一个四口之家每周 150 美元，相当于每人每顿饭大约 0.71 美元。这低于美国农业部针对四口之家的节俭食品计划基准，但通过一致的系统是可以实现的：购物前计划一周的膳食，围绕最便宜的蛋白质准备晚餐，批量购买主食，从头开始做饭，并停止扔掉食物。
在杂货店花费最多的家庭并没有买到更好的食物。他们没有计划地购买，为预先切好的蔬菜和瓶装酱汁支付便利费用，并扔掉从未煮熟的食物。美国农业部估计，平均四口之家每年因食物浪费造成的损失约为 1,500 美元。这些钱本来可以当晚饭的。
本指南涵盖了完整的系统：如何分配你的 150 美元、哪些蛋白质最物有所值、十份每份 10 美元以下的完整晚餐，以及预算冠军的完整食谱——每份大约 0.60 美元的红扁豆汤。
每周 150 美元能买什么
就背景而言，美国农业部为一个四口之家（两个成人，两个孩子）制定的节俭食品计划到 2024 年约为每周 240 美元。按照 150 美元的价格，您的运营低于该基准 - 这意味着每一个策略都很重要：消除浪费、选择成本最低的蛋白质、用干主食烹饪以及购买商店品牌。
$150
Weekly budget
Family of four, well-fed
$0.60
Per serving
Red lentil soup
30-40%
Food waste
USDA estimate of what gets thrown out
15-25%
Grocery savings
From planning before shopping
What keeps you on budget
- Build each dinner around a low-cost protein: lentils, beans, eggs, chicken thighs
- Write a meal plan before you shop — every item on your list has a specific use
- Buy staples in bulk and proteins in larger family packs, then freeze in portions
- Use frozen vegetables — they cost less than fresh, have equal nutrition, and generate zero waste
What blows the budget
- Shopping without a meal plan — unplanned trips add $20–$50 per visit on impulse buys
- Buying pre-cut vegetables, bottled sauces, and seasoned meats that cost 2–3x the plain versions
- Throwing away food that was bought without a specific meal in mind — $1,500 per year on average
- Making extra mid-week store runs instead of sticking to one planned weekly trip
预算蛋白质策略
蛋白质是大多数家庭晚餐中最昂贵的一类。选择正确的产品并在一周内轮换它们是您节省最多钱的地方。
Ingredients
Tier 1 (under $0.50 per serving)
- Dried lentils
- Dried beans
- Eggs
Tier 2 ($0.50–$1.50 per serving)
- Canned tuna and salmon
- Bone-in chicken thighs
- Chicken drumsticks
Tier 3 ($1.50–$2.50 per serving)
- Ground beef (80/20)
- Boneless chicken thighs
- Pork shoulder (cook low and slow)
Tier 4 (use sparingly on a $150 budget)
- Chicken breast
- Steak
- Salmon fillets
以扁豆、豆类、鸡蛋和鸡腿为中心的一周可能是这样的：周一扁豆汤，周二黑豆玉米卷，周三蛋炒饭，周四鸡腿炒，周六一批慢炖锅拉猪肉，横跨两顿饭。这种模式使大多数晚餐的每份蛋白质成本低于 1 美元。
10 份 10 美元以下的经济晚餐
每个食谱可供四口之家食用，总共不到 10 美元。成本估算基于截至 2026 年中期的美国杂货平均价格。
Red Lentil Soup
Red lentils, canned tomatoes, broth, cumin, smoked paprika. Simmer 25 minutes. ~$0.60/serving
Black Bean Tacos
Canned black beans, corn tortillas, avocado, salsa, shredded cheese. ~$0.70/serving
Egg Fried Rice
Day-old rice, eggs, frozen peas, soy sauce, sesame oil. The ultimate clean-out-the-fridge dinner. ~$0.50/serving
Pasta with Tomato Sauce
Pasta, canned crushed tomatoes, garlic, olive oil, parmesan. ~$0.65/serving
Chicken Thigh Stir-Fry
Bone-in thighs (deboned at home), broccoli, soy sauce, ginger, rice. ~$1.20/serving
White Bean and Tomato Soup
Canned white beans, tomatoes, broth, garlic, rosemary. ~$0.55/serving
Tuna Pasta
Pasta, canned tuna, olive oil, garlic, capers, lemon. ~$0.90/serving
Chicken Drumsticks with Potatoes
Drumsticks, potatoes, olive oil, smoked paprika. ~$1.10/serving
Vegetable Frittata
Eggs, any vegetables that need using, shredded cheese. ~$0.75/serving
Slow Cooker Pulled Pork
Pork shoulder, brown sugar, smoked paprika. Feeds 8 from $12 for two meals' worth. ~$0.75/serving
预算购物系统
库存充足的食品储藏室将您每周的购物从“买所有东西”变成“只买易腐烂的食物和蛋白质”。从橄榄油、面食、大米、罐装西红柿、豆类和一些香料开始。每周添加一两个项目。一个月之内，不用专程去店里，就能做好一顿丰盛的晚餐。
三个习惯将收入达到 150 美元的家庭与那些超出预算的家庭区分开来。首先，购买商店品牌的食品储藏室主食——成分几乎相同，而且节省高达 20-40%。其次，大量购买蛋白质并按餐量冷冻；整只鸡每磅的成本比单只鸡胸肉的成本低，而且屠体可以作为原料。第三，每周计划一次“用完”晚餐——菜肉馅煎蛋饼、炒饭或用任何需要使用的蔬菜和剩菜制成的汤。这个习惯可以将您每周的食物浪费减少一半以上。
红扁豆汤：预算冠军
每份大约 0.60 美元，这是清单上最具成本效益的晚餐。红扁豆比任何其他扁豆煮得更快（无需浸泡），并且无需混合即可分解成奶油状质地。每花一美元，你就能获得比你能做的几乎任何其他晚餐更多的蛋白质、纤维和铁。
Red Lentil Soup
Ingredients
Soup base
- 2 tbspolive oil
- 1onion(diced)
- 3garlic cloves(minced)
- 2carrots(diced)
Lentils and liquid
- 1 1/2 cupsred lentils(rinsed)
- 1 can (14 oz)crushed tomatoes
- 4 cupsvegetable or chicken broth
- 1 tspcumin
- 1 tspsmoked paprika
- Salt and pepper to taste
For serving
- Crusty bread or rice
- Lemon wedges(optional)
Steps
- 1
Sauté aromatics
Heat olive oil in a large pot over medium heat. Add diced onion, garlic, and carrots. Cook for 5 minutes until softened.
- 2
Toast the spices
Stir in cumin and smoked paprika. Cook for 30 seconds until fragrant — toasting wakes up their flavor.
- 3
Add lentils and liquid
Pour in the rinsed lentils, crushed tomatoes, and broth. Season with a generous pinch of salt and black pepper.
- 4
Simmer
Bring to a boil, then reduce heat to low. Simmer uncovered for 20 minutes until the lentils are soft and beginning to fall apart.
- 5
Finish and serve
Taste and adjust salt and pepper. For a creamier texture, blend about half the soup with an immersion blender. Serve with crusty bread or over rice and a squeeze of lemon.
Notes
- Red lentils cook faster than brown or green lentils and don't need soaking — they're the fastest lentil for weeknight cooking.
- The soup thickens as it sits. Add water or broth when reheating to adjust consistency.
- Freezes perfectly for up to 3 months. Make a double batch when you have time and freeze half.
- Stir in a handful of spinach or kale during the last 2 minutes for extra nutrients — barely changes the cost.
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