Grocery prices are skyrocketing. Suddenly, your usual grocery haul is costing 20% to 30% more than it did just a few months ago.

Less food for more money. What is your plan?

I recently partnered with Fox9 News in Minneapolis/St. Paul to come up with a one-week meal plan that details how you can feed a family of 4 for $100 a week.

In fact, you can feed a family of 4 for less than $100 a week.

This $69.79 Meal Plan Leaves Some Wiggle Room In Your Budget

I paid $69.79 for all of this food – enough to feed a family of 4 for a week:

Feed family of 4 for less than $100 a week: Grocery haul for $69.79 from ALDI.

Because I came in under budget (the goal was $100), there is some wiggle room for you to buy snacks, beverages, and additional foods.

How To Do It

Where you shop matters.

I did 95% of my shopping at ALDI. The only grocery items I didn’t buy there were lentils and ready-cooked bacon off the grocery store salad bar

  • This meal plan is comprised almost entirely of affordable, easy-to-find pantry staples
  • This meal plan makes great use of leftovers
  • Snacks: Carrots are peeled and chopped and celery is chopped – these are intended for snacks as well as ingredients in many of the recipes below. Additional bananas and apples were purchased for snacks.

Groceries included on the $100-a-week meal plan. Click through to get recipes!

Pantry Staples

These recipes assume that you have pantry staples stocked in your kitchen, such as cooking oil, butter, basic spices (garlic powder, taco seasoning), basic sauces (soy sauce, mayo), salt, and pepper.

If you have to purchase these items, the total cost will be higher than $69.79.

Optional Items: Save $$$

The shopping list below covers the basics. But there may be additional ingredients listed in the recipes I’ve linked to below.

For example, the bacon fried rice calls for fresh ginger and chopped green onion. These are both optional ingredients. If you happen to have them, add them to the recipe. If not, you can skip them and save the money – the recipes will still taste great!

Groceries for the $100-a-week food budget. Click through to learn how to save major money!

Day 1

  • Breakfast: Perfect scrambled eggs (2 eggs per person, use half and half instead of heavy whipping cream), ham, and avocado slices
  • Lunch: Sandwiches and deli meat + veggie sticks
  • Dinner: Homemade chili (use 2 cans of chili beans, avoid buying extra chili toppings – save leftovers for tomorrow)

Prep for tomorrow: Save leftover chili, prepare slow cooker apple oatmeal, hard boil 4 eggs

Basic chili recipe: The step-by-step guide for chili novices.

Day 2

  • Breakfast: Slow cooker apple oatmeal (refrigerate leftovers)
  • Lunch: Hummus with veggie slices and hard boiled egg
  • Dinner: Leftover chili over roasted sweet potatoes

Slow cooker apple oatmeal, feed 4 people for less than $10 a day!

Day 3

Prep: Slow cooker salsa chicken cooks in 3 to 4 hours on high, or 5 to 6 hours on low. Plan accordingly.

Crockpot salsa chicken recipe, from Cheap Recipe Blog

Day 4

  • Breakfast: Denver omelette (2 eggs per person, use half and half instead of heavy whipping cream) with diced ham, onions, and peppers (learn how to make a perfectly fluffy omelette)
  • Lunch: Tomato lentil soup
  • Dinner: Leftover salsa chicken tacos on flour tortillas, topped with shredded cheddar cheese

Prep for tomorrow: Cook 3 to 4 cups of rice for bacon fried rice.

Tomato and lentil soup recipe: A super cheap soup recipe that feeds a crowd!

Day 5

  • Breakfast: Egg and veggie breakfast tacos on flour tortillas, topped with shredded cheddar cheese and avocado slices (2 eggs per person, use half and half instead of heavy whipping cream, sauté onions and red bell peppers for filling)
  • Lunch: Leftover tomato lentil soup, grilled cheese sandwiches (with shredded cheddar and/or mozzarella cheese)
  • Dinner: Bacon fried rice 

Bacon fried rice recipe

Day 6 (Weekend)

Opting for a larger brunch instead of breakfast + lunch, to account for sleeping in, weekend activities, etc.

  • Brunch: Banana-egg pancakes, pork breakfast sausage, roasted sweet potatoes (prepare two: one for today, one for tomorrow’s brunch)
  • Dinner: Tortilla shell pizzas on flour tortillas with shredded mozzarella cheese (Clean out the fridge for toppings: Onion, bell peppers, ham, leftover breakfast sausage, tomato, etc.)

Banana-egg pancakes: So easy, just two ingredients! Click through for recipe.

Day 7 (Weekend)

Opting for a larger brunch instead of breakfast + lunch, to account for sleeping in, weekend activities, etc.

  • Brunch: Avocado toast, leftover roasted sweet potatoes, leftover breakfast sausage
  • Dinner: Creamy vegetable soup (use up any extra onion, celery, carrots, corn, and peas you have from the week) + cheese quesadilla Paleo creamy vegetable soup: The perfect way to clean out your fridge and make something delicious and healthy.

Shopping List: What You’ll Need For The Entire Week

I bought 95% of the ingredients below at ALDI, and my total grocery bill was $69.79. If you shop elsewhere, your total may be more.

  • 1 lb frozen ground beef
  • 1 lb frozen pork breakfast sausage
  • 2 ham steaks
  • 3 lb package chicken thighs
  • 3 dozen eggs
  • 16 oz package shredded cheddar cheese
  • 16 oz package shredded mozzarella cheese
  • 1 lb deli meat, your choice
  • 1/2 cup pre-cooked bacon off the grocery store salad bar (or cook your own and cut into pieces)
  • 1/2 gallon milk
  • 1 quart half and half
  • 1 can tomato paste  (6 ounces)
  • 2 cans chili beans (16 ounces each)
  • 3 cans diced tomatoes (14.5 ounces each)
  • 24 ounce jar tomato salsa
  • 1 to 2 containers of hummus (2 if you like hummus and veggies as a snack)
  • 1 can black beans (14 ounce)
  • 1 bag frozen corn (16 ounce)
  • 1 bag frozen peas (10 ounce)
  • 1 bag long grain rice (you’ll need 2 cups but buy a large bag for savings)
  • Chicken bouillon cubes
  • 1 cup brown or French lentils
  • 2 lb loaf bread (I bought sourdough)
  • 20-pack flour tortillas (regular size)
  • 25-ounce package steel cut oats
  • 3 bell peppers (any combination of red, yellow, orange or green)
  • 4 large sweet potatoes or yams (if you can only find small sweet potatoes, buy 8 for the week)
  • 5 apples
  • 6 bananas
  • 3 lb bag yellow onions
  • 3 lb bag of carrots
  • 4 avocados
  • 2 Roma tomatoes

Enjoy – and good luck! Let me know your best money-saving tips to feed a family.

I Have Teenagers/Picky Kids/Special Diet Requirements – Will This Work For Me?

Remember: There is no one-size-fits-all meal plan. 

This meal plan won’t work for everyone. But some of it might work for your family – and that’s a good starting point.

My suggestion to you: Identify 3 or 4 cheap recipes that fit your requirements – whether you have super hungry teenagers at home, picky children or have dietary requirements that necessitate eliminating certain foods. Add these recipes to your weekly meal rotation – and specifically, have them replace your higher cost meals.

Over time, you will save significant money on your food budget. You don’t have to go all in to save money!