Week 14 Weekly Menu Budget-Friendly Family Dinners
In today’s economy, feeding a family without breaking the bank is a challenge, but with a strategic meal plan, it’s entirely possible! Budget Bites Brigade is here to show you how to prepare delicious, nutritious meals for a family of five for around $100 a week. This week’s meal lineup is packed with diverse flavors and hearty, satisfying dishes that won’t sacrifice quality or taste. Here’s a peek at what’s cooking for each day:
Day 1: Creamy Tuscan Chicken and Spinach
Day 2: Mediterranean Chickpea Bowls
Day 3: Sweet Potato & Black Bean Burrito Bowls
Day 4: Garlic Butter Shrimp with Lemon and Pasta
Day 5: Beef Tacos with Chipotle Crema
Day 6: Spicy Cajun Chicken Pasta
Day 7: Sheet Pan Sausage & Vegetables
Each meal offers a unique flavor profile, and with tips for cost-saving and ingredient swaps, you’ll be set up for a week of affordable, delicious dinners.
Day 1: Creamy Tuscan Chicken and Spinach
Flavor Profile: This dish is rich and comforting, blending creamy and savory flavors with earthy undertones from fresh spinach and a slight tang from diced tomatoes.
Tips to Stay on Budget:
Choose Affordable Chicken Cuts: Use boneless chicken thighs instead of breasts. They’re often cheaper, and their rich flavor complements the cream sauce well.
Skip Fresh Herbs if Needed: While fresh basil or parsley adds a pop of flavor, they can be expensive. Dried versions work as a budget-friendly alternative.
Stretch the Cream: Instead of using heavy cream, try mixing half milk and half cream cheese for a thickened sauce with more servings for less.
Day 2: Mediterranean Chickpea Bowls
Flavor Profile: This dish brings the vibrant, fresh flavors of the Mediterranean—fresh vegetables, and hearty chickpeas with a zesty lemon yogurt sauce.
Cost-Saving Tips:
Chickpeas for Protein: Canned chickpeas are a budget-friendly, protein-packed alternative to meat. Buying dried chickpeas and cooking them in bulk can save even more.
Day 3: Sweet Potato & Black Bean Burrito Bowls
Flavor Profile: These burrito bowls have a satisfying sweetness from the sweet potatoes, balanced by the earthiness of black beans and the zing of a simple salsa.
Money-Saving Tips:
Buy Canned Beans: Black beans are often cheaper canned and ready to use. Look for low-sodium options, or rinse them before using to reduce sodium.
Shop Bulk for Grains: Whether it’s rice, quinoa, or another base, buying grains in bulk is typically cheaper and provides flexibility for other meals.
Use Sweet Potatoes Wisely: Sweet potatoes are inexpensive and versatile. Buy them in bulk, and you can use them across multiple meals or lunches throughout the week.
Day 4: Garlic Butter Shrimp with Lemon and Pasta
Flavor Profile: This dish combines the elegance of shrimp with bright, tangy lemon and rich, garlicky butter, all served over pasta for a filling, flavorful meal.
Cost-Saving Shrimp Tips:
Buy Frozen Shrimp: Frozen shrimp is often more affordable than fresh, and it’s just as tasty. Look for “easy-peel” varieties to save on prep time.
Pasta Options: Feel free to use whatever pasta is on sale. Spaghetti, linguine, or even penne all work well here.
Bulk Up with Veggies: To make this meal stretch further, add vegetables like spinach, zucchini, or broccoli. They’ll complement the flavors and add nutrition without drastically increasing the cost.
Day 5: Beef Tacos with Chipotle Crema
Flavor Profile: Classic Mexican flavors shine in this meal, with savory ground beef, smoky chipotle crema, and fresh toppings for texture and balance.
Tips for Budget-Friendly Beef Tacos:
Use Ground Turkey as an Option: Ground turkey is often cheaper than beef and works just as well with taco seasoning.
Stretch the Meat with Beans: Adding black beans or pinto beans to the meat mixture not only adds fiber but also helps stretch the meat across more tacos.
Day 6: Spicy Cajun Chicken Pasta
Flavor Profile: This dish brings a taste of New Orleans with bold, smoky Cajun spices, tender chicken, and creamy pasta.
Money-Saving Tips for Cajun Chicken Pasta:
DIY Cajun Spice Mix: Pre-made spice mixes can be costly. Create your own Cajun seasoning by mixing paprika, garlic powder, onion powder, and cayenne.
Swap Proteins if Needed: If chicken is pricey, smoked sausage or even tofu can work beautifully with Cajun spices.
Use Half-and-Half: If heavy cream is too expensive, opt for half-and-half, or make a creamy sauce with milk and a bit of flour.
Day 7: Sheet Pan Sausage & Vegetables
Flavor Profile: Roasted sausage pairs perfectly with a medley of vegetables, bringing together smoky, savory flavors with caramelized veggies.
Budget Tips for This Sheet Pan Meal:
Look for Sales on Sausage: Chicken, turkey, or pork sausages are often on sale, so pick the one with the best price.
Opt for Affordable Veggies: Bell peppers, potatoes, carrots, and onions are often the most affordable vegetables. Go for these and skip pricier options if needed.
Add Herbs from the Pantry: A sprinkle of dried thyme, rosemary, or Italian seasoning can elevate this meal without adding cost.
The Shopping List
I have included the full shopping list, but instead of the graphic I usually create with pictures of each item, I am going to share my cart. It will save me so much time to enable me to truly keep up with the blog, while also adding convenience for you! If you purchase the PDFs, you can also click it directly from the PDF!
Click here for the full shopping list to be added to your Walmart cart! The only items not included are salt and pepper, and any ingredients listed as optional.
Ingredient Swaps to Keep Your Meals Affordable
If certain ingredients aren’t in your budget, don’t worry—most recipes are flexible, and there are many affordable substitutes. Here’s a quick guide to help you swap ingredients without compromising taste or texture.
Dairy: Substitute Greek yogurt or even blended cottage cheese for sour cream or cream in sauces, it also adds some protein!
Grains: Swap quinoa for rice if it’s cheaper, or use pasta as a base in place of pricier grains.
Proteins: Use beans or lentils in place of (or in addition to) meat in dishes like burrito bowls or tacos to stretch servings.
Spices: Create DIY spice mixes to save on pre-made seasonings. Making mixes for tacos, Cajun dishes, and Italian-inspired meals is both affordable and easy.
Preparing for the Week Ahead
Taking a little time to prepare for the week’s meals can make a big difference in keeping this meal plan budget-friendly. Here are a few preparation tips:
Pre-Cook Grains: Cook a big batch of rice or quinoa at the start of the week to use in multiple meals. This saves both time and cooking energy.
Chop Vegetables Ahead: Chopping veggies in advance saves time on busy nights and makes it more likely you’ll stick to your plan.
Batch Cook Protein: For meals that use similar proteins, like chicken, prepare and cook it at the beginning of the week to save time. For example, make enough for both the Tuscan chicken and Cajun pasta in one go.
Final Thoughts
This $100 weekly meal plan is crafted to keep costs low without sacrificing variety, nutrition, or flavor. By using smart swaps, focusing on versatile ingredients, and taking advantage of sales, feeding a family affordably can become easier with practice. Embrace the process and make it your own by adjusting meals based on what’s affordable, what’s in season, and what your family loves most.
Happy cooking, and here’s to a week of delicious, budget-friendly dinners!
