Eating Healthy on a Budget: Meal Plan for a Family of Five on a $150 per Week Budget

When facing financial constraints, finding ways to feed your family nutritious meals is crucial while adhering to specific dietary requirements. In this blog post, I’ll explore how to create a meal plan for a family of five with a weekly budget of $150.This meal plan is for a family that is gluten-free but can be adapted to fit your family’s needs. With strategic planning, budget-friendly recipes, and shopping strategies, you can prioritize your family’s health while navigating through a recession without compromising taste or nutrition.

Here are some basic guidelines when meal planning with a budget.

1. Plan Ahead and Set a Budget

To eat healthy on a budget, plan your meals and establish a realistic budget. Consider the dietary needs of your family and allocate funds accordingly. With a budget, you can make informed decisions while grocery shopping and avoid overspending.

2. Embrace Meal Planning

Meal planning is a powerful tool for saving time and money and ensuring balanced meals. Dedicate some time each week to plan your meals and create a shopping list based on the gluten-free and low-carb ingredients you’ll need. This approach minimizes food waste and maximizes the use of ingredients throughout the week. When I started my journey, meal planning, and prepping was a daunting chore, but years later, it has been helpful in managing my budget and making meal time easy throughout the week. Affording me less time in the kitchen and the ability to be prepared each night. Check out my post on meal prepping.

3. Shop Strategically and Compare Prices

When shopping on a tight budget, it’s essential to be strategic. Compare prices at different stores, take advantage of sales, and consider purchasing store-brand items. Look for discounts on gluten-free and low-carb products, and buy in bulk whenever possible to reduce costs in the long run. I shop at stores like Lidl, Aldi, and Sam’s club. I also take advantage of local produce markets to buy produce in bulk. South Jersey has a produce junction that helps me stretch our produce budget with affordable bulk produce sourced from local farmers. That may not be accessible where you live, but I am sharing what helps me stay within a $150 budget and nourish my family.

4. Focus on Wholesome, Gluten-Free Ingredients

Choose wholesome, gluten-free ingredients that are affordable and nutritious. Opt for whole foods such as lean meats, poultry, fish, eggs, and vegetables. Add gluten-free grains like quinoa, brown rice, and buckwheat to your meals. These ingredients provide essential nutrients without straining your budget.

Comprehensive Meal Plan: Gluten-Free on a $150 per Week Budget

Here’s a sample meal plan for a family of five that focuses on gluten-free, low-carb meals without exceeding the $150 per week budget:

Meal Plan for One Week:

Breakfast:

• Monday: Oatmeal topped with fresh fruit and a sprinkle of nuts.
• Tuesday: Scrambled eggs with spinach, bell peppers, and whole wheat toast.
• Wednesday: Greek yogurt with granola and sliced bananas.
• Thursday: Veggie-packed omelet with a side of avocado.
• Friday: Oatmeal with peanut butter and sliced strawberries.

For more quick, easy, and affordable breakfast ideas: Check out my post: 10 easy High Protein Breakfast

Lunch:

• Monday: Grilled chicken salad with mixed greens, cherry tomatoes, and cucumber.
• Tuesday: Tuna salad lettuce wraps with avocado and cucumber slices.
• Wednesday: Egg Drop Soup with a Side of Asian Slaw. You can find both recipes in the FaithFueled Life App
• Thursday: Chicken lettuce wraps with sautéed mushrooms and bell peppers.
• Friday: Quinoa salad with grilled vegetables, feta cheese, and a lemon-tahini dressing.For more quick, easy, and affordable lunch ideas: Check out my post: 10-minute High Protein Lunches in less than 10 minutes

Dinner:

• Monday: Baked lemon-garlic salmon, roasted Brussels sprouts, and cauliflower rice
• Tuesday: Grilled chicken thighs, zucchini noodles with pesto, and a side salad
• Wednesday: Ground turkey lettuce wraps with sautéed mushrooms and bell peppers
• Thursday:: Baked cod with roasted asparagus and mashed cauliflower
• Friday: Steak strips stir-fry with broccoli, bell peppers, and cauliflower rice. Another recipe found in the FaithFueled Life App
• Saturday: Turkey meatballs with marinara sauce, zucchini noodles, and a side salad.
• Sunday: Baked chicken drumsticks with roasted green beans and a side salad

Snacks:

• Hard-boiled eggs
• Almonds
• Celery sticks with almond butter
• Sugar-free Greek yogurt
• Cottage cheese with honey and berriesFor more quick, easy, and affordable lunch ideas: Check out my post: 10-minute High Protein Snacks in less than 10 minutes. Remember to adjust portion sizes and ingredients to meet your family’s specific needs and preferences.

Grocery List for nourishing meals for $150 a week:

Protein:

• Chicken breast (2-3 lbs)
• Chicken thighs (2-3 lbs)
• Salmon fillets (1 lb)
• Cod fillets (1 lb)
• Ground turkey (1 lb)
• Turkey Meatballs (1lb)
• Steak strips (1 lb)
• Eggs (2 dozen)
• Canned tuna (2 cans)

Vegetables:

• Bell peppers (assorted colors)
• Zucchini
• Brussels sprouts
• Cauliflower
• Asparagus
• Broccoli
• Broccoli slaw
• Mushrooms
• Green beans
• Mixed salad greens
• Cherry tomatoes
• Avocado
• Cucumber

Dairy:

• Greek yogurt-Oikos Zero
• Feta cheese
• Cream cheese
• Lactose-Free Cottage cheese

Pantry Items:

• Quinoa
• Almonds
• Lemon
• Garlic
• Olive oil
• Salt
• Pepper
• Pesto sauce
• Tahini
• Sugar-free salad dressing
• Almond butter
• Honey
• Oatmeal

Optional Extras:

• Mixed berries (e.g., strawberries, blueberries, raspberries)
• Nuts of choice
• Fresh herbs for garnish

With this meal plan and grocery list, you can prepare healthy, high-protein, gluten-free meals for your family of five while staying within a budget of $150 per week. As always, compare prices, take advantage of sales, and consider buying store brands to save money.

Nourishing meals on a budget of $150 per week

Feeding your family nourishing, gluten-free, low-carb meals on a budget during a recession is possible with careful planning and smart choices. By setting a budget, embracing meal planning, strategically shopping, and focusing on wholesome, gluten-free ingredients, you can provide your family with nutritious meals without compromising taste or breaking the bank. With a little creativity and resourcefulness, you can prioritize your family’s health and well-being even during challenging times. Many recipes on the FaithFueled Life App are simple, nourishing, and budget friendly and included with any membership on the app.