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I used to spend $120-$150/week on groceries for two people without thinking much about it. Then I tracked my spending for a month (as part of a no-spend challenge) and realized almost a third of that was convenience items, duplicate ingredients, and food that went bad before I cooked it. The next week, I planned 7 dinners in advance and spent $47.83 at the grocery store — feeding two people all week with food leftover. Planning cheap meal ideas for the week isn’t about eating rice and beans every night. It’s about buying smarter, wasting less, and cooking meals that actually taste good on a budget.
The average American household spends approximately $475/month on groceries according to the USDA. That’s roughly $119/week. By planning cheap meal ideas for the week, you can cut that to $50-$75 — saving $45-$70/week or $2,340-$3,640/year. That’s real money that could go toward your emergency fund or help you save on a low income.
Here are 7 complete dinner recipes that cost under $50 total, plus the strategy behind making budget cooking sustainable.
The Budget Meal Planning Strategy
Before the recipes, here’s the approach that makes sub-$50 weeks possible:
Build meals around cheap protein anchors. Chicken thighs ($1.50-$2.50/lb), ground turkey or beef ($3-$5/lb), eggs ($0.20-$0.35 each), canned beans ($0.80-$1.20/can), and lentils ($1.50-$2/lb dry) are your foundations. Plan each dinner around one of these.
Use overlapping ingredients. If Monday’s recipe uses onions, garlic, and bell peppers, make sure at least one other recipe that week uses them too. This eliminates waste from buying ingredients you only use once.
Shop your pantry first. Before making your grocery list, check what you already have — rice, pasta, canned goods, spices, oils. Most kitchens have $20-$40 worth of usable ingredients sitting unused.
Buy store brands. Store-brand canned tomatoes, beans, pasta, and rice are typically 20-40% cheaper than name brands with identical quality. The savings compound across a full grocery list.
Shop sales and seasonal produce. In-season vegetables are cheaper and taste better. Check your store’s weekly circular before planning meals — build your menu around what’s on sale rather than buying full-price ingredients for a fixed menu.
7 Cheap Meal Ideas for the Week (Under $50 Total)
Each recipe feeds 2-4 people. Estimated costs are based on average U.S. grocery prices and may vary by location.
Monday: One-Pot Chicken and Rice (~$6.50)
Chicken thighs (1.5 lbs, ~$3.75), rice (1.5 cups, ~$0.45), chicken broth (2 cups, ~$0.60), onion (~$0.50), garlic (~$0.20), frozen peas (1 cup, ~$0.50), salt, pepper, paprika (pantry staples, ~$0.50).
Cook diced onion and garlic in a pot. Brown chicken thighs, add rice, broth, and seasonings. Cover and simmer 25 minutes. Stir in frozen peas for the last 5 minutes. One pot, minimal cleanup, and the leftovers reheat perfectly for lunch.
Cost per serving (4 servings): ~$1.63
Tuesday: Black Bean Tacos (~$5.80)
Canned black beans (2 cans, ~$1.80), tortillas (8-pack, ~$2.00), onion (~$0.50), lime (~$0.30), cumin and chili powder (pantry, ~$0.20), salsa (~$0.50), rice (1 cup, ~$0.30), shredded lettuce (~$0.20).
Drain and heat black beans with cumin, chili powder, and diced onion. Serve in warm tortillas with salsa, lime juice, and lettuce. Make extra rice to use as a side and for Thursday’s recipe.
Cost per serving (4 servings): ~$1.45
Wednesday: Pasta with Meat Sauce (~$7.20)
Ground beef or turkey (1 lb, ~$4.00), spaghetti (1 lb, ~$1.20), canned crushed tomatoes (28 oz, ~$1.30), onion (~$0.30), garlic (~$0.20), Italian seasoning (pantry, ~$0.20).
Brown the meat with onion and garlic. Add crushed tomatoes and Italian seasoning, simmer 20 minutes. Serve over spaghetti. This makes generous portions with leftovers — and homemade meat sauce beats jarred sauce in both flavor and cost.
Cost per serving (4 servings): ~$1.80
Thursday: Egg Fried Rice (~$4.10)
Eggs (4, ~$1.20), leftover rice from Tuesday (~$0.00), frozen mixed vegetables (1.5 cups, ~$0.75), soy sauce (~$0.30), sesame oil (~$0.25), garlic (~$0.20), green onions (~$0.40), cooking oil (~$0.10).
Use day-old rice (it fries better than fresh). Scramble eggs, set aside. Stir-fry vegetables and garlic, add rice and soy sauce, toss with eggs. This is one of the best cheap meal ideas for the week because it uses leftovers as a feature, not a compromise. Total cook time: 15 minutes.
Cost per serving (4 servings): ~$1.03
Friday: Baked Potato Bar (~$5.40)
Russet potatoes (4 large, ~$2.00), canned chili (1 can, ~$1.80), shredded cheese (~$1.00), sour cream (~$0.40), green onions (leftover from Thursday, ~$0.00), salt and butter (pantry, ~$0.20).
Bake potatoes at 400°F for 50-60 minutes (or microwave 8-10 minutes each for speed). Set up a topping bar — chili, cheese, sour cream, green onions. Everyone customizes their own. Simple, satisfying, and surprisingly filling.
Cost per serving (4 servings): ~$1.35
Saturday: Lentil Soup (~$4.50)
Dried lentils (1.5 cups, ~$1.20), canned diced tomatoes (14 oz, ~$0.90), carrots (2, ~$0.40), celery (2 stalks, ~$0.30), onion (~$0.50), garlic (~$0.20), chicken or vegetable broth (4 cups, ~$1.00), cumin and bay leaf (pantry, ~$0.00).
Sauté onion, carrots, celery, and garlic. Add lentils, tomatoes, broth, and seasonings. Simmer 30 minutes until lentils are tender. This makes a big pot — easily 6+ servings. Lentils are one of the most nutrient-dense budget foods: packed with protein, fiber, and iron for pennies per serving.
Cost per serving (6 servings): ~$0.75
Sunday: Sheet Pan Chicken and Vegetables (~$8.00)
Chicken thighs (2 lbs, ~$5.00), potatoes (1.5 lbs, ~$1.00), broccoli (1 crown, ~$1.00), olive oil (~$0.40), garlic powder, paprika, salt, pepper (pantry, ~$0.30), lemon (~$0.30).
Toss cut potatoes and broccoli in olive oil and seasonings. Arrange on a sheet pan with seasoned chicken thighs. Roast at 425°F for 35-40 minutes. One pan, minimal prep, impressive result. This is my go-to Sunday dinner because it feels like a “real meal” while being effortless.
Cost per serving (4 servings): ~$2.00
Weekly Total Breakdown
| Day | Meal | Total Cost | Cost/Serving |
|---|---|---|---|
| Monday | Chicken and Rice | $6.50 | $1.63 |
| Tuesday | Black Bean Tacos | $5.80 | $1.45 |
| Wednesday | Pasta with Meat Sauce | $7.20 | $1.80 |
| Thursday | Egg Fried Rice | $4.10 | $1.03 |
| Friday | Baked Potato Bar | $5.40 | $1.35 |
| Saturday | Lentil Soup | $4.50 | $0.75 |
| Sunday | Sheet Pan Chicken | $8.00 | $2.00 |
| TOTAL | $41.50 | $1.49 avg |
That’s $41.50 for 7 dinners feeding 2-4 people — well under $50 with room for extras like bread, butter, or a bag of salad. Compare that to eating out, where a single dinner for two easily costs $30-$50+.
5 Tips to Keep Your Cheap Meal Ideas for the Week on Track
Meal prep on Sunday. Spend 30-60 minutes chopping vegetables, cooking rice, and portioning ingredients for the week. This makes weeknight cooking faster and reduces the temptation to order takeout.
Cook double batches. Several of these recipes — especially the soup, meat sauce, and chicken and rice — freeze beautifully. Cook double, freeze half, and you’ve got a future week’s dinners already done.
Use a grocery list and stick to it. Impulse buys are the budget killer. Write your list from the recipes, check your pantry first, and don’t deviate. Shopping with a list saves the average household 20-25% on groceries.
Don’t shop hungry. This sounds cliché because it’s true. Shopping on an empty stomach leads to impulse purchases that blow your budget. Eat before you go.
Track your actual spending. Keep your grocery receipts for a month and compare to your pre-planning spending. Seeing the actual savings motivates you to keep going. This aligns with the broader habit of tracking your spending to stay on top of your finances.
Make Budget Cooking a Habit, Not a Punishment
The biggest misconception about eating on a budget is that it means eating badly. These 7 dinners include chicken, beef, vegetables, legumes, and grains — a varied, balanced week of meals that most families would happily eat regardless of budget. The difference is planning.
When you consistently plan cheap meal ideas for the week, you’re not just saving $45-$70/week on groceries — you’re reducing food waste, eating healthier (home cooking beats takeout nutritionally), and freeing up money for goals that matter.
For more strategies to reduce your everyday expenses, explore our complete frugal living guide and learn how saving money on groceries fits into your overall budget plan.
FAQ Section
Can you really feed a family for under $50 a week?
Yes, with planning. The 7-dinner meal plan in this guide totals $41.50, feeding 2-4 people. The key is building meals around cheap proteins (chicken thighs, beans, eggs, lentils), using overlapping ingredients to reduce waste, and shopping store brands. Costs vary by location, but sub-$50 weekly grocery bills are achievable in most U.S. markets.
What are the cheapest foods to buy for meal planning?
Rice ($0.10-$0.15/serving), dried beans and lentils ($0.15-$0.25/serving), eggs ($0.20-$0.35 each), chicken thighs ($1.50-$2.50/lb), canned tomatoes ($0.90-$1.30/can), pasta ($0.15/serving), potatoes ($0.25-$0.50/lb), and frozen vegetables ($1-$2/bag) are the most cost-effective grocery staples.
How do I save money on groceries without couponing?
Meal planning, buying store brands, shopping seasonal produce, using a grocery list, cooking at home, buying in bulk for pantry staples, and reducing food waste through intentional portioning save more money than couponing for most households. Planning alone typically cuts grocery bills by 20-30%.
What cheap meal ideas for the week work for meal prepping?
Chicken and rice, pasta with meat sauce, lentil soup, and egg fried rice all reheat and store well. Cook double batches of soups and sauces on weekends and portion into containers for weekday lunches and dinners. Most of these recipes stay fresh in the fridge for 3-4 days or freeze for 2-3 months.
How do I stick to a grocery budget when prices keep going up?
Focus on what you can control: plan meals before shopping, buy store brands, substitute expensive ingredients with budget alternatives (chicken thighs instead of breasts, dried beans instead of canned), shop sales cycles, and reduce food waste by using everything you buy. Even with inflation, planned meals cost significantly less than unplanned shopping.
Are budget meals healthy?
Budget meals can be very healthy. The recipes in this guide include lean protein, vegetables, legumes, and whole grains. Home-cooked budget meals are typically healthier than processed foods or takeout because you control the ingredients, portions, and cooking methods. Lentils, beans, and eggs are among the most nutritious affordable foods available.
Toyin Onagoruwa is the founding editor of BrokeMeNot. He works as a software engineer in banking and has over 5 years of experience writing about personal finance, credit cards, and frugal living. He combines his fintech engineering background with real-world money management experience to create financial content you can actually use. Connect with him on LinkedIn.