I used to think eating well on a tight budget was impossible, but with a little planning and creativity, it turns out you can make delicious, filling meals for just $20 a week. You don’t need fancy ingredients or expensive groceries, just smart shopping and simple recipes that stretch your dollar. In this blog, I’ll share a $20 budget meal plan that proves you can eat well, stay full, and still save money.
The Shopping List:
I started in the beans section and looked at the Hurst’s brand beans, which come in several varieties and include seasoning packets. Since I’m limited on seasonings, I picked the Cajun 15-bean soup variety. I also grabbed one pound of white rice.
Next, I went to the canned goods aisle for one six-ounce can of tomato paste. Then, I picked up two pounds of spaghetti, plain and simple. Moving on to oats, I found a 16-ounce package for $1.98 with 11 servings. If you don’t want plain oats, there are flavored oatmeal packets that still offer decent nutrition.
I added store-brand peanut butter to my cart, choosing crunchy instead of creamy for more texture. Then I picked up a two-pound bag of yellow popcorn kernels. It might sound odd for a budget meal challenge, but I’ll show you how it fits later.
If you prefer microwave popcorn, you can get two three-count boxes for about the same price. Next, I got half a gallon of whole milk for more calories and fat. I also bought one pound of pork sausage, which I’ll use in a few recipes. It adds flavor and richness since it’s already seasoned.
I grabbed four large bananas, about two pounds total, and eight small Roma tomatoes, roughly a pound and a half. My total at checkout came to exactly $20.
Breakfast: Oats, Peanut Butter, Milk, and Bananas:
For breakfast, I have oats, milk, peanut butter, and bananas. There are many ways to prepare oats. You can cook them on the stove and add peanut butter and banana afterward, or blend them into a smoothie.
Since it’s summertime, I made overnight oats. I filled a mason jar with three-fourths of a cup of oats, added half a sliced banana, then poured in milk and stored it in the fridge overnight. In the morning, I stirred in a big dollop of peanut butter.
It’s easy, quick, and filling. The whole milk adds protein, and the peanut butter provides fat. Depending on how much peanut butter you use, this breakfast offers around 600 to 700 calories per serving.
Lunch: Cajun Rice and Beans:
For lunch, I made Cajun-style rice and beans. I soaked my beans overnight, then cooked them in a slow cooker. You can also cook them on the stove, the package gives clear instructions. Soaking reduces the cooking time significantly.
To add flavor, I used about a third of the pork sausage, browned it, and then added the soaked beans, the seasoning packet, and about eight to ten cups of water. I cooked it on low for three to four hours, then paired it with white rice.
The rice makes about ten servings, and the beans make around seventeen, so you can have more than two servings of beans and one and a half servings of rice daily. I didn’t add extra salt or pepper while cooking, just seasoned my bowl to taste when serving.
This meal provides over 500 calories and about 15 grams of fiber per serving. You can cook all the beans at once or divide the batch into halves for freshness. If you have freezer space, store extra servings to reheat later.
A Lesson in Tough Times:
This kind of budget meal plan isn’t meant to be a long-term lifestyle, but rather a way to get through temporary hard times. When I was 22, I had just graduated from college and started my first teaching job in August, but didn’t get paid until the end of September. I worked for over six weeks before my first paycheck.
Hopefully, you have some savings or people to help you through, but sometimes that’s not possible. A plan like this can help bridge the gap when money is tight. If you or someone you know faces consistent food insecurity, please reach out for help.
Many organizations, churches, and government programs exist to assist in these situations. And if you’re in a position to give, I encourage you to donate money rather than pantry leftovers. Organizations can stretch funds further by buying in bulk and getting better quality food.
Dinner: Spaghetti with Homemade Tomato Sauce:
Dinner is a classic budget meal, spaghetti, but we’re making it delicious. I started by browning the rest of the pork sausage. While it cooked, I prepared the fresh Roma tomatoes by cutting them in half and removing the seeds.
Once the sausage was browned, I added the six-ounce can of tomato paste, then filled the can with water four times (about three cups total) and poured it into the pot. I stirred everything together, added the tomatoes, and let it simmer on low for about an hour.
The fresh tomatoes broke down into the sauce, adding natural flavor. I used the back of my spoon to mash them as they softened. The two-pound package of spaghetti makes sixteen servings, enough for double portions every day for a week.
Each serving of pasta has seven to eight grams of protein, so a double serving provides about fifteen grams, not counting the sausage. This meal is hearty, flavorful, and filling, offering over 700 calories and about 25 grams of protein per serving.
You can make the whole batch at once and freeze portions, or cook half now and half midweek. You could even freeze just the sauce and cook fresh pasta daily.
Snacks: Popcorn for the Win:
If you’re a snacker, don’t worry, popcorn is included. It might seem unusual to spend part of the $20 budget on two pounds of popcorn kernels, but it was intentional. Popcorn provides a great calorie boost, about 110 calories for every two tablespoons of kernels. There are 27 servings in the bag.
Popping two servings gives around 220 calories, and even more if cooked in oil. It’s also rich in fiber, with six grams per serving. Since fruits and vegetables were limited in this plan, popcorn helps balance that out affordably.
You can make it without special equipment, just use a pot with oil and a lid. It’s one of the most delicious ways to make popcorn, but be sure to learn how to do it safely.
The Final Numbers:
If I eat all the food I bought, breakfasts, lunches, dinners, and one or two servings of popcorn daily, I’ll exceed 2,000 calories per day and get over 80 grams of protein. That’s impressive given how little dairy and meat were used.
I hope this was helpful or at least interesting. If you want to see more blogs like this, check out my other budget cooking blogs. I’ll see you in the next one.
FAQs:
1. Can you really eat for just $20 a week?
Yes, with smart planning and simple ingredients, you can make balanced, filling meals that stay within a $20 grocery budget.
2. What kinds of foods work best for a low-budget meal plan?
Affordable staples like rice, beans, oats, pasta, and peanut butter stretch your money while providing nutrients and calories.
3. How do you make meals taste good with limited ingredients?
Use items like sausage, tomato paste, and seasoning packets to add flavor without increasing costs.
4. Is this plan healthy?
It’s calorie-balanced and includes protein, fiber, and essential nutrients, though it’s best used short-term rather than long-term.
5. Can this plan work for vegetarians?
Yes, you can skip the sausage and use lentils or canned beans for protein instead.
6. How can I save even more money on groceries?
Shop store brands, buy in bulk when possible, and plan meals around what’s on sale each week.