Challenge Video:

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$35 Grocery List

(Based on Utah Pricing at a local Walmart)

Grains & Breads

• Quick oats
• 1 loaf of bread
• 1 lb white rice
• 5 lb bag of russet potatoes
• 1 bag all-purpose flour

Proteins

• 2 dozen eggs
• Peanut butter
• 2 lbs ground turkey
• 2 cans of tuna
• 1 lb dry lentils
• 8 oz cheddar cheese

Vegetables

• 2 yellow onions
• 1 bag of carrots
• 1 small/medium green cabbage
• 2 bags frozen mixed vegetables
• 1 bulb of garlic
• 1 apple

Canned & Packaged

• 14 oz can diced tomatoes
• 14 oz can mixed chili beans

For even more ultra budget-friendly recipes, check out my 25 BEST Cheap & EASY Dinners Under $10 or 39 Healthy Meals for $20.

Made With Love,

Day 1 – Batch Cook Day: Preparing for the Week

Breakfast: Oatmeal with Peanut Butter – A Simple Start

Try also: Hidden Veggie Chocolate Muffins (Mini Size).

Ingredients:

• 1 ½ cups oatmeal
• 4 tbsp peanut butter

Instructions:

1. Cook oatmeal according to package directions.
2. Stir in peanut butter until well combined.

Lunch: Egg & Veggie Stir-Fry – Quick and Nutritious

Try also: Creamy Chicken and Egg Noodles.

Ingredients:

• 6 eggs
• 1 tbsp oil
• ¼ onion, diced
• 1 tbsp minced garlic
• 1 ½ cups frozen mixed vegetables
• 1 tsp garlic powder
• 1 tsp paprika
• ½ tsp Italian seasoning
• Salt & pepper to taste

Instructions:

1. Heat oil in a skillet over medium heat. Sauté onion, garlic, and mixed vegetables until softened.
2. Crack in eggs, scramble until cooked through.
3. Season with garlic powder, paprika, Italian seasoning, salt, and pepper.
4. Serve immediately.

Dinner: Turkey Cabbage Stir-Fry (Make Extra for Day 3) – Flavorful and Filling

Try also: Easy Chicken Vegetable Stir Fry or Easy Ground Beef Stir Fry.

Ingredients:

• 1 lb ground turkey
• ⅓ onion, diced
• ¾ head cabbage, shredded
• 2 tbsp soy sauce
• 1 tbsp oil
• 1 tbsp minced garlic

Instructions:

1. Heat oil in a skillet over medium-high heat. Sauté onion and garlic until fragrant.
2. Add ground turkey and cook until browned, breaking it up with a spoon.
3. Stir in shredded cabbage and soy sauce. Cook until cabbage is tender and slightly wilted.

Day 2: Simple and Satisfying Meals

Breakfast: Scrambled Eggs + Toast – A Classic Combination

Two different ways to cook eggs: Sheet Pan Style Eggs or Oven Scrambled Eggs.

Ingredients:

• 6 eggs
• 2 slices bread, halved (4 half slices)
• Butter or oil for cooking
• Salt & pepper to taste

Instructions:

1. Toast bread to your desired level of crispness.
2. Scramble eggs in a pan with a little butter or oil until cooked to your liking.
3. Serve eggs with half-slice toast per person.

Lunch: Baked Potatoes with Ground Turkey + Cheese – Customizable and Delicious

Check out my 14 Must-Try Potato Dinners That Are Cheap, Easy, and Crazy Delicious!

Ingredients:

• 4-5 medium potatoes
• 1/2 lb ground turkey
• 1 tbsp taco seasoning
• 1/3 cup water
• 1 tbsp oil
• 1/2 tbsp garlic salt
• 3 oz shredded cheddar cheese

Instructions:

1. Bake potatoes at 400°F for 45–60 minutes or microwave until soft.
2. Cook the turkey in a large pan over medium heat until cooked through. Stir in the taco seasoning and water. Simmer for a few minutes.
3. Slice potatoes open, top with seasoned ground turkey and shredded cheese.

Dinner: Lentil & Veggie Soup – Hearty and Nutritious

Try my FAVORITE Lentil Potato Burrito Wraps.

Ingredients:

• 1 cup dry lentils
• 1/3 green cabbage diced
• 1 tbsp oil
• 1/2 onion, diced
• 2 carrots, diced
• 1 can (14 oz) diced tomatoes
• 5 cups water or broth (vegetable or chicken)
• Seasonings: salt, pepper, garlic powder, onion powder, Italian seasoning, paprika, to taste

Instructions:

1. In a large pot, sauté onion and carrots in oil until softened.
2. Add lentils, diced tomatoes, seasonings, and water or broth.
3. Bring to a boil, then reduce heat and simmer for 25–30 minutes or until lentils are soft.

Day 3 – Leftover Love: Maximizing Your Resources

• Breakfast: Peanut Butter Toast
• Lunch: Leftover Turkey Cabbage Stir-Fry
• Dinner: Rice Bowl (Recipe Below)

Rice Bowl – Batch Cooking for Efficiency

Ingredients:

• 2 cups dry rice
• Water to cook the rice
• 1 1/2 cups frozen veggies (mixed, peas, carrots)
• 1 tbsp minced garlic
• 4 eggs
• 1/2 tsp salt
• Pepper to taste
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp paprika
• 1/2 tsp oregano

Instructions:

1. Cook the rice according to package instructions. Prepare a large batch for multiple meals.
2. Add 1 tbsp olive oil to a pan on the stove. Add the frozen vegetables and cook on medium heat until heated through and tender. Stir in the minced garlic during the last minute of cooking.
3. Fry or scramble eggs in the vegetable pan, seasoning with salt and pepper.
4. Stir the cooked rice into the pan with the vegetables and eggs. Serve hot.

Day 4 – Tuna Sandwich and a Tasty Egg Frittata: Budget-Friendly Variety

• Breakfast: Oatmeal (same as Day 1)
• Lunch: Tuna Sandwiches (Recipe Below)

Ingredients for Tuna Sandwiches:

• 2 cans tuna, drained
• ¼ cup mayonnaise or plain yogurt
• 1/3 diced onion
• Salt, pepper to taste
• Bread
• Optional: diced celery or onion for added flavor

Instructions:

1. Mix tuna with mayonnaise or yogurt, diced onion, and seasonings in a bowl.
2. Spoon the tuna mixture onto slices of bread to make sandwiches.

• Dinner: Egg Frittata (Recipe Below)

Egg Frittata (Leftovers for Lunch)

Ingredients for the Egg Frittata:

• 8 eggs
• 1 russet potato, shredded
• 1 cup frozen mixed vegetables
• ½ cup shredded cheese
• Salt & pepper to taste
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp paprika

Instructions:

1. Preheat oven to 350°F (175°C).
2. Whisk eggs, shredded potato, frozen mixed vegetables, shredded cheese, salt, pepper, garlic powder, onion powder, and paprika in a large bowl.
3. Pour the mixture into a greased baking dish. Bake for 30-45 minutes or until set.
4. Cool slightly, then cut into portions and serve. Refrigerate leftovers for future meals.

Day 5 – Budget Brunch: Creative Combinations

• Breakfast: Leftover frittata + rice
• Lunch: Leftover lentil soup
• Dinner: Potato + Lentil Hash (Recipe Below)

Ingredients for Potato + Lentil Hash

• 4 potatoes, cubed
• 1 cup frozen mixed vegetables
• 1/2 lb ground turkey
• 1/2 cup dry lentils
• 1/2 cup white rice
• 1/3 cup onion, chopped
• 3 Carrots, peeled and diced
• 5 cups water
• Oil, salt, pepper + seasoning of your choosing. I used garlic powder, onion powder, paprika, Italians seasoning.

Instructions:

1. Sauté ground turkey, onion, carrots, and frozen mixed vegetables in oil until soft and the turkey is cooked through.
2. Add potatoes, lentils, rice, seasonings, and water. Bring to a simmer and cook for 20 minutes, stirring often, until lentils are tender and potatoes are cooked through.

Day 6: Repurposing and Reimagining

• Breakfast: Oatmeal (Try my Blueberry Oatmeal Cups)
• Lunch: Leftover Lentil Stew
• Dinner: Leftover Potato Lentil Hash

Day 7 – Mix & Match Leftovers: The Final Feast

• Breakfast: Homemade rustic bread with microwave steamed apples and peanut butter

Rustic bread:

• 2 cups all-purpose flour
• 1/2 tsp sugar
• 1/2 tsp salt
• 2 tsp baking powder
• 3/4 cup warm water

Instructions

1. Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. In a large bowl, whisk together flour, sugar, salt, and baking powder.
3. Stir in warm water to form a dough.
4. Knead the dough for about 3 minutes on a floured surface.
5. Shape the dough into a rectangle, score the top, and place it on the baking sheet.
6. Bake for 15 minutes, then lower the oven temperature to 350°F (175°C) and bake for an additional 10 minutes.

• Lunch: Leftover Potato Lentil Hash
• Dinner: Chili Lentil Burritos + Homemade Tortillas (Recipes Below)

Ingredients for Chili Lentils:

• 3/4 cup lentils
• 2 cups water
• 1 tbsp taco seasoning
• 14 oz can mixed chili beans

Instructions to make Chili Lentils:

• Add lentils to a pot on the stove, add in water and taco seasoning, and let simmer until tender. Stir in the chili beans and let cook for 10 more minutes.

Homemade Tortillas Ingredients:

• 2 cups all-purpose flour
• 1 tsp salt
• 2/3 cup warm water
• 5 tbsp olive oil or melted butter

Instructions:

1. Add salt to the warm water and stir until dissolved.
2. In a large bowl, combine flour and oil, mixing with a fork until clumpy.
3. Slowly add the water and stir until a dough forms. If it’s too dry, add more water, a tablespoon at a time.
4. Knead the dough on a floured surface for 3-4 minutes, then place it into the bowl, cover with a cloth, and let rest for at least 20 minutes.
5. Divide into 10 equal-sized balls and roll each one into a thin tortilla.
6. Heat a large skillet on medium-high heat. Cook each tortilla for 1-2 minutes on each side until golden brown and slightly puffy. Adjust heat if necessary to avoid burning.

Frequently Asked Questions

Final Thoughts: Embracing Budget-Friendly Cooking

This $35 meal plan is a testament to the fact that it is possible to feed a family on a tight grocery budget. The meals are simple and require resourcefulness, but they’re filling, balanced, and designed to be family-approved. While it may require more planning and effort than a conventional shopping trip, the reward is significant: providing nutritious and delicious meals for your family without breaking the bank.

My own experiences have shaped how I cook today, and my goal is to offer hope, support, and practical ideas for anyone facing similar challenges. It’s important to remember that cooking on a budget can be a creative and empowering process. By embracing resourcefulness, planning, and simple ingredients, you can create delicious and nourishing meals for yourself and your loved ones.

If this plan helps you or someone you love, please share it. Small acts of sharing can make a big difference in someone’s life.

If you’re struggling, don’t hesitate to reach out to food banks, churches, or local support programs. Numerous organizations are dedicated to providing assistance to those in need. And if you’re able, consider donating to a food pantry—even small acts of generosity can make a big difference in the lives of others. 💜

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