The $50 Survival Week Kitchen Plan
Here is how households are still pulling off $50-ish to $75 weeks, and how to build your own when money is tight.
Walmart, Aldi, Food Lion - check sales and coupons to see if swaps for cheaper are available
Scroll Through or Download the PDF HERE
Pantry & Dry Goods
2 lb white or brown rice
1 lb pasta (penne or rotini)
Old-fashioned oats
All-purpose flour
White or wheat bread (2 loaves if budget allows)
Peanut butter
Jelly or honey
Vegetable or canola oil
Sugar
Salt & pepper
Garlic powder
Italian seasoning or taco seasoning
Chicken or vegetable bouillon cubes/powder
Canned & Shelf-Stable
2 cans black beans
2 cans pinto beans
2 cans corn
2 cans green beans
2 large cans crushed or diced tomatoes
1 can tomato sauce
1 jar pasta sauce
2 cans tuna or chicken
1 box pancake mix (or ingredients to make from scratch)
Proteins
5 lb bag chicken leg quarters
1 lb ground beef OR ground turkey
1 dozen eggs
1 lb dried beans or lentils (optional booster if meat prices are high)
Dairy (or alternatives)
1 gallon milk
1 large tub plain yogurt
8 oz block cheddar or Colby-Jack cheese
Butter or margarine
Produce
5 lb bag potatoes
3 lb bag onions
2 lb bag carrots
1 head cabbage
1 bulb garlic
Fruits
3 lb bag apples
2 lb bananas
3 lb bag oranges
🍳 BREAKFAST RECIPES
1. Peanut Butter Banana Oatmeal
Uses: oats, milk/water, banana, peanut butter
Ingredients:
½ cup oats
1 cup water or milk
1 banana, sliced
1 Tbsp peanut butter
Pinch salt (optional)
Directions:
Bring liquid and salt to a simmer. Stir in oats. Cook 3–5 minutes. Remove from heat. Swirl in peanut butter. Top with banana.
2. Egg & Potato Skillet
Uses: potatoes, onion, eggs, oil, salt/pepper
Ingredients:
2 potatoes, diced
¼ onion, chopped
1 Tbsp oil
4 eggs
Salt & pepper
Directions:
Heat oil. Cook potatoes and onion 10–12 minutes until tender and browned. Beat eggs, pour over, stir gently until set.
3. Survival Toast Trio
Uses: bread, eggs, peanut butter, jelly, fruit
Toast bread. Top with:
• peanut butter
• jelly
• or a fried egg
Serve with apples, oranges, or bananas.
4. Basic Pancakes
(from mix or scratch)
Ingredients:
Pancake mix + water/milk
OR
1 cup flour, 1 Tbsp sugar, 1 tsp baking powder, pinch salt, 1 egg, ¾ cup milk
Cook as usual. Serve with warm apples or bananas.
5. Budget Yogurt Bowls
Uses: yogurt, oats, fruit
Stir oats into yogurt. Top with sliced fruit.
.
🥪 LUNCH RECIPES
1. Chicken & Rice Bowls
Uses: chicken, rice, corn, seasoning
Layer rice, chopped chicken, warmed corn. Season with salt, pepper, garlic, or taco seasoning.
2. Tuna Salad Sandwiches
Uses: tuna, onion, bread
Mix tuna with finely chopped onion, salt, pepper, splash of oil or yogurt. Serve on toast with fruit.
3. Big Pot Vegetable Soup
Uses: potatoes, carrots, onion, beans, bouillon
Directions:
Simmer diced potatoes, carrots, onion, garlic, canned beans, and bouillon in water 25–30 minutes. Add salt and pepper.
4. Fried Rice
Uses: rice, eggs, onion, leftover vegetables/chicken
Sauté onion in oil. Add cooked rice. Stir-fry. Push aside, scramble eggs. Combine. Add any leftovers.
5. Pasta or Bean Bowls
Leftover spaghetti
OR
Rice topped with beans, tomatoes, and seasoning.
🍽 DINNER RECIPES (CORE MEALS)
Day 1: Garlic Roasted Chicken & Vegetables
Uses: chicken, potatoes, carrots, onion, garlic
Toss everything with oil, salt, pepper, garlic powder. Roast at 400°F for 45–60 minutes.
Save bones and scraps for soup.
Day 2: Survival Bean & Veggie Soup
Uses: beans, tomatoes, carrots, onion, garlic, bouillon
Simmer everything 30 minutes. Taste and adjust seasoning. Serve with toast.
Day 3: Cheesy Chicken & Rice Bake
Uses: leftover chicken, rice, cheese, tomatoes
Mix rice, chicken, ½ can tomatoes, seasoning. Spread in dish. Top with cheese. Bake 375°F for 25 minutes.
Day 4: Spaghetti with Meat Sauce
Uses: pasta, ground meat, tomato sauce, onion, garlic
Brown meat with onion and garlic. Add sauce. Simmer 15 minutes. Serve over pasta.
Optional side: sautéed cabbage with butter and salt.
Day 5: Everything Fried Rice
Uses: rice, eggs, any leftovers
This clears the fridge. Rice + eggs + any remaining vegetables or meat.
🍎 SNACK & FILL-IN RECIPES
• Apples with peanut butter
• Banana oatmeal cups
• Orange slices & toast
• Yogurt and fruit
• Hard-boiled eggs
• Leftover soup mugs
• Toast & jelly
