How to Stretch a $100 Grocery Budget for 14 Days

Goal: To make $100 cover 14 days’ worth of meals, using affordable staples and pre-made options, and maximizing nutrient-dense foods without bulk cooking.

1. Craft a Budget-Friendly Grocery List

The list below will cover basic needs, ensuring you have proteins, carbohydrates, and fiber. This will help keep you full while staying under budget.

Item	Quantity	Estimated Cost
Rice	2 lbs	$2.00
Pasta	2 lbs	$1.50
Bread	1 loaf	$2.00
Oatmeal	18 oz	$2.00
Canned Beans	4 cans	$3.00
Frozen Vegetables	3 bags	$3.00
Eggs	1 dozen	$2.50
Canned Tuna	4 cans	$4.00
Peanut Butter	1 jar	$2.50
Canned Soup	2 cans	$3.00
Rotisserie Chicken	1 whole	$7.00
Fresh Fruit (bananas, apples)	4-5 pieces	$3.00
Tortillas	1 pack	$2.00
Cheese	8 oz	$3.00
Salad Mix (Bag)	1 bag	$2.50
Carrots	1 lb	$1.50
Yogurt	4 cups	$2.00
Milk	1/2 gallon	$2.00
Total		$48.00

2. Meal Plan Using Affordable Ingredients

With this list, here’s how you can divide meals over two weeks.

• Breakfasts: Rotate between oatmeal with fruit, peanut butter toast, and yogurt with a bit of fruit or oats.
• Lunches: Canned tuna or rotisserie chicken wraps, peanut butter sandwiches, or a quick salad with canned beans and veggies.
• Dinners: Canned soup with bread, rice with vegetables and beans, pasta with a bit of cheese and frozen veggies.

Example Meals by Day

 

Day	Breakfast	Lunch	Dinner
Day 1	Oatmeal + banana	Tuna wrap	Rice with beans & veggies
Day 2	Yogurt + fruit	Rotisserie chicken sandwich	Pasta with cheese & veggies
Day 3	Peanut butter toast	Salad with beans	Canned soup + bread

3. Calculate Total Cost Per Day and Savings

To ensure each item fits into your budget, let’s calculate the approximate daily cost.

1. Total Spendable Amount: $100.
2. Two-Week (14 Days) Daily Budget: $100 / 14 = $7.14 per day.

The above shopping list keeps you at an estimated total of around $50, which leaves you with $50 as a buffer for any additional needs.

4. Create a Grocery Budget Tracker in Excel

Below is a sample Excel budget tracker with a breakdown for easy adjustment based on actual prices. Here’s how to set it up:

1. Create the Spreadsheet:
   • Column A: Item
   • Column B: Quantity
   • Column C: Estimated Cost
   • Column D: Actual Cost (for after shopping)
   • Column E: Difference (to compare estimated vs. actual)
2. Use Formulas:
   • Use =SUM(C2:C20) to get the total estimated cost.
   • Use =SUM(D2:D20) to calculate your actual costs.
   • Use =D2-C2 in Column E to see any price difference per item.

Table Structure in Excel

Item	Quantity	Estimated Cost	Actual Cost	Difference
Rice	2 lbs	$2.00
Pasta	2 lbs	$1.50
Total		=SUM(C2:C20)	=SUM(D2:D20)

Additional Formulas for Daily and Remaining Budget:

• Daily Budget: Calculate your daily spend allowance using =100/14 to ensure it stays within $7.14.
• Remaining Budget: Use =100-SUM(D2:D20) to see how much of your budget remains after your initial grocery shopping.

By using this approach, you’ll have a flexible budget, a reliable meal plan, and easy ways to check your expenses and savings along the way. With this framework, you should be able to stay well-fed without surpassing your $100 budget.