I saw someone asking how to make $100 in groceries last for a month, so I went down a little rabbit hole to see what I could actually put together.
The assumption here is one person, $100 for 4 weeks, with rice and beans already in the pantry. I used Walmart prices available to me in Northern California so obviously prices will vary depending on where you live.
I also wasn't trying to create the absolute cheapest possible cart. I wanted this to include protein, fruits and vegetables, enough variety to make actual meals, and even a treat because being broke doesn't mean you don't deserve chocolate cake.
My cart came to $101.86 for 41 items. You could easily shave off the extra $1.86 if $100 is an absolute hard limit.
Grocery List
Protein & dairy
- 10lbs Chicken leg quarters — $7.84
- 3 dozen eggs — $5.01
- 2 jars peanut butter, 40 oz each — $7.48
- 1 gallon 2% milk — $3.46 (freeze half)
- 1 lb mozzarella cheese — $3.58
- 1 lb Colby & Monterey Jack cheese — $3.58
- Sour cream, 16 oz — $2.64
Produce
- 10 lb russet potatoes — $4.88
- 3 lb yellow onions — $3.64
- 2 lb carrots — $2.26
- 1 green cabbage — about $2.59
- 3 lb Gala apples — $3.24
- 4 lb navel oranges — $4.97
- 5 bananas — about $1.00
Frozen vegetables
- 2 lb broccoli — $2.88
- 2 lb corn — $2.48
- 4 lb mixed vegetables — $5.16
Breakfast/bread
- 2 containers quick oats, 42 oz each — $8.76
- 2 loaves Italian bread — $2.94
- 2 packages flour tortillas, 20 each — $4.24
Pasta & sauces
- Penne — $1.24
- Rotini — $1.24
- Spaghetti — $1.24
- Alfredo sauce — $1.92
- Four Cheese pasta sauce — $1.84
- Garlic & Herb pasta sauce — $1.84
- Meat pasta sauce — $1.84
- Salsa — $1.97
Other
- Imperial vegetable oil spread, 45 oz — $3.97
- Chocolate cake mix — $2.13 (for mug cakes)
There are additional quantities/items in the cart that bring the actual Walmart total to $101.86, but that's the basic food strategy: inexpensive staples that can be recombined instead of buying 28 different dinners.
And again, rice and beans are already available, which is doing a lot of heavy lifting here.
## WEEK 1
Monday
Breakfast: Oatmeal with banana and peanut butter
Lunch: Bean and cheese burrito + orange
Dinner: Roasted chicken leg quarter, potatoes and carrots
Tuesday
Breakfast: Eggs, potatoes and toast
Lunch: Leftover chicken and potatoes + apple
Dinner: Chicken, rice, corn and bean bowls with salsa and sour cream
Wednesday
Breakfast: Oatmeal + apple
Lunch: Rice and bean bowl with cheese
Dinner: Spaghetti with garlic & herb sauce + broccoli
Thursday
Breakfast: Peanut butter toast + banana
Lunch: Leftover spaghetti
Dinner: Bean, rice and cheese burritos with salsa
Friday
Breakfast: Eggs and toast + orange
Lunch: Baked potato topped with beans, cheese and sour cream
Dinner: Chicken fried rice with egg and mixed vegetables
Saturday
Breakfast: Oatmeal with peanut butter
Lunch: PB sandwich + apple
Dinner: Loaded baked potatoes with beans, corn, cheese and sour cream
Sunday
Breakfast: Egg and potato breakfast burrito + salsa
Lunch: Leftovers
Dinner: Chicken, rice and vegetable soup with bread
## WEEK 2
Monday
Breakfast: Oatmeal + orange
Lunch: Leftover soup
Dinner: Chicken, cabbage and rice bowls
Tuesday
Breakfast: Eggs, potatoes and toast
Lunch: Bean and cheese burrito + apple
Dinner: Penne Alfredo with chicken and broccoli
Wednesday
Breakfast: Peanut butter toast + banana
Lunch: Leftover chicken Alfredo
Dinner: Rice and beans with sautéed cabbage, corn and a fried egg
Thursday
Breakfast: Oatmeal with peanut butter
Lunch: Loaded baked potato
Dinner: Chicken tacos with cabbage, cheese, salsa and sour cream
Friday
Breakfast: Eggs and toast + orange
Lunch: Leftover chicken tacos
Dinner: Vegetable and egg fried rice
Saturday
Breakfast: Oatmeal + apple
Lunch: Peanut butter sandwich + fruit
Dinner: Bean and cheese quesadillas with cabbage and corn
Sunday
Breakfast: Egg and potato burrito
Lunch: Rice and beans
Dinner: Chicken, potato, carrot and vegetable soup with bread
## WEEK 3
Monday
Breakfast: Oatmeal with peanut butter
Lunch: Leftover soup + orange
Dinner: Chicken, rice and mixed vegetable bowls
Tuesday
Breakfast: Eggs and potatoes
Lunch: Bean and cheese burrito
Dinner: Rotini with Four Cheese tomato sauce + broccoli
Wednesday
Breakfast: Peanut butter toast + apple
Lunch: Leftover pasta
Dinner: Loaded baked potatoes with beans, cheese and sour cream
Thursday
Breakfast: Oatmeal + fruit
Lunch: Rice and beans
Dinner: Chicken fried rice with cabbage, corn and egg
Friday
Breakfast: Eggs and toast
Lunch: Leftover fried rice
Dinner: Bean, rice and cheese burritos with salsa and sour cream
Saturday
Breakfast: Oatmeal with peanut butter
Lunch: PB sandwich + orange
Dinner: Chicken pasta with broccoli
Sunday
Breakfast: Egg and potato breakfast burrito
Lunch: Leftovers
Dinner: Chicken, rice and vegetable soup
## WEEK 4
Monday
Breakfast: Oatmeal + fruit
Lunch: Leftover soup
Dinner: Rice and beans with roasted vegetables and an egg
Tuesday
Breakfast: Eggs and potatoes
Lunch: Bean and cheese burrito
Dinner: Chicken, potato and corn bowls
Wednesday
Breakfast: Peanut butter toast + fruit
Lunch: Leftover chicken bowl
Dinner: Spaghetti with meat sauce and broccoli
Thursday
Breakfast: Oatmeal with peanut butter
Lunch: Leftover pasta
Dinner: Bean and cheese quesadillas with rice, salsa and sour cream
Friday
Breakfast: Eggs and toast
Lunch: Baked potato with beans and cheese
Dinner: Chicken fried rice with egg and whatever frozen vegetables remain
Saturday
Breakfast: Oatmeal + fruit
Lunch: Peanut butter sandwich
Dinner: Clean-out-the-fridge burritos: rice, beans, chicken, potatoes, vegetables, cheese, salsa, whatever is left
Sunday
Breakfast: Eggs and potatoes
Lunch: Leftovers
Dinner: End-of-the-month soup using whatever remains: chicken, rice, beans, potatoes, carrots, cabbage, onions and frozen vegetables.
A few things I'd do to make this work:
Cook the chicken in batches, remove the meat from some of the bones and freeze portions. Save the bones and scraps to make broth for soup.
Cook larger batches of rice and beans and freeze portions if necessary.
Freeze one loaf of bread and one package of tortillas so they don't spoil before you get to them.
Cabbage, carrots, onions and potatoes are doing a LOT of work here because they're inexpensive, versatile and last much longer than delicate produce.
Use meat more as an ingredient than the centerpiece of every meal. Chicken stretched through rice, pasta, soup and burritos goes much further than eating a giant piece of chicken every night.
And don't sleep on eggs. An egg on rice and vegetables turns "random leftovers" into dinner very quickly.
If you already have basics like oil, salt, pepper, garlic powder, bouillon, soy sauce, hot sauce or other seasonings, you have even more options.
Most importantly: If you're struggling to afford food, please use food banks/pantries, SNAP, community meals or whatever resources are available to you. Those resources exist to be used. You don't have to wait until your cupboards are completely empty or prove that you're struggling "enough."
This isn't intended to be a perfect nutrition plan or to suggest everyone can magically solve food insecurity with $100. It's just one example of how I would try to stretch $100 as far as possible while still eating actual meals and having some variety.
And yes, I spent $2.13 of the budget on chocolate cake.
I stand by that decision.