We tried grocery shopping on a SNAP budget
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Millions of Americans were in limbo this month as the federal government shutdown prevented SNAP benefits from being distributed.
The big picture: We wondered what the real-world effect of missing those benefits could mean for recipients.
What we did: We set out to see if we could make three meals per person per day for one week using only the average SNAP benefits.
- Based on USDA data from 2023, the average U.S. household receives $43.50 per person per week, and the average household size receiving benefits is three people, so we set the budget at $130.50.
- We assumed each household already had a standard set of seasonings (salt, pepper, Tabasco, etc.).
- We shopped at Walmart.com for convenience and overall value.
Context: SNAP benefits are supplemental, and it's not expected that a family of three would be fed each week on only $130, but the exercise shows how far the benefits stretch.
- We shopped for our menus and didn't modify for sale items.
What we found: Alex, who's experienced at frugal grocery shopping, was able to make a menu of 21 meals for $132, including tax.
- "I found that while spending about $130 to cover three meals a day for three people for one week is possible, it requires more time and energy than I usually spend grocery shopping and strategically thinking about which ingredients can stretch further," she said.
- Worth used ChatGPT and was able to build a menu of 21 meals for about $110 with tax.
The caveat(s): There were no frills and no accounting for variations like birthdays, holidays or emergencies.
- The least expensive option, usually Walmart's Great Value, was almost always selected.
- It doesn't account for menu fatigue, food preferences or food allergies.
- While some meals are nutritional, there wasn't a focus on meeting USDA dietary guidelines.
- These meal plans require working kitchen appliances and don't account for transportation access, disabilities or time constraints.
The bottom line: Depending solely on SNAP benefits for groceries may be theoretically possible, but a life-changing event or a couple of missed paychecks could squeeze a family's food budget to the limit.
How Alex did
Breakfast: Three eggs with a slice of cheese scrambled in with an apple for everyone for six days. Peanut butter on toast with a banana for everyone for one day.
- The one-day improvisation happened because my three 18-count egg cartons and two approximately nine-count bags of apples lasted six days. I had bread left over from lunches, and peanut butter and bananas are cheap.
Lunch: A turkey and cheese sandwich with baby carrots every day for one person and white chicken chili every day for two people.
- The ingredients for the chili include a total of 2 pounds of chicken thighs, 12 cans of great northern beans, three cans of corn, three cans of green chilies, lime juice and nonfat Greek yogurt.
Dinner: Stir-fry with ground turkey, brown rice and broccoli for everyone for four days; spaghetti with ground turkey and spinach for everyone for three days.
- These include a total of 6 pounds of ground turkey (a fattier version than I normally buy), four 15-ounce cans of tomato sauce, two boxes of wheat spaghetti, spinach, a teriyaki marinade, brown rice, and a 2-pound bag of frozen broccoli. I skipped adding Parmesan to the spaghetti because I ran out of money.
How Worth did (thanks to ChatGPT)
Seven-day menu with leftovers intentionally built in.
Breakfasts (rotate)
- Oatmeal bowls with sliced banana or apple; peanut butter swirl (oats and fruit).
- Egg and toast or breakfast tacos (scrambled eggs and cheese in tortillas).
- Peanut butter toast and milk for fast mornings.
Lunches (mix and match)
- Chicken-rice-veg bowls (precooked roast chicken, rice, steamed vegetables).
- Bean and cheese quesadillas and carrot sticks.
- Turkey pasta salad (leftover penne, plus a little diced cheese, onion, frozen veggies, quick vinaigrette).
- Peanut butter sandwiches, plus fruit.
Dinners
- Roast chicken quarters, potatoes and carrots; save extra meat.
- Chicken fried rice, mixed veggies, chopped roast chicken, scrambled egg, onions.
- Penne with marinara, plus garlicky cabbage.
- Turkey and black bean chili over rice with taco seasoning and tortillas.
- Chicken tacos with tortillas and corn.
- Loaded baked potatoes with chili leftovers and side salad.
- Penne simmered with mixed veggies and onions.
Snacks/desserts
- Apples, bananas, peanut butter on crackers/toast, carrot sticks, banana-oat cups (oats plus mashed banana and egg, baked).