Food Budget: What to Buy for $120/Month.
- Curry Forest
- May 27, 2020
- 6 min read
Updated: 3 days ago
You are low on cash, there is little food to eat at home. What do you buy? What do you eat? What do you avoid?
Putting food on the table shouldn't be complicated, but it is for many families due to the high cost of food, time, and travel. Healthy meals often require more preparation, and when juggling long or odd work hours, ordering takeout or microwaving processed food seems easier. However, relying on processed food can have significant health and monetary costs.
One study found that ultra-processed foods made up 57.9% of total energy intake in the U.S. and contributed to 89.7% of added sugars, which are linked to obesity, cancer, and even early death.
In this article, I split a $120 monthly budget into four $30 levels, each with a prioritized shopping list. The goal of LEVEL 1 is to provide essential sustenance with foundational staples. LEVEL 2 ensures a balanced diet and nutrient diversity. LEVEL 3 introduces more variety and snacks. LEVEL 4 allows flexibility for long-term planning and occasional treats.
If $120 is a challenge, doubling LEVEL 1 and LEVEL 2 can provide enough calories and essential nutrients. If you're facing food insecurity, these levels offer a strong foundation. However, they may not cover all micronutrients or protein, so try to supplement with additional foods when possible.
The prices listed for various items are approximate averages. With food prices continuing to fluctuate, some costs may be higher or lower depending on where you shop, seasonal availability, and brand choices. In the past year, many families have felt the strain of rising food costs. In January 2025, the annual inflation rate for food items in the U.S. was 2.5%, with egg prices surging by over 50% compared to January 2024. These increases, driven by factors such as supply chain disruptions and global demand, have made budgeting for groceries more challenging.
Note: The maximum SNAP benefit varies by household size. As of 2025, a single individual can receive up to approximately $292 per month, while a family of four can receive up to around $975 per month, depending on income and other factors. A $120 monthly budget is much lower than these maximum benefits. For example, a single-person household receiving the maximum benefit of $292 averages about $9.73 per day or $3.24 per meal. A four-person household receiving the maximum benefit of $975 averages around $8.54 per person per day or $2.85 per meal. However, many households do not receive the maximum benefit, as approximately 37% of SNAP households receive the full benefit for their size, while others receive less due to income that reduces eligibility. Additionally, SNAP benefits are only available to eligible individuals in the household, meaning families may have to stretch their resources to support members who do not qualify.
LEVEL 1: Essential Sustenance ($30)
This first $30 focuses on essential staples, offering a balanced mix of carbohydrates (rice and potatoes), protein (beans and eggs), and healthy fats (olive oil). It's important to keep your pantry well-stocked with these foundational ingredients!
Rice: 10 lb bag = $10 (~40 servings, ~14000 calories)
Beans (dry): 3 lb bag = $5 (~30 servings, ~6750 calories)
Potatoes: 3 lb bag = $3 (~6-8 potatoes, ~660 calories)
Onions: 2 lb bag = $2 (~10 onions, 400 calories)
Bananas: $2.50 (1 dozen, 1250 calories)
Olive Oil: 16 oz = $6 (3000 calories)
Iodized Salt: 26 oz = $1.50
Additional Budget-Friendly Options:
Oatmeal: 5lbs = $4
Canned meats: $1/can
Seasonings: $1 for 4 oz.
Sample Meals:
Breakfast: Oatmeal with sliced banana
Lunch: Rice with beans and sautéed onions
Dinner: Potato stir-fry with olive oil and salt
Note: In the past, I had included eggs in Level 1, but with the increased prices, I needed to bump it down to Level 2.
LEVEL 2: Nutrient Diversity ($30)
This second $30 focuses on expanding the diet to include a variety of colors and nutrients. A diverse diet ensures that your body gets the vitamins, minerals, and phytochemicals it needs to stay healthy. Consider purchasing these items fresh or freezing them when they’re on sale to ensure you always have a nutritious selection available.
Leafy Greens: Leafy Greens – 3 lb = $6 (~12 servings, ~1,200 calories)
Other Vegetables (carrots, bell peppers, etc.): 3 lb = $7 (~12 servings, ~900 calories)
Fruits (apples, oranges, etc.): 3 lb = $5 (~8 servings, ~960 calories)
Eggs: 1 dozen = $5 (~6 servings, ~420 calories)
Lentils (dry): 1.5 lb = $4 (~15 servings, ~1,800 calories)
Spices (cumin, chili powder, turmeric mix): 6 oz = $3
Sample Meals
Lunch: Lentil soup with carrots and greens
Dinner: Stir-fried rice with eggs, peppers, and onions
Snack: Fresh fruit or boiled eggs
LEVEL 3: Enhanced Variety and Snacks ($30)
With the third $30, you can enhance your diet by introducing even more variety, including snacks and foods that elevate your meals. This level focuses on expanding your selection of whole food options while also allowing you to prepare simple homemade treats (eg: Peanut Butter Oatmeal Cookies).
Oats: 2 lb = $3.50 (~12 servings, ~1,800 calories)
Milk (or Dairy Alternative): 1 gallon = $4.50 (~8 servings, ~1,200 calories)
Raw Peanuts: 1.5 lb = $4 (~12 servings, ~2,400 calories)
Maple Syrup or Honey: 8 oz = $4.50 (~400 calories)
Chickpea Flour: 1 lb = $3.50 (~16 servings, ~700 calories)
Whole Wheat Flour or Cornmeal: 2 lb = $5 (~20 servings, ~2,000 calories)
Vinegar or Fermented Foods: 16 oz = $5
Sample Meals
Breakfast: Peanut butter banana toast with a drizzle of maple syrup
Snack: Cornmeal muffins
Dinner: Savory chickpea flour pancakes with veggies
LEVEL 4: Treats and Flexibility ($30)
The final $30 creates a buffer for price fluctuations and lets you plan for occasional treats or special meals. It also allows for flexibility to accommodate personal preferences.
Dried Beans (for variety, e.g., black beans, chickpeas): 3 lb = $6 (~30 servings, ~4,500 calories)
Grains (quinoa, couscous, or brown rice): 2 lb = $5.50 (~16 servings, ~2,000 calories)
Meat: 1.5 lb = $9 (~6 servings, ~1,500 calories)
Snack or Convenience Item (popcorn, tortilla chips, etc.): $5 (~4 servings, ~800 calories)
Cooking Essentials (extra oil, butter, baking soda, etc.): $4.50
Sample Meals
Lunch: Brown rice bowl with chickpeas, greens, and vinegar dressing
Dinner: Soup with multiple legumes and a grain base
Treat: Popcorn with olive oil and spices
If you follow a vegan diet, you can reallocate the budget for meats to additional convenience foods, nuts, or dried fruits.
Practical Tips For Shopping on a Budget
This initial $120 monthly budget with the suggested quantities provides a foundation that meets the caloric needs of 60,000 kcal/month. Here are some additional tips to ensure the maximum nutrition.
Prioritize High-Calorie Staples: Focus on foods that provide more calories per dollar, such as rice, beans, lentils, and oats.
Incorporate Healthy Fats: Add sources like peanut butter or additional olive oil to increase caloric intake without significantly increasing volume. Store Bulk Items Properly: Keep dry goods like rice, beans, and oats in airtight containers to extend shelf life. Store them in a cool, dry place and use desiccants if necessary to prevent moisture buildup. Variety within Budget: Rotate different proteins and vegetables to maintain a balanced diet.
Rotate Your Stock: To reduce waste, always rotate your food storage and use older items first. Keeping track of expiration dates helps minimize spoilage.
Adjust for Price Fluctuations: Food prices can vary based on season, supply chain issues, and other factors. If an item on your list becomes too expensive, substitute it with a comparable option. For example, swap olive oil with safflower oil or eggs with tofu.
Tap into Local Food Pantries: Many local pantries provide more than just free food. They offer nutritional education, health screenings, financial counseling, and other emergency assistance. Don’t hesitate to explore these resources if you're in need of extra support.
Food Insecurity Note
If you’re skipping meals or unsure where your next meal will come from, you are not alone—and there is help:
Local food pantries and soup kitchens
WIC and SNAP eligibility (even partial help matters)
Call 211 for local food and housing support
Resources:
Nutrition & Government Programs: •Nutrition.gov
•EatRight.org Free Food:
•211
•USDA National Hunger Hotline: 1-866-3-HUNGRY
Apps for Finding Free or Discounted Food:
A Few Things to Keep in Mind: Food prices have continued to rise in 2025 due to inflation, supply chain shifts, and other market factors. The prices and quantities listed here are based on current estimates but may fluctuate. I aim to keep this information updated, and I welcome any feedback or suggestions you may have! I have also added a follow-up article to this one with some more ideas on making practical adjustments to the food budget during these difficult times.