Feeding a family of four on just $50 a week may sound impossible—but with strategic planning, it’s more achievable than you think. Whether you’re cutting costs temporarily or simply tightening your budget, this realistic grocery list focuses on affordable, nutrient-dense foods that stretch across multiple meals without sacrificing nutrition or taste.

This plan assumes a pantry with basic staples like salt, pepper, oil, and common spices. It also prioritizes bulk-friendly, versatile ingredients that support easy meal prep and efficient use of leftovers.

What this list covers

• 7 dinners, 5 lunches, and 7 breakfasts

• Simple snacks

• Vegetarian-friendly with optional add-ins

• Core ingredients for batch cooking

• Average prices based on nationwide retail figures and discount grocers like Aldi, Walmart, and Kroger (pricing may vary by region)

Sample $50 grocery list

Produce:

• 5 lb bag of potatoes – $2.99

• 3 lb bag of carrots – $1.89

• 1 head of cabbage – $1.79

• 3 bananas – $0.75

• 2 apples – $1.00

• 1 bulb of garlic – $0.50

• 1 onion – $0.60

Grains & Bread:

• 1 loaf whole wheat bread – $1.49

• 1 lb brown rice – $1.25

• 1 lb pasta – $1.00

• 1 box instant oats – $2.29

• 1 lb all-purpose flour – $0.89

Protein:

• 1 dozen eggs – $2.15

• 1 lb dry lentils – $1.29

• 1 can black beans – $0.79

• 1 can chickpeas – $0.79

• 1 jar peanut butter – $1.99

Dairy & Fridge:

• 1 gallon milk – $3.25

• 8 oz shredded cheese – $2.49

• 1 cup plain yogurt (large tub) – $2.15

Pantry Essentials:

• 1 can crushed tomatoes – $1.29

• 1 can corn – $0.75

• 1 small container of margarine or butter – $2.49

• 1 container table salt – $0.59

Estimated total: $49.51

Sample meals built from the list

Breakfasts:

• Oatmeal with peanut butter or sliced banana

• Toast with butter and fruit

• Scrambled eggs and rice

Lunches:

• Rice and lentil bowls with carrots and cabbage

• Egg salad sandwiches

• Chickpea salad wraps (using cabbage leaves or bread)

Dinners:

• Pasta with tomato and lentil sauce

• Stir-fried rice with veggies and egg

• Black bean tacos with cabbage slaw

• Potato and carrot hash with garlic and onion

• Lentil soup with bread

• Cabbage and egg stir-fry

• Baked potatoes topped with yogurt and cheese

Ways to stretch this budget further

1. Shop discount grocers like Aldi or warehouse clubs for bulk staples.

2. Look for digital coupons in apps like Kroger or Safeway.

3. Buy store-brand or generic items, which can save up to 30% over name brands.

4. Use cashback platforms like Ibotta to scan receipts for rebates on pantry goods.

5. Pay with a gift card from Fluz to earn cashback on groceries at supported merchants like:
   • BJ’s Wholesale gift card savings

   • CVS gift card rewards

   • H-E-B gift card cashback

Final thoughts

Sticking to a $50 weekly grocery plan doesn’t require sacrificing quality—it just means shopping smarter. By focusing on whole foods, limiting processed items, and planning meals with overlapping ingredients, you can feed your family nourishing meals while keeping your budget intact.