Practical budget friendly grocery & cooking guide
Budget Grocery Shopping: Feeding Yourself (and Your Family) Well Without the Stress
If you’ve ever walked into a grocery store already overwhelmed…
If you’ve stared at prices thinking, “I’m trying to eat healthy — but how is this affordable?”
If you’ve left with random food and no real plan — this is for you.
This guide is for beginner moms, busy women, and anyone who wants to eat well without blowing the budget or living in the kitchen. We’re not chasing perfection or Pinterest meals here. We’re chasing clarity, simplicity, and stewardship— of both your money and your time
Below, I’ll walk you through two real-life grocery strategies:
Option A: shopping for yourself
Option B: feeding yourself, a husband, and two kids
You’ll get real grocery lists, cooking strategies, and budget-friendly frozen food options to help you stay consistent even when life gets chaotic.
The Foundation: Before You Ever Step Into the Store
Before we talk food, we need a mindset shift:
Healthy eating on a budget is not about variety — it’s about repetition.
You do not need:
New recipes every week
Specialty health foods
Organic everything
You do need:
A short list of staple foods
Meals you don’t mind repeating
A plan that works on your busiest days
If you walk in without a plan, the store wins.
If you walk in with a plan, you win
Option A: Shopping for Yourself (Single Woman or Single Mom)
Goal: fat loss or maintenance, minimal cooking, tight budget, busy schedule
Weekly budget target: $60–$80
Option A Grocery List (Simple & Repeatable)
Proteins (pick 2–3):
2 lb chicken thighs or breasts
1 lb ground turkey or 85–90% lean beef
Eggs (18-count if possible)
Greek yogurt (store brand is fine)
Carbs:
Rice (big bag)
Oats
Potatoes or sweet potatoes
Bread or wraps (store brand)
Fats:
Olive or avocado oil
Peanut butter
Produce (frozen > fresh for budget):
Frozen broccoli
Frozen green beans
Frozen mixed vegetables
Bananas or apples
A Non-Negotiable for Busy Weeks: Rotisserie Chicken
If you know a crazy week is coming — work, kids, travel, mental exhaustion — grab one or two rotisserie chickens.
They’re affordable, already cooked, high-protein, and versatile. Shred them for salads, wraps, bowls, tacos, soups — or just eat them with veggies. This is one of those “future you will thank you” grocery moves
Two Staples That Make Everything Easier
Almond milk: affordable, longer shelf life, works for shakes, coffee, oats, and cooking
Protein powder: an easy, reliable way to hit protein on busy days. Optimum nutrition gold standard is a good cheaper brand.
Between rotisserie chicken, almond milk, and protein powder, you’re already set up for success before the week begins.
How to Cook for the Week (Option A)
One cooking block. 60–90 minutes. Done.
Bake or air-fry all chicken at once
Brown ground meat with seasoning
Cook a large pot of rice
Roast or microwave potatoes
Now you have protein, carbs, and veggies ready.
Meals become mix-and-match:
Chicken + rice + veggies
Ground meat + potatoes + veggies
Eggs + toast
Yogurt + fruit
This isn’t boring — it’s efficient
Best Budget Frozen Options (Option A)
Frozen food is not lazy. Frozen food is smart.
Great staples include:
Birds Eye frozen vegetables
Green Giant Simply Steam
Great Value (Walmart) frozen veggies
Kirkland frozen chicken breast
Lightly breaded frozen chicken for quick meals
These save money, time, and decision fatigue.
Option B: Feeding Yourself, a Husband, and Two Kids
This is where most moms feel stuck.
You think, “I can eat one way, but my family eats another.”
That mindset drains both your time and your budget.
The goal:
One base meal. Small tweaks. Everyone eats.
Weekly budget target: $120–$150
Option B Family Grocery List
Proteins (buy in bulk):
4–5 lb chicken thighs or breasts
2 lb ground beef or turkey
Eggs (24-count)
Frozen chicken nuggets (for kids)
Carbs:
Rice (10-lb bag if possible)
Pasta
Potatoes
Tortillas or bread
Produce:
Frozen broccoli
Frozen corn
Frozen mixed veggies
Apples, bananas, oranges
Fats & family staples:
Olive oil
Butter
Pasta sauce
Cheese
Peanut butter
One box of cereal (not five)
The “Base + Add-On” Cooking Method
You cook one main protein, then adjust portions.
Example: Taco Night
Ground beef + seasoning
You: taco bowl (meat, rice, veggies)
Kids: tacos with cheese
Husband: tacos + rice
Same food. Different plates.
Example: Chicken & Rice Night
Baked chicken
Big pot of rice
Frozen veggies
You eat: chicken + rice + veggies
Kids eat & husband: chicken + rice + veggies, cooked in more butter for taste.
No separate meals. No burnout.
How Mom Stays on Track
You do not need “diet food.”
You need:
Protein first
Portion awareness
Consistency
Eat the same base meals as your family:
Slightly less pasta
More protein
More vegetables
This keeps you on budget, on plan, and sane.
Healthy eating does not have to be expensive.
It does not have to be complicated.
And it does not require cooking three separate meals every night.
You are stewarding:
Your finances
Your time
Your health
Your family
That matters.
If grocery shopping has felt intimidating, I hope this gave you confidence to walk in with a plan — and walk out without guilt.
Friend, if I can do it, you can too
Start small. Stay faithful. Keep showing up.
Want Ongoing Support?
If you’re ready for faith-based coaching, structure, and accountability, I’d love to walk alongside you — my Christian coaching and mentorship program is for women who want to honor God with their health, habits, and home.
You don’t have to figure this out alone.
The link to apply is on the homepage of this website❤️
Disclaimer
The nutrition and training plans provided by The Refinery Movement and AJ Amrhein, LLC are intended for educational and informational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or other qualified healthcare provider before beginning any fitness program, nutrition plan, or lifestyle change—especially if you have any medical condition, injury, or specific dietary concerns.
By choosing to follow these plans, you acknowledge and assume full responsibility for your own health, safety, and results. Individual outcomes may vary based on factors such as genetics, medical history, consistency, and effort. The Refinery Movement and AJ Amrhein, LLC disclaim any liability for injury, illness, or adverse effects that may occur as a result of following these plans.
Listen to your body, progress at your own pace, and seek professional guidance when needed.