Tips for Feeding a Family on $3 per person per day
There are a number of ways to stretch your food budget. The first, of course, is having a garden where costly fresh vegetables can be grown for a fraction of the store price. Other tips include:
1. Buy in bulk and partition in manageable portions. For example a 20 lb. bag of rice costs far less per pound than a 2 lb. bag. Divide into 2 lb. reusable Mylar bags.
2. Use loyalty programs and coupons to purchase products on sale.
3. Shop in discount or specialty markets for the best price. For example, our local Indian food market offers the best prices on produce, rice and legumes in the area.
4. Focus on a diet rich in greens, grains and legumes, it is healthier and, properly planned, will provide enough protein and fat for a balanced diet.
5. Don't buy processed or pre-packaged foods, it is far healthier and cheaper to prepare your own recipes.
Below is a proposed monthly shopping list for a family of 2 adults and one child that provides sufficient nutrition for a little more that $3/day per person.
Starch # Lbs. $/Lb. Total Cost
Rolled Oats 4 $0.99 $3.96
Flour 5 $0.50 $2.50
Sugar, Brown 2 $0.99 $1.98
Potatoes, Russet 10 $0.60 $6.00
Potatoes, Red 5 $1.29 $6.45
Potatoes, Yukon Gold 5 $0.60 $3.00
Potatoes, Sweet 5 $0.60 $3.00
Rice, basmati 5 $0.70 $3.50
Pasta, Orzo 2 $1.25 $2.50
Pasta, Noodles, Soba 4 $1.50 $6.00
Pasta, Penne 2 $0.99 $1.98
Tortillas 2 $0.99 $1.98
Vegetables
Onions 10 $0.40 $4.00
Garlic 1 $3.00 $3.00
Carrots 5 $0.70 $3.50
Pepper, Red 2 $2.99 $5.98
Squash, Butternut 5 $1.99 $9.95
Mushrooms, Baby Bella 2 $2.25 $4.50
Kale, 5 $1.99 $9.95
Chard 5 $1.99 $9.95
Peas, Frozen 2 $0.99 $1.98
Fire-Roasted Tomatoes 4 $1.69 $6.76
Other Produce 10 $1.49 $14.90
Beans/Grains
Beans, Black (Turtle) 3 $1.29 $3.87
Beans, Garbanzos 2 $1.49 $2.98
Bean, Canellini 2 $1.00 $2.00
Quinoa 2 $6.99 $13.98
Barley 2 $2.99 $5.98
Lentils 2 $2.20 $4.40
Poultry/Fish
Chicken, Whole 7 $1.89 $13.23
Chicken, Thighs 10 $1.69 $16.90
Sausage, Sweet 3 $3.99 $11.97
Bacon 2 $2.99 $5.98
Basa 4 $4.99 $19.96
Tilapia 4 $4.99 $19.96
Ground Turkey 4 $2.99 $11.96
Eggs/Dairy/Oil
Eggs (dozen) 3 $2.29 $6.87
Cheese, Cheddar 1 $5.99 $5.99
Olive Oil (quart) 1 $5.99 $5.99
Other Oil (quart) 1 $2.99 $2.99
Almond Milk (gallon) 1 $4.99 $4.99
Coffee 1 $4.99 $4.99
Other
Soy Sauce (pint) 1 $2.49 $2.49
Sambal/Siracha 1 $3.49 $3.49
Sunflower Seeds 1 $1.99 $1.99
Walnuts (pieces) 1 $5.99 $5.99
Chocolate Chips 1 $1.99 $1.99
Dried Cranberries 1 $2.99 $2.99
Applesauce 1 $2.49 $2.49
Bananas (# fruit) 6 $0.30 $1.80
Lemons 2 $1.50 $3.00
Grand Total $308.54