After seven frugal days of eating right, a nutritionist shares a play-by-play of what to eat when your budget is tight.
I’m a Nutritionist: Here’s What I Ate in a Week for Less Than $8 a Day
Published on Jun. 19, 2025
As a nutritionist and chef, I choose most of what I eat based on flavor, nutritional value, and cravings—though that might not be the norm for many Americans. Households in the highest income bracket spent just 8.1% of their after-tax income on food in 2023, but those in the lowest bracket spent nearly one-third (32.6%), according to the USDA Economic Research Service.
In addition, U.S. food prices rose by 23.6% from 2020 to 2024—and money may be spread even thinner these days due to recent tariffs, related price hikes, and proposed federal budget cuts, such as to the Supplemental Nutrition Assistance Program (SNAP), also referred to as “food stamps.” Any which way you slice it, grocery budgets are getting squeezed.
Realizing I’m fortunate to mostly eat based on whim, not my wallet, I wanted to try prioritizing eating on a tighter budget. That way, I can better provide advice regarding cooking, eating, and nourishing, cost-friendly shopping.
For this cost-focused mission, I estimated my typical food budget at $16 per day, but I halved it for this food experiment—and I’m happy to report I was able to eat well for less than eight bucks a day.
How I balanced nutrition on a tight budget
As a registered dietitian nutritionist (RDN), I had nutrient-rich goals top of mind when menu planning. I wanted to ensure there was a good macronutrient balance (protein, carbs, and fat) at each meal. Getting plenty of fiber was key, so I included whole grains, beans, and nuts. For micronutrient and phytonutrient variety, it was essential to have lots of colorful vegetables and fruits. And for proper hydration, I planned for citrus peel, cucumber, and herbs to infuse into drinking water.
With nutrition goals in mind, I simultaneously considered budget and taste. I didn’t want to simply choose the least expensive items, and I still wanted to avoid artificial ingredients, if possible. To stay in budget (and since I’m not a meat eater), I chose to create a lacto-ovo vegetarian menu, which is plant-based foods and dairy and eggs. Though, if you’re a meat eater wanting to recreate my meals, you can swap in some chicken thighs or canned tuna if you’d like.
How I shopped while staying in budget
Considering nutrition, budget, and food preferences, I started by drafting my menu for the week, repeating many ingredients to keep my shopping list manageable. Next, I created my categorized shopping list (protein foods; veggies and herbs; whole grains; fruits; healthy fats; and seasonings/sauces/fun ingredients), specifying amounts I needed for reference.
I “shopped” my pantry, fridge, and freezer first. Next, I comparison-shopped online by recording unit prices for remaining items I needed, looking first at Walmart (plus a few ingredients from Amazon, since I’m an Amazon Prime member). Before going to Walmart, I stopped at Trader Joe’s with my priced shopping list. If the prices there were lower, I bought it. (Yes, some math and extra time was involved!) I found a few good bargains on store brands at Whole Foods Market, too.
While many of the ingredients I typically buy are certified organic by the U.S. Department of Agriculture (USDA), I was delighted to still buy 11 organic picks, including baby spinach, extra-virgin olive oil, and extra-firm tofu, all while staying in budget.
One of the biggest surprises I encountered had to do with color. I was willing to spend more on color variety since that generally means better nutrient variety and plate appeal. Unexpectedly, it actually didn’t cost more for tri-color quinoa or rainbow carrots compared to their respective white and orange counterparts.
Daily breakdown of meals
By taking advantage of sales and shopping unit prices, the best deals I found included 19 items at Walmart, 13 at Treader Joe’s, four from Amazon, and three at Whole Foods. Below is what I ate for one week—prices were calculated based on actual ingredient amounts used to prepare my week of menus, including those I already had on hand, except basil. (I already had it growing in my patio garden, so I counted it as a freebie.)
Before diving into what I consumed each day, here are a few important pointers from my experience:
- I created several “planned overs.” This is intentionally planning and preparing extras for use in another meal or two. They’re leftovers, but (hopefully) with style. I showcase how to serve them differently when used on repeat to keep meals enticing.
- In preparation, being precise is important. Measuring and weighing helps to ensure you’re using what was planned within your budget…and prevents the need to re-shop or go off-menu.
- Remember the most important part of cost-friendly meals takes place before preparation. While sticking to a budget, planning is key to eating in a nutritionally-balanced way.
Now, it’s time to dig in.
Day 1
The menu:
- Breakfast: Sweet potato and green pepper hash browns with cilantro; fried eggs (Total cost: $1.87)
- Lunch: Garlicky pan-grilled mozzarella and zesty lemon spinach sandwich on whole wheat; baby spinach salad with lemon vinaigrette and toasted sliced almonds (Total cost: $1.35)
- Dinner: Protein pasta bowl with mozzarella, tomatoes, garlic, olive oil, and fresh basil (Total cost: $1.27)
- Snack: Banana (Total cost: $0.23)
Total cost for Day 1: $4.72
Nutrition wins: The protein pasta bowl featured contained lentils, a source of protein, and its tomatoes are a good source of lycopene, especially when paired with olive oil.
Personal insights: Intentionally, I richly caramelized (browned) the hash browns since it acted like “free” flavor. I used lemon zest in the pan-grilled lunch sandwich for additional “free” flavor.
Note: I tripled the hash browns (not the eggs) and doubled the pasta bowl to enjoy the remaining portions as “planned overs.”
Day 2
The menu:
- Breakfast: Saucy-thawed frozen mixed fruit with berries over unsweetened Greek yogurt with toasted sliced almonds (Total cost: $1.79)
- Lunch: “Planned over” protein pasta salad tossed with baby spinach, shredded rainbow carrots, and red wine vinaigrette (Total cost: $1.80)
- Dinner: Skillet-toasted black bean burrito with avocado, spinach, and lime in sprouted whole grain tortilla; lime zested brown rice; “planned over” sweet potato hash browns (mixed into burrito and rice) (Total cost: $2.90)
- Snack: Small handful of peanuts (Total cost: $0.23)
Total cost for Day 2: $6.72
Nutrition wins: Getting quality protein, like in this morning’s yogurt, is important as we need protein 24/7. The evening peanut snack is a good source of protein, too—and may prevent a grumbling belly when trying to sleep.
Personal insights: Avocado is one of my favorite foods, so enjoying it on a budget was a treat. But the burrito was overstuffed and very satisfying, so I froze the rice-hash brown side to enjoy later.
Day 3
The menu:
- Breakfast: Lemon-smashed avocado toast with fried egg; “planned over” sweet potato hash browns (Total cost: $2.23)
- Lunch: Snack board with mozzarella cubes, rainbow carrots, savory olive oil-topped Greek yogurt, cucumber, peanuts, mandarin orange sections, and a few dark chocolate chips (Total cost: $2.96)
- Dinner: Stewed Mediterranean spiced chickpeas with tomatoes, green pepper, garlic, olive oil, and lemon over tri-color quinoa and topped with tahini, toasted sliced almonds, and cilantro (Total cost: $2.33)
- Snack: Tomato wedges with fresh basil and olive oil (Total cost: $0.37)
Total cost for Day 3: $7.89
Nutrition wins: When using a whole grain bread, avocado toast topped with a protein-rich food, like an egg, is a smart and balanced way to start the day.
Personal insights: Lunch was an “aha” moment when I wanted to dine out rather than eat my planned lunch, but I ate it anyway to stay on budget. I was satisfied and energized afterwards.
Note: I doubled the Mediterranean stew to enjoy the remaining portion as a “planned over.”
Day 4
The menu:
- Breakfast: Shakshuka-style “planned over” stewed Mediterranean-spiced chickpeas with tomatoes, green bell pepper, garlic, olive oil, and lemon prepared with an egg (Total cost: $1.88)
- Lunch: Pan-crisped BBQ mozzarella and roasted green pepper quesadilla with sprouted whole grain tortilla; baby mixed salad with lemon vinaigrette and toasted sliced almonds (Total cost: $2.82)
- Dinner: BBQ smashed black bean burger patty; wilted garlicky spinach; Cajun roasted sweet potato fries (Total cost: $2.38)
- Snack: Frozen banana slices drizzled with dark chocolate (Total cost: $0.45)
Total cost for Day 4: $7.53
Nutrition wins: I recommend including a few favorites in your weekly meal plans, like dark chocolate. It can add joy to your meals, which may help you better stick to your healthy eating plan.
Personal insights: I enjoyed the “planned over” shakshuka-style stew today more than at last night’s dinner. And though the quesadilla included a combination of ingredients I don’t normally use together, it worked—and filled up half of my plate.
Note: I doubled the black bean burger patty to enjoy the remaining portion as a “planned over.”
Day 5
The menu:
- Breakfast: Unsweetened Greek yogurt with banana, dark chocolate chips, and toasted sliced almonds (Total cost: $1.42)
- Lunch: Creamy herbed chickpea “chicken salad” with diced cucumber on pan-grilled whole-wheat toast; olive oil-drizzled tomato slices (Total cost: $1.39)
- Dinner: Sheet-pan tofu stir-fry with rainbow carrots, brown rice, peanut sauce, and peanuts; sliced green apple (Total cost: $2.99)
- Snack: Olive oil-drizzled homemade hummus; cucumber “chips” (Total cost: $0.78)
Total cost for Day 5: $6.58
Nutrition wins: Today is full of fiber, especially from the chickpeas and apple.
Personal insights: Breakfast was not as balanced as I wished, but mashing up part of the banana and swirling it into the yogurt helped to sweeten it naturally. This dinner was my favorite meal of the week.
Note: I doubled the sweet-pan tofu stir-fry and hummus to enjoy the remaining portions as “planned overs.”
Day 6
The menu:
- Breakfast: “Planned over” hummus on whole-wheat toast topped with “salsa” made from tomato, cucumber, olive oil, lemon juice, and herbs (Total cost: $1.36)
- Lunch: “Planned over” eggless fried rice-style tofu stir-fry bowl; mixed baby greens salad with lime vinaigrette and peanuts (Total cost: $3.45)
- Dinner: “Planned over” BBQ smashed black bean burger patty; carrot ribbon salad with rainbow carrots, cilantro, and lime vinaigrette; deviled egg (Total cost: $1.65)
- Snack: Frozen mixed fruit kebabs (Total cost: $0.70)
Total cost for Day 6: $7.16
Nutrition wins: “Breakfast food” doesn’t need to be served at breakfast for it to count—and fuel you until lunchtime.
Personal insights: I loved having a day of “planned overs” since I didn’t want to spend extra time in the kitchen on Saturday. Lunch tasted better than carryout. It was my priciest meal, but I was shocked that $3.45 was the most expensive of any of my meals.
Day 7
The menu:
- Brunch: Brunchtime egg salad sandwich; mixed baby greens and basil salad with lemon vinaigrette and red apple (Total cost: $2.69)
- Snack #1: Tomato slices with olive oil and sea salt (Total cost: $0.34)
- Dinner: Thai protein pasta salad with peanut sauce, lime juice, matchstick carrots and cucumber, cilantro, and peanuts (Total cost: $1.25)
- Snack #2: Frozen mixed fruit kebabs (Total cost: $0.70)
Total cost for Day 7: $4.98
Nutrition wins: Though I was tired of eating eggs by this point, the amount of protein you get in eggs at 6 grams a pop (and $0.33 an egg) remains a winner for quality protein.
Personal insights: Dinner was colorful, tasty, and full of texture—and my cheapest meal of the week, ringing in at a buck and a quarter.
Tips for eating healthy on a budget
Try these cost-conscious strategies—from planning to plating—when deciding what to eat :
- Shop with the 3 S’s in mind: sales, store brands, and seasonality. Seasonal produce is at its peak of nutritional value.
- Be flexible. Make swaps at the grocery store if something’s on sale, especially if it has equal or greater nutritional content.
- Choose color. If there’s not a price difference, choose ingredients like tri-color quinoa and rainbow carrots. If picking apples, pick red and green. Color variety generally means nutrient variety.
- Plan in sturdy produce, such as carrots and apples, that stay fresh all week and beyond. Buy quick-ripening produce, such as bananas and avocados, at varying stages of ripeness to use at their peak throughout the week.
- Enjoy plenty of beans, such as black beans and chickpeas, for their nutrient-richness, including protein and fiber. Dry beans are cheaper, but canned beans are quicker—and still cost friendly.
- If any veggies are on their last days of freshness, cook and then freeze in individual sealed containers. Plan to use them in next week’s meals.
- Use all edible parts of plant foods, such as grated citrus peels, carrot tops, and canned chickpea liquid. It’ll give you “free” flavor with bonus antioxidants.
Is it sustainable to eat on an $8 a day budget?
My verdict: It is possible to eat for eight dollars a day. Budget-friendly meals can absolutely be simple and satisfying. They can also be colorful, nutrient-rich, and tasty. I encourage you to try this food experience for yourself—feel free to use my menu ideas or adapt what to eat based on your needs.
That said, though I ultimately enjoyed most of the food I ate, I felt I was missing some of the unrestrained joy of eating after the week was over. Overall, I felt energized and nourished, but was ready to go back to eating more on a whim. (That’s mainly the chef part of me talking.) Regardless, I have greater appreciation for those who show restraint in their meal planning.
I’m now in a better position to educate others about budget-friendly meal planning, shopping, and eating. And I’ll personally continue some of the cost-conscious lessons I learned, including cooking with “planned overs” in mind and buying surprising bargain finds.
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