Meal Planning: A Week’s Groceries for Under $100

Meal Planning: A Week’s Groceries for Under $100

With rising grocery costs, many families are looking for ways to eat well on a tight budget. The good news is, with smart meal planning and a carefully crafted grocery list, you can feed yourself (or even a small family) for a full week on under $100.

Here’s how to stretch your dollars without sacrificing taste or nutrition.

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1. Why Meal Planning Works

Meal planning is one of the most effective ways to save money on groceries. By mapping out what you’ll eat in advance, you:

• Avoid impulse purchases.

• Prevent food waste.

• Maximize ingredients by using them in multiple recipes.

• Stay within budget.

Tools like OnlineGroceryList.com make it easy to build and organize your weekly grocery plan.

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2. Budget Grocery Shopping Strategies

Before diving into the meal plan, here are a few golden rules for shopping under $100:

• Shop Store Brands: Store-label products are often cheaper but just as good.

• Buy in Bulk: Items like rice, pasta, and beans stretch across multiple meals.

• Choose Seasonal Produce: Fresh, affordable, and better tasting.

• Limit Meat: Add a few vegetarian meals to cut costs.

• Use Frozen Veggies: Nutritious, versatile, and budget-friendly.

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3. Sample $100 Weekly Grocery List

Here’s a sample list (prices approximate in the U.S.):

• Proteins: Chicken thighs ($10), ground turkey ($6), eggs ($4), canned beans ($4), peanut butter ($4)

• Grains: Rice ($6), pasta ($5), bread ($3), oats ($4), tortillas ($3)

• Dairy: Milk ($4), shredded cheese ($5), yogurt ($5)

• Vegetables: Carrots ($3), onions ($3), spinach ($4), frozen broccoli ($5), bell peppers ($4), potatoes ($5)

• Fruits: Bananas ($3), apples ($5), frozen berries ($6)

• Pantry Staples: Canned tomatoes ($4), olive oil ($5), spices ($4)

Estimated Total: $95–$100

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4. 7-Day Budget Meal Plan

Here’s how to turn that grocery list into a week of affordable meals:

Day 1

• Breakfast: Oatmeal with bananas

• Lunch: Chicken and rice with broccoli

• Dinner: Spaghetti with tomato sauce and garlic bread

Day 2

• Breakfast: Yogurt with frozen berries

• Lunch: Turkey and cheese wraps with carrots

• Dinner: Stir-fried veggies with rice

Day 3

• Breakfast: Peanut butter toast with apple slices

• Lunch: Bean and veggie soup with bread

• Dinner: Chicken fajitas with peppers and onions

Day 4

• Breakfast: Scrambled eggs with toast

• Lunch: Pasta salad with veggies

• Dinner: Turkey chili with beans and rice

Day 5

• Breakfast: Overnight oats with berries

• Lunch: Leftover chili or soup

• Dinner: Baked chicken with potatoes and spinach

Day 6

• Breakfast: Smoothie with frozen fruit and yogurt

• Lunch: Veggie quesadillas with salsa

• Dinner: Homemade pizza using tortillas, cheese, and veggies

Day 7

• Breakfast: Eggs and toast with fruit

• Lunch: Peanut butter sandwiches with carrot sticks

• Dinner: Rice stir-fry with leftover chicken and vegetables

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5. Extra Tips to Stay Under $100

• Cook in Batches: Make big portions of soup, chili, or rice dishes and reheat throughout the week.

• Repurpose Leftovers: Turn roasted chicken into sandwiches, wraps, or stir-fry.

• Stick to the List: Avoid “just browsing” in the store.

• Shop Sales: Swap items if you see cheaper alternatives.

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Final Thoughts

A little planning goes a long way. By combining smart shopping with a flexible meal plan, you can keep your weekly grocery bill under $100 without sacrificing flavor or nutrition.

Using tools like OnlineGroceryList.com makes it even easier to create and adjust your grocery list as prices and family needs change.

Budget meals don’t have to be boring—they just need to be planned with purpose.