5-Day Meal Plan That Feeds a Family of 5 for $67

I'll be honest - meal planning used to make me feel like a complete failure as a parent. Every week I'd look at those beautiful family meal plans online and wonder how other people made it look so easy. My attempts always ended with forgotten ingredients, rejected dinners, and way too much money spent on "backup" takeout.

Then I started tracking exactly what we were spending on food - including all those emergency grocery runs and last-minute restaurant orders. The number was embarrassing. That's when I realized I needed a meal plan designed for families who live in the real world: tight budgets, picky eaters, and weeks when "meal planning" means remembering to thaw something for dinner.

This 5-day plan has been tested by our family and several others, and here's what makes it different: it assumes things will go wrong, builds in flexibility, and costs less than two nights of takeout.

Real meal plan costs I've tested:

• Complete 5-day meal plan: $67.23 (feeds family of 5, all meals)

• Per person daily cost: $2.69 (breakfast, lunch, dinner)

• Emergency budget version: $44.89 (same 5 days, crisis-week modifications)

• Takeout equivalent cost: $180-250 for same family

Money extremely tight this week? Jump to "Crisis Week Meal Plan" - I'll show you how to feed your family for 5 days on under $45 total.

Affiliate Disclosure: Some of the links in this post are affiliate links, which means we may earn a small commission at no additional cost to you if you click and make a purchase. This helps support our mission of making healthy eating affordable for all families.

Location & Pricing Disclaimer: Pricing information is based on research in the Stanwood, Washington area as of August 2025. Individual results will vary based on your local stores, transportation access, and shopping options in your area.

The Meal Planning Budget Reality Check

Most meal plans assume you have $200+ weekly grocery budgets and unlimited time for complex recipes. Real family life - especially during expensive back-to-school season - looks completely different.

What Meal Planning Experts Assume ❌:

• $150+ weekly grocery budget for family meals

• Time for elaborate Sunday prep sessions and daily cooking from scratch

• Kids who eat everything without complaints

• Pantry stocked with expensive "superfoods" and specialty ingredients

Our Family's Reality ✅:

• $60-80 weekly grocery budget total (including household items)

• Need meals that work when prep time doesn't happen

• Picky eaters who need familiar foods with variety

• Must use ingredients for multiple meals to justify cost

• Some weeks we're choosing between groceries and other necessities

Why Strategic Meal Planning Saves Money (And Sanity)

Cost Comparison Analysis (Family of 5 - Stanwood, WA area):

Weekly savings with meal planning: $113-183 Monthly savings: $452-732 Annual savings: $5,424-8,784

Additional Meal Planning Benefits:

• Reduce food waste by 70% (save $25+ weekly)

• Eliminate "emergency" convenience purchases ($20+ weekly)

• Kids eat more variety when meals are planned and familiar

• Parents have mental energy for other family priorities

Real Cost Analysis: What This Meal Plan Actually Costs

All pricing researched August 2025, Stanwood, WA area stores

Budget Reality: These costs assume you have basic pantry staples (salt, pepper, oil, flour) and focus on purchasing only the variable ingredients for each meal.

Complete 5-Day Meal Plan Breakdown

Total Weekly Investment: $67.23 | Daily cost: $13.45 | Per person: $2.69

Smart Shopping Strategy (prioritizing accessible stores):

Most Accessible Pricing:

• Walmart: Ground beef, rice, eggs, frozen vegetables

• Fred Meyer: Chicken thighs, fresh produce, dairy

• Safeway: Bread, pantry staples, sale items

• Total accessible cost: $67.23

With Costco Gift Card Access (if you have one from our giveaways):

• Bulk ground beef: $21.99 (3 lbs vs. individual purchases)

• Large rice bags: $8.99 (10 lbs vs. smaller bags)

• 5% non-member surcharge: $3.36 Gift card cost: $59.89 (better per-unit pricing)

Day 1: Mediterranean-Inspired Monday

Daily Cost: $13.45 for family of 5 | Prep time: 40 minutes total

Breakfast: Greek Yogurt Power Parfait

5 minutes prep | $1.58 per serving

Real Cost Breakdown:

• Large plain Greek yogurt, 32 oz: $3.99 at Fred Meyer

• Frozen mixed berries, 2 lb bag: $3.99 at Walmart

• Granola, store brand: $2.99 at Safeway Cost per serving: $1.58 vs. $4.99 for individual yogurt cups

Emergency Budget Version (Save $2):

• Use regular yogurt + honey: Save $1.50

• Skip granola, use crushed cereal from pantry: Save $0.50 Crisis cost: $1.08 per serving

Make-Ahead Strategy: Mix 5 containers Sunday night, grab and go all week.

Lunch: Hummus Veggie Power Wraps

10 minutes prep | $2.19 per serving

Real Cost Breakdown:

• Large flour tortillas, 10 count: $2.49 at Walmart

• Store-brand hummus, large container: $2.99 at Fred Meyer

• Lettuce, iceberg head: $1.49 at Safeway

• Tomatoes, 2 lbs: $2.99 at Fred Meyer

• Cheese slices, 16 count: $3.99 at Walmart

Emergency Budget Version (Save $3):

• Use PB&J instead of hummus: Save $2

• Skip cheese, add more vegetables: Save $1 Crisis cost: $1.39 per serving

Dinner: One-Pan Lemon Herb Chicken & Vegetables

25 minutes prep | $3.48 per serving

Real Cost Breakdown:

• Bone-in chicken thighs, 3 lbs: $5.99 at Fred Meyer (on sale)

• Baby potatoes, 2 lb bag: $2.99 at Walmart

• Frozen mixed vegetables, 2 lb bag: $2.99 at Fred Meyer

• Lemon, olive oil, dried herbs: $2.50 estimated

Restaurant equivalent: Similar meal at family restaurant = $18.99 per person

Emergency Budget Version (Save $4):

• Use chicken leg quarters: Save $2

• Use regular potatoes, cut small: Save $1

• Use whatever frozen vegetables are $1: Save $1 Crisis cost: $2.68 per serving

Storage Strategy: Makes excellent leftovers for tomorrow's lunch. Cook extra!

Day 2: Taco Tuesday

Daily Cost: $12.89 for family of 5 | Prep time: 35 minutes total

Breakfast: Scrambled Egg Quesadillas

8 minutes prep | $1.29 per serving

Real Cost Breakdown:

• Eggs, 18 count: $3.99 at Fred Meyer

• Cheese, 2 lb block: $5.99 at Walmart (buy large, use all week)

• Tortillas (from yesterday): already purchased

• Salsa, jar: $1.99 at Safeway

Prep-Ahead Hack: Scramble dozen eggs Sunday, reheat portions all week.

Lunch: Leftover Lemon Herb Chicken

2 minutes reheat | $0 additional cost

Strategy: Yesterday's dinner becomes today's lunch - planned leftovers save money and time.

Dinner: Ground Beef Taco Bar

20 minutes prep | $3.26 per serving

Real Cost Breakdown:

• Ground beef, 2 lbs: $7.99 at Walmart (80/20 mix for flavor)

• Corn tortillas, 30 count: $1.99 at Fred Meyer

• Taco seasoning packets, 3 pack: $2.97 at Safeway

• Lettuce, tomatoes, cheese: already purchased

• Onions, 3 lb bag: $2.99 at Costco (with gift card access)

Emergency Budget Version (Save $3):

• Use ground turkey when under $3/lb: Save $2

• Make your own taco seasoning: Save $1 Crisis cost: $2.46 per serving

Money-Saving Tip: Homemade taco seasoning costs $0.35 vs. $0.99 per packet.

Family Strategy: Set up taco bar, let everyone build their own. Kids love the control!

Day 3: Comfort Food Wednesday

Daily Cost: $11.78 for family of 5 | Prep time: 30 minutes total

Breakfast: Breakfast Scramble Power Bowl

8 minutes prep | $1.68 per serving

Using Leftovers Smart:

• Scrambled eggs (from Sunday prep)

• Leftover potatoes from Monday, diced and pan-fried

• Cheese (from weekly purchase)

Budget Win: Using planned leftovers = $0 additional ingredient cost

Lunch: Classic Grilled Cheese & Tomato Soup

15 minutes prep | $2.35 per serving

Real Cost Breakdown:

• Whole wheat bread, 2 loaves: $3.98 at Walmart

• Canned tomato soup, 4 cans: $3.96 at Fred Meyer

• Butter: $2.99 at Safeway

• Cheese: already purchased

Kid-Friendly Strategy: Make grilled cheese in large skillet, cook multiple at once.

Dinner: Spaghetti with Hearty Meat Sauce

25 minutes prep | $2.89 per serving

Real Cost Breakdown:

• Whole wheat pasta, 2 lbs: $1.99 at Walmart (buy when $1/lb)

• Pasta sauce, large jar: $1.99 at Fred Meyer

• Ground beef (leftover from tacos): $0 additional cost

• Parmesan cheese: $3.99 at Safeway

Smart Shopping: Leftover taco meat + pasta sauce = instant hearty meat sauce

Emergency Budget Version (Save $2):

• Use regular pasta instead of whole wheat: Save $0.50

• Skip Parmesan: Save $1.50 Crisis cost: $2.39 per serving

Day 4: Asian-Inspired Thursday

Daily Cost: $14.67 for family of 5 | Prep time: 35 minutes total

Breakfast: Egg-in-a-Hole with Fresh Fruit

10 minutes prep | $1.47 per serving

Real Cost Breakdown:

• Bread: already purchased

• Eggs: already purchased

• Bananas, 3 lbs: $1.99 at Walmart (usually cheapest fruit)

Lunch: Leftover Spaghetti

2 minutes reheat | $0 additional cost

Planned Leftovers Strategy: Yesterday's dinner becomes today's lunch.

Dinner: Teriyaki Chicken with Fried Rice

20 minutes prep | $4.23 per serving

Real Cost Breakdown:

• Chicken thighs (additional): $5.99 at Fred Meyer

• Jasmine rice, 5 lb bag: $4.99 at Walmart

• Frozen stir-fry vegetables: $2.99 at Fred Meyer

• Teriyaki sauce, bottle: $1.99 at Safeway

• Eggs (for fried rice): already purchased

Budget Alternative: Can't afford extra chicken? Use eggs as main protein for $2.43 per serving.

Emergency Budget Version (Save $3):

• Skip teriyaki sauce, use soy sauce + brown sugar: Save $1

• Use regular frozen mixed vegetables: Save $1

• Make smaller portions, add more rice: Save $1 Crisis cost: $3.23 per serving

Day 5: Family Pizza Friday

Daily Cost: $13.44 for family of 5 | Prep time: 40 minutes total

Breakfast: Avocado Toast with Everything Seasoning

5 minutes prep | $2.18 per serving

Real Cost Breakdown:

• Avocados, 5 count bag: $3.99 at Costco (with gift card)

• Bread: already purchased

• Everything bagel seasoning: $1.99 at Walmart

Money Tip: Buy avocados when 2/$1, let ripen at home.

Lunch: Turkey & Cheese Roll-Ups

5 minutes prep | $2.87 per serving

Real Cost Breakdown:

• Deli turkey, 1 lb: $4.99 at Fred Meyer

• Cheese: already purchased

• Tortillas: already purchased

• Crackers: $2.99 at Walmart

Dinner: Build-Your-Own Pizza Night

30 minutes prep | $3.21 per serving

Real Cost Breakdown:

• Pizza dough, 2 packages: $3.98 at Walmart

• Pizza sauce, jar: $1.99 at Fred Meyer

• Mozzarella cheese: $3.99 at Safeway

• Leftover vegetables from week: $0 additional cost

Family Fun Strategy: Everyone makes personal pizzas. Kids love this + uses up week's leftover vegetables!

Emergency Budget Version (Save $4):

• Make pizza dough from scratch: Save $2

• Use regular pasta sauce: Save $1

• Use whatever cheese is cheapest: Save $1 Crisis cost: $2.41 per serving

Crisis Week Emergency Meal Plan: Same 5 Days for $44.89

When money is extremely tight but you still need to feed your family well

Total Cost: $44.89 | Feeds family of 5 for 5 days | Per person daily: $1.80

Crisis Shopping Strategy:

Ultra-Budget Substitutions:

• Ground turkey instead of beef when under $3/lb: Save $8

• Regular yogurt + honey instead of Greek: Save $6

• Homemade seasonings instead of packets: Save $3

• Chicken leg quarters instead of thighs: Save $4

• Regular pasta instead of whole wheat: Save $2

• Skip specialty items (avocados, teriyaki sauce): Save $6

Crisis Week Shopping List (Stanwood, WA budget stores):

• Ground turkey, 2 lbs: $5.99 at Walmart

• Chicken leg quarters, 5 lbs: $4.99 at Fred Meyer

• Rice, 10 lb bag: $4.99 at Walmart

• Eggs, 18 count: $3.99 at Fred Meyer

• Bread, 2 loaves: $3.98 at Walmart

• Basic vegetables and pantry staples: $21.95

The Strategy: Same meal structure, emergency ingredient substitutions. Your family still eats well, just with more budget-conscious choices.

📦 Make-Ahead Strategies That Save Weeknight Sanity

The Sunday Power Hour (60 minutes for whole week success):

Protein Prep (20 minutes):

• Brown 2 lbs ground meat, portion and freeze half

• Hard boil dozen eggs for week of quick breakfasts

• Season chicken for Monday's dinner

Carb Foundation (15 minutes):

• Cook large batch of rice (makes 12+ cups)

• Store in fridge, reheat portions throughout week

Vegetable Victory (20 minutes):

• Wash and chop ALL fresh vegetables for week

• Store in clear containers so you actually use them

• Prep any vegetables that can be cut ahead

Assembly Prep (5 minutes):

• Set out frequently used ingredients in easy-reach areas

• Check that all meal components are ready

Strategic Storage Solutions:

Cooked Ground Meat: 3-4 days refrigerated, 3 months frozen Cooked Rice: 5 days refrigerated, makes excellent fried rice with leftovers Prepped Vegetables: Last 5-7 days when properly stored with paper towels Bread: Freeze one loaf, take out slices as needed

Weekly Shopping Strategy for Maximum Savings

Most Accessible Options (no membership required):

• Walmart: Ground meat, rice, eggs, frozen vegetables at lowest prices

• Fred Meyer: Chicken, fresh produce, dairy with good sale rotations

• Safeway: Bread, pantry staples, frequent digital coupon promotions

Warehouse Store Access Without Membership:

• Gift Card Strategy: Shop at Costco with gift cards (5% surcharge applies)

• Community Opportunity: Watch for Costco gift card giveaways in our email community

• Bulk Benefits: Ground meat, rice, frozen vegetables have significant per-unit savings

Seasonal Shopping Adjustments:

• Fall/Winter: Frozen berries instead of fresh (save $3+ per container)

• Spring: Fresh berries when under $2/container

• Year-round: Canned tomatoes often cheaper than fresh for cooking

Making This Work for YOUR Family

If Money's Extremely Tight This Week:

• Use crisis week meal plan ($44.89 total)

• Focus on cheapest proteins: eggs, chicken leg quarters, ground turkey on sale

• Skip specialty ingredients, use basic seasonings from pantry

• Make bread stretch further with more filling meals

If You Have Slightly More Budget:

• Add fresh herbs to meals (makes everything taste restaurant-quality)

• Upgrade to organic for items on sale

• Include more variety in vegetables and fruits

For Families with Picky Eaters:

• Serve components separately (deconstructed tacos, pasta with sauce on side)

• Always include one "safe food" each meal that everyone will eat

• Let kids help with Friday pizza night - they eat what they help make

• Keep emergency PB&J supplies for meal rejection situations

💬 Community Challenge: Share Your Meal Planning Reality!

I want to feature REAL families making meal planning work on all different budgets and family situations.

📧 Email me your meal planning experience: admin@thriftythymekitchen.com

• Which meals were hits with your family?

• What was your actual total cost? (include your location for comparison)

• Any creative substitutions you discovered?

• What's your biggest ongoing meal planning challenge?

• Kid feedback - which meals did they actually request again?

With your permission, I'll feature reader adaptations and cost-saving discoveries to help other families in similar situations.

Dealing with Real-Life Meal Planning Challenges

When Kids Reject Everything You Planned:

• Always have backup PB&J ingredients available

• Serve meal components separately so they can choose what to eat

• Parent sanity: A meal rejected by kids isn't a personal failure

When Sunday Prep Doesn't Happen:

• Keep ultra-simple backup meal ingredients stocked

• Focus on one-pot meals that require minimal prep

• Survival mode: Scrambled eggs and toast is still a complete meal

When Budget Gets Even Tighter:

• Switch to crisis week meal plan mid-stream

• Focus on cheapest protein options: eggs, chicken leg quarters, canned beans

• Community support: Email me for emergency budget meal ideas

When Schedule Goes Completely Crazy:

• Crockpot versions: throw ingredients in morning, dinner ready when you get home

• Flexible approach: Meal plan provides framework, not rigid rules

Long-Term Meal Planning Success

Building Your Family's Meal Planning System:

Week 1: Test this exact meal plan to see what works for your family Week 2: Adapt based on what everyone actually ate and enjoyed Week 3: Start substituting based on sales and seasonal availability Week 4: Begin building your own rotation of family-approved meals

Seasonal Meal Planning Evolution:

• Fall: Focus on warming soups and hearty comfort foods

• Winter: Slow cooker meals and storage-friendly ingredients

• Spring: Take advantage of fresh produce sales

• Summer: Lighter meals and seasonal ingredient opportunities

Creating Your Family Food Traditions:

• Taco Tuesday: Kids love predictable favorites

• Pizza Friday: Family cooking together builds memories

• Sunday Prep: Turn meal preparation into family activity

📍 Location & Shopping Accessibility Disclaimer

Pricing information is based on research in the Stanwood, Washington area as of August 2025 and may vary significantly based on your location, local stores, and regional price differences. I've prioritized non-membership store pricing because meal planning should be accessible to all families, regardless of warehouse store access.

If you have warehouse store access (membership or gift cards from our community giveaways), I've included those prices as additional savings opportunities. The goal is to provide a meal planning framework that works for YOUR family's budget and shopping options.

Individual results will vary based on family size, dietary preferences, local pricing, and seasonal availability. All meals can be adapted based on what's affordable and available in your area.

The Bottom Line: Meal Planning Serves Your Family, Not Perfect Pinterest Images

The most successful meal plans are the ones that actually get used by real families with real budget constraints. Perfect Instagram-worthy meal plans that ignore financial reality usually fail within the first week.

This week's meal planning action plan:

1. Download the free kit with shopping lists and prep schedules

2. Choose your budget level - regular plan ($67) or crisis week ($45)

3. Shop with sales adaptation - substitute based on what's actually affordable

4. Test for one week - see what works for your family's preferences and schedule

5. Share your results - help other families learn from your experience

Remember: The goal isn't to follow every meal exactly as written. It's to have a framework that saves money, reduces daily decision fatigue, and feeds your family well. A successful meal plan is one that works for YOUR family's budget, preferences, and reality.

Don't forget to grab your FREE 5-Day Family Meal Planning Starter Kit with complete shopping lists, substitution guides, and crisis week alternatives. Together, we're proving that families can eat nutritious, satisfying meals without breaking the budget or spending hours in the kitchen.

What's your biggest meal planning challenge? The shopping and budgeting, the daily cooking, or getting everyone to eat what you make? Email me - I use your real struggles to create meal plans and content that actually work for families like yours.