I Fed 4 People for $35 a Week ($5 a Day) | Emergency Grocery Budget Meal Plan

Feeding four people for a full week on just $35 may sound impossible—but with the right planning, it can be done. This $5 a day grocery budget challenge shows how affordable ingredients, batch cooking, and smart meal prep can stretch a small budget into 84 balanced meals.

The recipes aren’t fancy, but they’re nourishing, kid-friendly, and filling. Whether you’re facing an emergency grocery budget, trying to cut food costs, or just searching for cheap dinner ideas, this plan proves $35 can go a long way.

You might also like Cheap Family Meals Under $10.

Watch the $35 Grocery Budget Challenge Video:

https://youtu.be/vevGu31fEFE

More Budget-Friendly Recipe Videos

Day 1 – Batch Cook Day

Breakfast: Oatmeal with Peanut Butter

Try also: Hidden Veggie Chocolate Muffins (Mini Size).

Ingredients:

• 1 ½ cups oatmeal
• 4 tbsp peanut butter

Instructions:

1. Cook oatmeal according to package directions.
2. Stir in peanut butter.

Lunch: Egg & Veggie Stir-Fry

Try also: Creamy Chicken and Egg Noodles.

Ingredients:

• 6 eggs
• 1 tbsp oil
• ¼ onion, diced
• 1 tbsp minced garlic
• 1 ½ cups frozen mixed vegetables
• 1 tsp garlic powder
• 1 tsp paprika
• ½ tsp Italian seasoning
• Salt & pepper

Instructions:

1. Heat oil in a skillet. Sauté onion, garlic, and veggies until softened.
2. Crack in eggs, scramble until cooked.
3. Season and serve.

Dinner: Turkey Cabbage Stir-Fry (Make Extra for Day 3)

Try also: Easy Chicken Vegetable Stir Fry or Easy Ground Beef Stir Fry.

Ingredients:

• 1 lb ground turkey
• ⅓ onion, diced
• ¾ head cabbage, shredded
• 2 tbsp soy sauce
• 1 tbsp oil
• 1 tbsp minced garlic

Instructions:

1. Heat oil in a skillet, sauté onion + garlic.
2. Add turkey, cook until browned.
3. Stir in cabbage + soy sauce, cook until tender.

Day 2

Breakfast: Scrambled Eggs + Toast

Two different ways to cook eggs: Sheet Pan Style Eggs or Oven Scrambled Eggs.

Breakfast: Scrambled Eggs + Toast

Ingredients:

• 6 eggs
• 2 slices bread, halved (4 half slices)
• Butter or oil for cooking
• Salt & pepper

Instructions:

1. Toast bread.
2. Scramble eggs in a pan with a little butter or oil.
3. Serve eggs with half-slice toast per person.

Lunch: Baked Potatoes with Ground Turkey + Cheese

Check out my 14 Must-Try Potato Dinners That Are Cheap, Easy, and Crazy Delicious!

Ingredients:

• 4-5 medium potatoes
• 1/2 lb ground turkey
• 1 tbsp taco seasoning
• 1/3 cup water
• 1 tbsp oil
• 1/2 tbsp garlic salt
• 3 oz shredded cheddar cheese

Instructions:

1. Bake potatoes at 400°F for 45–60 minutes or microwave until soft.
2. Cook the turkey in a large pan over medium heat until cooked through stir in the taco seasoning and water
3. Slice potatoes, top with ground turkey and shredded cheese.

Dinner: Lentil & Veggie Soup

Try my FAVORITE Lentil Potato Burrito Wraps.

Ingredients:

• 1 cup dry lentils
• 1/3 green cabbage diced
• 1 tbsp oil
• 1/2 onion, diced
• 2 carrots, diced
• 1 can (14 oz) diced tomatoes
• 5 cups water or broth
• Seasonings: salt, pepper, garlic powder, onion powder, Italian seasoning, paprika

Instructions:

1. In a large pot, sauté onion and carrots in oil.
2. Add lentils, tomatoes, seasonings and water/broth.
3. Bring to a boil, then simmer 25–30 minutes or until lentils are soft.

Day 3 – Leftover Love

• Breakfast: Peanut Butter Toast
• Lunch: Leftover Turkey Cabbage Stir-Fry
• Dinner: Rice Bowl. Full recipe below:

Rice Bowl (Batch Cooking the Rice)

Ingredients:

• 2 cups dry rice
• Water to cook the rice
• 1 1/2 cups frozen veggies
• 1 tbsp minced garlic
• 4 eggs
• 1/2 tsp salt
• Pepper
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp paprika
• 1/2 tsp oregano

Instructions:

1. Cook the rice according to the package instructions 
2. Add 1 tbsp olive oil to a pan on the stove add the vegetables and cook on medium heat until cooked stir in the minced garlic
3. Fry or scramble eggs in the vegetable pan season
4. Stir the cooked rice into the pan and serve

Day 4 – Tuna Sandwich and a Tasty Egg Frittata

• Breakfast: Oatmeal (same as Day 1)
• Lunch: Tuna Sandwiches.

Ingredients for Tuna Sandwiches:

• 2 cans tuna, drained
• ¼ cup mayo or plain yogurt
• 1/3 diced onion
• Salt, pepper
• Bread
• Optional: diced celery or onion

Instructions:

1. Mix tuna with mayo onion and seasonings.
2. Spoon into slices of bread.

• Dinner: Egg Frittata. Full recipe below↓

Dinner Egg Frittata (Leftovers for Lunch)

Ingredients for the Egg Frittata:

• 8 eggs
• 1 russet potato shredded
• 1 cup frozen mixed vegetables
• ½ cup shredded cheese
• Salt & pepper
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp paprika

Instructions:

1. Preheat oven to 350°F
2. Whisk everything in a large bowl.
3. Pour into greased baking dish. Bake for 30-45 minutes or until set.
4. Cool and refrigerate leftovers.

Day 5 – Budget Brunch

• Breakfast: Leftover frittata + rice
• Lunch: Leftover cabbage stew
• Dinner: Potato + Lentil Hash. Full recipe below ↓

Ingredients for Potato + Lentil Hash

• 4 potatoes, cubed
• 1 cup frozen mixed vegetables
• 1/2 lb ground turkey
• 1/2 cup dry lentils
• 1/2 cup white rice
• 1/3 cup onion, chopped
• 3 Carrots, peeled and diced
• 5 cups water
• Oil, salt, pepper + seasoning of your choosing. I used garlic powder, onion powder, paprika, Italians seasoning. 

Instructions:

1. Sauté ground turkey, onion, carrots, and frozen mixed vegetables in oil until soft and the turkey is cooked through.
2. Add potatoes, lentils, rice, seasonings simmer for 20 minutes stirring often until lentils are tender

Day 6

• Breakfast: Oatmeal (Try my Blueberry Oatmeal Cups)
• Lunch: Leftover Lentil Stew
• Dinner: Leftover Potato Lentil Hash

Day 7 – Mix & Match Leftovers

• Breakfast: homemade rustic bread with microwave steamed apples and peanut butter

Rustic bread:

• 2 cups all-purpose flour
• 1/2 tsp sugar
• 1/2 tsp salt
• 2 tsp baking powder
• 3/4 cup warm water

Instructions

1. Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. In a large bowl, whisk together flour, sugar, salt, and baking powder.
3. Stir in water to form a dough.
4. Knead the dough for about 3 minutes on a floured surface.
5. Shape the dough into a rectangle, score the top, and place it on the baking sheet.
6. Bake for 15 minutes, then lower the oven temperature to 350°F (175°C) and bake for an additional 10 minutes.

• Lunch: Leftover Potato Lentil Hash
• Dinner: Chili Lentil Burritos + Homemade Tortillas. Full recipe below.

Ingredients for Chili Lentils:

• 3/4 cup lentils
• 2 cups water
• 1 tbsp taco seasoning
• 14 oz can mixed chili beans

Instructions to make Chili Lentils:

• Add lentils to a pot on the stove add in water and taco seasoning let simmer until tender. Stir in the chili beans and let cook for 10 more minutes

Homemade Tortillas Ingredients: 

• 2 cups all-purpose flour
• 1 tsp salt
• 2/3 cup warm water
• 5 tbsp olive oil or melted butter

Instructions:

1. Add salt to the water and stir.
2. In a large bowl, combine flour and oil, mixing with a fork until clumpy.
3. Slowly add the water and stir until a dough forms. If it’s too dry, add more water.
4. Knead the dough on a floured surface for 3-4 minutes, then place into the bowl cover with a cloth and let rest for at least 20 minutes.
5. Divide into 10 balls and roll each one into a thin tortilla.
6. Heat a large skillet on medium-high. Cook each tortilla for 1-2 minutes on each side until golden brown. Adjust heat if necessary to avoid burning.

Frequently Asked Questions

Final Thoughts

This $35 meal plan proves that it is possible to feed a family on a tight grocery budget. The meals are simple, but they’re filling, balanced, and family-approved.

My own experiences shaped how I cook today, and my goal is to offer hope, support, and practical ideas for anyone facing similar challenges. If this plan helps you or someone you love, please share it. 💜

If you’re struggling, don’t hesitate to reach out to food banks, churches, or local support programs. And if you’re able, consider donating to a food pantry—even small acts make a big difference.

More Budget-Friendly Recipe Videos