Buzz
Grocery shopping can be pricey, even if you're keeping it simple. So when a Reddit user sought advice on how to stretch a $50 grocery budget throughout the week, the community responded with a wealth of low-cost (and often healthy!) meal ideas.
Before we dive into specific shopping tips, it's important to mention: If you're struggling to afford food, food banks and pantries exist to help. Many who qualify for assistance don't realize it. You don't have to be unemployed or on SNAP benefits—eligibility often has broad criteria. If you're unsure how to make it through the week with your current food budget, don't hesitate to turn to food pantries for support.
Here are some grocery options that offer the best nutrition for the lowest cost.
Rice (and beans)
Grains are an inexpensive pantry staple, and rice is among the least costly and easiest to cook. Other grains, such as wheat, often end up as flour, bread, or pasta by the time they reach grocery store shelves. Rice, however, comes in large bags, and all you need to do is cook it—whether in a rice cooker or on the stovetop.
Rice can be used to make a variety of budget-friendly meals:
Rice and beans (add extra meat or veggies if you want, and top it with salsa or hot sauce). Check out our rice and red beans recipe here.
Fried rice (with eggs, veggies, or any other ingredients you have on hand).
Rice with stir-fried vegetables, meat, or tofu.
A rice bowl: Combine a serving of rice with whatever leftovers or salad toppings you have in the fridge.
Add rice (or any grain) to your salad to turn it into a meal that will keep you full for hours.
Beans, lentils, and other legumes deserve their own recognition. They’re perfect when combined with rice, but they also pair well with other grains or can stand alone. High in fiber and relatively high in protein (for a vegetable), legumes provide a complete protein when combined with rice or other grains.
Chicken thighs
Meat tends to cost more than grains and vegetables, but it’s packed with protein and can be quite filling. Some Reddit users suggest skipping meat entirely, while others stand by it as a great option.
If you do opt for meat, chicken thighs are one of the most affordable cuts, especially if you enjoy the skin. While chicken breast is often considered the ‘healthier’ choice, that's mainly because it's lower in calories. When you're on a tight budget, a cheap, calorie-dense food is a smart investment. Plus, chicken thighs are nutritious, anyway.
Other budget-friendly meat options include whole chickens (if you don’t mind cutting them up or roasting them whole), stew meat, and fattier ground beef (keep in mind that a bit more fat can actually be a benefit when you're trying to make your calories last).
Always check the price per pound on every meat cut in the store, and choose based on the most cost-effective option. Unsure what to do with an unfamiliar cut of meat? Serve it with rice, of course.
Potatoes
Don’t skip the produce section. Beyond affordable staples like onions and carrots, and discounted produce that’s nearing its expiration (which is a great deal if you time it right), there’s an overlooked gem: potatoes.
Potatoes are inexpensive and offer one of the best nutritional values per dollar, according to various studies. Especially if you eat the skins, they provide essential vitamins and fiber while serving as an affordable starch source. Plus, leftover potatoes that are cooled contain resistant starch, which may help you feel fuller longer.
Canned and frozen vegetables
Veggies don’t have to be fresh to be nutritious. Often, the canned and frozen varieties are the most affordable because producers don’t need to worry about bruising or spoilage between the farm and the store, making them more cost-effective.
These vegetables are just as nutritious—and in some cases, they actually have more vitamins than fresh ones. Choose whichever is the cheapest, and season them with whatever you’ve got on hand (butter and garlic salt work wonders). You can also toss some veggies into whatever you're already making—perhaps your rice and beans.
