It can be a challenge to cook for a large family on a limited budget, but it can be done! Below are some meal and item suggestions. As a foundation though, it is important to have basics on hand. First, vegetables and fruit are the mainstay of a healthy diet. While it can sometimes be difficult and costly to keep fresh vegetables on hand, frozen and even canned vegetables are a great alternative, and since you have a large family, you can buy in larger quantities (as you can with loose, whole grains; see my book “Strong Women Eat Well for more tips on this). Also, when seasonal, local fruits and vegetables are inexpensive, stock up and either freeze or jar them for later use whenever possible. Minimize on packaged “snack” foods as well as soda and fruit drinks. Instead, opt to keep frozen juice on hand.
Eggs are an excellent purchase for your money. A dozen eggs cost between $1-$2 and can feed your entire family. There are so many different meals you can make with eggs (see recipe below) - so much so that you could use this option several times a week. People generally think of eggs as a breakfast item, but in fact, eggs can be an excellent option for any meal! One great dinner idea is a frittata, which is easy and can feed the whole family. Simply beat the eggs (as if to scramble) and then add whatever ingredients you have on hand - cheese, onion, peppers, tomatoes, broccoli, asparagus (any vegetable really) - and pour into a lightly oiled pan to bake in the over for 35-40 minutes at 350 degrees. Serve with whole grain toast and/or fruit. This is a healthy, protein-rich meal!
Beans are another excellent food to keep on hand for your family. They are rich in both protein and fiber, and are inexpensive. You can buy them dry and then soak them, or buy them canned. Black, white, kidney (or cannelli), pink, garbanzo (chick peas), are some examples. You can serve them with brown rice (or any other whole grain) and vegetables for an inexpensive, healthy meal!
Preparing a large crock of soup can be easy, healthy, and inexpensive - and it can be good for more than one meal. Use vegetable or chicken broth (from the can or cubes) or make a tomato-based broth. Add lots of vegetables, beans, and some whole grains, and you have a hearty, healthy meal for the whole family.
One final tip: if space permits, you might consider growing some fresh herbs and maybe even tomatoes in your windows. Growing things such as parsley, chives, basil, and dill can be extremely inexpensive, easy, and very convenient for adding flavor and variety to dishes like rice and beans.