Improve “healthy vs. unhealthy” education at school & home with the new Preschool Toolkit!

Affordable Flavors


The cost-saving meal plan that makes it easier to feed your family flavor-filled meals and snacks they will love.

We’re committed to inclusion – choose the price that works best for your family or apply for our financial hardship program for a free copy.

Donate to make it free or reduced-price for other families.

Format: digital download*

*Due to the nature of digital products, refunds are not available for ebooks.

Gift This

What Parents are Saying about Affordable Flavors


My mindset is shifting from scarcity to abundance. We've lost our main income recently and had to sell our home. I was starting to feel anxious about meals even with WIC assistance. Coming to the end of week 1 of Affordable Flavors, I'm no longer worried because I'm looking at the fridge and know exactly what we are eating for the next couple weeks. We even have leftover. Like what is this thing that allows me to stay within a tight budget, use all my WIC and keep us full, AND have leftovers.Thank you!

Show More

Just purchased and so excited! I started crying as soon as I started looking through recipes - I am not a crier, but money has been SO tight here this last year. I finally feel like I have some hope for feeding my family without taking on more debt. I'm so grateful to you and your team for this!

Show More

I just bought Affordable Flavors and I'm literally crying reading through it. My pregnancy has been so hard and I've worried about my toddlers appetite and eating habits since I haven't been able to make food or even think about food as I would normally. This seriously has come out at the perfect time! I can't wait to try them. All the recipes seem so easy and so family-friendly. Thank you and all those who helped! I feel so relieved.

Show More

I just purchased and am looking at it... the fact that you include wic item eligibility in the shopping lists is major. And the way you set up payment to help families that need it... I'm literally crying. Things have been so financially hard during this pandemic and I've personally got 2 kids 15 months apart to the day . Thank you so much for seeing us, considering us, and helping us feed our families in healthier ways without struggling to do so. You have no idea how much this will change our lives long run and even immediately/short term too.

Show More

About Affordable Flavors

  • Cheap, healthy meal plan designed by 6 diverse dietitians bringing in their favorite flavors
  • Breakfast, lunch, dinner and 2 snacks for 2 adults and 2 children for 30 days
  • Shopping lists for each week
  • Includes “easy” and “from scratch” recipes
  • Learn money-saving tips, ideas for using WIC foods, and how to find food assistance that works for you.

Growing up, I watched my mom stretch her very limited food dollars around the block three times to feed my four siblings and me. Meals weren’t fancy in our house, but they were tasty and balanced. My mom taught me that simple, flavorful, home-cooked meals with family mean so much.

It is this same approach that our team took to create Affordable Flavors. We created this meal plan to be full of flavor and diversity. We sought to make it flexible, so you can try your own spices, your own substitutions, and, of course, whatever is on sale.

Frequently Asked Questions

How much time does it take to make the recipes?

The recipes balance cost, nutrition and time to prepare. About half the recipes are really easy and about half require some food preparation to save cash.

We recommend you prepare some food in advance one day a week (cooking/baking something, chopping fruits or vegetables, etc.). This helps you save time on days you don’t have much time to spend cooking.

How was cost calculated?

The costs of the recipes were estimated based on using a low-cost supermarket. Costs were obtained in late 2020 from Walmart online near a Washington, DC, USA location. Weekly and total costs were calculated based on the price of packages that would need to be purchased to make the recipes.

Prices vary by geographical location and type of store. For example, if you shop at a convenience store, the prices will likely be higher than what was used to estimate the costs of this meal plan.

No sale prices, coupons or other discounts were used to calculate the costs. By shopping sales, seasonal foods, using coupons, using a food pantry/WIC/school meals may further reduce the price of this meal plan.

What equipment do I need?

This meal plan requires a stovetop and an oven. It also requires a refrigerator with a small freezer, pots, pans, baking sheets, knives, a cutting surface, and cooking utensils such as spatulas.

It does not require a blender, food processor, crockpot, rice cooker or other special cooking equipment.

Is there nutrition information?

The meal plan aims to align with MyPlate (Dietary Guidelines for Americans) as much as possible within the $500 budget for a family of two adults and two children.

The meal plan focuses on a variety of fruits and vegetables, whole grains, and varied protein sources within the context of recipes from diverse cultures.

Nutrition analysis was performed for every recipe using Chronometer.

We have dietary restrictions or allergies. Are there substitutions?

The meal plan includes foods from all food groups with the exception of pork (which can easily be substituted in, if your family enjoys pork).

With a few modifications, this meal plan could likely be:

– kosher
– halal
– vegetarian
– simple allergy-friendly

Any modifications may alter the cost.

This meal plan does not included an allergy supplement. If you are looking for a meal plan with an allergy supplement free from the top 8 allergens, we recommend Real Easy Weekdays.

What age is this meal plan for?

The meal plan is designed for families with children so that parents and children can eat the same foods.

It could be modified for complementary feeding (ages 6-12 months) if a parent chooses. There is no advice on starting solids or instruction.

Some foods should be modified for toddlers for safety.

I have an extreme picky eater will this plan help me?

This meal plan was designed to be kid-friendly, since it is a family meal plan. It also has some tips for serving new meals to picky eaters.

It is not designed for extreme picky eaters. if you have an extreme picky eater and need support to help them learn to try new foods, the BetterBites® Picky Eating Course will support you in your goals.