Shopping on a Budget.

Here’s a list of budget-friendly meals under $5 for a family of 4 — nutritious, balanced, and realistic even with today’s grocery prices (assuming smart shopping, store brands, and seasonal produce).

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Breakfasts

1. Oatmeal with Fruit & Cinnamon – Old-fashioned oats, sliced banana or apple, cinnamon, and a drizzle of honey.

2. Scrambled Eggs & Toast – 8 eggs, 8 slices of whole-wheat bread, and a side of diced tomatoes.

3. Peanut Butter Banana Wraps – Whole-wheat tortillas, peanut butter, banana slices, and a sprinkle of oats.

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 Lunches

4. Bean & Cheese Quesadillas – 1 can black beans, shredded cheese, and 4 tortillas. Serve with salsa.

5. Tuna Salad Sandwiches – 2 cans tuna, mayo, chopped celery, and 8 slices bread. Add apple slices.

6. Vegetable Fried Rice – 2 cups cooked rice, 2 eggs, frozen mixed veggies, soy sauce.

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 Dinners

7. Spaghetti with Tomato Sauce – 1 lb pasta, 1 can crushed tomatoes, garlic, and herbs. Add sautéed onion or grated carrot.

8. Chili with Beans – 1 lb ground turkey or 2 cans beans, 1 can tomatoes, 1 can corn, chili seasoning.

9. Baked Potatoes with Broccoli & Cheese – 4 russet potatoes, frozen broccoli, shredded cheese.

10. Vegetable Stir-Fry with Rice – Frozen stir-fry mix, soy sauce, garlic, and cooked rice.

11. Egg & Vegetable Fried Noodles – Instant or spaghetti noodles, eggs, mixed veggies, soy sauce.

12. Cabbage & Carrot Soup – ½ head cabbage, 3 carrots, 1 can tomatoes, and broth cubes. Serve with toast.

13. Lentil Stew with Rice – 1 cup lentils, 1 cup rice, onion, garlic, and carrots.

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 Snacks or Light Meals

14. Homemade Pizza Toasts – Bread, tomato sauce, cheese, and veggie toppings baked in a toaster oven.

15. Macaroni & Vegetables – 1 lb macaroni, mixed frozen veggies, milk, and cheese sauce.

16. Pancakes with Apples – Homemade pancakes from scratch, topped with sautéed apple slices and cinnamon.

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🛒 Smart Shopping Tips

✅ Tips to Stay Under $5:

• Buy store brands, bulk dry beans and rice, and seasonal produce.

• Use eggs, beans, lentils, and potatoes as affordable protein/starch bases.

• Cook double portions and freeze leftovers for another meal.

💵 Coupons & Discounts

• Use store apps or loyalty cards to collect digital coupons.

• Look for BOGO (Buy One Get One Free) or “mix & match” promotions—especially for canned goods, frozen vegetables, and pasta.

• Stack savings: Combine manufacturer coupons with store discounts when allowed.

• Check weekly circulars or apps like Flipp for grocery deals before shopping.

🧺 Budget-Friendly Strategies

• Buy store brands—same quality, lower price.

• Choose in-season produce for freshness and value.

• Buy in bulk staples (rice, beans, oats, potatoes) and store them properly.

• Plan meals around sales, not the other way around.

• Use unit-pricing labels on shelves to compare costs per ounce or per pound.

🍽️ Kitchen Savers

• Cook once, eat twice: double recipes and freeze half for a future meal.

• Turn leftovers into new dishes—e.g., chili becomes burrito filling.

• Stretch proteins: mix beans or lentils into ground meat to lower cost and boost nutrition.

• Reduce waste by repurposing produce—soft fruit into smoothies, wilted greens into soups.