Feed 4 on $40 per week. 2nd post for eating healthy on a budget.

Yes, you really can feed 2 adults and 2 children on only $40 per week. I am providing the menus for a week plus the grocery list for those menus below.

What building in New York has the most stories?

The public library.

Feed 4 people on about $6 a day or $40 a week. This plan assumes you have a stocked pantry. Items not included in the grocery list are italicized (in the menus) so that you can shop for them if you need to do that.

          Grocery list:

Grains & Breads

$4.18 Rolled oats

$2.74 1 loaf bread, healthy multi-grain

$0.881 lb brown rice

$1.84 5 lb bag russet potatoes

$2.43 1 (5lb) bag all-purpose, unbleached flour

Proteins

$3.94 2 dozen large eggs

$1.98 Peanut butter-16oz

$3.96 2 (1 pound rolls)=2 lbs ground turkey

$1.92 2 cans Starkist tuna, water packed (.96 each)

$1.92 1 lb dry lentils

$1.87 8 oz cheddar cheese

Vegetables and Fruits

$1.24 2 yellow onions

$1.92 1 (2lb) bag carrots

$2.98 1 green cabbage (small/medium)

$1.96 2 bags frozen mixed vegetables

$0.64 1 bulb garlic

$2.58 3 lb bag of apples

Canned & Packaged

$0.96 14 oz can low sodium (no salt added) diced tomatoes

$0.86 14 oz can mixed chili beans

Total: $40.47

          Menus and Recipes:

Day 1

Breakfast: Oatmeal with Peanut Butter

Ingredients:

1 ½ cups oatmeal

4 tbsp peanut butter

Instructions:

Cook oatmeal according to package directions.

Stir in peanut butter.

Lunch: Egg & Veggie Stir-Fry

Ingredients:

6 eggs

1 tbsp oil

¼ onion, diced

1 tbsp minced garlic

1 ½ cups frozen mixed vegetables

1 tsp garlic powder

1 tsp paprika

½ tsp Italian seasoning

Salt & pepper

Instructions:

Heat oil in a skillet. Sauté onion, garlic, and veggies until softened.

Crack in eggs, scramble until cooked.

Season and serve.

Dinner: Turkey Cabbage Stir-Fry (Make Extra for Day 3)

Ingredients:

1 lb ground turkey

⅓ onion, diced

¾ head cabbage, shredded

2 tbsp soy sauce

1 tbsp oil

1 tbsp minced garlic

Instructions:

Heat oil in a skillet, sauté onion + garlic.

Add turkey, cook until browned.

Stir in cabbage + soy sauce, cook until tender.

Day 2

Breakfast: Scrambled Eggs + Toast

Ingredients:

6 eggs

2 slices bread, halved (4 half slices)

Butter or oil for cooking

Salt & pepper

Instructions:

Toast bread.

Scramble eggs in a pan with a little butter or oil.

Serve eggs with half-slice toast per person.

Lunch: Baked Potatoes with Ground Turkey + Cheese

Ingredients:

4-5 medium potatoes

1/2 lb ground turkey

1 tbsp taco seasoning

1/3 cup water

1 tbsp oil

1/2 tbsp garlic salt

3 oz shredded cheddar cheese

Instructions:

Bake potatoes at 400°F for 45–60 minutes or microwave until soft. OR 5-6 minutes in the microwave.

Cook the turkey in a large pan over medium heat until cooked through stir in the taco seasoning and water

Slice potatoes, top with ground turkey and shredded cheese.

Dinner: Lentil & Veggie Soup

Ingredients:

1 cup dry lentils

1/3 green cabbage diced

1 tbsp oil

1/2 onion, diced

2 carrots, diced

1 can (14 oz) diced tomatoes

5 cups water or broth

Seasonings: salt, pepper, garlic powder, onion powder, Italian seasoning, paprika

Instructions:

In a large pot, sauté onion and carrots in oil.

Add lentils, tomatoes, seasonings and water/broth.

Bring to a boil, then simmer 25–30 minutes or until lentils are soft.

Day 3 – Leftover Love

Breakfast: Peanut Butter Toast

Lunch: Leftover Turkey Cabbage Stir-Fry

Dinner: Rice Bowl.

Ingredients:

2 cups dry rice

Water to cook the rice

1 1/2 cups frozen veggies

1 tbsp minced garlic

4 eggs

1/2 tsp salt

Pepper

1 tsp garlic powder

1 tsp onion powder

1/2 tsp paprika

1/2 tsp oregano

Instructions:

Cook the rice according to the package instructions

Add 1 tbsp olive oil to a pan on the stove add the vegetables and cook on medium heat until cooked stir in the minced garlic

Fry or scramble eggs in the vegetable pan season

Stir the cooked rice into the pan and serve

Day 4 

Breakfast: Oatmeal (same as Day 1)

Lunch: Tuna Sandwiches.

Ingredients for Tuna Sandwiches:

2 cans tuna, drained

¼ cup mayo or plain yogurt

1/3 diced onion

Salt, pepper

Bread

Optional: diced celery or onion

Instructions:

Mix tuna with mayo onion and seasonings.

Spoon into slices of bread.

Dinner: Egg Frittata.

Ingredients for the Egg Frittata:

8 eggs

1 russet potato shredded

1 cup frozen mixed vegetables

½ cup shredded cheese

Salt & pepper

1/2 tsp garlic powder

1/2 tsp onion powder

1/2 tsp paprika

Instructions:

Preheat oven to 350°F

Whisk everything in a large bowl.

Pour into greased baking dish. Bake for 30-45 minutes or until set.

Cool and refrigerate leftovers.

Day 5

Breakfast: Leftover frittata + rice

Lunch: Leftover cabbage stew

Dinner: Potato + Lentil Hash.

Ingredients for Potato + Lentil Hash

4 potatoes, cubed

1 cup frozen mixed vegetables

1/2 lb ground turkey

1/2 cup dry lentils

1/2 cup brown rice

1/3 cup onion, chopped

3 Carrots, peeled and diced

5 cups water

Oil, salt, pepper + seasoning of your choosing. (garlic powder, onion powder, paprika, Italians seasoning).

Instructions:

Sauté ground turkey, onion, carrots, and frozen mixed vegetables in oil until soft and the turkey is cooked through.

Add potatoes, lentils, rice, seasonings simmer for up to 40 minutes stirring often until lentils are tender

Day 6

Breakfast: Oatmeal

Lunch: Leftover Lentil Stew

Dinner: Leftover Potato Lentil Hash

Day 7

Breakfast: homemade rustic bread with microwave steamed apples and peanut butter

Rustic bread:

2 cups all-purpose flour

1/2 tsp sugar

1/2 tsp salt

2 tsp baking powder

3/4 cup warm water

Instructions

Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.

In a large bowl, whisk together flour, sugar, salt, and baking powder.

Stir in water to form a dough.

Knead the dough for about 3 minutes on a floured surface.

Shape the dough into a rectangle, score the top, and place it on the baking sheet.

Bake for 15 minutes, then lower the oven temperature to 350°F (175°C) and bake for an additional 10 minutes.

Lunch: Leftover Potato Lentil Hash

Dinner: Chili Lentil Burritos + Homemade Tortillas.

Ingredients for Chili Lentils:

3/4 cup lentils

2 cups water

1 tbsp taco seasoning

14 oz can mixed chili beans

Instructions to make Chili Lentils:

Add lentils to a pot on the stove add in water and taco seasoning let simmer until tender. Stir in the chili beans and let cook for 10 more minutes

Homemade Tortillas Ingredients:

2 cups all-purpose flour

1 tsp salt

2/3 cup warm water

5 tbsp olive oil or melted butter

Instructions:

Add salt to the water and stir.

In a large bowl, combine flour and oil, mixing with a fork until clumpy.

Slowly add the water and stir until a dough forms. If it’s too dry, add more water.

Knead the dough on a floured surface for 3-4 minutes, then place into the bowl cover with a cloth and let rest for at least 20 minutes.

Divide into 10 balls and roll each one into a thin tortilla.

Heat a large skillet on medium-high. Cook each tortilla for 1-2 minutes on each side until golden brown. Adjust heat if necessary to avoid burning.

There ya go.