A Frugal Case Study: One Week, $50 for Two
Let’s translate these principles into a realistic shopping trip. Here is a sample $50 basket for two adults, focusing on versatile ingredients from a standard American grocery store using primarily store brands. This isn’t a rigid meal plan but a flexible toolkit.
The basket contains: a 3-pound bag of yellow onions ($2.50), a head of garlic ($0.75), a 5-pound bag of potatoes ($3.50), a large bag of spinach ($3.00), a carton of one dozen eggs ($2.50), a quart of milk ($2.00), a block of cheddar cheese ($2.50), a loaf of whole wheat bread ($2.50), a 32-ounce container of plain yogurt ($3.00), a large bag of frozen mixed vegetables ($2.50), a bag of brown rice ($2.00), a can of black beans ($1.00), a can of chickpeas ($1.00), a large can of crushed tomatoes ($1.50), one pound of ground turkey ($4.00), and a 2.5-pound package of chicken thighs ($7.00). The total comes in just under $50.
From this basket, you can build a week of meals. Breakfasts can be scrambled eggs with spinach, or yogurt. Lunches are often leftovers from dinner or a simple sandwich. For dinners, the possibilities are varied. One night could be roasted chicken thighs with potatoes and frozen vegetables. Another could be ground turkey and black bean chili using the crushed tomatoes and onions. A third dinner could be a large frittata with leftover potatoes, onions, spinach, and cheese. A fourth could be a simple curry made with chickpeas, spinach, and tomatoes served over rice. This approach maximizes every ingredient, minimizes waste, and keeps food costs predictable.
