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A Week of Nourishing Meals on a Budget: How We Made $50 Work

Food should feel comforting. It should feel grounding. And it should feel possible — even when grocery prices keep climbing.


At Afro-Vegan Society, we know that many families are trying to balance health, budget, and energy all at once. Some months feel heavier than others, and figuring out what’s for dinner can feel like one more thing to carry. This week’s grocery plan was created with that reality in mind.


In our latest video, we walk through how to shop for a full week of nourishing, plant-based meals for one to two people for just $35 using simple ingredients that work across multiple meals. That means there’s about $15 left in a $50 budget that can be used to grab extra fresh fruits and vegetables, spices, or pantry staples you may be running low on.

This plan isn’t about restriction. It’s about flexibility and care.




How We Approach Budget-Friendly Grocery Shopping


Instead of buying a long list of specialty items, this meal plan focuses on:


  • Overlapping ingredients used across breakfast, lunch, and dinner

  • Affordable staples like rice, lentils, chickpeas, oats, grits, tofu, and vegetables

  • Simple meals that create leftovers and reduce food waste

  • Foods that feel familiar, comforting, and filling


By keeping meals plant-based and ingredient lists short, we’re able to shop with intention and leave room in the budget for personal needs because no two kitchens look the same.


What We’re Cooking This Week


With one grocery trip, we’re making a full lineup of meals that can be mixed, matched, and repeated throughout the week.


Breakfasts

  • Chickpea omelets with vegetables

  • Oatmeal with apples

  • Savory grits with mushrooms, peppers, and spinach


Lunches

  • Chickpea salad

  • Vegetable fried rice with tofu

  • Lentil and vegetable soup


Dinners

  • Tofu and curry chickpeas over rice

  • Crispy tofu with rice and broccoli

  • Stuffed bell peppers with rice, black beans, and mushrooms


Each meal is designed to make one to two servings, with leftovers that help stretch food further without sacrificing fullness or flavor.


Complete Grocery List

We spent $35 purchasing this list. Prices may vary by location and store. This list reflects shopping at Walmart, Aldi, or similar low-cost grocery stores.


Produce

  • Bell peppers (3–4)

  • Mushrooms (10 oz)

  • Spinach (fresh or bagged)

  • Tomatoes (2–3)

  • Broccoli (1 head or bag)

  • Potatoes (3–5 medium)

  • Apples (2)

  • Cucumber (1)

  • Red onion (1)

  • Lemon (1)


Grains & Dry Goods

  • White or brown rice (5 lb bag)

  • Old-fashioned oats

  • Grits

  • Dry lentils

  • Dry chickpeas


Proteins

  • Extra-firm tofu (2 blocks)

  • Black beans (1 can)


Frozen

  • Frozen mixed vegetables (1 bag)


Pantry Assumptions

This plan assumes you already have basic pantry items such as:

  • Oil

  • Salt & pepper

  • Garlic powder or fresh garlic

  • Curry powder

  • Soy sauce or tamari


What About the Remaining $15?

That extra room in the budget is intentional.


Use it to:

  • Add more fresh fruit for snacking

  • Pick up additional vegetables your family loves

  • Restock spices or condiments you’re running low on

  • Buy plant milk, hot sauce, or other staples that make meals feel complete


This Is About More Than Saving Money

This approach to food is about care for ourselves, our families, and our communities. It’s about knowing that even in uncertain times, we can still create meals that feel warm, sustaining, and intentional. We don’t believe in eating less to save money.We believe in eating smarter, together.


Be sure to watch the full grocery store guide video and explore our Affordable Recipes Directory for more support along the way.


You deserve nourishment that fits your life. 🌱

 
 
 
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