Emergency Meal Plan: $25 for Two People

When money’s tight, you need a practical plan to keep food on the table. This emergency meal plan will help you stretch $25 to feed two people with simple, filling meals.

What You’ll Need

• Basic pantry items (salt, pepper, cooking oil)
• Access to a kitchen with a stove
• Basic cooking tools (pot, pan, spoon)
• Storage containers for leftovers

Shopping List: Making Every Dollar Count

• Rice (2 lbs) – $2.00 
• Dried beans (1 lb) – $1.50 
• Eggs (1 dozen) – $3.00 
• Frozen mixed vegetables (2 bags) – $4.00 
• Onions (2 large) – $1.50 
• Carrots (1 lb) – $1.00 
• Potatoes (5 lb bag) – $4.00 
• Oatmeal (18 oz) – $2.50 
• Pasta (2 lbs) – $2.00 
• Canned tomatoes (2 cans) – $3.00 
• Salt/pepper packets (free from takeout)

Total: $24.50

*A note about prices: These are average prices based on US budget grocery stores but can vary significantly by region and season. Egg prices, in particular, can range from $2 to $6 per dozen, depending on your location and market conditions. You may need to adjust quantities or swap items based on local prices. Check your local discount grocers and dollar stores for the best deals in your area.

Meal Plan Overview

Breakfast Options

Start your day with filling combinations that will keep you satisfied until lunch. Our breakfast recipes focus on protein and complex carbs to provide lasting energy.

Savory oatmeal with eggs is a warm, comforting bowl that combines the heartiness of oatmeal with the protein of eggs. Add simple seasonings to change the flavor each day.

Rice and egg bowl: Transform leftover rice into a satisfying breakfast. This versatile dish can be seasoned differently each time to prevent meal fatigue.

Potato and onion hash with egg A classic breakfast that makes the most of budget-friendly potatoes. The leftovers reheat well for another meal.

Lunch/Dinner Options

Bean and rice bowls This protein-packed meal is endlessly customizable. Change up your seasonings and veggie additions to create different flavor profiles throughout the week.

Vegetable pasta is A filling option that stretches your ingredients far. The sauce can be made ahead and used for multiple meals.

Potato and vegetable soup This soup becomes more flavorful over time and stretches your ingredients. Make a big batch to enjoy over several days.

A rice and vegetable stir-fry is a quick meal that uses up leftover vegetables. The basic sauce can be adjusted with different seasonings.

Money-Saving Tips

Getting through tough times means being smart with every purchase. Buy store brands when possible and always check the price per unit to find the best deals.

Shop during off-peak hours when stores mark down perishable items. Many stores reduce prices in the evening, especially on bread and produce.

Check if your store offers “ugly” produce at a discount. These fruits and vegetables might not look perfect, but they taste just as good.

Keep track of prices at different stores in your area. Sometimes, the dollar store has better deals on pantry staples than the grocery store.

Sign up for your store’s loyalty program. Even if you shop there only once, the savings can add up.

Storage and Prep

Proper storage helps food last longer and prevents waste. Keep onions and potatoes in a cool, dark place, but separate them—they can spoil each other faster.

Cooked rice and beans can last 3-4 days in the fridge. Cook in bigger batches to save time and energy, but don’t make more than you can eat before they spoil.

Let food cool completely before storing it in the fridge. Hot food raises the fridge temperature and can spoil other items.

Freeze leftover vegetables that are about to go bad. They’ll work perfectly in your next soup or stir-fry.

Label everything with dates. Use the oldest items first to prevent food waste.

Making It Work

This plan gives you enough food for about 5-6 days. While it’s basic, it provides essential nutrients and can be adjusted based on what’s available and affordable in your area.

Cook beans from scratch rather than buying canned ones. It takes longer, but it saves money and allows you to control the seasoning more.

Batch cooking on a day off saves time and energy. Cook your rice, beans, and base sauces all at once, then mix and match throughout the week.

Learn which seasonings give you the most flavor for your money. Garlic powder, cayenne, and dried herbs can transform basic ingredients into different meals.

Change how you serve meals to keep them interesting. The same rice and beans can become a bowl, a wrap (if you have tortillas), or a soup base.

Don’t be afraid to reach out to local food banks or community organizations. They can help you stretch your budget even further with additional pantry items.

Adapting for Dietary Needs

This basic plan can be modified for various dietary requirements. While staying within budget might be trickier, it’s still doable with careful planning.

For gluten-free diets, skip the pasta and use rice as your main grain. Rice and potatoes become your go-to bases for meals. Make sure any seasonings you use are certified gluten-free.

If you’re following a low-sodium diet, skip the prepared seasonings and stick to fresh herbs when possible. Dried beans are perfect since you control the sodium content.

Reduce the rice and potato portions for diabetic-friendly meals while increasing the vegetables. Beans are especially valuable because they help stabilize blood sugar.

This plan is already set for vegetarians. For vegans, skip the eggs and add a few more beans for protein. You might want to check if your store carries affordable tofu.

Next Steps

As your situation improves, slowly add more variety to your meals. When possible, start with affordable proteins like chicken thighs or canned tuna. When on sale, you can add fresh fruits and vegetables.

Look for store flyers advertising sales on shelf-stable items. When you can afford it, stock up on basics like rice, beans, and pasta at their lowest prices.

Look into growing some basic herbs on your windowsill. Fresh herbs can transform basic dishes and save money in the long run. Basil, green onions, and cilantro are easy to start with.

Consider investing in a few basic spices when possible. Building a spice collection takes time, but even one new spice a month can significantly improve your meals.

Watch for markdown prices on frozen vegetables and meats. Many stores reduce prices on items nearing their best-by date, which are perfectly fine to freeze for later use.

Final Thoughts on Emergency Meal Plans

Getting through tough financial times isn’t easy, but having a solid meal plan helps reduce stress about feeding yourself and your family. This basic plan isn’t fancy, but it provides filling, nutritious meals that can help you weather a short-term money crunch.

Remember that this is a temporary solution. Focus on making it through each day, and don’t feel guilty about keeping meals simple. Your worth isn’t measured by the food on your plate.

Build a support network if you can. Connect with local food banks, community gardens, or mutual aid groups in your area. Many people have been in similar situations and are willing to help.

Stay flexible and creative with what you have. Sometimes the simplest meals can be the most satisfying. When times get better, consider paying it forward by helping others in need.