The Memphis Diaries

Today I’m spilling my secrets for planning a healthy grocery list with a $100/week budget. This list allows me to meal prep, which makes my busy schedule much more manageable. For those who may not know, I currently work a 9-5 and have a substantial commute. I try to save time and money wherever I can so I can do more of what I love! I’m all about eating well without breaking the bank. This is how I stick to a $100 per week budget, eat healthy, and prep like a pro. Grab your notebook or phone notes app and let’s plan!

My Grocery List

This list will serve 2 people for 7 days. This week, I’ll be shopping at budget-friendly spots like Winco and Trader Joe’s. The prices included are based on Nampa, Idaho’s average for 2025.

• Proteins ($35)
  • Chicken breast (4 lbs, $13, Winco)
    • Grill for bowls or salads
  • Eggs (2 dozen, $6.50, Winco)
    • For breakfasts and hard boiled
  • Canned black beans (4 cans, $4, Winco)
    • Tacos, bowls, and chili
  • Greek yogurt (32 oz, $5, Winco)
    • Smoothies, parfaits
  • Cottage cheese (8 oz, $3, Trader Joe’s)
    • Toasts, snacks
  • Ground turkey (2 lbs, $4, Winco)
    • Chili, patties, and skillet

• Veggies ($20)
  • Spinach (2 bags, $4.50, Winco)
    • Smoothies, salads, breakfast omelet
  • Sweet potatoes (2 frozen bags, $4, Winco)
    • Roasted sides, skillets
  • Bell peppers (4, $4, Trader Joe’s)
    • Salads, snacking, and toasts
  • Broccoli (2 frozen bags, $3, Winco)
    • Steamed, roasted, breakfast omelet)
  • Carrots (2 lbs, $3.50, Winco)
    • Snacking, roasting

• Fruits ($12)
  • Bananas (2 lbs, $1.80, Winco)
    • Smoothies, snacks, and toasts
  • Frozen berries (2 lbs, $4 Trader Joe’s)
    • Smoothies, yogurt bowls
  • Apples (3 lbs, $4, Winco)
    • Snacks, salads
  • Lemons (3, $2.25, Winco)
    • Water, dressings

• Grains ($14)
  • Brown rice (2 lbs, $2.80, Winco)
    • Bowl base
  • Oats (2 lbs, $3, Winco)
    • Breakfast bowls, overnight oats
  • Whole wheat bread (1 loaf, $3.80, Winco)
    • Toasts, French toast
  • Quinoa (1 lb, $4, Winco)
    • Bowls, salads

• Pantry/Extras ($19)
  • Olive oil (16 oz, $5, Winco)
    • Cooking, dressings
  • Almond butter (16 oz, $6.50, Winco)
    • Toasts, smoothies, snacks
  • Spices (paprika, garlic, $2.50, Winco)
    • Flavor boost
  • Hummus (16 oz, $5, Trader Joe’s)
    • Snacks, bowls

Total: ~$100

Meal Prep Plan

Sunday (2-3 hours)

• Grill chicken, roast sweet potatoes/broccoli
• Cook quinoa/rice, boil eggs
• Portion into containers and prep snacks

Breakfasts: yogurt parfaits, overnight oats, smoothies, omelet, and French toast

Lunches: chicken quinoa bowl, toasts, salads, and snacks

Dinners: turkey skillets, salads, chili, chicken burrito bowl, turkey and veggie plate

Time Saved: ~5 hours/week (less daily cooking)

Health Benefits: high protein, fiber, and veggies for energy and fullness

Shopping Tips

• Buy Bulk: Rice, beans, and oats are cheaper in bulk at Winco.
• Farmer’s Markets: You can often find affordable produce at local farmers markets.
• Avoid Pre-Packaged: DIY meals save $15-$25/week vs. ready-made.

This plan keeps me fueled enough for work, cat wrangling, and dreaming up my next vacation! I’m trying to fit planning my garden into my schedule so I can start to grow some of my own produce. This would aid in saving some money and is a very rewarding hobby. I’ll be sure to keep you all updated! What’s your favorite grocery or meal prep hack? Comment or DM me on Instagram (@memphis.crane). I’d love to share a few of my favorite recipes or a more in-depth meal plan! Make sure to subscribe so you never miss a post. Thanks so much for reading!

Talk more soon,

Memphis