$25 Full Week Budget Healthy Grocery Shopping List! (gluten-free, dairy-free, vegan options)
$25 FULL WEEK GROCERY SHOPPING LIST
Healthy meal plan and budget recipes for $25 a week
This is a $25 budget weekly grocery shopping list that goes with my latest youtube video (below)! Watch the video, and then use this grocery shopping list to guide you when you shop! I have typed up a full week shopping list below (divided by food groups), and have also broken up the shopping list by meals and prices (as well as calories) below the initial shopping list.
I hope you enjoy the video, and find all this info helpful!
Liezl XO
$25 FULL WEEK GROCERY SHOPPING LIST:
GRAINS –
-OATS (7 X 1/2 CUP SERVINGS) = $0.81
-GF PASTA (6 X CUP DRY) = $3.96
-BROWN RICE (2 + 1/2 CUP DRY) = $0.94
PROTEIN –
-PEANUT BUTTER (7 X 2 TBS) = $1.20
-CHICKPEAS (1 X CAN) = $0.49
-BLACK BEANS (2 X CAN) = $0.98
-CHICKEN DRUMSTICKS (6 X) = $3.65 **see vegan alt
-TUNA (2 X CAN) = $1.78, OR EGG (8 X EGG) = $2.45** see vegan alt
FRUIT/VEG –
-BANANAS (7) = $1.39
-LIME (3 X LIME) = $0.99
-MUSHROOMS (8 0Z) = $1.88
-TOMATOES (4 X MEDIUM) = $1.04
-CUCUMBER (1 X) = $1.12
-BABY SPINACH (10 OZ) = $1.97
-ONION (1) = $0.70
-FROZEN VEG (3 X 2/3 CUP) = $0.63
-FROZEN PEAS (4 X 1/4 CUP) = $0.42
OTHER –
-OLIVE OIL (10 x TBS) = $1.53
-SOY SAUCE (2 X TBS) = $0.10
-MAYO (4 X 1 TBS) = $0.50
VEGAN ALTERNATIVES –
-CHICKEN DRUMSTICKS: BLACK BEANS (2 X CAN) = $0.98
-TUNE OR EGG: PINTO BEANS (2 X CAN) = $0.98
FULL WEEK AVERAGE TOTAL COST –
=$25,28** (based on US dollars)
**Prices listed are just rough, and can change or increase at any time without notice. ALL prices are based off of actual website prices shown on target.com and walmart.com during the first 6 months of 2021. Prices and availability may have changed by the time you go grocery shopping.
**$25 full week cost based on regular meal option for dinner #1 (chicken drumsticks), the vegan option (black beans) should be cheaper
**$25 full week cost based on vegan meal option for dinner #2 (pinto bean), the regular options (tuna or egg) should be slightly more expensive
**Prices and costs based on US dollars, and prices in US markets only (US online stores target.com and walmart.com in 2021 only)
**All calories are rough and estimated only for basic guidance
SHOPPING LIST & CALORIES** (BROKEN UP BY MEALS):
BREAKFAST: OATMEAL W/ BANANA & PEANUT BUTTER (7 SERVES)
-OATS (7 X 1/2 CUP SERVINGS) = $0.81
-BANANAS (7) = $1.39
-PEANUT BUTTER (7 X 2 TBS) = $1.20
BREAKFAST COST TOTAL:
7 MEALS = $3.40
PER MEAL = $0.48
LUNCH #1: CHICKPEA, TOMATO & MUSHROOM PASTA (3 SERVES)
-GF PASTA (3 X CUP DRY) = $1.98
-CHICKPEAS (1 X CAN) = $0.49
-MUSHROOMS (8 0Z) = $1.88
-TOMATOES (2 X MEDIUM) = $0.52
-BABY SPINACH (4 OZ) = $0.79
-ONION (1/4) = $0.17
-OLIVE OIL (3 x TBS) = $0.45
-LIME (1/2 X LIME) = $0.16
LUNCH #1 COST TOTAL:
3 MEALS = $6.44
PER MEAL = $2.14
CALORIES:
550 CAL PER SERVE (WITH 2 CUPS COOKED PASTA)
400 CAL PER SERVE (WITH 1 CUP COOKED PASTA – USE HALF PASTA AMOUNT)
LUNCH #2: BLACK BEAN & BROWN RICE SALAD (4 SERVES)
-BLACK BEANS (2 X CAN) = $0.98
-BROWN RICE (1 CUP DRY) = $0.31
-TOMATO (2 X MEDIUM) = $0.52
-BABY SPINACH (6 0Z)- $1.18
-CUCUMBER (1 X) = $1.12
-ONION (1/4) = $0.17
-OLIVE OIL (4 x TBS) = $0.62
-LIME (1 X) = $0.33
LUNCH #2 COST TOTAL:
4 MEALS = $5.23
PER MEAL = $1.30
CALORIES:
350 CAL PER SERVE (WITH 1/2 CUP COOKED RICE)
450 CAL (PER SERVE WITH 1 CUP COOKED RICE)
DINNER #1: OPTION 1 – CHICKEN W/ VEGETABLE STIR FRY RICE (3 SERVES)
-CHICKEN DRUMSTICKS (6 X) = $3.65
-BROWN RICE (1+1/2 CUP DRY) = $0.63
-FROZEN VEG (3 X 2/3 CUP) = $0.63
-ONION (1/4) = $0.17
-OLIVE OIL (3 X TBS) = $0.46
-1/2 LIME (1/2 X LIME) = $0.16
-SOY SAUCE (2 X TBS) = $0.10
DINNER COST TOTAL:
3 MEALS = $5.97
PER MEAL = $1.99
CALORIES:
600 CAL – 2 X DRUMSTICKS + 1 CUP COOKED RICE
500 CAL – 1 X DRUMSTICK + 1 CUP COOKED RICE
390 CAL – 1 X DRUMSTICK + 1/2 CUP COOKED RICE
DINNER #1: OPTION 2 – BLACK BEAN VEGGIE RICE (3 SERVES)
-BLACK BEANS (2 X CAN) = $0.98
-BROWN RICE (1+1/2 CUP DRY) = $0.63
-FROZEN VEG (3 X 2/3 CUP) = $0.63
-ONION (1/4) = $0.17
-OLIVE OIL (3 X TBS) = $0.46
-1/2 LIME (1/2 X LIME) = $0.16
-SOY SAUCE (2 X TBS) = $0.10
VEGAN DINNER COST:
3 MEALS = $3.13
PER MEAL = $1.04
CALORIES:
640 CAL – VEGAN ALT + 1 CUP COOKED RICE
530 CAL – VEGAN ALT + 1/2 CUP COOKED RICE
DINNER #2: OPTION 1 – TUNA PASTA SALAD (4 MEALS):
-TUNA (2 X CAN) = $1.78
-GF PASTA (3 CUP DRY) = $1.98
-MAYO (4 X 1 TBS) = $0.50
-PEAS (4 X 1/4 CUP) = $0.42
-ONION (1/4) = $0.17
-LIME (1 X LIME) = $0.33
DINNER COST TOTAL:
4 MEALS = $5.18
PER MEAL = $1.29
CALORIES:
370 CAL PER SERVE
DINNER #2: OPTION 2 – EGG PASTA SALAD (4 MEALS):
-EGG (8 X EGG) = $2.45
-GF PASTA (3 CUP DRY) = $1.98
-MAYO (4 X 1 TBS) = $0.50
-PEAS (4 X 1/4 CUP) = $0.42
-ONION (1/4) = $0.17
-LIME (1 X LIME) = $0.33
DINNER COST TOTAL:
4 MEALS = $5.85
PER MEAL = $1.46
CALORIES:
460 CAL PER SERVE
DINNER #2: OPTION 3 – PINTO PASTA SALAD (4 MEALS):
-PINTO BEAN 2 X CAN) = $0.98
-GF PASTA (3 CUP DRY) = $1.98
-MAYO (4 X 1 TBS) = $0.50
-PEAS (4 X 1/4 CUP) = $0.42
-ONION (1/4) = $0.17
-LIME (1 X LIME) = $0.33
DINNER COST TOTAL:
4 MEALS = $4.38
PER MEAL = $1.09
CALORIES:
500 CAL PER SERVE (USING 2 CANS PINTO BEANS FOR 4 MEALS)
415 CAL PER SERVE (USING ONLY 1 CAN PINTO BEANS FOR 4 MEALS)
Video, photos and recipes/meal plan by Liezl Jayne Strydom – for liezljayne.com
