This post is sponsored by Gonna Need Milk but all of the opinions within are those of The Everymom editorial board.
"Let’s be honest: When you have kids, your grocery budget requires its own full-time job, especially when they’re going through a growth spurt and eating everything in sight. And with grocery prices (and, frankly, everything else) still soaring, even the most well-planned shopping trips can leave us wondering how we spent so much. When your budget is tight, stocking up on nutritious, affordable staples can make all the difference. The good news? You don’t have to sacrifice health or flavor to keep your grocery bill in check.
So, we’re sharing five of the most budget-friendly grocery foods that not only stretch your dollar but also work overtime in your weekly meals. During times like these, we’ve gotta get creative with the products that don’t break the bank. Here’s how you can turn ordinary food items into nutritious, kid-approved meals on a budget:
Dairy milk
When it comes to stretching your grocery budget without sacrificing nutrition, dairy milk is a powerhouse. At just about 25 cents per 8-ounce glass, no other beverage packs the nutritional power of milk’s 13 essential nutrients—like protein, calcium, potassium, and vitamins D and B12—for the dollar. Whether you’re trying to bulk up breakfast or make dinner a little creamier with a hearty sauce, milk is an ingredient that can be used across breakfast, lunch, and dinner. A gallon of traditional dairy milk typically costs less than plant-based alternatives.1 And, plant-based options don’t offer the same combination of vitamins, minerals, electrolytes, and high-quality protein that dairy milk does.
Meal ideas that include dairy milk:
- Oatmeal
- Fruit smoothies
- Chicken braised in milk
- Skillet frittata
- Creamy mac and cheese
- Pudding
- Fruit popsicles
- Strawberry and banana milkshakes
Frozen fruit
If your kids inhale berries like candy, you’re not alone—and your grocery bill likely shows it. While fresh fruit is delicious, it doesn’t always make sense for a tight budget (especially when it goes bad within two days). Enter: frozen fruit. Frozen fruit is generally just as nutritious as fresh fruit since it’s frozen at peak ripeness, locking in vitamins and antioxidants. It also lasts way longer, so you don’t have to worry about food waste. It’s easy to toss into meals, blends, or baked goods, and it doesn’t require any prep—just grab a handful and go.
Meal ideas that include frozen fruit:
- Smoothies
- Overnight oats
- Yogurt
- Fruit salad
- Homemade fruit sauce
- Teething snacks
- Baked goods like muffins and bread
Nut or seed butter
When you need something filling, nutritious, and crowd-pleasing, nut and seed butters are about as good as it gets. Whether your family prefers peanut, almond, or sunflower butter (a great nut-free option to have on hand if your child goes to a nut-free school), this pantry staple is full of healthy fats, plant-based protein, and a rich, satisfying flavor that works in sweet or savory meals. A little goes a long way, and it’s one of the easiest ways to add substance to snacks or meals without needing to cook a thing. Kids love it, and parents can appreciate how endlessly useful it is. From a lunchbox sandwich to a pancake topping, you’ll find yourself reaching for the jar all the time.
Meal ideas that include nut or sunflower butter:
- Classic peanut or sunflower butter and jelly sandwiches
- Milkshakes
- Dip for fruits and veggies
- Spread for crackers
- Baked goods
- Yogurt or oatmeal toppings
- Pancake or waffle toppings
Canned vegetables
Canned vegetables are one of the most budget-friendly, convenient, and underappreciated grocery items. They’re typically super affordable, have a long shelf life, and are ready to use right out of the can, making them a no-brainer for busy weeknights. As long as you’re mindful of sodium content (look for “no salt added” options or rinse before using), they’re just as nutritious as their fresh or frozen counterparts. From adding extra fiber to pasta sauce to bulking up taco night, canned veggies make it easy to sneak in nutrients without adding extra prep or cost. Stock up when they’re on sale, and you’ll always have a quick and healthy addition ready to go.
Meal ideas that include canned vegetables:
- Soup
- Various rice dishes (fried rice, Mexican rice, rice pilaf, etc.)
- Ground beef or turkey
- Omelets or frittatas
- Stir fry
- Veggie burgers
- Curry
- Chili
Carbs of every variety
When all else fails, carbs are here to save the day—and your budget. Items like bread, tortillas, pasta, and rice are not only filling and affordable, but they can also be turned into so many different meals with just a few supporting ingredients. Whether you’re making a five-minute breakfast or stretching last night’s leftovers, carbs are endlessly adaptable and universally loved by kids. Stock up on a wide variety of carbs, and you’ll always have the building blocks for a quick and satisfying meal.
Meal ideas that include carbs:
- One-pan pasta with broth and canned veggies
- Picadillo (rice and ground meat with tomato sauce)
- Quesadillas (with cheese or nut/sunflower butter and fruit)
- Tortilla soup
- Burrito bowls
- Fried egg sandwiches
- Sloppy joes
- Grilled cheese with ham
- French toast
- Rice pudding
ABOUT THE AUTHOR
McKenna Pringle, Branded Content Editoral Assistant
As the Branded Content Editorial Assistant, McKenna collaborates with our sales team by creating both written and social media content, collecting and analyzing performance data to report back to our partners, and assisting our editors with their everyday tasks to ensure a smooth and productive process.
- Source: Circana Unify+, Multi-Outlet+ w/Convenience, Alternative Beverages & Dairy Milk, Price Per Equiv Gal ($), L52 WE 4/20/2025 ↩︎
This post is sponsored by Gonna Need Milk, but all of the opinions within are those of The Everymom editorial board.