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A Budget Family Meal Plan for $75: A Week's Worth of Nutritious and Economical Meals

Planning a family meal plan on a budget of $75 requires a delicate balance between maintaining a nutritious diet and managing a household budget, and many families face the challenge of ensuring they can provide wholesome meals without overspending.

Feed family on a budget with menu and grocery list
Feed 3 people for $75 a week

The concept of feeding a family of three on a budget of just $75 a week might seem ambitious, but it's entirely achievable with the right planning and a focus on cost-effective, nutritious ingredients. This blog post intends to be a well-thought-out meal plan designed to cover a family of three, whether it comprises an adult and two children or two adults, ensuring that each member gets their fair share of delicious, balanced meals every day.

Important Nutritional Disclaimer:

It's crucial to acknowledge that dietary needs can vary greatly among individuals and families. This meal plan is intended as a general guide to assist in achieving a balance of cost and nutrition and should not replace personalized advice from nutrition professionals. If you have specific dietary needs or health concerns, please consult with a healthcare provider or a registered dietitian.

The $75 Weekly Meal Plan Breakdown:

This plan focuses on diversity and nutrition, intending to meet daily caloric and nutritional requirements within a budget. To meet caloric needs, it may be best for one adult and two children or two adults.

The full details, including serving sizes, costs, and a shopping list can be found on my Facebook page, Daily Kitchen Nuggets. Be sure to join and follow the group for more budget family ideas.

Day 1:

- Breakfast: Oatmeal with sliced bananas provides a fiber-rich start.

- Lunch: Rice and beans accompanied by steamed carrots offer a hearty and nutritious midday meal.

- Dinner: Pasta with canned tomatoes and frozen spinach combines comfort with a veggie boost.

Day 2:

- Breakfast: Whole wheat toast with peanut butter and an apple for a dose of protein and fruit.

- Lunch: An egg salad sandwich with lettuce wraps up a protein-packed lunch.

- Dinner: A baked potato with canned corn and a fresh salad for a light yet satisfying end to the day.

Day 3:

- Breakfast: Greek yogurt with honey and almonds for a creamy, crunchy morning meal.

- Lunch: Tuna salad over greens, a perfect blend of protein and leafy vegetables.

- Dinner: Stir-fried vegetables with tofu over rice, offering a flavorful and balanced meal.

Day 4:

- Breakfast: A banana and peanut butter smoothie for a quick, nutritious start.

- Lunch: Lentil soup with a slice of whole wheat bread, a cozy and filling option.

- Dinner: Spaghetti with garlic oil and a side of roasted broccoli, for a simple yet tasty meal.

Day 5:

- Breakfast: Scrambled eggs with toast and fruit, a classic breakfast favorite.

- Lunch: Chickpea salad with tomatoes, cucumber, and feta, for a Mediterranean flair.

- Dinner: Rice with mixed frozen vegetables, a simple and quick dinner option.

Day 6:

- Breakfast: Overnight oats with apple slices and cinnamon, prepped ahead for convenience.

- Lunch: Grilled cheese sandwich with a side of raw carrots, a kid-friendly favorite.

- Dinner: Homemade vegetable soup with beans, a warm and comforting meal.

Day 7:

- Breakfast: Cottage cheese with pineapple chunks for a sweet and savory start.

- Lunch: Baked sweet potato with black beans and salsa for a flavorful lunch.

- Dinner: Quinoa salad with vegetables and lemon dressing, ending the week on a fresh note.

Cooking Tips and Budgeting Tricks:

- Bulk Buying: Purchase staple ingredients like rice, beans, and oats in bulk to save money.

- Seasonal Produce: Choose seasonal fruits and vegetables for better flavor and cost savings.

- Meal Prep: Prepare batches of meals that can be easily reheated or repurposed throughout the week.


Feeding a family of three on $75 a week is not just a possibility but a practical approach to healthy living on a budget. By choosing ingredients wisely and planning meals, you can enjoy a variety of nutritious and satisfying meals without overspending. Remember, the key to a successful budget meal plan is flexibility, creativity, and a focus on nutritional value.

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