[USER]

I have a $30 grocery budget for just this week. I need ideas for breakfasts, lunch, dinner and some snacks.

It’s just myself and I am a diabetic who thrives on mainly snacks/small meals (6 small meals/day).

I have 1 can of mixed veggies, 1 can of peas, 1 bag of frozen corn, 1 bag of frozen peas, several canned pinto beans and black beans as well as some cans of green beans, flour, sugar, a can of pineapple chunks, 3 cans of mixed fruit and a bag of rice and that’s about it.

I cannot live solely on beans and rice, I need a colorful variety.

[Suzanne]

With what you have on hand, rotisserie chicken & making meals from that:
(1. chicken, rice, veg;
2. Chicken tortillas/tacos
3, Chicken salad;
4. Slow cook the carcass (bones) for soup (take off all chicken meat to add to finished soup or to use for another meal), add celery, onion, carrots & slow cook over night

-drain soup stock into a bowl (we throw out the bones & cooked down celery, etc)

-add to the stock: poultry seasoning, salt, pepper, parsley to taste
-use whatever you like in your soup (peas, carrots, beans, potatoes, etc)

-enjoy!
Oatmeal is a great breakfast (add cinnamon, applesauce, fruit, etc)
Potatoes are another cheap, versatile food (add cheese & broccoli;

Cheese & chili;
Make mashed potatoes, etc
Chili is another slow cooker meal that can be made into multiple meals:
Chili, chili tacos, chili salad, etc.

Plain unsweetened Yogurt in a large container can become a snack or dessert with fruit (I heat up frozen blueberries in the microwave for a minute or 2 & it becomes syrupy & add that to my yogurt with cinnamon

I also have transformed yogurt into “sour cream“ to add to my baked potato

Salad dressings & more!
Bananas are a cheap sweet option to add to oatmeal, yogurt, etc.
Peanut butter is another versatile food:

Sandwiches, sauces, etc
You can do this!
Have fun, get creative & enjoy the $30 meal challenge

[Julie]

Ground Beef, Red Onion, small pack grated mozzarella, can tuna, bag spinach, zero sugar yogurt, rotisserie chicken

– Ground Beef, half small pack shredded cheese and one half red onion to make a chili using your beans. Drain well to release the sodium

– Can Tuna quarter red onion and Spinach to use with your corn and peas, rest of cheese from chili Use small quantity though as sugar in the peas & carrots

– Eggs to make a salad using the leftover spinach, peas and corn, even some beans leftover

Zero sugar yogurt and berries & your pineapple for snacks supper/breakfast/lunch

Rest of eggs & spinach, onion for breakfast
omelette lunch

Rotisserie chicken to make a thick soup with veggies you have left Maybe a little rice be careful with sugar though.

Limit rice
Rest of chicken and spinach corn & peas for a salad

[Marian]

I would buy a rotisserie chicken and serve with a variety of sides from your pantry & freezer for most of this week’s dinners.

When there isn’t much meat left, turn the carcass into chicken soup.

Buy an onion and some celery and carrots for the soup.

I don’t know the effect on your blood glucose of eating oatmeal for breakfast so how about an egg, nut butter, or cheese on a slice of low-carb toast? Or cottage cheese with a crisp strip of bacon sprinkled over it?

I would need a little coffee and tea, but don’t buy other beverages–or any snack foods except maybe popcorn if it doesn’t spike your BG.

For lunch today, I had leftover quinoa with leftover chopped roasted vegetables, a few cherry tomatoes, and dressing made of cashews, olive oil, lemon juice, s&p.

Since I had a vegetarian breakfast (yogurt & granola) and I’m fixing chili for dinner, I was hungry for vegan lunch.

If grain bowls don’t spike your BG too much, I recommend them for quick & easy lunches.

[Wilma]

My mother would make rice pudding for breakfast sometines. A rotessiery chicken can provide several veru different meals.. meal one slices of the breast serve with rice and a veggie..

next meal flour tortilla dice some chicken garlic s and p. Chredded cheese. Fold in half.

Heat is pan a few minutes each side to toast and melt the cheese.. warm up some beans for a side.. use celery mayo and make some chicken salad..

soups take chicken carcas and any leftover meat..add celery onion carrots mexican spices corn black bean and can of tomatoes you have a tortilla soup…

you could also use the chicken and veggies to make a chicken and rice soup…get some jello and add the fruit this gives a colorful desert…peanut butter on apple slices. Or celery..

breakfast can be fruit..good luch and be creative

[Sara]

I would buy a dozen eggs, and some chicken for protein. Sliced cheese, and a loaf of bread. Cucumbers and tomatoes, and salad dressing if you don’t have any.

From that you have eggs, omelets, french toast, grilled cheese sandwiches, chicken, and salad.

Good luck!

[Erin]

You have plenty of carbohydrate sources, so you should devote your food budget to eggs, cheese, and meat.

[Jess]

With your $30 budget and existing pantry items, let’s focus on adding fresh produce, protein, and healthy fats while keeping variety in mind.

Here’s a meal plan and shopping list that balances nutrition, color, and affordability.

Shopping List (Estimated $30)
• Proteins:
• Eggs (1 dozen) – ~$3
• Canned tuna or sardines (2 cans) – ~$2
• Peanut butter (small jar) – ~$3

• Dairy:
• Greek yogurt (plain, small tub) – ~$4

• Produce:
• Bananas (3-4) – ~$1.50
• Apples (2-3) – ~$2
• Carrots (1 lb) – ~$1.50
• Cabbage (small head) – ~$2
• Bell peppers (2) – ~$2
• Cucumbers (1-2) – ~$1.50
• Sweet potatoes (1-2) – ~$2

• Other:
• Whole wheat tortillas or oats – ~$3
• Cheese (small block or shredded) – ~$4
Meal Plan (6 Small Meals Per Day)

Breakfast Options:
1. Egg Scramble – Scrambled eggs with mixed veggies or sautéed bell peppers.

2. Greek Yogurt & Fruit – Plain Greek yogurt with a spoonful of canned pineapple or mixed fruit.

3. Peanut Butter Toast or Oats – Whole wheat tortilla or oats with peanut butter and a banana.

Snack Options:
4. Veggies & Hummus or Peanut Butter – Sliced carrots, cucumbers, or bell peppers.

5. Cheese & Cucumber Slices – Cheese with fresh veggies.

6. Hard-Boiled Eggs – A simple, protein-packed snack.

Lunch/Dinner Options:
7. Tuna Salad Wrap – Canned tuna mixed with chopped veggies, a little yogurt, and wrapped in a tortilla.

8. Rice & Beans with Veggies – Mix your canned beans, rice, and frozen veggies with spices.

9. Veggie Stir-Fry with Egg – Stir-fried cabbage, bell peppers, and peas with a scrambled egg.

10. Sweet Potato & Black Bean Bowl – Roasted sweet potatoes with black beans and a sprinkle of cheese.

11. Soup with Beans & Cabbage – Cabbage-based soup with canned beans, carrots, and seasonings.

12. Egg & Cheese Quesadilla – Scrambled egg and cheese in a whole wheat tortilla.

This plan ensures variety while keeping your blood sugar stable with balanced proteins, fiber, and healthy fats.

Let me know if you want adjustments!

[Susan]

Look to purchase a roastierre chicken from the deli at your grocery store lots you can do with it, cheap.

As a diabetic try getting a package of strawberries, blackberries and red raspberries all low glycemic count.

Get eggs and green beans and any other fish protien you can and I would try a food bank.

Drink water and teas.

[Danelle]

Cheese quesadillas with peppers, onions and the pinto beans you have. Mix various veggies together in chicken broth and add browned ground beef for a hearty soup.

Have a snack plate with mixed fruit or pineapple with peanut butter or cheese chunks.

A cheap box of pasta might go a long way this week and it’s easy to add sautéed tomatoes, onions, peppers, cheese, beans to it for a solid lunch or dinner.

[Cindy]

Buy some lean meat for some protein…. chicken, fish, or turkey. My doctor told me to eat any kind of berry… strawberry, blueberry, raspberry, blackberry.

I buy a variety for a fruit salad and put a little whipped cream on top.

So good! I also cut up apples, put melted peanut butter on top and sprinkle chocolate chips. Yummy!

[Darla]

I’m a self-controlled diabetic through nutrition and activity level.
You need some protein to balance out the vegetable starches you have on hand.

* Get the rotisserie chicken as others mentioned, which is high in protein. $7 is the most expensive in my area.

Eat 4oz of chicken with 1/4 cup pineapple, and a 1/2 plate non starchy vegetable (like the baby spinach). I would be more inclined to eat as a salad

* I eat Oikos Triple Zero Mixed Berry Yogurt for lunch every day with string cheese. The yogurt has 15 grams of protein per cup. $4.69/4pack in my area.

* Your favorite salad greens. I find baby spinach versatile, because I can reduce them and use in dishes. Full price is around $4/container in my area

* Eggs if you can find them. At $.50-$1.00 each they still pack good nutrition for a diabetic. Eat for breakfast. Add some diced peppers. Add some of the string cheese and you have an omelette.

Add a side of frozen blueberries/strawberries or fresh, whichever is cheaper. Fresh in my area is about $3-4 per clamshell.

I would choose the blueberries because they are loaded with antioxidants and they will last longer than the strawberrries.

You can add some to the baby spinach, and chicken, for a salad. Add a balsamic vinaigrette for dressing.

* Make sure to rinse the cans of mixed fruit before eating. The syrup is high in sugar.

* I can’t eat more than 1/4c of cooked rice per meal because it spikes me. When I do eat rice, I eat for lunch so I have the entire day to burn off the sugar.

I do this with most carbs. The earlier I eat them, the better my fasting numbers are because I move around all day.

* Snacks: popcorn, almonds, 1 T no sugar added peanut butter. I eat Jif brand.

* I only drink water which has saved me a lot of money and water flushes the sugar from your system faster.

* The green beans you have might be the most diabetic friendly option you have on hand. I put in small bowl, add 1/2 T butter, and garlic salt/powder and microwave for 30-40 seconds. If you add almonds it will add crunch.

It’s 4am, but if I think of more options I will add to my comment.

[Lydia]

Buy a whole chicken, cook it yourself. Or cut chicken cutlets from breast and use the other parts for another meal.

Then make a soup with the carcass.

That’s a few days.
Lentils and rice or pasta.

Popcorn for snack. The one u make urself is so cheap

[Amy]

Check with your local food bank, see if you can score some chicken or other lean meat.

If not canned chicken isn’t bad, to stretch whatever you get with the veggies you could make soup, add rice to it maybe.

[Jodi]

Are you type 1 or 2? If type 2, you should focus on protein. You have carbs already.

I also agree that you should check the food bank.

[Pat]

Just curious about all the canned veggies. Bags of frozen are frequently on sale for $1 bag in my area, that’s less than a single can and lasts longer too.

[Stephanie]

A lot of stores have 5 for 25.00 meat and frozen items. 25.00 meat will go a long way with your beans and rice and canned foods.

Maybe a dozen eggs if you can find them for 5 dollars or some peppers or something in produce aisle for stir fry.

Or maybe a frozen mixed veggies and the 5 for 25 and make stew. You can stretch that a long way

[Roxanne]

Add broccoli and mushrooms to your beans and rice, inexpensive and so delicious.

We make bean burritos with rice, also veggie stir fry with rice.

[Shelly]

savory Pinto bean pie, I blend the pintos up like thick bean dip.. dill pickle veggies.

[Susan]

Do you have any churches that work a pantry that you can get some food at? Otherwise try to find some chicken legs on sale. Cook the legs and take the bones to make some bone broth to have some soup at the end of the week.

Depending on the stores near you, I will get two huge zucchini at Aldi for 1.50. They make four meals easily for me.

A jar of their spaghetti sauce is two bucks.

Zucchini baked with spaghetti sauce is wonderful.

[Cely]

lunch: lentils soup for lunches: lentils, mustard greens, potatoes and carrots. For breakfast: pea protein, mct oil, butter, vanilla bean
around 3:00: pea protein, mct oil, butter, vanilla bean

snacks: walnuts, blueberry (small amount), green apple, celery, eggs, baked potatoes, sweet potatoes, make fried rice with quinoa
Go to the food bank.

[Miller]

I’m sorry I wrote a long response. I did not see the actual ingredients that you had

I too go to food banks and I have all those kinds of beans and rice.I find if you saute with different vegetables.

Whether you like garlic onions you can add different things to make them taste different

If I get a one pound thing of hamburger from them I divided up into four things

So that one little section I can make chili out of with those beans
Another section you can make pasta

One of the sections I love to eat hamburgers
I’ve made rice pilaf and I just made up the recipe.Cause I used to love the boxed rice pilaf

I think they gave me a bag of almonds once once if you sliver them small and saute them with garlic and if you have chicken broth or a chicken bullion cube cook the rice and that that makes it taste different

Maybe you could buy a cottage cheese and put the can fruit on it for lunch or breakfast

[Author]

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