Updated October 2026: grocery prices have gone up a lot since we first published this plan. We rebuilt the plan to feed your family for $100 a week and priced every item at Walmart and ALDI, so the numbers below are current.
Feeding a family of four on $100 a week takes a plan. This one covers breakfast, lunch, dinner and snacks for seven days, built on eggs, beans, oats, rice, pasta and a little meat, with leftovers doing a lot of the work.
We priced the full shopping list at current Walmart and ALDI prices, so you can see exactly what $100 buys right now and where the money goes.
This post shares general budgeting information, not personal financial advice.
What $100 Buys Now
The full shopping list for this week came to $99.21 at Walmart and $102.44 at ALDI. ALDI comes out a little higher here only because a few items come in bigger packages, like rice and cheese, which leaves extra for next week.
| Section | Walmart | ALDI |
|---|---|---|
| Protein | $29.29 | $28.13 |
| Dairy | $15.79 | $17.78 |
| Produce | $26.27 | $27.38 |
| Frozen | $3.12 | $3.79 |
| Pantry and bread | $24.74 | $25.36 |
| Total | $99.21 | $102.44 |
The totals assume you already have basic pantry staples like oil, salt and spices. See what’s not included below.
The Week at a Glance
Each day lists breakfast, lunch and dinner, in that order.
- Monday: Overnight oats · Turkey and veggie wraps · Slow cooker chili (double batch)
- Tuesday: Egg and veggie scramble with toast · Bean and cheese quesadillas · Baked chicken thighs with potatoes and carrots
- Wednesday: Overnight oats · Turkey and veggie wraps · Spaghetti with veggie sauce
- Thursday: Egg and veggie scramble with toast · Bean and cheese quesadillas · Stuffed bell peppers
- Friday: Overnight oats · Leftover chili bowls with rice · Homemade pizza night
- Saturday: Egg and veggie scramble with toast · Peanut butter and banana sandwiches · Leftover chili night
- Sunday: Banana oat pancakes · Bean and cheese quesadillas · Breakfast for dinner: eggs and toast
Snacks all week: apples, bananas, carrot sticks with peanut butter and Greek yogurt with blueberries. The two extra servings of spaghetti make a lunch or snack later in the week.
The Recipes
Prices are from Walmart’s and ALDI’s websites for stores in Columbus, Ohio, checked in October 2026. Ohio’s grocery prices are within about 1% of the national average, so you may pay more or less depending on where you live, and prices change often. Here’s how we price our recipes.
Breakfasts
1. Peanut Butter Banana Overnight Oats
Oats, milk, Greek yogurt, peanut butter and banana, stirred together the night before. Make three days’ worth at once. Skip the honey and chia seeds, or use what you have.
2. Egg and Veggie Scramble
Eggs scrambled with spinach, tomato and onion, served with toast. It’s on the plan three mornings and again for Sunday’s breakfast for dinner.
3. Fluffy Banana Oat Pancakes
Bananas, oats, eggs and milk blended into pancakes. Double the recipe twice for four people.
Lunches
1. Turkey and Veggie Wraps
Large tortillas with sliced turkey, shredded lettuce and carrots. Use a thin layer of mayo or mustard if you have it.
2. Bean and Cheese Quesadillas
Seasoned black beans and cheddar in crisp tortillas. They’re on the plan three times because they cost so little.
3. Leftover Chili Bowls
Friday’s lunch is Monday’s chili spooned over rice. On Saturday, peanut butter and banana sandwiches fill the gap for very little.
Dinners
1. Slow Cooker Chili
Make a double batch on Monday. We priced it with ground turkey, which usually costs less than beef. It covers Monday dinner, Friday lunch and Saturday dinner.
2. Baked Chicken Thighs with Roasted Veggies
Bone-in thighs roasted on one pan with potatoes and carrots. Freeze any extra thighs from the package for another week.
3. Spaghetti with Veggie Sauce
Crushed tomatoes cooked down with onion, carrot, zucchini and garlic. It makes six servings, so two are left over.
4. Stuffed Bell Peppers
Peppers filled with rice, black beans, tomatoes and cheese. No meat needed.
5. Homemade Pizza Night
Store-bought dough, pizza sauce and mozzarella, with a little leftover pepper and onion on top.
Shopping List with Prices
Here’s every item on the list, with the store-brand price at each store. Where ALDI’s website didn’t list an item, we used the Walmart price in the ALDI column.
| Item | Walmart | ALDI |
|---|---|---|
| Protein | $29.29 | $28.13 |
| Large eggs 3 dozen | $4.92 | $4.98 |
| Ground turkey 2 pounds | $3.96 | $4.38 |
| Chicken thighs, bone-in about 3 to 4 pounds | $7.96 | $7.29 |
| Sliced deli turkey 1 package (8 to 9 ounces) | $3.57 | $3.19 |
| Black beans 6 cans (15 ounces) | $5.52 | $5.10 |
| Kidney beans 2 cans (15 ounces) | $1.84 | $1.70 |
| Peanut butter 1 jar (16 ounces) | $1.52 | $1.49 |
| Dairy | $15.79 | $17.78 |
| Milk 1 gallon | $2.43 | $2.43 |
| Plain Greek yogurt 2 tubs (32 ounces) | $5.94 | $5.98 |
| Shredded cheddar 6 cups (1½ pounds) | $5.45 | $6.08 |
| Shredded mozzarella 1 bag | $1.97 | $3.29 |
| Produce | $26.27 | $27.38 |
| Bananas 16 | $2.72 | $2.72 |
| Apples 3-pound bag | $2.18 | $1.99 |
| Carrots 2-pound bag | $2.26 | $1.99 |
| Fresh spinach 1 bag | $1.97 | $1.89 |
| Tomatoes 4 roma (or 1 small pack) | $0.80 | $2.89 |
| Yellow onions 3-pound bag | $3.24 | $2.39 |
| Garlic 1 sleeve | $1.74 | $1.49 |
| Green bell peppers 5 | $4.30 | $5.38 |
| Zucchini 1 | $0.76 | $0.76 |
| Russet potatoes 5-pound bag | $3.84 | $3.69 |
| Shredded lettuce 1 bag (8 ounces) | $2.46 | $2.19 |
| Frozen | $3.12 | $3.79 |
| Frozen blueberries 1 bag | $3.12 | $3.79 |
| Pantry and bread | $24.74 | $25.36 |
| Old-fashioned oats 1 canister (42 ounces) | $4.18 | $3.99 |
| Bread 2 loaves | $3.04 | $2.90 |
| Large flour tortillas 1 pack of 8 | $2.12 | $2.09 |
| Soft taco flour tortillas 2 packs of 10 | $3.96 | $3.90 |
| Spaghetti 1 pound | $1.24 | $1.24 |
| Long-grain rice 1 bag | $0.96 | $2.65 |
| Crushed tomatoes 1 can (28 ounces) | $1.30 | $1.55 |
| Diced tomatoes 3 cans (14.5 ounces) | $2.88 | $2.88 |
| Tomato sauce 2 cans (15 ounces) | $1.92 | $1.88 |
| Pizza dough 1 pound | $1.82 | $1.19 |
| Pizza sauce 1 jar (14 ounces) | $1.32 | $1.09 |
| Total | $99.21 | $102.44 |
Pantry Staples Not Included
The plan uses olive oil, salt, black pepper, chili powder, cumin, garlic powder, paprika, dried oregano and baking powder. Most kitchens already have them. If you need to buy all of them at once, add about $18 at either store, and they’ll last for many weeks.
A Simple Sunday Prep
- Cook the rice and make Monday’s overnight oats.
- Wash and cut carrots for snacks and lunches.
- Dice onion and pepper for the chili, peppers and pizza.
- Put the chili ingredients in the slow cooker insert and refrigerate it, ready to start Monday morning.
Ways to Spend Even Less
- Shop your pantry first. Cross off anything you already have before you go.
- Swap freely. Use whatever beans, frozen vegetables or fruit are cheapest that week.
- Stretch the meat. Beans and rice carry most of these meals, and the meat is a supporting player.
- Freeze extras. Leftover chicken thighs, chili and cheese all freeze well for next week.
- Set a weekly number. Our guide to setting a weekly grocery budget walks through it, and how much a family of 4 should spend on groceries shows the USDA food plan figures.
For more low-cost dinners to rotate in, see our cheap family meals under $10. If your budget is tighter, our $50 a week meal plan shows how far $50 goes.
Free Printable
Plan your own week with our free Weekly Meal Planner and Grocery List. It has room for a price next to every item, so you know your total before you shop.
$100 a Week Questions
Is $100 a week for a family of 4 realistic in 2026?
It’s tight but doable with a plan like this one, built on beans, eggs, oats, rice and pasta, with leftovers covering several meals. It doesn’t leave much room for convenience foods, snacks or drinks beyond milk.
What if my store costs more?
Prices vary by region. Use the shopping list as a guide, compare prices at your store and swap in whatever is on sale. Buying store brands makes the biggest difference.
Will this plan work for a family of 5?
Add a fourth can of beans, another dozen eggs and an extra pound of pasta or rice, which stretch every meal for an extra person without much added cost.
Why is meat such a small part of the plan?
Meat is usually the most expensive thing in the cart. Two pounds of ground turkey and one pack of chicken thighs feed the family for five meals because beans, rice and vegetables do the rest.
