If you’re looking for a week of simple, comforting meals that won’t break your budget, this plan is for you. Each day includes breakfast, lunch, and dinner for a family of four, using a mix of pantry staples and fall favorites like pumpkin, apples, and sweet potatoes.
Below you will find the shopping list, estimated prices (from Walmart, using generic ingredients when available), the meal plan for the week, and the recipes you will need to make. Prices are based on pricing at my closest Walmart store in Wyoming.
To make this meal plan for a family of 2, you can cut everything in half. For a family of 6, add 50% of the ingredients. For a family of 8, double all the ingredients.
You will need extras for sides and snacks this week. This week’s menu is meant to be super cheap to help those who might not be getting food stamps or other government payments now or soon. It’s a back-to-basics plan that can feed your family. I hope this helps my friends!
🥕Produce
- Apples (3 lb bag) – $4.24
- Bananas (1 bunch) – $1.38
- Sweet potatoes (2 lb bag) – $2.97
- Potatoes (5 lb bag) – $3.47
- Carrots (2 lb bag) – $1.67
- Cabbage (1 head) – $1.58
- Onions (2 lb bag) – $2.24
- Lettuce (1 head or bag) – $1.98
🥛Dairy & Eggs
- Milk (1 gal) – $3.29
- Eggs (2 dozen) – $5.16
- Butter (1 lb) – $3.98
- Cheddar cheese, shredded (8 oz) – $2.48
- Yogurt (32 oz tub) – $2.88
🍗Meat & Protein
- Whole chicken (4 lb) – $6.92
- Ground beef (2 lb) – $7.98
- Canned tuna (2 cans) – $1.96
- Breakfast sausage (1 lb) – $3.49
🥫Pantry
- Flour (5 lb bag) – $2.24
- Sugar (4 lb bag) – $3.28
- Oats (42 oz container) – $4.58
- Rice (2 lb bag) – $2.18
- Dry beans (1 lb bag) – $1.48
- Chicken broth (2 qt cartons) – $3.96
- Cream of chicken soup (1 can) – $1.26
- Canned tomatoes (4 cans) – $4.00
- Tomato paste (1 small can) – $0.88
- Tortillas (10 count) – $2.48
- Sandwich bread (1 loaf) – $1.48
- Peanut butter (16 oz jar) – $2.38
- Pumpkin purée (15 oz can) – $1.47
- Granola (11 oz bag) – $3.78
Estimated Total: ≈ $75.50
📅 Cheap Meal Plan #11
DayBreakfastLunchDinnerMonPumpkin MuffinsEgg Salad SandwichesOne Pot ChiliTueApple Cinnamon OatmealTuna WrapsChicken and Rice CasseroleWedFrench ToastVegetable SoupLoaded Baked PotatoesThuYogurt ParfaitsTomato Soup and Grilled CheeseCabbage SkilletFriBanana Oat PancakesLeftover Cabbage SkilletQuesadillasSatHomemade BiscuitsChef SaladsSweet Potato StewSunBaked OatmealUse up remaining leftovers (leftover buffet)Roast Chicken with Carrots and Potatoes
Print a PDF file with the menu plan HERE.
🥪Recipes and Instructions
🍳 Monday
Breakfast: Pumpkin Muffins
Mix up a batch of pumpkin muffins using flour, sugar, eggs, pumpkin purée, and warm spices. Get the recipe here.
Lunch: Egg Salad Sandwiches
Boil 8 eggs, chop, and mix with mayonnaise, a little mustard, salt, and pepper. Serve on sandwich bread or wraps with lettuce.
Dinner: One-Pot Chili
Brown 1 lb of ground beef, add diced onion, canned beans, crushed tomatoes, and chili seasoning. Simmer until thick. Serve with cornbread if you have it.
🍎 Tuesday
Breakfast: Apple Cinnamon Oatmeal
Cook old-fashioned oats with water or milk. Stir in diced apples, cinnamon, and a drizzle of honey.
Lunch: Tuna Wraps
Mix canned tuna with mayonnaise and chopped pickles or celery. Spoon into tortillas with greens and roll up tightly.
Dinner: Chicken & Rice Casserole
Combine 2 cups cooked rice, 1 can cream of chicken soup (or homemade), 2 cups cooked shredded chicken, and frozen veggies. Bake at 350°F for 25 minutes.
🥔 Wednesday
Breakfast: Simple French Toast
Whisk together eggs, milk, vanilla, and cinnamon. Dip bread slices and cook on a buttered skillet until golden. Serve with syrup or applesauce.
Lunch: Vegetable Soup
Use whatever vegetables you have—potatoes, carrots, onion, or cabbage. Add broth, salt, pepper, and a little tomato paste. Simmer until tender. Get the recipe here: Homemade Vegetable Soup.
Dinner: Baked Potatoes with Toppings
Bake 4 large potatoes at 400°F until soft. Serve with butter, shredded cheese, and chopped green onions or leftover chili for toppings.
🥣 Thursday
Breakfast: Yogurt Parfaits
Layer yogurt with granola and fruit (fresh or frozen).
Lunch: Grilled Cheese and Tomato Soup
Make grilled cheese sandwiches with sliced bread and cheddar, cooked in butter. Serve with a bowl of simple tomato soup. Get the recipe here: Homemade Tomato Soup.
Dinner: Cabbage Skillet
Sauté chopped cabbage, onion, and ground sausage or beef in a skillet with garlic and seasoning until tender.
🧀 Friday
Breakfast: Banana Oat Pancakes
Mash 2 bananas with 2 eggs, 1 cup oats, and ½ tsp baking powder. Cook like pancakes on a hot skillet.
Lunch: Leftover Cabbage Skillet
Warm up leftovers from last night’s dinner and serve with toast or a side of fruit.
Dinner: Quesadillas
Layer shredded cheese and leftover chicken or beans between two tortillas. Cook on a skillet until golden, then slice into wedges. Serve with salsa or sour cream.
🍲 Saturday
Breakfast: Homemade Biscuits with Jam or Honey
Mix flour, baking powder, salt, butter, and milk to form a dough. Cut into biscuits and bake at 425°F for 12 minutes.
Lunch: Chef Salads
Use any leftover lettuce, boiled eggs, cheese, and diced veggies. Add ham or chicken if available and top with dressing.
Dinner: Slow Cooker Sweet Potato Stew
Add chopped sweet potatoes, carrots, onion, a can of beans, and broth to your crockpot. Season with garlic and herbs and cook on low 6–8 hours.
🍎 Sunday
Breakfast: Baked Oatmeal
Combine oats, milk, eggs, cinnamon, and chopped apples. Bake until firm. Get the recipe here: Baked Oatmeal.
Lunch: Leftovers Buffet
Use up any soups, casseroles, or veggies from earlier in the week.
Dinner: Roast Chicken with Carrots and Potatoes
Roast a whole chicken or bone-in pieces with oil, salt, and herbs at 375°F for about 1 hour. Add chopped carrots and potatoes to the pan for a complete meal.
💡 Substitutions & Money-Saving Tips
- Swap proteins: Use beans or lentils in place of meat to save a few dollars.
- Use homemade sauces: Replace canned soup with a simple white sauce made from butter, flour, and milk.
- Stretch produce: Dice leftover veggies into soups or casseroles before they go bad.
- Bake ahead: Muffins, biscuits, and baked oatmeal all freeze beautifully.
- Repurpose leftovers: Turn chili into baked potato toppings, or roasted chicken into next-day wraps.
Happy Meal Planning!
