Consumer spending is down, income levels are stretched, and families across America are struggling with rising food prices. According to Cheapism, some of the fastest-rising grocery items include olive oil, eggs, garlic, cheese, avocados, and rice. NPR adds seafood, coffee, fruit, nuts, chocolate, and beef to the list. For many households, the grocery bill has become one of the most significant expenses each month, especially with supply chain issues and inflation driving up the price tag on essential items.

The best ways to save money are through preserving, smart shopping, meal planning. With a little bit of prep, you can cut grocery spending, avoid impulse buys, and stretch a week’s worth of meals on a tight grocery budget. This 7-day family-friendly meal plan shows how we managed to eat healthy foods on a budget while still serving up nutritious meals and homestyle favorites. These are the real weekly meals from our own meal plan.

The plan kicks off with our simple breakfast rotation, then moves into dinners + recipes. I started the project on a Saturday with a whole chicken, so the list of meals begins there, after breakfast! You can start on any day. It’s always a good idea to build your shopping list around what’s on sale at your local grocery store and what you already have in your pantry. For this plan, I compared prices across Costco, Azure Standard, Thrive Market (Save 40% off your first order), and even Ollie’s discount outlet.

Smart Grocery Strategies for Lower Prices

Here are some cost-effective options and smart shopping habits that have worked for our family when building a weekly meal plan:

• Build a shopping list and stick to it. It’s the best way to avoid impulse buys and make sure you only purchase essential items.
• Shop bargain bins. I don’t consider this impulse buying; I stick to essential items that happen to be marked down.
• Buy in bulk when possible. I compare unit prices across Azure Standard and Costco. Bulk often gives a lower cost per pound.
• Preserve fresh produce in season. Freezing or canning from the garden or local farms saves much food (and money) in the long run. Vegetable scraps are also perfect for making homemade broths.
• Stretch proteins. A brisket, roast, or whole chicken can cover multiple dinners. Use it for one meal, shred leftovers into a new recipe, and simmer bones for broth.
• Cook from scratch. I use grains such as brown rice, corn, and even old fashioned oats to freshly mill flour. It’s a cost-effective option that saves money while boosting nutrition.
• Use budget-friendly appliances. Meals made in the Instant Pot, Crockpot, or casseroles built on rice or pasta, broth, and vegetables help keep grocery spending down.
• Check the unit price. Store brands often provide better deals than name brands.
• Rotate what you already have. This week, I incorporated pancake mix, canned tomato sauce, freeze-dried vegetables, and frozen broccoli that needed to be used before they expired or became freezer-burnt, into the meal plan.

Each meal is budgeted for a family of four, based on the average 2025 food prices. Your grocery trips will vary by geographic location, but this list of meals should give you a realistic example of weekly meals that balance nutrition, affordability, and variety. Except basic items like salt, pepper, and condiments, all costs are included, so you can see exactly how much money this weeks’ worth of food came to.

Breakfast Costs: A Week of Simple Morning Meals

Cost Breakdown:

• Eggs (2 dozen @ $6.99) = $13.98
• Pancakes (1 batch, lasted all week) = $3.74
• Bagels (1 pack) = $1.74
• Cream cheese (½ pack) = $2.00
• Yogurt = $12.00
• Chia pudding (1 batch) = $3.50
• Bananas (1 bunch) = $1.77
• Beef bacon (1 pack) = $10.14
• Coffee/tea with creamer = $9.80

Total: $58.67 → about $8.38 per day, or $2.09 per person per day

We kept breakfasts simple this week with a rotation of pancakes, eggs, bagels with cream cheese, yogurt, chia pudding, fruit, and the occasional side of beef bacon. Everyone had water, tea, or coffee with creamer daily, which I included in the cost. One batch of pancakes stretched across the week, and my children split a single pack of bagels, making those items especially budget friendly. Yogurt, chia pudding, and bananas filled in the gaps, while eggs gave us protein every day at no additional grocery cost since we raise our own hens.

Even with premium items like beef bacon and specialty creamer, our breakfasts came in at just over $2 per person per day, a cost-effective option compared to eating out or grabbing breakfast at a coffee shop.

7-Day Family Dinner Meal Plan with Costs

Saturday – Roast Chicken with Wild Rice & Vegetable Pilaf

Cost Breakdown:

Baked Chicken

• Whole chicken (4 lbs @ $3.29/lb) = $13.16 ÷ 3 meals = $4.39 per meal
• 1 lemon = $0.58
• 1 head garlic = $1.32
• Handful of Creamer Potatoes = $1.89
• Olive oil = $0.59

Wild Rice Pilaf

• Wild rice = $1.94
• Carrots = $0.67
• Celery = $0.71
• Onion = $0.36

Total: $12.45 → $3.11 per person

This roast chicken stretches into Wednesday and Thursday’s meals, keeping grocery spending low while serving hearty, healthy foods.

Cooking Method:

1. Clean and pat dry the chicken. Squeeze lemon juice over the chicken and place lemon quarters inside the cavity.
2. Arrange potatoes, garlic cloves, carrots, celery, and onion in a roasting pan.
3. Season with salt, pepper, Herbes de Provence (Italian), and drizzle with olive oil. Optional: add fennel.
4. Cover and bake at 300°F for 2.5 hours, uncover and bake at 400°F for 30 minutes until golden.
5. Serve with wild rice pilaf made from broth, diced carrots, celery, and onion.

Sunday – Chicken & Rice Casserole

Cost Breakdown:

• Leftover shredded chicken = $4.39
• Brown basmati rice (1 ½ cups dry) = $0.94
• 1 1/2 cups frozen broccoli = $2.58
• 1/2 container (4 oz) Sour cream = $0.97
• Gravy mix = $1.25
• 2 Tbs Nutritional yeast = $0.94
• 4 Tbs Ranch seasoning = $1.25
• 1 cup Bread crumbs (GF Panko) + 1/4 cup dairy-free butter = $2.59

Total: $14.91 → $3.73 per person

This family-size casserole came in under $4 per serving, with enough leftover for lunch the next day.

Cooking Method:

1. Cook rice according to package directions.
2. In a large bowl, combine rice, leftover chicken, broccoli, sour cream, prepared gravy, nutritional yeast, and ranch seasoning.
3. Spread into a greased baking dish.
4. Top with breadcrumbs mixed with melted butter.
5. Bake at 375°F for 30–45 minutes until golden and bubbly.

Monday – Homemade Hamburger Helper (Skillet Pasta with Beef & Sauce)

Cost Breakdown:

• Ground beef (1 lb @ $4.57/lb) = $4.57
• Pasta (1 lb GF or wheat) = $4.39
• 2 Tbs Nutritional yeast = $0.94
• 1 Onion + spices = $0.36
• Tomato sauce (2 cans @ $0.99) = $1.98
• 1 Tbs Tomato paste = $0.25
• ½ watermelon = $3.30

Total: $15.79 → $3.95 per person

Quick skillet dinner ready in 30 minutes; affordable and family-friendly.

Cooking Method:

1. Brown beef with diced onion, drain fat.
2. Cook pasta according to directions.
3. Stir 1/2 tsp salt, 1/2 tsp pepper, 1 smoked paprika, 2 tbs nutritional yeast, 1 tsp Italian seasoning, and 1 tbs tomato paste into the beef.
4. Add 2 cans tomato sauce, bring to a boil, then simmer.
5. Toss pasta with meat and sauce, serve with vegetable sides or leftover fruit.

Tuesday – Chicken Bone Broth & Vegetable Soup, and Fall Apple Crisp

Cost Breakdown (Soup):

• Chicken carcass & leftover meat = $6.39
• Vegetable scraps = $0
• Wild rice (leftover pilaf) = $1.94
• Freeze-dried/frozen vegetables (½ lb) = $0.99
• Half-and-half (DF) = $1.50

Total: $10.82 → $2.71 per person

Cooking Method (Soup):

1. Simmer carcass and leftover meat with veggie scraps, 1 tbs apple cider vinegar, and 8 cups of water for 8–10 hours.
2. Strain broth, discard scraps, and debone chicken.
3. Return broth with meat, rice, mixed vegetables, and milk; simmer until tender.

Cost Breakdown (Dessert – Fall Apple Crisp):

• Gala apples (5) = $3.74
• Maple syrup + brown sugar = $1.95
• Apple cider vinegar = $0.21
• Oats + spices = $0.47
• Plant butter = $1.63

Total: $8.00 → $2.00 per person

Cooking Method (Crisp):

This gluten-free, dairy-free apple crisp is baked in a deep-dish pie pan and makes the perfect cozy dessert. To start, preheat your oven to 350°F and lightly grease an 8–9″ pie pan. Slice 4–5 Gala apples (about 1 ¾ pounds) and toss them right in the pan with ¼ cup maple syrup, 1 ½ tablespoons water, 1 ½ teaspoons apple cider vinegar, 1 ½ teaspoons arrowroot (or 2 teaspoons cornstarch), ¾ teaspoon cinnamon, ¼ teaspoon nutmeg, and a pinch of salt. Bake the apple mixture for 15–18 minutes to soften. Meanwhile, stir together the topping: ¾ cup oats, ⅓ cup oat flour (fresh-milled if available), ¼ cup brown sugar, ⅛ teaspoon salt, and 4 ½ tablespoons melted plant butter. Sprinkle the crumbly topping evenly over the apples and return to the oven for 25–30 minutes, until golden brown and bubbling. Let cool for 10 minutes before serving warm.

Wednesday – Andouille Sausage, Red Beans & Rice

Cost Breakdown:

• 1 pack Amy Lu’s Andouille chicken sausage = $8.00
• 1 can Red kidney beans = $1.74
• 1 cup White rice = $0.49
• 1 can Fire-roasted tomatoes = $2.29
• 1 cup frozen Corn = $1.00
• 2 cups Chicken broth + onion + spices = $1.02

Total: $14.54 → $3.64 per person

Cooking Method:

1. Sauté sausage and onion.
2. Add drained beans, tomatoes, corn, broth, seasonings (1/2 tsp salt, 1/2 tsp pepper, 2 pinches red pepper flakes, 1 tsp Italian seasoning, 1 1/2 tsp Old Bay).
3. Bring to a boil, stir in 1 cup of rice, cover, and simmer for 30 minutes.

Thursday – Pulled Beef BBQ Brisket on Homemade Buns with Classic Coleslaw

Cost Breakdown:

• Brisket (3 lbs, sale $19) = $9.50 (per meal)
• Primal Kitchen BBQ sauce (½ bottle) = $2.90
• Homemade buns (½ batch) = $1.50
• 1 head of Cabbage + 2 carrots + 1 onion + 1/4 cup mayo + 1 tbs ACV + 1 tsp honey = $4.34

Total: $18.24 → $4.56 per person

Cooking Method:

1. Cook brisket in a crockpot with 1 cup of liquid on low for 9 hours.
2. Shred meat, stir in BBQ sauce.
3. Serve on buns.
4. For coleslaw: shred vegetables, toss with mayo, vinegar, honey, salt, pepper.

Friday – Brunswick Stew & Fresh Sourdough

Cost Breakdown:

• Leftover brisket (1.5 lbs) = $9.50
• 1 Onion & 2 garlic cloves = $0.58
• 2 1/2 cups Chicken broth = $1.23
• 2 tbs Tomato paste = $0.50
• 1 can Fire-roasted tomatoes = $2.29
• 1 1/2 cups Corn = $1.00
• 1 can Cannellini beans = $2.09
• Primal Kitchen BBQ sauce (½ bottle) = $2.90
• 2 tbs Brown sugar + 1 Worcestershire + 1 1/2 tsp hot sauce + spices = $1.00
• Sourdough loaf = $1.19

Total: $22.28 → $5.57 per person

This Brunswick Stew came together beautifully using a mix of leftovers and pantry staples, turning simple ingredients into a hearty Friday-night, Sabbath meal. our family enjoyed it with a fresh loaf of homemade sourdough bread. I had a couple of corn muffins from my stash in the freezer (so I didn’t include that cost).

Cooking Method:

1. In an Instant Pot, sauté one diced onion and two pressed garlic cloves with a drizzle of oil.
2. Add leftover brisket, chicken broth, tomato paste, fire-roasted tomatoes, corn, cannellini beans, and BBQ sauce.
3. Stir in seasonings:
   • 2 tbsp brown sugar
   • 1 tbsp Worcestershire sauce
   • 1 1/2 tsp hot sauce (adjust to taste)
   • 1/2 tsp salt
   • 1/4 tsp black pepper
   • 2 pinches red pepper flakes
4. Set the Stew/Chili function and cook until the flavors have melded and the stew has thickened (about 40 minutes).
5. Serve with a fresh sourdough loaf ($1.19). Optional: gluten-free cornbread muffins from the freezer.

This warm, belly-filling meal cost just over $5 per person and left enough leftovers for lunch the next day. It was our Friday evening Sabbath meal by candlelight, making it extra special.

Bottom Line

This 7-day family meal plan shows that affordable meals don’t have to be boring. With smart shopping and thoughtful meal planning, you can stretch your grocery budget while still enjoying healthy, home-cooked dinners your family will love. For dinners alone (plus one dessert), this plan came to about $117.03 for the week, an average of $16.72 per family dinner or $4.18 per person, per meal. You can’t eat out at that level of quality for this price!

Add in simple breakfasts like eggs, yogurt, chia pudding, or pancakes, along with leftover-based lunches, and our family’s meal plan for the entire week stayed around $175, even when opting for some organic items, proving that healthy, budget-friendly eating is entirely achievable.

Affiliate Disclosure

This post contains affiliate links to suppliers like Azure Standard and Thrive Market. That means I may earn a small commission, at no extra cost to you, if you make a qualified purchase through one of these links. You can read the full disclosure [here]. Your support helps cover the cost of running Vintage Virtues and means so much. See past posts for more of my best tips on meal planning, budgeting, and special diets!