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The cost of living seems to rise every day — groceries included. It’s becoming increasingly difficult to feed a family on a budget, but don’t worry, you don’t have to break the bank to put a healthy, hearty meal on the table. With a bit of planning, creativity and smart shopping, it’s entirely possible to feed your family for a week without spending a fortune. In fact, you can still fill your cart with high-quality ingredients for $100 or less and here’s how.
Also find out what $100 in groceries at Costco will cost you at Walmart.
Buy in Bulk
- Price:
- $9.98 for a 10-pound bag of rice
- $5.88 for 6-pound of pasta
Buying pantry staples in larger quantities often saves money in the long run. Stock up on items like rice, pasta, beans and lentils. These are affordable, nutrient-rich and versatile, forming the backbone of many meals.
Tip: You can buy a large bag of rice or pasta and use it for multiple meals throughout the week — add different sauces, spices or veggies to keep it interesting.
Choose Protein-Packed Ingredients
- Price:
- $3.48 for 2.25 pounds of chicken
- $4.24 for a 1-pound roll of frozen ground beef
- $2.94 for a 12-pack of breakfast pork sausages
When you’re shopping for groceries, look for chicken, ground beef or plant-based proteins like tofu or beans that can be used in various ways. Chicken breasts or thighs often go on sale and can be cooked in bulk for different meals, from stir-fries to soups to tacos.
Tip: Stretch your protein by using it in smaller portions. For example, a rotisserie chicken can be used for sandwiches, soups or salads across several meals.
Shop for Frozen Vegetables
- Price from:
- 94 cents for 12 ounces of broccoli cuts
- 98 cents for 12 ounces of peas and carrots
- $1.74 for 10 ounces of sweet potato
Tip: Frozen veggies can be easily added to stir-fries, soups and pasta dishes and they last longer than fresh ones.
Buy Inexpensive Grains
- Price from:
- $2.48 for 18 ounces of instant oats
- $3.66 for 24 ounces of barley pearl
Oats, quinoa and barley are nutritious, budget-friendly grains that can be used in a variety of meals. Oats make a hearty breakfast, quinoa is a protein-packed base for salads or bowls and barley adds texture to soups and stews.
Tip: Try overnight oats with fruit for an easy breakfast, use quinoa in place of meat for a filling vegetarian meal and add barley to soups for extra bulk and nutrition.
Plan Meals With Leftovers in Mind
Cooking larger portions and using leftovers for another meal can significantly reduce food waste and stretch your budget. For example, making a large pot of chili or stew can feed the family for several days.
Tip: Repurpose leftovers by turning them into new dishes — leftover roasted veggies can become a salad or leftover chicken can be made into a sandwich or wrap.By focusing on affordable, versatile ingredients and minimizing food waste, you can feed your family for a week on $100 (or less) while keeping meals varied and nutritious.
Sample Weekly Grocery List Under $100
Creating a weekly grocery list for a family of four under $100 is achievable with careful planning and smart shopping. Below is a sample list, along with approximate prices, to guide you on saving money at the grocery store:
Proteins:
- Chicken thighs (3 pounds): $4.67
- Ground turkey (2 pounds): $3.96
- Canned black beans (four cans): $3.44
- Canned chickpeas (two cans): $1.72
Grains and Starches:
- Rolled oats (16 ounces): $1.98
- Quinoa (16 ounces): $3.38
- Brown rice (16 ounces): 88 cents
- Whole wheat bread (two loaves): $2.84
- Whole wheat tortillas (10-count): $2.76
Fruits and Vegetables:
- Frozen mixed vegetables (two bags, 16 ounces each): $2.38
- Fresh carrots (1 pound): $1.08
- Fresh broccoli (two crowns): $3.66
- Fresh spinach (10 ounces): $1.98
- Apples (3 pounds): $3.64
- Bananas (one bunch): $2.26
Dairy and Alternatives:
- Low-fat milk (1 gallon): $2.75
- Greek yogurt (32 ounces): $3.54
- Shredded cheddar cheese (8 ounces): $1.97
Pantry Staples:
- Canned diced tomatoes (four cans): $3.52
- Peanut butter (16 ounces): $1.98
- Pasta sauce (24 ounces): 88 cents
- Whole grain pasta (2 pounds): $2.86
Snacks:
- Baby carrots (1 pound): $1.07
- Hummus (10 ounces): $2.87
- Crackers (16 ounces) $1.74
Total Estimated Cost: $63.81
This list leaves approximately $36.19 for additional items or regional price variations.
Tips To Maximize Your Budget:
- Plan your meals: Mapping out your meals for the week helps make the most of what you buy and cuts down on waste.
- Buy in bulk: Stock up on pantry staples like grains and canned goods to save money in the long run.
- Pick seasonal produce: Fruits and veggies that are in season tend to be fresher, tastier and easier on your wallet.
- Go for store brands: Store-brand products usually cost less than name brands but are just as good.
- Use frozen fruits and veggies: They’re packed with nutrients, last longer and can be a budget-friendly alternative to fresh produce.
Editor’s note: These prices were sourced from Walmart and are accurate as of March 6, 2025. Pricing and availability may vary depending on location.
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