Here's a simple 7-day meal plan for a family of 2 on a $30 budget:
Grocery List:
- Rice (2 lbs) - $2
- Pasta (1 lb) - $1
- Canned beans (2 cans) - $2
- Canned tomatoes (1 can) - $1
- Frozen mixed vegetables (1 lb) - $1
- Eggs (1 dozen) - $2
- Chicken thighs (2 lbs) - $6
- Ground beef (1 lb) - $4
- Tortillas (1 pack) - $2
- Peanut butter (1 jar) - $3
- Oatmeal (18 oz) - $2
- Bananas (1 bunch) - $1
- Apples (2 lbs) - $4
Total: $30
Meal Plan:
Day 1
- Breakfast: Oatmeal with sliced bananas
- Lunch: Rice and black beans with mixed vegetables
- Dinner: Chicken thighs with rice and steamed vegetables
Day 2
- Breakfast: Scrambled eggs
- Lunch: Pasta with canned tomatoes and mixed veggies
- Dinner: Ground beef tacos with tortillas
Day 3
- Breakfast: Peanut butter on toast (made with tortillas)
- Lunch: Rice and canned beans
- Dinner: Chicken stir-fry with mixed vegetables
Day 4
- Breakfast: Oatmeal with bananas
- Lunch: Pasta salad with beans and tomatoes
- Dinner: Baked chicken thighs with mixed veggies
Day 5
- Breakfast: Scrambled eggs
- Lunch: Bean and cheese tortillas
- Dinner: Spaghetti with ground beef and tomato sauce
Day 6
- Breakfast: Peanut butter oatmeal
- Lunch: Chicken fried rice using leftover rice and veggies
- Dinner: Tacos with ground beef and mixed veggies
Day 7
- Breakfast: Scrambled eggs
- Lunch: Leftover pasta with canned tomatoes
- Dinner: Chicken stir-fry with leftover mixed veggies
Snacks:
- Apples
- Bananas
- Peanut butter on tortillas
This plan utilizes simple, affordable ingredients and avoids waste by using leftovers.