Eating Well on $30 a Week
The absolute cheapest week of meal prep costs $25–$30 using dried lentils, rice, oats, eggs, canned beans, and frozen vegetables. This is not deprivation eating — these are satisfying, nutritious meals at $1.20–$1.80 per serving.
The $28 Shopping List
- Dried red lentils — 1 lb ($2)
- Brown rice — 5 lb bag ($4)
- Eggs — 18 count ($5)
- Rolled oats — 42oz ($5)
- Canned black beans — 2 cans ($2)
- Frozen broccoli — 2 lbs ($3)
- Sweet potatoes — 3 medium ($3)
- Bananas — 1 bunch ($1.50)
- Peanut butter — 18oz ($3)
What This Makes
5 overnight oat breakfasts, red lentil soup for 5 lunches, egg fried rice for 5 dinners, and hard-boiled egg snacks all week. Total cost: $28.50.
Our Top Container Pick
Reusable Grocery Bags (3 Pack) – Heavy Duty Reusable Shopping Bags with Box Shape to Stand Up, Stay Open, Fold Flat – La
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