When I was in college, then later as a struggling new father and husband, we learned to eat very inexpensively. There were weeks when I could get by on under $10 with Ramen noodles (the Dollar Store often had them at $0.10 a package), cheap fresh veggies (a cucumber was practically a full meal for less than a quarter), and generic packages of processed meat.
It’s a lot harder to do that today with inflation and growing food scarcity, but here’s the thing. If the crap hits the fan in any of an assortment of highly possible ways, many of us will be stuck trying to feed our families without the resources to do so very well.
Eating insufficient amounts of food can harm us physically. But even those who have stored away emergency food or are living lifestyles that allows them to produce their own may find themselves with a different challenge. There can be psychological repercussions from major dietary changes. You or members of your family may find eating beans and rice every day drives you a little bonkers.
I am hopeful that the current trajectory of the nation and the world can be reversed, but I’m not going to sit around and assume it will all end well. Knowing this, we are currently practicing “lean weeks” in which we live off the survival food we have rather than ordering out or getting fresh food from the grocery store.
I discussed this a bit on today’s podcast. I referenced this article by Daisy Luther at The Organic Prepper:
Rock-Bottom Meal Plan for Those Weeks When Money Is Tight
Things are tough in America and they’re likely to get tougher. Many of us are forced to reallocate our money from one necessity to another and often, the thing that suffers first is our diets. If times are tight, you might find this article helpful.
It’s a meal plan created from recipes and strategies in my new paperback, What to Eat When You’re Broke. We released this in PDF format recently and readers loved it. We got so many requests to put it in hard copy format that we couldn’t say no! So, it’s available on Amazon now as a paperback.
The recipes in this article are all included in the book, which I’m selling just above cost. I hope you enjoy it, and please, give us a review on Amazon to help more people to see it when they’re searching for a way to feed their family during difficult times.
Flat Broke Meal Plan
This meal plan is per person per week. Multiply it by the number of people in your family. I’ve tried to make it as varied as possible, and there are a few things included that are not the cheapest on the market. They’ve been added for nutrient value.
Obviously, if there are allergies or foods that your family won’t eat, feel free to substitute.
I shouldn’t need to say this, but it’s impossible to write one meal plan that will work for every single reader. If you are vegan, gluten-free, diabetic, suffer from food allergies, eat keto, or strictly follow a particular nutritional lifestyle, this may not work for you.
With that being said, let’s look at our menu! Stars * indicate that the full recipe is available in the book and you might also have your own recipes for these items.
Breakfast
- Day 1: Oatmeal with brown sugar and banana
- Day 2: Cornbread* with butter and jam
- Day 3: Leftover cornbread, sliced and heated with a butter and brown sugar drizzle
- Day 4: Peanut butter and crackers, apple
- Day 5: Rice cooked with milk, brown sugar, and cinnamon
- Day 6: Biscuits and gravy*
- Day 7: Scrambled eggs and toast OR homemade pancakes with fruit
Lunch
- Day 1: PB&J, apple
- Day 2: Pasta salad with tuna* (or canned chicken)
- Day 3: Bean burrito
- Day 4: Tomato soup* and crackers
- Day 5: Cold peanut butter noodles with shredded cabbage*
- Day 6: Tortilla pizzas*
- Day 7: Leftovers
Dinner
- Day 1: Beef and vegetable soup* with frybread*
- Day 2: Baked beans with mac and cheese (canned and boxed easy meal for busy days)
- Day 3: Fried Gnocchi* with canned marinara sauce
- Day 4: Crockpot white chicken chili*
- Day 5: Pasta with marinara sauce and parmesan cheese (add ground meat if it’s in the budget)
- Day 6: Homemade pizza*
- Day 7: Ham (slice an inexpensive canned ham or picnic ham and use the leftover for split pea soup), scalloped potatoes*, Christmas beans*
Six quick tips
Here are some ideas to make the meals more filling if this menu leaves you feeling hungry.
- Just add bread – whether it’s toast from grocery-store sliced bread, fresh homemade bread, frybread, or cornbread, adding some bread for sopping up sauces and broth makes meals feel more satisfying.
- Add more carbs – rice or pasta makes everything go a bit further.
- Add beans for more protein. When you’re making soup or chili, add one more can of beans to the pot.
- Baked potatoes make everything better. Looking for a cheap, filling, and tasty side? You can’t beat a baked potato. Top it with butter, sour cream or plain yogurt, and chopped green onion. Eating the skin adds fiber and other nutrients to your diet.
- Add cheap fruit. Bananas and bagged apples tend to be the least expensive fruit. Add one serving per meal to make it more filling and finish off on a sweeter note.
- Focus most of your money on one meal per day. If you fill up on less expensive items for breakfast and lunch, you can swing a better and more filling dinner.
This menu assumes that you probably have the basics in your kitchen, such as seasonings, spices, sugar, and cooking oil. In fact, you probably have much more than that. When I’ve reverted to this menu I am generally able to get very minimal groceries because I have plenty of canned goods and dry goods in my pantry. This just provides me with a great way to use them!
Don’t miss out on the paperback!
Help us make it to the top of the charts on Amazon by grabbing your copy this weekend! Your purchase means so much to me!
As well, please do me a favor and leave a quick review if you feel I’ve earned five stars. Doing this ensures that people searching for a book like this are able to find mine and it makes an enormous difference in sales.
I really believe that this book can help you (or someone you know who needs it) to get through hard times. In it, I share many of the strategies that allowed me to keep my children fed when I was a flat-broke single mama. Those times were difficult indeed, but my girls actually look back on that food and consider it their comfort food today.
Most of the recipes require little in the way of hands-on time, because, in addition to being broke, I was also working full time, then chauffeuring my daughters to various places after I got off work. I had a household to manage alone, laundry to do, and other requirements on my time so spending hours in the kitchen simply wasn’t an option. If you have more time, you can cut even more money off these recipes by making each component from scratch.
Here’s the table of contents. I tried to make the book a lot of fun!
- Introduction
- Frugalicious Philosophies
- Flat Broke Grocery Shopping
- Basic Batches
- Ultimate Frugal Formulas
- Cheap Eats
- Pantry Raid
- What a Crock
- Food with a Future
- Love Your Leftovers
- Seasonal Savings
- Lazy ala Daisy
- About the Author
I hope you enjoy What to Eat When You’re Broke! Thank you so very much for your support.
What about you?
What do you eat when money is tight? Share your tastiest and most frugal meal ideas in the comments!
Why the National Debt Is the Looming Threat to Your Retirement Plans
The Hidden Crisis No One Is Talking About
Every day, headlines warn about inflation, market volatility, and global instability—but the greatest looming threat to your retirement might be something far more fundamental: America’s skyrocketing national debt.
You can learn more about how the national debt affects you by reading this 3-minute report titled, “Debt Will Hit $40T in 2026: Prepare Your Retirement Now“.
With debt growing faster than most Americans can possibly fathom, the government’s borrowing habits have reached historic—and dangerous—levels. To cover spending, Washington is making moves with their budget packages, tariffs, and taxes. Is it enough? No. It’s not even close to what would be necessary to stop out-of-control debt, let alone reverse it.
How Debt Erodes Your Nest Egg
There are only so many levers government and the Federal Reserve can pull to try to protect Americans, assuming that’s even a top priority for them. Unfortunately, pulling one level to relive one pressure invariably adds pressure from another direction. This is why prices keep going up even as inflation reportedly slows.
For retirees and pre-retirees, that’s a perfect storm. The dollars you’ve worked hard to save lose value, and your cost of living increases while your investments lag behind.
If you’re relying solely on paper-based assets—stocks, bonds, or mutual funds—you’re essentially tied to the same system that’s creating the problem. It’s a system that was designed to work well in the 20th century, not in today’s world with people living longer and the dollar rapidly losing value.
This is why the 3-minute report, “Debt Will Hit $40T in 2026: Prepare Your Retirement Now,” is so important.
The Precious Metals Hedge
Thousands of Americans are looking for a tangible, time-tested hedge: physical gold and silver.
Unlike paper assets, precious metals aren’t dependent on government policy or the stock market’s mood swings. They’re real, finite resources that have maintained value for thousands of years through wars, recessions, and inflationary periods.
In fact, during times of high inflation and fiscal instability, gold often performs its best—because it’s seen as a store of value when faith in the dollar weakens. This is why prices have skyrocketed this year and are expected by many economists to continue going up in the future.
Take Control with a Gold IRA
One of the most effective ways to protect your retirement from national debt fallout is through a self-directed Gold IRA. This IRS-approved account lets you hold physical gold and silver within your retirement portfolio, giving you:
- Direct ownership of your assets
- A hedge against inflation and dollar decline
- The control to diversify beyond Wall Street
Augusta Precious Metals specializes in helping Americans just like you take this step with confidence. The company has earned a strong reputation for transparency, education, and personalized service—making it one of the most trusted names in the industry.
The Next Step: Secure Your Financial Future
Augusta Precious Metals has helped thousands of Americans with at least $50,000 to invest from their IRAs, 401(K)s, TSPs, and other retirement accounts safeguard their savings through precious metals.
If you’re concerned about what the rising national debt could mean for your future, now is the time to act.
Read this 3-minute report titled, “Debt Will Hit $40T in 2026: Prepare Your Retirement Now“ and learn the simple steps you can take to protect your retirement.