A hundred dollars a week for a family of four is not a lot, but it is enough to eat really well if you plan it properly.
This is exactly what we eat for dinner across a full seven days, how much it costs, and how to make every single meal from scratch.
The Weekly Grocery List
This is everything you need for all seven dinners.
Shop at any major U.S. grocery store and look for store-brand or sale items wherever possible to stay close to or under the $100 mark.
Many of these items will have leftovers that carry into the next week as well.
Proteins
- Boneless chicken thighs, 3 lbs
- Ground beef, 80/20 blend, 2 lbs
- Salmon fillets, 4 pieces, about 1.5 lbs total
- Italian sausages, 6 links
- Eggs, 1 dozen
- Bacon, 1 lb
Produce
- Yellow onions, 3 lb bag
- Garlic, 1 bulb
- Cherry tomatoes, 1 pint
- Roma tomatoes, 4
- Zucchini, 2 medium
- Bell peppers, 3, any color
- Russet potatoes, 5 lb bag
- Sweet potatoes, 3 medium
- Baby spinach, 5 oz bag
- Broccoli, 1 large head
- Lemon, 2
Pantry and Dairy
- Long grain white rice, 2 lb bag
- Spaghetti, 1 lb box
- Penne pasta, 1 lb box
- Canned diced tomatoes, 3 cans
- Chicken broth, two 32 oz cartons
- Heavy cream, 1 pint
- Butter, 1 lb
- Olive oil
- Shredded mozzarella, 8 oz bag
- Parmesan cheese, wedge or pre-grated
- Sour cream, 16 oz
- Salt, black pepper, garlic powder, paprika, Italian seasoning, cumin, chili powder, onion powder, and red pepper flakes
That is your full week.
Sunday: Slow-Cooked Beef Ragu with Spaghetti
Ingredients
- 2 lbs ground beef
- 2 cans diced tomatoes, with all the liquid
- 1 small onion, finely diced
- 4 cloves garlic, minced
- 2 tbsp olive oil
- 1 tsp Italian seasoning
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp red pepper flakes, optional
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tsp sugar
- 1/2 cup chicken broth or water
- 1 lb spaghetti, cooked according to package directions
- Grated Parmesan for serving
Instructions
Heat the olive oil in a large heavy pot or Dutch oven over medium heat.
Add the diced onion and cook for 5 minutes, stirring occasionally, until completely soft and just beginning to turn golden at the edges.
Add the garlic and stir for 30 seconds until fragrant.
Add the ground beef to the pot.
Break it apart with a wooden spoon as it cooks, and keep breaking it into smaller pieces throughout the browning process.
Cook until no pink remains, and the beef has some nice brown color on it, about 8 minutes.
Drain the excess fat by tilting the pot and carefully spooning it off.
Add the Italian seasoning, garlic powder, paprika, red pepper flakes if using, salt, pepper, and sugar.
Stir well until the spices are evenly distributed through the meat.
Pour in both cans of diced tomatoes with all their liquid and the chicken broth.
Stir everything together and bring to a gentle boil.
Once boiling, reduce the heat to the lowest setting, partially cover the pot with the lid, leaving a small gap, and let it simmer for 90 minutes to 2 hours, stirring every 20 to 30 minutes.
The long cook time breaks down the tomatoes and concentrates the sauce into something deeply rich and savory.
If it starts to look too thick at any point, add a small splash of water and stir.
By the end, it should be thick, dark, and intensely flavored.
Cook the spaghetti in a large pot of well-salted boiling water according to the package directions.
Save 1/2 cup of the pasta cooking water before draining.
Drain and toss with a drizzle of olive oil. Serve the ragu over the spaghetti and top with Parmesan.
Monday: Garlic Butter Salmon with Roasted Broccoli and Rice
Mondays need to be quick.
This meal comes together in under 30 minutes and feels genuinely special for a weeknight.
Ingredients
- 4 salmon fillets, skin on
- 3 tbsp butter
- 3 cloves garlic, minced
- Juice of 1 lemon
- 1 tsp garlic powder
- 1/2 tsp paprika
- 1 tsp salt
- 1/2 tsp black pepper
- 1 large head of broccoli, cut into florets
- 2 tbsp olive oil
- 1 1/2 cups long-grain white rice, cooked according to package directions
Instructions
Preheat your oven to 425 degrees F.
Toss the broccoli florets with the olive oil and a generous pinch of salt and pepper on a baking sheet.
Spread into a single layer and roast for 18 to 20 minutes until the edges are crispy and slightly charred.
Start the rice at the same time so everything finishes together.
Pat the salmon fillets completely dry with paper towels on both sides.
Season with garlic powder, paprika, salt, and pepper on both sides, pressing the seasoning in firmly.
Heat a large skillet over medium-high heat and add a drizzle of oil.
Once the oil shimmers, place the salmon fillets skin-side down in the pan.
Press each fillet down gently with a spatula for the first 10 seconds to prevent the skin from curling.
Cook without moving for 4 to 5 minutes until the skin is crispy and the flesh has turned opaque about two thirds of the way up the sides.
Flip carefully and cook for another 1 to 2 minutes on the flesh side.
Remove from the pan.
In the same pan over medium-low heat, melt the butter.
Add the garlic and stir for 30 seconds.
Add the lemon juice and swirl the pan.
Drizzle this garlic butter over each salmon fillet.
Serve alongside the roasted broccoli and rice.
Tuesday: One-Pan Italian Sausages with Peppers and Potatoes
Ingredients
- 6 Italian sausages, sweet or hot
- 3 medium russet potatoes, cut into 1-inch cubes
- 2 large bell peppers, sliced into strips
- 1 medium onion, sliced into half rings
- 3 tbsp olive oil
- 1 tsp Italian seasoning
- 1 tsp garlic powder
- 1/2 tsp paprika
- 1 tsp salt
- 1/2 tsp black pepper
Instructions
Preheat your oven to 400 degrees F. Line a large baking sheet with foil.
Add the cubed potatoes, sliced bell peppers, and sliced onion to the baking sheet.
Drizzle the olive oil over everything.
Sprinkle the Italian seasoning, garlic powder, paprika, salt, and pepper over the top.
Toss everything together directly in the pan until all the vegetables are evenly coated in the oil and seasoning.
Spread the vegetables into a single even layer.
Nestle the sausages among the vegetables in the same pan, spacing them out evenly.
Roast for 35 to 40 minutes, turning the sausages once halfway through and giving the vegetables a quick toss at the same time.
The sausages are done when they are browned all over, and the juices run clear when pierced with a fork.
The potatoes should be golden at the edges and completely tender when you press a fork into them.
Serve straight from the pan.
Wednesday: Creamy Tuscan Chicken
Wednesday is the middle of the week, and dinner needs to feel rewarding without requiring a lot of energy.
This creamy Tuscan chicken delivers exactly that.
Ingredients
- 4 boneless chicken thighs
- 1 cup heavy cream
- 1 cup chicken broth
- 1 cup cherry tomatoes, halved
- 2 cups baby spinach
- 4 cloves garlic, minced
- 1/4 cup grated Parmesan cheese
- 1 tsp Italian seasoning
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp olive oil
- Cooked white rice or penne pasta for serving
Instructions
Season the chicken thighs on both sides with garlic powder, paprika, salt, and pepper.
Heat the olive oil in a large skillet over medium-high heat.
Place the chicken thighs flat in the pan and cook without moving them for 5 to 6 minutes until the bottom side is deeply golden.
Flip and cook the other side for 4 to 5 minutes until cooked through.
Remove the chicken from the pan and set aside.
Reduce the heat to medium.
Add the minced garlic to the same pan and stir for 30 seconds.
Pour in the chicken broth and use a wooden spoon to scrape up any browned bits stuck to the bottom of the pan.
Those bits are pure flavor, and you want them dissolved into the sauce.
Pour in the heavy cream and add the Italian seasoning.
Stir well and bring to a gentle simmer. Cook for 3 to 4 minutes until the sauce starts to thicken slightly.
Add the halved cherry tomatoes and cook for another 2 minutes until they begin to soften.
Add the baby spinach and stir until it wilts into the sauce, about 1 minute.
Stir in the Parmesan until it melts into the sauce smoothly.
Return the cooked chicken thighs to the pan and spoon the sauce over them.
Let everything simmer together for 2 more minutes.
Serve over rice or pasta with plenty of sauce spooned over the top.
Thursday: Ground Beef and Sweet Potato Skillet
Ingredients
- 1 lb ground beef
- 3 medium sweet potatoes, peeled and diced into small cubes
- 1 can diced tomatoes, drained
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 tsp cumin
- 1 tsp chili powder
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp olive oil
- Sour cream and shredded mozzarella for topping
Instructions
Heat the olive oil in a large skillet over medium-high heat.
Add the diced sweet potatoes in a single layer and season with a pinch of salt, pepper, and paprika.
Cook without stirring for 3 to 4 minutes until the bottom sides are golden,
Then toss and cook for another 3 to 4 minutes until the sweet potatoes are golden on most sides and just tender when pierced with a fork.
Remove them from the pan and set aside.
Add the diced onion to the same pan and cook for 3 minutes until softened.
Put the garlic and stir for 30 seconds.
Add the ground beef and cook, breaking it apart as it browns, until fully cooked through.
Drain any excess fat.
Add the cumin, chili powder, garlic powder, salt, and pepper.
Stir until the beef is evenly coated.
Add the drained diced tomatoes and stir together.
Return the sweet potatoes to the pan and fold everything together gently.
Cook for 2 more minutes until everything is heated through and combined.
Taste and adjust the seasoning.
Serve straight from the skillet topped with a spoonful of sour cream and a handful of shredded mozzarella.
Friday: Baked Zucchini and Tomato Pasta with Bacon
Ingredients
- 12 oz penne pasta
- 2 medium zucchini, diced into small cubes
- 4 Roma tomatoes, diced
- 8 strips bacon, cut into small pieces
- 4 cloves garlic, minced
- 1/4 cup olive oil, divided
- 1/2 cup chicken broth
- 1/4 cup grated Parmesan cheese
- 1 tsp Italian seasoning
- 1/2 tsp garlic powder
- 1/2 tsp red pepper flakes, optional
- 1 tsp salt
- 1/2 tsp black pepper
- Fresh or dried basil for finishing
Instructions
Preheat your oven to 425 degrees F.
Spread the diced zucchini and Roma tomatoes across a large baking sheet.
Drizzle with 2 tbsp of the olive oil and season with salt, pepper, and Italian seasoning.
Toss well and spread into a single layer.
Roast for 20 to 25 minutes until the zucchini is golden at the edges and the tomatoes are soft and jammy.
While the vegetables roast, cook the penne in a large pot of well-salted boiling water according to the package directions.
Save 1/2 cup of pasta water before draining.
In a large skillet over medium heat, cook the bacon pieces, stirring occasionally, until crispy.
Remove the bacon with a slotted spoon and set aside on a paper towel.
Pour off most of the bacon fat, leaving about 1 tbsp in the pan.
Add the remaining 2 tbsp of olive oil to the pan over medium heat.
Add the garlic and stir for 30 seconds.
Pour in the chicken broth and let it simmer for 2 minutes.
Place the roasted zucchini and tomatoes to the pan and stir everything together.
Add the drained penne to the pan and toss until well combined.
Add a splash of the reserved pasta water if it looks dry.
Stir in the Parmesan and fold in the crispy bacon.
Add the red pepper flakes if using.
Taste and adjust the seasoning.
Finish with a pinch of dried or fresh basil. Serve hot.
Saturday: Sheet Pan Chicken Thighs with Roasted Vegetables
Ingredients
- 4 bone-in, skin-on chicken thighs
- 2 medium zucchini, sliced into half moons
- 2 bell peppers, sliced into strips
- 3 medium russet potatoes, cut into 1-inch cubes
- 3 tbsp olive oil, divided
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- 1 tsp salt
- 1/2 tsp black pepper
- Juice of half a lemon
Instructions
Preheat your oven to 425 degrees F.
Pat the chicken thighs completely dry on both sides with paper towels.
This is the single most important step for crispy skin, so do not rush it.
Mix the paprika, garlic powder, Italian seasoning, salt, and pepper in a small bowl.
Rub this seasoning all over the chicken thighs on both sides, pressing it firmly into the skin.
Add the zucchini, bell peppers, and potatoes to a large baking sheet.
Drizzle with 2 tbsp of the olive oil and season with a good pinch of salt and pepper.
Toss well and spread into a single even layer.
Drizzle the remaining olive oil over the chicken thighs and place them skin-side up on top of the vegetables in the same pan.
Roast for 40 to 45 minutes until the chicken skin is deeply golden and crispy, the potatoes are tender, and the vegetables have caramelized edges.
The chicken is done when the juices run clear when you cut near the bone.
Squeeze the lemon juice over everything just before serving.
A Few Smart Ingredient Swaps
Boneless chicken thighs can replace bone-in thighs in any recipe on this list.
They cook faster, usually in 20 to 25 minutes at the same temperature, and work just as well.
Ground turkey is a direct substitute for ground beef in the Thursday skillet and Sunday ragu at a similar price point.
Canned coconut milk can replace heavy cream in the Tuscan chicken if that is what you have on hand.
It changes the flavor slightly but still works beautifully.
Any firm white fish, such as tilapia or cod, can replace salmon on Monday if salmon is outside your budget that week.
Turkey bacon works in place of regular bacon in the Friday pasta without any change to the method.
Storage Tips
The Sunday beef ragu is the best meal on this list for making extra and freezing.
It keeps in the freezer for up to three months and reheats beautifully in a pot over low heat with a small splash of water.
All other meals keep in airtight containers in the fridge for three to four days.
The Tuscan chicken sauce thickens considerably in the fridge, so add a splash of chicken broth before reheating and stir well to bring it back to the right consistency.
The sheet pan meals reheat best in the oven at 350 degrees F for 10 to 12 minutes rather than the microwave to preserve the texture of the vegetables and the crispiness of the chicken skin.
Tips for Making This Week Smooth
Do your grocery shopping on Saturday so everything is ready before the week begins.
Cook the rice for Monday and have it waiting in the fridge so Monday dinner comes together in under 20 minutes after work.
The Sunday ragu takes the most hands-on time of any meal this week, but most of that time is passive simmering.
Start it early in the afternoon, and it is ready by dinner without any rush.
Keep your pantry spices organized in one spot.
Most of the flavor in every recipe on this list comes from seasoning rather than expensive ingredients.
So having your spices easy to reach makes a real difference in how smoothly weeknight cooking goes.
Let the meat rest for 5 minutes after cooking before cutting into it.
This one habit makes chicken, beef, and fish noticeably juicier on the plate.