{"id":17098,"date":"2016-10-28T05:22:10","date_gmt":"2016-10-28T12:22:10","guid":{"rendered":"https:\/\/landing-uat.thedolcediet.com\/blog\/?p=17098"},"modified":"2025-05-28T13:38:34","modified_gmt":"2025-05-28T13:38:34","slug":"shopping-on-a-budget-meals-for-3-or-less","status":"publish","type":"post","link":"https:\/\/landing-uat.thedolcediet.com\/blog\/shopping-on-a-budget-meals-for-3-or-less\/","title":{"rendered":"Shopping on a Budget: Meals for $3 or Less"},"content":{"rendered":"

Shopping on a Budget: Meals for $3 or Less<\/h2>\n

by Mary Spiegelberg and Nicole Kiley, MSc, RD<\/h4>\n

\"groceryshop\"Raise your hand if you agree that life can be expensive! If you\u2019re wanting to eat healthier but your budget is tight, this blog is for you! Our goal this week was to bring you bargain breakfast and dinner recipes, each costing less than $3.00. We sent out Dolce Diet Intern Mary Spiegelberg to do some R&D, and here\u2019s what she found.
\nBelow is her grocery shopping list for the week \u2013 just $32.08! A couple of things important to note:
\n– Notice that her grocery list is primarily plant-based, meaning low in meat and dairy. In addition to health benefits, there are also financial benefits to increasing your plant intake! With a grocery bill this low, you may be able to afford a few pounds of quality beef, poultry and\/or fish each week. Plants and meat included, that\u2019s approximately $50.00.
\n– We\u2019ve said before, shop SALES! If you know you consume a loaf of sprouted grain bread each week and Sprouts has it labeled as a \u201cBountiful Bargain,\u201d buy an extra loaf and store it in the freezer! The storage-friendly staples in your diet can always be purchased in bulk: meats, grains, nuts, nut butters, seeds, frozen fruit, etc.<\/p>\n

Grocery Shopping List<\/strong><\/h3>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Food Item<\/strong><\/td>\nPrice<\/strong><\/td>\nServings per Cost<\/strong><\/td>\nAmount needed<\/strong><\/td>\nFinal Cost<\/strong> <\/strong><\/td>\n<\/tr>\n
Apples<\/td>\n$0.99<\/td>\n3 medium<\/td>\n1<\/td>\n$0.33<\/td>\n<\/tr>\n
Bananas<\/td>\n$0.69<\/td>\n3 medium<\/td>\n3<\/td>\n$0.69<\/td>\n<\/tr>\n
Potatoes<\/td>\n$0.88<\/td>\n3 medium<\/td>\n3<\/td>\n$0.88<\/td>\n<\/tr>\n
White Onion<\/td>\n$0.99<\/td>\n4-5 medium<\/td>\n3<\/td>\n$0.66<\/td>\n<\/tr>\n
Cauliflower<\/td>\n$0.98<\/td>\n1 head<\/td>\n1<\/td>\n$0.98<\/td>\n<\/tr>\n
Brown Rice<\/td>\n$0.99<\/td>\n~11 cups<\/td>\n2<\/td>\n$0.18<\/td>\n<\/tr>\n
Black Beans<\/td>\n$0.99<\/td>\n2 cups<\/td>\n2<\/td>\n$0.99<\/td>\n<\/tr>\n
Lentils<\/td>\n$0.99<\/td>\n7 cups<\/td>\n2<\/td>\n$.28<\/td>\n<\/tr>\n
Rolled Oats<\/td>\n$0.99<\/td>\n5 cups<\/td>\n1.5<\/td>\n$0.30<\/td>\n<\/tr>\n
Peanut Butter<\/td>\n$2.79<\/td>\n14 (1 Jar)<\/td>\n1 Jar<\/td>\n$2.79<\/td>\n<\/tr>\n
Frozen Blueberries<\/td>\n$2.99<\/td>\n2.5 (1 Bag)<\/td>\n1 Bag<\/td>\n$2.99<\/td>\n<\/tr>\n
Frozen Spinach<\/td>\n$1.99<\/td>\n6 (1 Bag)<\/td>\n1 Bag<\/td>\n$1.99<\/td>\n<\/tr>\n
California Veggie Blend<\/td>\n$1.94<\/td>\n5 (1 Bag)<\/td>\n1 Bag<\/td>\n$1.94<\/td>\n<\/tr>\n
1 Carton Eggs<\/td>\n$2.89<\/td>\n18 (1 Carton)<\/td>\n1 Carton<\/td>\n$2.89<\/td>\n<\/tr>\n
Organic Diced Tomatoes<\/td>\n$1.00<\/td>\n1 Jar<\/td>\n1 Jar<\/td>\n$1.00<\/td>\n<\/tr>\n
Sprouted Grain Pasta<\/td>\n$1.99<\/td>\n8 (1 Pkg.)<\/td>\n1 Pkg.<\/td>\n$1.99<\/td>\n<\/tr>\n
Almond Milk<\/td>\n$2.08<\/td>\n1 Quart<\/td>\n1 Quart<\/td>\n$2.08<\/td>\n<\/tr>\n
Tofu<\/td>\n$1.49<\/td>\n1 Pkg.<\/td>\n1 Pkg.<\/td>\n$1.49<\/td>\n<\/tr>\n
Whole Wheat Tortillas<\/td>\n$2.08<\/td>\n1 Pkg.<\/td>\n1 Pkg.<\/td>\n$2.08<\/td>\n<\/tr>\n
Organic Greek Yogurt<\/td>\n$4.99<\/td>\n8 (1\/2 cup)<\/td>\n8<\/td>\n$4.99<\/td>\n<\/tr>\n
Chia Seeds
\n(Amazon)<\/td>\n		$16.89
\n(2 lb. bag)<\/td>\n		120 (1 Tbsp.)<\/td>\n4 Tbsp.<\/td>\n$0.56<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

TOTAL BEFORE TAXES: $32.08<\/h2>\n

{All prices are relative and approximate. Prices will vary based on location and weekly sale items.}<\/em><\/h5>\n

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 Budget-Friendly Breakfast Recipes<\/h3>\n

Rolled Oats w\/ Peanut Butter Apple Topping<\/strong>
\nServes 1<\/em>
\nIngredients<\/em>
\n1\/3 cup oats, dry
\n1 to 2 Tbsp. natural peanut butter
\n1 apple, chopped
\nCinnamon
\nNutrition Tip<\/em><\/p>\n