Food Archives - Kids Ain't Cheap

Large Family Grocery List: 12 Must-Have Items to Keep Everyone Fed and Happy

February 24, 2025 | Leave a Comment

Keeping a large family fed and happy is a difficult balancing act. Each family member likely has competing allergies, dietary needs, and taste buds, which makes meal planning and writing a large family grocery list a challenge. For big groups, we love “build your own” meals like chopped salads, taco bars, and rice bowls.

They allow everyone to customize their portion with the ingredients and flavors they love, keeping the whole family satisfied. If you keep a few low-cost staples on hand, you’ll be able to cook modular recipes that even the pickiest eaters will enjoy. Here are 12 must-have items to include in your large family grocery list.

Crowd-Pleasing Large Family Grocery List

Beans

Beans are a surprisingly good source of protein, especially considering how affordable they are. One cup of cooked black beans has 15 grams of protein, plus essential vitamins like iron, thiamine, magnesium, and manganese. Depending on the variety, dried beans typically cost $1 per pound or less, making them one of the cheapest proteins available.

Beans are incredibly versatile and can be prepared in lots of unique ways. You can mash up beans with bread crumbs and fry them to create satisfying bean cakes. Pinto beans can be refried with oil to make a satisfying burrito or taco filling. Bean salads or dips are also delicious ways to increase your fiber and protein intake. Plus, you can add them to sauces, soups, and casseroles for an extra dose of protein.

Chicken Breast

Chicken breast is one of the most affordable sources of protein for a large family grocery list at just $4 per pound on average. A cup of chicken has a whopping 43 grams of protein to keep the whole family satiated. You can easily stretch chicken breast and make it go further by shredding it up and adding it to recipes like soup and casserole. Pounding it flat can also help you get multiple portions from just one breast.

Pasta

Pasta is a versatile pantry staple and family favorite but is sometimes regarded as being unhealthy. However, pasta provides many important nutrients including dietary fiber, B vitamins, iron, magnesium, selenium, and more. It’s also a good source of complex carbs, which provide essential energy for children who are active and growing rapidly. Plus, pasta has a surprising amount of protein—about 5g per 100g serving.

Thinking outside the box when it comes to pasta will help you make nutritious meals. Although many of us default to white pasta, there are many varieties available, including chickpea, black bean, whole wheat, quinoa, and more. To add an extra health boost to spaghetti night, try blending extra vegetables into the sauce or topping your pasta with beans and greens. Instead of serving garlic bread on the side, opt for a side salad for extra fiber.

Rice

Rice is another affordable source of carbohydrates, the body’s main fuel source. Brown rice especially provides many key nutrients, including fiber, manganese, selenium, magnesium, and B vitamins. Rice is a staple in many different cuisines and can be used in a variety of dishes, including Spanish rice and beans, risotto, pilaf, fried rice, and paella. Plus, rice is a great base for build-your-own bowls.

Oats

Oatmeal is the ultimate customizable breakfast and a great addition to any large family grocery list. You can make oatmeal with milk or water for lactose-intolerant family members. Each person can top their portion with their favorite add-ons, such as cinnamon sugar, fruit, peanut butter, and cocoa powder. You can even make a delicious oatmeal with ingredients like eggs, greens, and mushrooms. No matter how you prepare them, oats have roughly 10 grams of protein per 300-calorie serving, making them a nutritious way to start the day.

Bananas

Bananas are one of the best affordable snack foods for large families. Although grocery prices vary by region, bananas usually cost under a dollar a pound. Since they have a peel, they’re easy to throw in a bag and take to sports practice. Adding a few spoonfuls of peanut butter can turn a banana into a complete snack with protein, fiber, and vitamins like potassium and B6. Bananas can also be turned into protein pancake batter by mashing them with eggs and flour.

Spices

The right spices can completely change the way foods taste, helping prevent food fatigue. For example, adding cajun seasoning to basic rice and beans can elevate them into a flavorful meal. Don’t be afraid to get creative and try new spices to expand your family’s palate. Ethnic grocery stores often have cheap bulk spices, allowing you to sample a variety of new flavors at an affordable price.

Cheese

There is no shortage of options when it comes to cheese. Sliced, shredded, or block; mild, stinky, or sweet. Cheese can be a filling snack or a satisfying addition to any meal, including salads, sandwiches, tacos, pizza, lasagna, and more.
Cheese is not only delicious but also a great source of protein and calcium. Whether you have little kids with growing bones or adults and seniors starting to worry about brittle bones, the calcium in cheese can be a positive addition to your family’s diet.

Nut and Seed Butter

Everybody loves nut butter, which is a great source of protein, healthy fats, vitamins, and minerals. If someone in your family is allergic to peanut butter, they may be able to eat a different variety, such as cashew, almond, or sunflower butter. Nut butter can be spread on toast or fruit for an easy breakfast or snack. It’s also a great addition to many entrees like peanut noodles, satay chicken skewers, and peanut stew. Plus, nut butter can be added to yogurt, oatmeal, or smoothies for an extra protein boost.

Canned Tomatoes

Canned goods are processed to preserve freshness and can be a great option in the winter when fresh, local produce isn’t readily available. Looking for low-sodium options can help reduce your family’s salt intake, preventing issues like high blood pressure down the line.

Canned tomatoes are one of my favorite pantry staples for a large family grocery list due to the variety available. You can find them stewed, diced, crushed, fire-roasted, and even turned into salsa. This makes canned tomatoes perfect for a wide range of culinary applications, including soup, chili, enchiladas, casserole, stew, and more.

Popcorn

Popcorn is a classic movie snack, but did you know it can actually be healthy depending on how you prepare it? Popcorn is a whole grain that’s low in calories and high in fiber. However, you have to be careful when buying packaged or pre-popped popcorn, because they often contain extra oils, colors, and flavorings.

Fortunately, it’s easy to pop your own at home in an air popper or pan on the stove, allowing you to control what goes in it. You only need a few dashes of salt or seasoning and a little oil spray or butter to make your popcorn delicious.

Flour

Flour is always on my large family grocery list because it can last up to 8 months and only costs about a dollar per pound. It’s a baking staple that comes in handy when making bread and desserts like cookies and cakes. Even if you aren’t much of a baker, flour can be used to make pancakes, thicken sauces and soups, or make drop dumplings for stew.

What are your favorite items to add to a large family grocery list? Share your staples in the comments!

Vanessa Bermudez

Vanessa Bermudez is a content writer with over eight years of experience crafting compelling content across a diverse range of niches. Throughout her career, she has tackled an array of subjects, from technology and finance to entertainment and lifestyle. In her spare time, she enjoys spending time with her husband and two kids. She’s also a proud fur mom to four gentle giant dogs.

Eat More, Weigh Less: 15 Foods That Are Perfect for Snacking

May 14, 2024 | Leave a Comment

DALL-E

Snacking often gets a bad rap, but it can be a key component of a healthy diet when done right. The trick is to choose snacks that are satisfying and support your weight management goals. Here are 15 fantastic foods you can munch on without guilt, helping you eat more and weigh less.

1. Greek Yogurt

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Greek yogurt is a protein powerhouse, making it an excellent choice for a filling snack. Packed with probiotics, it supports gut health and can help you feel fuller for longer.

Opt for plain Greek yogurt and add fresh fruits or a drizzle of honey to keep sugar levels in check. It’s versatile and can be enjoyed in various ways, from smoothies to parfaits. This creamy delight is both delicious and nutritious, ensuring you stay satisfied between meals.

2. Almonds

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Almonds are a crunchy, satisfying snack loaded with healthy fats, fiber, and protein. Just a handful can keep hunger at bay and provide a steady energy boost. Rich in antioxidants, they also support heart health.

Be mindful of portion sizes, as nuts are calorie-dense; a small serving goes a long way. Whether eaten on their own or added to salads and yogurt, almonds are a snack-time superstar.

3. Berries

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Berries, such as strawberries, blueberries, and raspberries, are low in calories but high in fiber and antioxidants. These juicy fruits are perfect for satisfying your sweet tooth without derailing your diet. They also provide a burst of vitamins and minerals, contributing to overall health.

Enjoy them fresh, frozen, or mixed into yogurt or oatmeal for a delicious and nutritious snack. Their vibrant colors and natural sweetness make them a snack-time favorite.

4. Carrot Sticks and Hummus

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Carrot sticks paired with hummus make for a crunchy, satisfying snack that’s both nutritious and delicious. Carrots are rich in beta-carotene, fiber, and vitamins, while hummus offers protein and healthy fats from chickpeas and olive oil.

This combination keeps you full and energized, perfect for curbing midday hunger. It’s also easy to pack and take on the go. Swap in other veggies like cucumber or bell pepper for variety.

5. Popcorn

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Popcorn is a whole grain that can be a low-calorie, high-fiber snack when prepared correctly. Skip the butter-drenched movie theater version and opt for air-popped popcorn. Season it with a sprinkle of nutritional yeast, spices, or a light drizzle of olive oil for flavor.

Popcorn’s volume and fiber content make it filling, helping to curb cravings. It’s an excellent snack for movie nights or any time you need a light, crunchy treat.

6. Apple Slices with Peanut Butter

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Apple slices with a smear of peanut butter combine the crisp sweetness of apples with the creamy richness of peanut butter. This duo provides a good mix of fiber, healthy fats, and protein, keeping you full and satisfied. Choose natural peanut butter to avoid added sugars and unhealthy fats. This snack is easy to prepare and perfect for those on the go. It’s a delicious way to get a boost of energy and nutrition.

7. Cottage Cheese

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Cottage cheese is another protein-packed snack that can help keep hunger at bay. It’s also low in calories and rich in calcium, supporting bone health. Enjoy it plain, or mix in some fruit, nuts, or a sprinkle of cinnamon for added flavor.

Cottage cheese is versatile and can be paired with both sweet and savory toppings. Its creamy texture and nutritional profile make it a great choice for a healthy snack.

8. Edamame

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Edamame, or young soybeans, are a fantastic source of plant-based protein and fiber. These green gems are not only tasty but also filling, making them perfect for a midday snack. Simply steam and sprinkle them with a bit of sea salt for a quick, satisfying treat.

Edamame is also rich in vitamins and minerals, including iron and magnesium. They’re easy to prepare and make for a delicious, nutrient-dense snack.

9. Rice Cakes with Avocado

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Rice cakes topped with avocado are a light yet satisfying snack. Rice cakes provide a crunchy base, while avocado adds creaminess and healthy fats that keep you feeling full. Sprinkle with a pinch of salt, pepper, or red pepper flakes for added flavor.

This snack is quick to prepare and perfect for those looking to enjoy something simple yet nutritious. It’s a great way to enjoy the benefits of avocado without overindulging.

10. Dark Chocolate

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Dark chocolate can be a delightful and guilt-free snack if enjoyed in moderation. Rich in antioxidants, it offers many health benefits, including improved heart health and enhanced mood. Choose chocolate that is at least 70% cocoa to ensure you’re getting the most health benefits with less sugar.

A small piece of dark chocolate can satisfy your sweet tooth and help prevent overindulgence in less healthy sweets. It’s a delicious treat that can be part of a balanced diet.

11. Celery Sticks with Cream Cheese

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Celery sticks with cream cheese make for a crunchy, creamy snack that’s low in calories but high in satisfaction. Celery provides a satisfying crunch and a dose of hydration, while cream cheese adds a bit of protein and fat to keep you full.

Opt for a light or reduced-fat cream cheese to keep the calorie count in check. This snack is easy to prepare and perfect for those who crave something savory. It’s a classic combination that never gets old.

12. Chia Pudding

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Chia pudding is a versatile and nutritious snack that can be prepared ahead of time. Chia seeds are rich in omega-3 fatty acids, fiber, and protein, making them a powerful addition to your diet.

To make chia pudding, simply mix chia seeds with your choice of milk and let it sit until it reaches a pudding-like consistency. Add fruits, nuts, or a touch of honey for extra flavor. This snack is not only filling but also packed with nutrients.

13. Hard-Boiled Eggs

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Hard-boiled eggs are a convenient and protein-rich snack that can help curb hunger between meals. They’re easy to prepare in batches and can be stored in the fridge for a quick grab-and-go option. Eggs are also a great source of essential vitamins and minerals, including B vitamins and choline.

Sprinkle with a bit of salt and pepper, or enjoy with a dollop of mustard for extra flavor. Hard-boiled eggs are a nutritious, satisfying snack perfect for any time of day.

14. Cucumber Slices with Tzatziki

DALL-E

Cucumber slices with tzatziki dip offer a refreshing and low-calorie snack option. Cucumbers are hydrating and low in calories, while tzatziki provides a creamy, tangy flavor with the benefits of yogurt. This combination is light yet satisfying, perfect for a quick snack or a party platter.

The cool crunch of cucumbers paired with the flavorful dip makes this a delightful and healthy option. It’s a refreshing way to enjoy a nutritious snack.

15. Roasted Chickpeas

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Roasted chickpeas are a crunchy, savory snack high in protein and fiber. They’re easy to prepare at home: simply toss chickpeas with a bit of olive oil and your favorite seasonings, then roast until crispy. These bite-sized snacks are perfect for satisfying crunchy cravings without the extra calories of chips.

Roasted chickpeas are also versatile and can be flavored in various ways, from spicy to savory. They’re a tasty and nutritious alternative to traditional snacks.

Guilt-Free Snacking

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By incorporating these nutrient-rich snacks into your diet, you can enjoy delicious foods while maintaining your weight management goals. Snack smart, and you’ll find it easier to manage your weight without feeling deprived.

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Vanessa Bermudez

Where to Find Food If Your Children Are Going Hungry

July 22, 2021 | Leave a Comment

More than 10 million children a year go hungry in the United States. These hungry children have trouble focusing in school, which puts them at an academic disadvantage. In addition, summer is often a difficult time for them because they don’t get regular meals from the schools as they do during the school year. During the pandemic, more children struggled to get an adequate amount of food. If this is a problem your family is facing, several agencies can help you find food if your children are going hungry.

Where to Find Food If Your Children Are Going Hungry

Many different agencies offer programs that can help your children if you know where to look.

Local Food Bank

If you’re experiencing a temporary food shortage, consider visiting your local food bank. You should receive enough food for a week or two, which should be enough to get you by until your next paycheck. However, if you are facing long-term food scarcity, consider some of these other programs.

Supplemental Nutrition Assistance Program (SNAP)

The SNAP program (formerly food stamps) has rigid qualification requirements. Namely, your income cannot be more than 130% of the poverty level and your assets need to be limited. However, if you qualify, you can receive several hundred dollars a month to buy food, depending on your family size.

Special Supplemental Nutrition Program for Women, Infants, and Children (WIC)

The WIC program provides supplemental food to pregnant and nursing women as well as their children ages five and under. To qualify for WIC, you must meet several qualifications. However, you’re automatically qualified if you already receive SNAP benefits or if you’re on Medicaid.

National School Lunch Program (NSLP)

Young woman serving lunch to school girl at canteen

There are two tiers to qualify for the NSLP. If your family income is under 130% of the poverty level, your child qualifies for free school lunches. If your family income is between 130% and 185% of the poverty level, your child qualifies for reduced-price school lunches.

Summer Food Service Program

During the summer, your children can receive free food to make up for the food they are not receiving because school isn’t in session. The summer food service program requires no documentation of eligibility. You can call, text, or contact your local food bank to find locations distributing food during the summer.

Backpack Program

The Backpack Program fills the need for food on the weekend when kids aren’t getting free school meals. This food bank locator can help connect you with a local food bank that may be participating in the Backpack Program.

Final Thoughts

No child should go hungry. These programs can help ensure your children get enough food so they can grow strong and focus on their school work. In addition, if your money is stretched tight, these programs offer a bit of leeway so you can focus on other expenses such as housing and utility expenses.

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Melissa Batai

Melissa is a writer and virtual assistant. She earned her Master’s from Southern Illinois University, and her Bachelor’s in English from the University of Michigan. When she’s not working, you can find her homeschooling her kids, reading a good book, or cooking. She resides in Arizona where she dislikes the summer heat but loves the natural beauty of the area.

5 Tips for Eating Well on a Budget

May 28, 2014 | Leave a Comment

I have heard many arguments that one of the main reasons obesity is such a rampant issue is because eating well is so much more expensive than buying ‘junk food’. This is something I have always argued.

Buying convenience food is substantially more expensive than buying fresh, and I live in an area where food is very expensive. There are certain things you must do if you want to eat well on a budget.

Make it a Priority

If you don’t make eating well on a budget a priority the rest of your efforts won’t make any difference. I didn’t say it was easy to eat well, especially on a budget but it will be so worth it for you and your family.

Learn to Cook

You have to learn how to cook. If you can read then you can follow simple recipes and cook. The reason people shop for convenience food is often because they’re lazy, don’t know how to cook, lack time or simply don’t care. Basic cooking skills will go a long way in stretching your budget. At the grocery store this week I noticed a single-serve frozen entree on sale for $3.00 each. Instead I made a delicious pasta dish from scratch for $6.00. Double the price but provided 8 sizable servings. It definitely pays to learn how to cook!

Make Better Choices

This week I could have bought three large bags of chips for $6.00, instead I opted to buy the two-pound container of blueberries for $7.00. Though $7.00 seems like a lot for a single fruit it will accompany our meals for at least five days. There is often always a choice. Don’t waste your money on pop and juice, water is a healthier and cheaper option.

Canned and Frozen is Ok!

People often forget about both canned and frozen fruits and vegetables. I buy large bags of frozen fruit to make smoothies or add to yogurt at a fraction of the cost of fresh. We also stock up on canned goods when needed. Just make sure your veggies are not canned in salt and that your fruits are canned in either water or natural juices instead of syrup.

Grow Your Food

Even when I lived in a one bedroom apartment I grew some of my own food. I had a few small containers on our deck where I grew peppers, tomatoes and herbs. For a low upfront cost I was able to grow and enjoy a substantial amount of food.

Eating well is a challenge. You have to learn to meal plan and shop the sales. Putting the effort into learning or refining your cooking skills will go a long way for providing good food for you and your family. The better you eat now, the less complications you may experience long-term. Eating well may help keep your medical bills down afterall, living with obesity isn’t without its own costs.

What do you do to eat well on a budget?

Catherine

Catherine is a first time momma to a rambunctious toddler. When she isn’t soaking up all that motherhood has to offer, you can find her blogging over at Plunged in Debt where she chronicles her and her husbands journey out of debt. You can also follow her on Twitter.

plungedindebt.com

How to Save Money on Food

May 28, 2013 | 2 Comments

Other than housing, food is probably the second largest component in a family’s budget. With food prices only rising, it is important to save as much money as possible without compromising the integrity of your family’s healthy diet.

Eating well and cheap is possible but requires effort and planning. When just starting, expect to set aside at least an hour every week if you plan on getting serious about saving money on food for your family.

Here are some tips for how to save money on food and still eat well:

Meal plan. This is the easiest way to save money on food. With a meal plan, you can shop for the items you need for the whole week ensuring not only that you have all required ingredients, but also that you don’t end up back in the grocery store. When you make multiple trips to the store unnecessary costs will likely occur.
Shop with a list! If you don’t have a list you’ll navigate the store aimlessly and put more things in your cart than required, as well miss items you may need.
Always shop the parameter first. Grocery stores are designed to have all the fresh and frozen items on the exterior of the store. Non-perishables are found on the interior. Fill you cart with the health items first then move to the interior aisles.
Shop late at night. Shopping late at night may mean you score daily mark-downs. At the end of a normal day (usually around 7-8pm) a lot of grocery stores will start marking down things like their meats in preparation for the next day. They need to make room for the fresh product and will start marking down older or near expired items. I have found this to be particularly true for meat and bread.
Coupon. I don’t have a lot of advice to offer on couponing since there are many restrictions on coupon use here in Canada, but I know if done correctly, you’ll be able to save a lot of money and even score free product.
Keep a price book. For items that you frequently buy, keep a log of the different grocery store prices. Compare frequently and watch for sales. This will help establish a budget for your weekly spending.
Freezer cook. Freezer cooking involves preparing multiple meals at once, freezing them and using them as required. I recently partook in a ”Big Cook” where we prepared over 30 meals at once, froze them and had dinners for over a month. Most freezer cooking meals can adapted for crock pot or oven. Thaw the night before, put in slow cooker in the morning and have dinner cooked!
Take advantage of your farmer’s market. Utilizing your local farmer’s market is an easy way to save money on food and get a great product.
Buy seasonally and freeze. We have a large blueberry season where I live so in the summer we’ll go to a local u-pick lot and pick berries to freeze. We eat some fresh then freeze them to use throughout the year for things like baking and smoothies. This is much cheaper than buying them frozen throughout the year.

With a little planning and preparation you’ll be able to save money on groceries for your family and still eat well. It will soon become a routine and take no time at all.

How do you save money on food for your family?

Catherine

plungedindebt.com

Is Junk Food Tax the Answer to Childhood Obesity?

February 5, 2013 | 6 Comments

I re-joined Weight Watchers this weekend (bye-bye baby weight!). At the meeting there was a 18-year-old girl who was a returning lifetime member trying to lose the 50lbs that has found her over the past three years. The first time she joined she was just 11 years old. This post isn’t about Weight Watchers or whether or not I agree with young children doing a structured diet program, I’m looking into WHY an 11-year-old would need such a program.

The Rise of Childhood Obesity

Childhood obesity is no secret. It is completely plaguing the developed world. There has been a lot of discussion in our local news about whether or not a ‘junk food’ or ‘fat’ tax is the answer to helping this growing problem. The logic being that parents will be forced to make different, ideally smarter, food choices for their family’s diet. Foods singled out are pop (soda), oils, cheeses, candy, chips, basically anything is highly processed or saturated fat-laden.

Do we really need this? Isn’t a tax just a way for the government to capitalize on our, albeit bad, food choices? Shouldn’t we be forcing more education instead of punishing?

Thoughts on a Junk Food Tax

These are the types of questions that are running through my head. Instead of punishing a family’s food choices, why don’t we start at the very beginning and encourage affordable healthy eating habits in elementary school? Start the education when they’re young and don’t stop! If we drill it into our kids heads and explain the choices they have to make there could be an entire generational change. I know things in this area are improving but we’re not there yet. We need to educate our kids as well as their families. Some families may be reluctant to initiate the changes required or ask the required questions. If help was available in the form of things like healthy family nights, held at your child’s school, where a nutritionist could come in and do presentations aimed at the specific demographic, the framework for better decision making could be laid down.

Life is about choices, junk food included. We need to teach our children how to make good food choices through our knowledge and counter balance the not-so-good ones. We need to get this junk food tax idea out of our minds. It won’t work, mark my words.

What are your thoughts on a junk food tax?

Catherine

plungedindebt.com