Eating on a budget in 2023

Many households across Appalachia are suffering from the crippling impact of inflation and price gouging.

With a little creativity and frugality, you can spend $35 per week ($17.50 per person) on groceries for your family of two. This is significantly less than the U.S. Department of Agriculture’s proposed budget of $119.40 per week for two adults. 

You don’t have to live off of ramen and PB&J’s to eat on a budget in 2023, you just might not be able to get everything you want. 

$70 per bi-weekly paycheck will allow you to eat well-rounded meals without skimping on your nutrients too much. 

Notes and disclaimers: 

  • This budget assumes you keep household staples on hand, including but not limited to salt and pepper, cooking oil, butter/margarine, and common spices and flavorings. 

  • Instead of including starches and sugars, we have focused on whole grains to allow you to get full and stay full. 

  • Try to purchase store brands, as they are often significantly cheaper than name brands. 

  • This budget takes into account common allergens such as peanut/tree nuts and fish/shellfish, but does not accommodate soy, gluten, and dairy allergens and intolerances or dietary restrictions such as veganism. 

  • This budget assumes meat is out of financial reach and uses alternative proteins. 

  • Costs are based on current prices in Huntsville, Alabama. 

Budget 

  • Old fashioned oats (18 oz) - $2.69 

  • Bananas (4) - $1.00 

  • Whole wheat bread (20 oz) - $1.99 

  • Brown rice (1 lb) - $0.99 

  • Spaghetti (16 oz x 2) - $1.98

  • Pasta sauce (24 oz x 2) - $3.18 

  • Whole milk (1 gal) - $2.99 

  • All-purpose flour (5 lbs) - $2.39 

  • Corn flakes (18 oz) - $1.79

  • Frozen broccoli (12 oz x 2) - $1.98

  • Frozen mixed vegetables (12 oz x 2) - $1.98

  • Frozen carrots (12 oz x 2) - $1.98

  • Frozen corn (12 oz x 2) - $1.98 

  • Frozen sweet peas (12 oz x 2) - $1.98

  • Yellow onion (2) - $1.78 

  • Pinto beans (1 lb) - $1.59 

  • Black beans (1 lb) - $1.59

Total: $33.86

This budget allows 2 adults to eat 3 meals per day with a variety of grains, vegetables, and proteins. 

Disclaimer: The Appalachian Preservation Project does not employ a registered dietitian. When grocery shopping, take into consideration your own dietary needs, as well as recommendations from your doctor and trained dietitians. This is only a suggested guideline for what might work financially for a household. 

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