How can I feed a family of four on about $75 a week, and what would a sample week of dinners look like?

Feeding four people on roughly $75 a week requires planning meals around nutrient-dense, versatile staples and treating meat as an accent rather than the main focus.

Here are the key strategies to make this budget work, followed by a practical 7-day dinner plan.

---

Core Strategies for a $75 Budget

1. Rely on "Anchor" Staples
   Base meals on low-cost carbohydrates and plant proteins: white or brown rice, dry beans, lentils, rolled oats, and russet potatoes. Buying dry beans and whole bags of rice gives you significantly more food per dollar than canned or boxed versions.

2. Choose Smart Produce
   Skip specialty salads and out-of-season produce. Green cabbage, carrots, onions, and bananas offer the best nutrition per dollar and last weeks in the fridge. For greens and sides, rely on standard store-brand frozen vegetables (peas, corn, green beans).

3. Stretch Your Meat
   Buy whole chickens, bone-in chicken thighs, or leg quarters (often $1.00–$1.50/lb), or inexpensive cuts like ground pork. A single 4-to-5 lb whole chicken can provide the foundation for three separate family meals if you shred the meat and simmer the carcass for broth.

4. Keep Breakfast and Lunch Simple
   Dedicate roughly $20–$25 of the budget to breakfasts and lunches:

   • Breakfasts: Rolled oats cooked with water/milk and sliced bananas; eggs and toast.
   • Lunches: Leftovers, peanut butter sandwiches, egg salad, or bean burritos.

---

Sample Grocery Breakdown (~$50 for Dinners + ~$25 for Breakfast/Lunch)

• Proteins & Dairy: 1 whole chicken (or 4–5 lb leg quarters) ($7), 1 lb ground pork or turkey ($3.50), 1 lb dry black beans ($1.50), 1 lb brown lentils ($1.50), 2 dozen eggs ($5.00), 8 oz block cheddar cheese ($2.50).
• Produce: 5 lb bag russet potatoes ($3.50), 3 lb bag yellow onions ($2.50), 2 lb bag carrots ($2.00), 1 large head green cabbage ($2.50), 3 lb bananas ($1.80).
• Grains & Pantry: 5 lb bag long-grain white rice ($3.50), 1 lb dry pasta ($1.00), 2 large cans (28 oz) crushed/diced tomatoes ($3.00), 2 bags frozen mixed vegetables ($2.50), store-brand sandwich bread & rolled oats ($5.00), peanut butter ($2.00).

---

A Sample Week of Dinners

Monday: Herb-Roasted Chicken with Potatoes & Carrots

• The meal: Roast the whole chicken alongside cubed russet potatoes and sliced carrots tossed in a little oil, salt, and pepper. Serve half of the carved meat for dinner.
• Prep for later: Pull the remaining meat off the bones and refrigerate. Put the carcass into a pot with water, onion skins, and carrot tops to simmer into a rich broth for Wednesday.

Tuesday: Chicken & Vegetable Fried Rice

• The meal: Fry cold leftover cooked rice in a hot pan with a splash of oil, 1–2 scrambled eggs, half a bag of frozen mixed veggies, diced onion, and 1 cup of shredded chicken from Monday. Season with soy sauce or salt and garlic powder.

Wednesday: Hearty Lentil, Tomato & Cabbage Stew

• The meal: In the homemade chicken broth, simmer 1 cup of dry lentils, diced carrots, onions, half a can of crushed tomatoes, and finely shredded cabbage until tender. Serve with homemade flatbread or toasted sandwich bread.

Thursday: Seasoned Black Bean & Rice Bowls

• The meal: Simmer cooked black beans with sautéed onion, garlic, cumin, and a little tomato sauce. Serve over warm rice, topped with shredded cabbage for crunch and a light grating of cheddar cheese.

Friday: Pasta with Rich Pork-and-Lentil Meat Sauce

• The meal: Brown half a pound of ground pork with diced onions and carrots. Stir in cooked brown lentils (which stretch the meat double or triple) and canned crushed tomatoes. Simmer until thick, then serve over pasta. (Freeze the other half of the raw pork for the following week).

Thursday: Loaded Baked Potatoes with Greens

• **The meal