Cheap Meal Plans for $10, $20, $30, $40, & $50 budgets
I am truly sick watching all the stories about the food crisis in America. SNAP benefits have been cut from the most vulnerable and people are turning to food banks and neighbors for help. I hear stories of people who are working and bringing home a paycheck but do not get paid enough to afford food without SNAP assistance. Left with a choice between rent and power as the winter chill sets in or getting food with what little money they have left, I thought I would offer some ideas and options.
For pricing, I rely on Walmart.com in my area to provide some affordable suggestions. GV stands for the Great Value brand. I assume you have salt and pepper for these recipes. Prices will vary according to your area. You can type food under $2 or food under $1 into the walmart search bar. Then choose prices from low to high.
Another hint is to select a broad term such as corn instead of fresh corn or canned corn. This way you can see what the best deal is based on either your budget or price per pound. Sometimes when money is tight, variety trumps price because the bulk size may not be in your budget. For this blog post, I opted for a maximum number of meals so larger items were chosen. Though you can buy a pound of pintos for $1, I selected slightly larger sizes as the money category grew. After the $10-$50 lists, I also included a list of items under $2 to add some variety if you can spare the change.
Before shopping, check your pantry. Plan what you need to buy based on what you have. Most people have basic spices, some oil or other fat like lard, even a few canned goods. Consider making soups with the hard to pair, one off, oddball ingredients in your kitchen. Simple things like soy sauce and hot sauce can change the favor profile of a dish. If you think your spices are too old, rub them between your fingers and see how they smell. Taste them too. Salt and pepper work wonders. Check your workplace kitchen for leftover condiment packages left behind by co workers.
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WHEN YOU ONLY HAVE $10
Make 20-30 small meals of rice and beans
3.34 FIVE pounds of GV Rice : 5 lbs dry makes over 30 cups of cooked rice
3.76 FOUR pounds of dried GV Pinto Beans: 4 lbs dry makes 24 cups cooked
1.08 TWO Onions by wt. Use the scale in the produce department.
1.00 GV Garlic Powder 3.4 oz
0.48 ONE 8 oz can of tomato sauce
With tax in my area > 10.05 Leave a penny, borrow a penny if needed. Never leave a penny on the ground.
What if I have garlic or garlic powder? Spend that $1 on a pound of carrots or a 12 oz bag of frozen peas or grab two of the cans of vegetables that WM has currently marked down to 50¢. Consider a can of tomato paste which costs a little more but is more concentrated and stretches further.
Dry beans must be soaked and then cooked for an extended period of time. Begin by soaking the beans in boiling water overnight to reduce the cooking time the next day.
Save the salt to the end. The beans seem to cook faster without it. Besides, as you add in things, some may be salted. Salt at the end means you add according to your tastes.
Older beans take longer to cook.
If you have a pressure cooker, use it to save time. Crock pots are also great. Stovetop cooking means keeping an eye on it and adding water as needed.
A longer soak means the beans absorb more water. They appear fatter and are creamier. Some people wash off the soak water to reduce flatulence. I don't, hoping for more nutritional value.
With salt and pepper, use the tomato sauce and some garlic powder to season the beans. Serve over rice.
With salt and pepper, use the 1/3 to 1/2 of the onion and some garlic powder to season the beans. Serve over rice.
Consider making simple bean soup. The liquid stretches the meal and ensures no nutritional goodness is lost. Mashing some of the cooked beans will thicken the soup. Look in your cabinet and see what spices you have: chili powder, oregano, basil, Italian seasoning, use your imagination. Even adding a little oil can alter the flavor.
I recommend sautéing your chopped onions first. Add a little oil, margarine, or butter to a pan and nicely brown them. No fat? then cook in a little water to soften and cook down. With some attention, your can brown them without oil.
When cooking down the onions, always scrape the browning bits from the pan by adding a little water. This is called deglazing the pan. It adds a lot of flavor. The onions are added after the pre-soak period.
Find a simple recipe for tomato rice. The 8 oz can of tomato sauce should be divided between dishes. Just a tablespoon of two or simply rinsing the can into the rice adds some flavor. Don't forget to season with salt and pepper as needed.
I find it easier and more time saving to cook 2-3 cups of dry beans at a time.
Consider using the beans in different ways: whole, slightly mashed, fully mashed.
Save the onion skin and rough outer peel. Boil in some water for 30-45 minutes. Remove the onions and use the seasoned water to cook rice in for added flavor.
If you decide to use the cooked beans but pour off the liquid, save the water. You can add it when creating refried beans which always seem to need a little water added back in.
You can also use the excess liquid as a soup base. You can cook the scraps of onions and any leftover veg or fat scraps or bones in this for about thirty minutes to an hour, slowly simmering after bringing to a boil. The liquid will reduce down, concentrating the flavor. Remove the bones, fat, and veg scraps. Keep the liquid as a base for a soup or to cook rice in.
WHEN YOU ONLY HAVE $20
Make Rice & Beans, Bean soup, and peanut butter toast
40-50 small meals
6.88 EIGHT pounds of dried GV Pinto Beans: 8 lbs dry makes 48 cups cooked
3.34 FIVE pounds of GV Rice : 5 lbs dry makes over 30 cups of cooked rice
1.22 ONE 12 oz can of Tomato Paste
2.16 FOUR Onions at 0.54 each
0.97 ONE pound of fresh carrots
1.00 GV Garlic Powder 3.4 oz
1.39 GV Sandwich Bread 24 slices
1.94 GV 16 oz peanut butter
0.20 ONE Banana
With my local tax it came to 19.86. Food stamps are not taxed so the SNAP cut off is hurting people through taxes not normally paid. I am fortunate to live in a state that waives state taxes, though local SPLOST taxes of 4% do apply.
The bread can be used as toast or regular and topped with peanut butter.
The banana can be slathered in peanut butter.
With salt and pepper, use a tablespoon or two of the tomato paste, some garlic powder, and 1/3 to 1/2 of the onion to season the beans. Serve over rice.
Save the carrot skins and ends along with the onion skins and rough outer layer. Boil 30-45 minutes in boiling water. Remove the vegetable and save the water. Use the water to boil rice in for added flavor. Look in your pantry to se if you gave a can of vegetables to add in. Include the liquid in the can: it probably has salt in it along with flavor. Are there spices you own that would improve the soup?
Did you know that you can break up leftover spaghetti and add it to a soup? If the box says, cook 11 minutes, then add it 11 minutes before finishing. Any small amount of pasta will work. Leftover rice also works. Set the time based on the rice cooking instructions. Rice and pasta will swell and absorb the liquid so add small amounts of water if needed.
Create a bean soup instead of serving over rice. Add in carrots, onion, garlic, tomato paste, and salt and pepper for flavoring.
Save the onion skin and rough outer peel. Boil in some water for 30-45 minutes. Remove the onions and use the seasoned water to cook rice in for added flavor.
WHEN YOU ONLY HAVE $30.00
Make Rice & Beans, several soups, oatmeal with fruit, & peanut butter toast
6.88 EIGHT pounds of dried GV Pinto Beans: 8 lbs dry makes 48 cups cooked
3.34 FIVE pounds of GV Rice : 5 lbs dry makes over 30 cups of cooked rice
1.22 ONE 12 oz can of Tomato Paste
2.16 FOUR Onions at 0.54 each
0.97 ONE pound of fresh carrots
1.00 GV Garlic Powder 3.4 oz
1.39 GV Sandwich Bread 24 slices
1.94 GV 16 oz peanut butter
0.60 THREE Bananas
0.77 ONE green bell pepper
1.87 One box of 8 count GV instant oatmeal
0.81 Granny Smith Apple
0.50 ONE 14.5 oz can GV Green Beans
0.50 ONE 15.0 oz can GV Whole Kernel Corn
2.47 FIVE pound bag of potatoes
1.64 Half Gallon of GV Whole Milk
0.41 One Jalapeno Pepper, fresh
29.61 with my local tax added
Use in the same ways listed for the $10 and $20 budgets but create soups with the potatoes, milk, and assorted vegetables. Rice and beans added in are also options.
Helpful hints. Save the liquid from the canned vegetables. Cook rice in these liquids or use in the soups.
The Jalapeno goes a long way in seasoning. Use in beans, bean soups, or to season vegetable soups.
Use some of the milk to create a creamy potato soup or creamy vegetable soup. If you don't want to use milk in a soup, try dicing up a potato or two or grating into the soup near the end. Always rinse the starch off the potato. What remains will thicken the soup and, if mashed, adds a creamy quality to soup.
Peanut butter can be added to the bananas and apple. The fruit can also be chopped into the oatmeal. Peanut butter can be stirred into hot oatmeal.
The potatoes are highly versatile. They can be boiled, mashed, hash browned, baked, diced or used to thicken a soup
WHEN YOU HAVE $40
You can make 6 loaves of fresh bread, multiple pots of soup, numerous rice and bean dishes, oatmeal for 20 meals with chopped up bananas, peanut toast or sandwiches, vegetables, and more
6.88 EIGHT pounds of dried GV Pinto Beans: 8 lbs dry makes 48 cups cooked
3.34 FIVE pounds of GV Rice : 5 lbs dry makes over 30 cups of cooked rice
1.22 ONE 12 oz can of Tomato Paste
3.54 THREE pound bag of red onions
1.82 TWO pounds of fresh baby carrots
1.00 GV Garlic Powder 3.4 oz
1.39 GV Sandwich Bread 24 slices
1.94 GV 16 oz peanut butter
0.80 FOUR Bananas
1.54 TWO green bell peppers
3.72 One box of 20 count GV instant oatmeal
0.50 ONE 14.5 oz can GV Green Beans
0.50 ONE 15.0 oz can GV Whole Kernel Corn
0.98 12 oz frozen peas
2.47 FIVE pound bag of potatoes
1.64 Half Gallon of GV Whole Milk
0.88 ONE 4 oz can of chopped chilis or jalapenos
2.38 FIVE POUND BAG of All purpose flour
1.14 THREE envelope set of Active Dry Yeast
0.50 ONE bag of La Moderna Shells Macaroni Pasta, 7.05 oz
38.18 > 39.71 with local tax
This makes many pots of soup, including some with pasta, some with milk for creaminess. Make potato soup, vegetable soup with pasta, bean soup, any combo. Don't forget to save your fresh food scraps to boil in water to draw all the flavor out. Remove the scraps and save the water for making rice or as a soup base.
Eat the potato skins. Use potatoes boiled, mashed, in soups and stews, roasted, baked, and more.
Beans & Rice once again but with different additions to enhance the flavor: onions, garlic powder, tomato paste, chopped chilis, bell peppers, corn kernels too.
3 cups of flour, 1/4 TSP from the yeast packet reserving the rest, 1 to 1-1/2 TSP salt, and 1 5/8 cups of water makes the NYTimes famous overnight no knead bread. Numerous versions and baking methods without a Dutch oven are found on the internet. One Yeast packet has NINE 1/4 tsps in it, enough for 9 loaves.
If you have oil, look up simple recipes for making your own tortillas with flour, salt, oil, and water and a hot surface.
Bread can be stuffed with peppers and onions for variety.
Substitute the 1.39 sandwich bread for 6 eggs for 1.13 if you decide to make your own bread.
Save the leftover jalapenos in a freezer safe dish or baggie. A 4 oz can goes a long way when you only need 1 or 2 teaspoons to add a kick to a dish. Tomato paste is used a tablespoon or two at a time, sometimes a bit more when a stronger tomato flavor is desired. Freeze the remaining tomato paste for future use.
Split the shells between two or three pots of soup. They swell up nicely and are very filling.
Use all the water in the canned vegetables to add flavor to soup or to cook the rice in. Most canned vegetables contain salt.
The carrots can be added to soups, roasted, boiled, or eaten raw.
WHEN YOU HAVE $50
You can eat for a month
Using the $40 suggested shopping list above, add the following ingredients:
1.97 ONE DOZEN eggs
1.94 8 oz block of cheese
2.18 24 oz size of GV Instant Grits
0.50 ONE more 14.5 oz can GV Green Beans
0.50 ONE more 15.0 oz can GV Whole Kernel Corn
0.98 another 12 oz frozen peas
0.50 ONE more bag of La Moderna Shells Macaroni Pasta, 7.05 oz
+0.78 Substitute the 5 pound bag of potatoes 2.47 for a 10 pound bag 3.25
0.20 One more banana
9.94 with local tax added
Between the grits with cheese and the oatmeal with bananas, that will give you a month of breakfasts. Peanut butter thinly spread on one piece of toast can be added if you want more. A boiled egg is the best way to stretch the dozen and can be chopped into grits or eaten alongside the oatmeal and grits.
Again, the emphasis is on soups and beans and rice.
There isn't much cheese so consider grating a little on top of a soup or grits. Toasted cheese bread is also nice.
The potatoes will bulk up a meal or act as a side. The pasta will also bulk up a soup. Split the bag of pasta between 2 or 3 or 4 soups.
Homemade sliced bread or rolls are a great side or snack.
The vegetables can be eaten as a side or added into a dish.
Store unused portions from open cans in either freezer or refrigerator safe containers.
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Sometimes when you're broke, you really want to max out what you can get.
When our children were small I set a goal every time I went to Walmart. How many items can I get so that the average price is less than $1 an item? I wanted to take home the most food I could get. Unfortunately, the best selection isn't always affordable and cheap enough to last.
I set a goal of finding as much food as possible in the $2 and under category at walmart.com This list emphasizes easier to make, prepared foods. Whole foods are better choices, but sometimes you're just too tired to cook from scratch. Consider adding some of these small things into your budget for variety.
Fruit
Bananas, 0.20 each based on weight at 50¢
Fruit, var. $1.62 to $1.98 in jars or cans
Apples start at 73¢ ea
Fresh & Frozen Vegetables
Roma Tomato, 22¢ avg. ea.
Lime, 25¢ avg. ea
Jalapeno, 41¢ avg . ea.
Yellow Onion, 54¢, avg, ea.
Avocado 65¢ ea
Green Bell Pepper, 77¢ ea
One ear fresh corn, 68¢ ea
Cucumber, 69¢ ea
Bulb of Garlic, 72¢ ea
Sweet Potato, 77¢ avg ea.
Bunch Little Green Onions, 96¢ ea
One stalk of celery, 97¢ ea
Carrots, 97¢ to $1.92 1 to 2 pounds
Asst Frozen Vegetables, 94¢ to $1.97 10 oz to 1 lb sizes
Vegetables: Canned
Corn, 15 oz can 50¢
Green Beans, 14.5 oz can 50¢
Sweet Peas, 15.0 oz can 76¢
Diced Potatoes, 15.0 oz can, 96¢
Assorted GV Instant Potatoes, Pouch, $1.00, just add hot water
Sliced Carrots, 15 oz can, 96¢
Asst varieties of canned tomatoes and sauces and paste, 48¢ - $1.56, 8-28 oz can
Asst spaghetti and pasta sauces, 1.36 to 1.92, 16-24 oz cans or jars
Soups
Cream Soup, 10.5 oz can GV, 70¢ Assorted flavors, add one can of water
Instant Ramen in a container, 62¢, Assorted flavors
Dry Chicken Noodle Soup Mix, 88¢, Magi brand
Asst Canned Soup, 70¢ to $1.98
Ramen, 47¢, 1 pkg 3.5 oz, add to water
Bread
Jiffy Corn Muffin Mix, 50¢, requires 1 egg and some milk
Pizza Crust Mix, 78¢ requires 1 TBSP oil and water Mix
Jiffy Muffin Mix, 98¢, Assorted flavors, requires an egg and 1/4 cup milk
Jiffy Cake Mix, 98¢, Requires one egg and water.
Stuffing Mix, $1.88, Asst flvr. Add water and 1/2 stick of margarine
Deli breads, buns, rolls, loaves $1.00 to $1.97, check clearance shelves also
Sandwich bread, $1.39 to $1.97, asst var.
Protein as Meat & Beans
Pork & Beans, 15 oz can 86¢
Asst Canned Beans, 86¢, 14-15 oz can, GV
Frozen Beef and Bean Burrito, single serving, M/W, 58¢
Mini Pot Pie, frozen $1.00 Chicken, Beef, Turkey flavors
Boxed Rice & Beans, $1.78, requires a little oil and water, optional add meat
Tuna, 5 oz can, assorted 96¢
Tuna, 2.6 oz pouch, 96¢, assorted seasonings
Potted Meat, 66¢, 3 oz can
Vienna Sausages, 88¢, 4.6 oz can
Luncheon Meat, $1.92, 12 oz can
Frzn Sausages, 8 oz $1.78
Sliced Sandwich Meat, 83¢ to $1.78, from 2 oz to 1 lb
Pasta & Rice
Asst dry pastas, 50¢ to $1.94, 7 oz to 2 lb
GV Mac & Cheese, 58¢, requires 1/4 cup milk and 1/2 stick of margarine
Pasta with Meat, $1.08, GV 15 oz can, Asst. flvr, spaghetti and meatballs, etc
Knorr Pastas and Rices, $1.24, Pouch, Asst. flvr. May req TBSP Marg, 1C. Milk
Yakisoba Ramen Noodles for MW, $1.28
Rice, 92¢ to $1.77, 1 to 2 lbs, White or Brown
Asst MW frzn single serv Meals/Sides, $1.18 -$1.87
Dairy
1/2 gallon whole milk $1.64
Evaporated Milk, 12 oz can, $1.00
Margarine Sticks, 1 lb $1.24 Imperial Brand
Spreadable Margarine, 15 oz $1.98
Cream Cheese, $1.84, spreadable, 8oz container
Cream Cheese Block, $1.56, 8 oz
Sour cream, starting at $1.24 to 1.88, 8 oz - 16 oz sizes
Asst. Cheese, $1.84 to 1.94, 6 to 8 oz
Condiments & Extras
Yellow Mustard, prepared GV, 68¢, 8oz bottle
Gravy, 32¢, dry in a package, add water, Assorted flavors
Prepared Brown Gravy with onion, $1.00, 10.5 can, GV
Tortilla chips, $1.98, GV 13oz bag
Salsas, $1.92, 16 oz Jar, Asst flvr
Seasonings
Taco Seasoning, 47¢ to 97¢, 1 oz envelope
Diced chilis or Jalapenos, 88¢, 4 oz can
Chicken Broth, $1.50, 30 oz container, GV
Beef Broth, GV, 82¢, 14.5 oz can
Numerous dry Spices $1.00 - $1.94
Desserts
GV Instant Pudding, 98¢, Assorted flavors, requires 2 cups of milk
Honey Buns, $1.98, 6 ct GV
Asst Cake Mixes starting at $1.34, May require milk, oil, and water
Prepared pudding, 98¢ to $1.64, single serv. to 4 serv. sizes
Mini Pies and cakes, 84¢, sing. serv size, Bakery section
Jello, 98¢, 3oz box, add boiling water
Frozen Mini Pies, $1.00 ea
Asst cookies, $1.98 pkg
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My blogpost on Budgeting for the average SNAP Allotment has hyperlinks to suggested recipes including easy homemade bread options.
My post about setting up a long term pantry can be used by anyone seeking a path to better food security.
I created a Capsule Meal Plan for my daughter. Maybe it will inspire you.
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...wouldn't you prefer your tax dollars spent to help the cashier at Target, the stocker at WalMart, the family caring for a relative, or the gas station attendant get food via SNAP instead of funding another sports arena for a privately owned pro team or finance tax breaks for billionaires who underpay their workers so much they qualify for SNAP.
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As a former Christian, let me remind those of you who claim the mantle:
Reread the 25th chapter of the Gospel of Matthew. Jesus warns the world’s ungenerous people, on Judgment Day: “Depart from me, you cursed, into the eternal fire prepared for the devil and his angels. For I was hungry and you gave me no food, I was thirsty and you gave me no drink. I was a stranger and you did not welcome me, naked and you did not clothe me, sick and in prison and you did not visit me.”
They ask, when had they failed to do all that for him? Jesus replied, “Truly, I say to you, as you did not do it to the least of these, you did not do it to me.”
