You need to eat. You have $40-70 per week. This guide shows you exactly how to buy food that keeps you fed without constantly feeling hungry or spending money you don’t have.
What this covers:
- Emergency food options if you need meals today
- The protein-per-dollar strategy
- Walmart shopping lists for $40-50/week
- No-cook food options
- How to avoid wasting money on expensive calories
This isn’t about gourmet meals or nutrition optimization. It’s about survival eating that actually works.
If You Need Food Today (Emergency Options)
Call 211 — United Way’s helpline connects you to local food banks, soup kitchens, and meal programs. Most don’t require ID or paperwork.
Find a food bank:
Search “food bank near me” or visit FeedingAmerica.org/find-your-local-foodbank. Go today.
Apply for SNAP (food stamps):
Visit your state’s benefits website and apply online. Approval takes 1-30 days depending on your state. You can get emergency benefits within 7 days in some states if you qualify.
Church and community meals:
Many churches offer free community dinners (usually Wednesday or Sunday evenings). Call local churches and ask about meal programs.
The Protein-Per-Dollar Strategy
The rule: Maximize grams of protein per dollar spent. Protein keeps you full longer and prevents constant hunger.
Best Protein Sources (Ranked by Cost)
| Food | Cost | Protein per Dollar |
|---|---|---|
| Eggs | $3-4/dozen | ~30g per dollar |
| Canned beans | $0.80-1.20/can | ~25g per dollar |
| Peanut butter | $3-4/jar | ~20g per dollar |
| Frozen chicken leg quarters | $0.80-1.20/lb | ~18g per dollar |
| Canned tuna | $1-1.50/can | ~15g per dollar |
| Whole chicken | $1.20-1.80/lb | ~12g per dollar |
Worst protein sources (avoid these):
- Deli meat: expensive, low protein per dollar
- Beef: $5-8/lb, decent protein but expensive
- Protein bars: $1-2 each, terrible value
- Fast food: $8-12 per meal, low protein, high cost
Your goal: Get 80-100g of protein per day for under $3-4.
Example:
- 3 eggs (breakfast): 18g protein, $0.75
- Peanut butter sandwich (lunch): 16g protein, $0.60
- Rice and beans (dinner): 20g protein, $1.20
- Total: 54g protein, $2.55
Add a can of tuna or more eggs to hit 80-100g.
The $40-50 Weekly Walmart Shopping List (Feeds 1 Person)
Staples (buy every week):
- Eggs (2 dozen): $6-8
- Rice (10 lbs, lasts 2-3 weeks): $8-12
- Canned beans (8 cans): $6-8
- Peanut butter (2 jars): $6-8
- Bread (cheap white bread): $2-3
- Bananas (bunch): $2-3
Protein rotation (pick one per week):
- Frozen chicken leg quarters (5 lbs): $8-10
- Whole chicken: $7-10
- Canned tuna (8 cans): $8-12
Cheap calories (pick 1-2):
- Oats (large container): $3-4
- Pasta (4 boxes): $4-5
- Potatoes (5 lb bag): $3-4
Total: $40-52/week
What This Gives You
Breakfast:
- Scrambled eggs (3 eggs) + toast
- Oatmeal with peanut butter
- Eggs + rice (sounds weird, works)
Lunch:
- Peanut butter sandwich + banana
- Rice and beans
- Tuna sandwich
Dinner:
- Chicken + rice + beans
- Pasta with canned beans
- Baked potato with tuna or eggs
Boring? Yes. Functional? Absolutely.
No-Cook Food Options (If You Have No Kitchen)
If you’re living in a car, hotel, or place without a stove:
Cold Meals That Work
Breakfast:
- Peanut butter on bread
- Bananas
- Oats soaked overnight in water (no cooking required)
Lunch:
- Canned beans (eat cold, they’re already cooked)
- Tuna straight from the can
- Peanut butter sandwich
Dinner:
- Canned beans + bread
- Tuna + crackers
- Peanut butter + banana
Add a microwave (gas station, library, friend’s house):
- Instant rice cups (90 seconds)
- Canned soup
- Frozen burritos
- Microwave eggs (crack into a mug, microwave 60 seconds)
No-Cook Shopping List ($35-45/week)
- Bread: $2-3
- Peanut butter (2 jars): $6-8
- Canned beans (10 cans): $8-10
- Canned tuna (6 cans): $6-9
- Bananas: $2-3
- Crackers or tortillas: $3-4
- Instant oats: $3-4
- Apples or oranges: $3-5
You’re getting 1,800-2,200 calories per day on this budget.
How to Stretch Food When Money Runs Out
If you have $10 left for the week:
Buy:
- Rice (2 lbs): $2-3
- Beans (4 cans): $3-4
- Eggs (1 dozen): $3-4
- Total: $8-11
This gives you:
- Rice and beans every meal
- Eggs to add variety and protein
- 7 days of basic calories
If you have $5 left:
- Oats ($3) + peanut butter ($2-3)
- Eat oatmeal with peanut butter 2-3 times per day
- Not great, but you won’t starve
What NOT to Buy (Money Wasters)
❌ Soda and juice: $3-5 for sugar water. Drink tap water.
❌ Chips and snacks: $3-5 per bag, zero protein, gone in one sitting.
❌ Frozen pizzas: $5-8 each, low protein, expensive calories.
❌ Energy drinks: $2-4 each, pure waste.
❌ Pre-made meals: Rotisserie chicken is okay, but anything pre-packaged costs 2-3x more than cooking yourself.
❌ Fast food: Every $8 meal = 3-4 home-cooked meals.
The rule: If it’s in a colorful package with a brand name, you’re paying extra for marketing. Stick to basics.
Cheap Cooking Tools (If You Can Get Them)
You don’t need a full kitchen. These 5 items cover 90% of cheap cooking:
- Rice cooker ($15-25 at Walmart): Cooks rice, oats, pasta, and steams vegetables
- Electric kettle ($10-15): Boils water for instant oats, ramen, instant rice
- Can opener ($2-3): Mandatory for canned beans and tuna
- Cheap pot ($8-12): Boils water, cooks pasta, makes beans
- Cheap pan ($8-12): Fries eggs, cooks chicken
Total: $40-70 one-time investment
Pays for itself in 2-3 weeks vs. eating fast food.
Meal Prep Strategy (Save Time and Money)
If you have 2 hours on Sunday:
Cook in bulk:
- Cook 10 lbs of rice (lasts all week)
- Boil a dozen eggs (peel and refrigerate)
- Bake/boil a whole chicken or 5 lbs of chicken legs
- Open and heat 4-5 cans of beans, store in containers
Now you have:
- Protein ready to eat (eggs and chicken)
- Carbs ready (rice)
- Meals ready to assemble in 2 minutes
Breakfast: Scrambled eggs + rice (microwave 90 seconds)
Lunch: Chicken + beans
Dinner: Rice + beans + chicken
Time saved per week: 5-7 hours
Money saved: $15-25 (less temptation to buy convenience food)
Grocery Shopping Hacks
1. Never shop hungry.
You’ll buy expensive snacks and impulse items.
2. Stick to the list.
Write your list before going. Don’t browse.
3. Buy store brands.
Great Value (Walmart) and store brands are 30-50% cheaper than name brands for identical products.
4. Check unit prices.
The big number on the shelf tag is the unit price (price per ounce or pound). Compare this, not package size.
5. Avoid eye-level shelves.
Stores put expensive items at eye level. Look top and bottom shelves for cheaper options.
6. Shop Aldi or discount grocers if available.
Aldi is 20-40% cheaper than Walmart for most staples.
SNAP/EBT Tips (If You Qualify)
What SNAP covers:
- Any unprepared food (bread, meat, vegetables, canned goods)
- Seeds and plants (to grow your own food)
What SNAP doesn’t cover:
- Hot prepared food
- Alcohol or tobacco
- Vitamins or medicine
- Pet food
How much you get:
Depends on income and household size. Average is $200-400/month for a single person.
Where to apply:
Search “[your state] SNAP application” or visit your local Department of Social Services.
Use your EBT card like a debit card at grocery stores. No one can tell it’s EBT—it looks like a regular card.
When You’re Too Broke to Even Follow This Guide
If you have $0:
- Food banks (today): Call 211 or search “food bank near me.” Most don’t require ID.
- Soup kitchens: Free hot meals, usually lunch and dinner. Google “soup kitchen + [your city].”
- Churches: Many offer free meals on specific days. Call and ask.
- Plasma donation: Earn $50-100 per week donating plasma (CSL Plasma, BioLife). Use this to buy groceries.
- Ask for work: Offer to do yard work, move furniture, or clean for someone in exchange for food or cash.
Do not steal food. Getting arrested makes everything worse. Use free resources—they exist for this reason.
The Bottom Line
Eating cheap isn’t about cooking skills or meal planning genius. It’s about:
✓ Buying high-protein foods that cost under $2/lb
✓ Avoiding expensive snacks and fast food
✓ Eating repetitive, boring meals without complaining
✓ Using free food resources when you’re broke
Your goal: Survive this month without going hungry. Once your income stabilizes, you can add variety.
For now, rice, beans, eggs, and peanut butter keep you alive. That’s enough.