Banana bread
This week's spending at the grocery - $62 for the two of us. We had meat and veggies and salads, no Raman or boxes of Kraft Dinner. I do the bread baking on Saturday and make cookies or some other baked treat. I make soup or stew on Sunday and chop and Tupperware extra veggies so there's little time to prepare them on a work night. Several meals are meat-free, with beans and grain for complete protein. Nothing is wasted, so there are always little bits of peppers or chilis or such in the freezer to add to soup and beans dishes as well as some bones with a little meat on them for soups. Any leftovers not immediately eaten are frozen for lunches the following week and I make my own no sodium salad dressing out of a bit of oil, apple cider vinegar, honey, mustard, and herbs.
We have brewed iced tea, not pop, and I'll make an "energy drink" out of a splash of fruit juice mixed with 2 Tablespoons of Braggs apple cider vinegar and lots of water and carried in a recycled glass beverage bottle.
Neither of us eats out for lunch, we have a water jug AND a thermos and do not buy expensive coffee drinks at work or on the way to or from. I'll make muffins to have as a mid-morning treat for coffee or tea. Plus - when a local Sears went south, we picked up a deep freezer for $100 for the basement. This has been great for picking up some discounted items and freezing for later weeks as well as buying family packs of meat.
So total food and treats if one is closely watching the budget and has essentials on hand in bulk already - About $250 for the month for two adults for weekly grocery and another $60 a month for wild salmon which we can't get here (sorry, but even the "fresh" salmon in Chicago tastes like cat food to me after growing up eating only stuff caught that day). The salmon is my "treat", and if money was really right or if it was not available it could be easily replaced by other protein sources.
We are blessed with a good education (not paid for by the taxpayer but ourselves) and have good jobs. But being raised by parents that understood a budget, mine growing up in the Great Depression, we are fine eating on a budget so that there is money available for unexpected expenses, giving to our church, and helping family members and charities, including sales of all of my books to animal rescue and a couple groups that help with support dogs for Veterans with disabilities. That's important to us.
Yes, we splurge on some Wild Caught Salmon from Alaskan Salmon Co, and some good Bacon, and we only eat out about every 3 months, usually Chick Fil-a or Thai. But we also know that if money was really tight we could eat VERY well, with adequate protein and minerals with a little planning and some time in the kitchen. Even with these treats, an IPA for Partner on the weekends, and sometimes goodies from the Farmer's Market we average about $350 a month on food and beverages, that extra money going through the years to help my Dad or others in need. I've stood in line at Walmart and watched someone with a cart full of prepared and prepackaged meals and junk food spend that in a week for a small family.
There have been years we've gone in with others for a 4-H cow, the cost per pound being really low.
But it takes planning - don't wait until you lose your job before establishing a larder of bulk supplies. Do it when times are plentiful, and you'll have less to worry about later because it's vital that you have certain items stored up to make a super cheap meal plan work. You will need to spend a month's worth of food budget minimum, laying in supplies if you want the absolute minimum cost on dried and bulk items, not something that's practical once the emergency strikes.
Bread - I make it from scratch, often using a sourdough starter made out of wild yeast in place of commercial yeast and a food processor, it takes minutes to prep, then just the rise and bake time for a couple of loaves and a batch of muffins or rolls. An hour of prep, time to rise, and a couple of hours to bake up everything, and I've got bread products for the week for a couple of bucks.
Shopping - I used to hit 3 stores if it saved me 3 or 4 bucks, but with gas about $5 a gallon here, I just watch for specials and hit the grocer that has the best deals. I regularly check ads to see what's on sale and where and I'm not afraid to clip a coupon. Make sure you look at your receipt - I've been charged other than the sale price at a couple of the big chain grocers. I make a list. If I see something super cheap not on the list, I will pick it up to add to the larder. I will NOT buy something just because "it looks good!" if it's not on the list.
Cost in one week by hitting sales and using coupons or buy one/get one.
Use of the bulk items for the week (spices, flour, bones, powdered milk, dried beans, oil, vinegar) $5.00
coffee or tea for the week (made at home and carried to work) $1
Romaine (sale) - 2 heads - $5
Fresh squash - $2
2 Cucumbers (great with rice vinegar and a dash of honey as a salad) $1.50
Potatoes 8 pound bag on sale 2.99
Canned mushrooms for homemade pizza or pasta sauce (sale) .99
Big tub of plain yogurt $5
Bag of frozen dried berries (for oatmeal and/or muffins) $4
Butter (free with $25 grocery purchase)
Even better, there will be some soup and leftovers to be frozen for a lunch the next week
Any leftover cheese or chicken will be mixed with leftover pasta for a casserole or stuffed baked potatoes the following week.
Menu for the week:
Breakfast - work day oatmeal (with some powdered milk and cinnamon mixed in), egg with toast or homemade muffin or homemade breakfast sandwich with coffee or tea.
weekend - hash-browns with any leftover onions and scrambled eggs, omelet or pancakes/waffles/french toast with leftover bread. Bacon if we've got some at a good price in the freezer.
Lunch ideas - Homemade burrito from frozen with banana and cookie.
So total food and treats if one is closely watching the budget and has essentials on hand in bulk already - About $250 for the month for two adults for weekly grocery and another $60 a month for wild salmon which we can't get here (sorry, but even the "fresh" salmon in Chicago tastes like cat food to me after growing up eating only stuff caught that day). The salmon is my "treat", and if money was really right or if it was not available it could be easily replaced by other protein sources.
We are blessed with a good education (not paid for by the taxpayer but ourselves) and have good jobs. But being raised by parents that understood a budget, mine growing up in the Great Depression, we are fine eating on a budget so that there is money available for unexpected expenses, giving to our church, and helping family members and charities, including sales of all of my books to animal rescue and a couple groups that help with support dogs for Veterans with disabilities. That's important to us.
Yes, we splurge on some Wild Caught Salmon from Alaskan Salmon Co, and some good Bacon, and we only eat out about every 3 months, usually Chick Fil-a or Thai. But we also know that if money was really tight we could eat VERY well, with adequate protein and minerals with a little planning and some time in the kitchen. Even with these treats, an IPA for Partner on the weekends, and sometimes goodies from the Farmer's Market we average about $350 a month on food and beverages, that extra money going through the years to help my Dad or others in need. I've stood in line at Walmart and watched someone with a cart full of prepared and prepackaged meals and junk food spend that in a week for a small family.
There have been years we've gone in with others for a 4-H cow, the cost per pound being really low.
Range "MackMuffin" with whole wheat sourdough bread rounds.
But it takes planning - don't wait until you lose your job before establishing a larder of bulk supplies. Do it when times are plentiful, and you'll have less to worry about later because it's vital that you have certain items stored up to make a super cheap meal plan work. You will need to spend a month's worth of food budget minimum, laying in supplies if you want the absolute minimum cost on dried and bulk items, not something that's practical once the emergency strikes.
Bread - I make it from scratch, often using a sourdough starter made out of wild yeast in place of commercial yeast and a food processor, it takes minutes to prep, then just the rise and bake time for a couple of loaves and a batch of muffins or rolls. An hour of prep, time to rise, and a couple of hours to bake up everything, and I've got bread products for the week for a couple of bucks.
Wild yeast sourdough starter
Shopping - I used to hit 3 stores if it saved me 3 or 4 bucks, but with gas about $5 a gallon here, I just watch for specials and hit the grocer that has the best deals. I regularly check ads to see what's on sale and where and I'm not afraid to clip a coupon. Make sure you look at your receipt - I've been charged other than the sale price at a couple of the big chain grocers. I make a list. If I see something super cheap not on the list, I will pick it up to add to the larder. I will NOT buy something just because "it looks good!" if it's not on the list.
Bartering: Yes, it still goes on. We have a heavily forested property (large Spruce) so there isn't enough light for a big garden. So I trade homemade bread/rolls with one neighbor for fresh veggies and with another neighbor for fresh eggs (they have chickens). I also got about 100 pounds of grain/sugar/flour vacuum stored in exchange for some flight instruction a few years ago. Don't discount this concept as old as time.
On hand:
Home-canned: salsas, applesauce (I've traded bread/cookies for a bushel of apples each Fall with a non-baking colleague who has a bunch of trees), veggies, barbecue sauce, fruit, stock for soup.
frozen soup bones
sourdough starter
powdered milk (both cow and goat) for cereal and baking, vegetable oil, peanut butter, pasta
vinegar, olive oil when I can find it on sale, and spices in bulk
rice and dried beans - in bulk
flours and sugar - in bulk (I use a mix of Einkorn and buckwheat or barley flour I get from a mill)
water - we take refillable thermoses to work, the tap water here tastes good and frankly, half of the bottled water is from a tap in some other city plus we keep a minimum of 3 months of bleach-treated water, per person (including the dog) with prepping supplies.
Daily Goal - 3 servings of protein
5 servings of fruits and veggies
A treat (usually a cookie, sometimes a piece of pie when fruit is plentiful and cheap)
3 servings of whole-grain carbs (my husband may eat more, the bread is super cheap to make)
2 servings dairy (for my husband - cow dairy makes my eczema go nuts so I use goat milk powder in baking and I have a small serving of salmon once a week for extra calcium and eat extra almonds and broccoli which also are good sources of non-dairy calcium)
On hand:
Home-canned: salsas, applesauce (I've traded bread/cookies for a bushel of apples each Fall with a non-baking colleague who has a bunch of trees), veggies, barbecue sauce, fruit, stock for soup.
frozen soup bones
sourdough starter
powdered milk (both cow and goat) for cereal and baking, vegetable oil, peanut butter, pasta
vinegar, olive oil when I can find it on sale, and spices in bulk
rice and dried beans - in bulk
flours and sugar - in bulk (I use a mix of Einkorn and buckwheat or barley flour I get from a mill)
water - we take refillable thermoses to work, the tap water here tastes good and frankly, half of the bottled water is from a tap in some other city plus we keep a minimum of 3 months of bleach-treated water, per person (including the dog) with prepping supplies.
4-H cow burgers with homemade "buncuit" a cross between a big biscuit and a bun
Daily Goal - 3 servings of protein
5 servings of fruits and veggies
A treat (usually a cookie, sometimes a piece of pie when fruit is plentiful and cheap)
3 servings of whole-grain carbs (my husband may eat more, the bread is super cheap to make)
2 servings dairy (for my husband - cow dairy makes my eczema go nuts so I use goat milk powder in baking and I have a small serving of salmon once a week for extra calcium and eat extra almonds and broccoli which also are good sources of non-dairy calcium)
Planning:
I will see what it's in the fridge that needs to get used up, those last bits of veggies, cheese and sausage and some eggs would make a good quiche. I'll freeze anything before it goes bad and use a marker on the packaging so items in the freezer are used in the "oldest first" way (you might think stacking things old on the bottom and new on the top works until you've seen a redhead digging through everything knowing there is a small Tupperware of brownies somewhere in there).
Homemade bean and rice burritos for freezing production line.
With cheese and no cheese/extra hot sauce divided up.
Cost in one week by hitting sales and using coupons or buy one/get one.
Use of the bulk items for the week (spices, flour, bones, powdered milk, dried beans, oil, vinegar) $5.00
coffee or tea for the week (made at home and carried to work) $1
Canned veggies/salsas/sauces $0 Homegrown and canned
Oatmeal (clearance sale) $1
One small package chicken thighs from in-store butcher (sale) $3
Package of boneless chicken breasts (free - this was a buy one/get one free from the previous week)
1 pound ground turkey (actually $1 less than beef on sale, but if really watching pennies I replace the ground meat with lentils in pasta dishes) $4.
Oatmeal (clearance sale) $1
One small package chicken thighs from in-store butcher (sale) $3
Package of boneless chicken breasts (free - this was a buy one/get one free from the previous week)
1 pound ground turkey (actually $1 less than beef on sale, but if really watching pennies I replace the ground meat with lentils in pasta dishes) $4.
Ham Shanks from in store-butcher .99
1/2 pound cheese for sandwiches (sale) $1.99
1 pound ground pork for breakfast sausage for 2 and meatballs for pasta. Free (purchase points from shopping at this store regularly).
Lentil bolognese
Romaine (sale) - 2 heads - $5
Fresh squash - $2
2 Cucumbers (great with rice vinegar and a dash of honey as a salad) $1.50
Bell Pepper and 2 onions $3
2 bags of apples (Aldi) $5
Veggies: a number of cans purchased on scratch and dent clearance $3 total
Carrots: 2 bags on sale for $1.50
2 bags of apples (Aldi) $5
Veggies: a number of cans purchased on scratch and dent clearance $3 total
Carrots: 2 bags on sale for $1.50
Frozen Broccoli 1/3 of a ginormous bag I got for $8 - $2.50
4 pounds oranges (sale) $6
eggs - free - bartered
bananas .50 cents for a bunch on sale
4 pounds oranges (sale) $6
eggs - free - bartered
bananas .50 cents for a bunch on sale
Mustard (coupon) .29
Tibetan curried lentils
Potatoes 8 pound bag on sale 2.99
Canned mushrooms for homemade pizza or pasta sauce (sale) .99
Big tub of plain yogurt $5
Bag of frozen dried berries (for oatmeal and/or muffins) $4
Butter (free with $25 grocery purchase)
White Cake Mix - Free - will make a fruit dessert with it
Italian pizzella cookies (clearance) $1.99
Ham and Bean soup
Even better, there will be some soup and leftovers to be frozen for a lunch the next week
Any leftover cheese or chicken will be mixed with leftover pasta for a casserole or stuffed baked potatoes the following week.
Menu for the week:
Breakfast - work day oatmeal (with some powdered milk and cinnamon mixed in), egg with toast or homemade muffin or homemade breakfast sandwich with coffee or tea.
sourdough raspberry muffin
weekend - hash-browns with any leftover onions and scrambled eggs, omelet or pancakes/waffles/french toast with leftover bread. Bacon if we've got some at a good price in the freezer.
Lunch ideas - Homemade burrito from frozen with banana and cookie.
Peanut butter or chicken sandwich (sliced or chicken salad with veggie or fruit bits left from the previous weekend) with Swiss and mustard and an orange or apple
Homemade baked potato chips (400 F. oven, lightly coat 2 rimmed baking sheets with non-stick spray. Slice potatoes super thin with food processor and place 1/4 inch apart on a sheet. Season and bake, rotating halfway through until golden brown - about 30 minutes.
extra fruit or leftover almonds from another week for an afternoon snack
homemade peanut butter or oatmeal cookie
Homemade baked potato chips (400 F. oven, lightly coat 2 rimmed baking sheets with non-stick spray. Slice potatoes super thin with food processor and place 1/4 inch apart on a sheet. Season and bake, rotating halfway through until golden brown - about 30 minutes.
extra fruit or leftover almonds from another week for an afternoon snack
homemade peanut butter or oatmeal cookie
baked potato with a bit of salsa and greek yogurt with some carrots
leftover soup or casserole from the freezer with a slice of bread and a small apple
canned fruit or applesauce as a snack
Dinners ideas:
(1) Split Pea Soup (from Scratch) with potatoes and onions (frozen beef bone to add seasoning)
Cornbread from scratch
Carrots
(2) Meat Sauce and Pasta (made from scratch sauce from the previous week, adding peppers and ground meat or lentils or make some meatballs with the remaining ground pork).
Zucchini
Canned corn
Garlic toast (homemade bread, a little oil and garlic powder toasted in a pan)
(3) Baked potatoes stuffed with meat sauce with a sprinkle of cheese or lasagne bread (meat sauce with leftover cheeses on bread getting old)
canned carrots
Fresh sauteed squash
(4) Homemade lentil soup (beef bone and spices for seasoning)
leftover cornbread
carrot sticks
(5) Chicken with homemade canned barbecue sauce
Steamed rice
Canned corn
The remainder of any fresh veggies sauteed with some home grown herbs and a little oil
(6) Pizza Night - deep dish this time, homemade. topped with homemade Canadian bacon (much cheaper than the store-bought), leftover veggies bits, and cheese (bulk sale purchase from an earlier week that was frozen).
Carrots
Romaine salad with cucumber and homemade vinaigrette. Croutons are made out of the end of bread loaves.
(7) White beans with ham shank and spices
Garlic toast made with homemade bread
Carrots or canned veggies of choice.
Cookies for dessert and some sweet tea sitting out on the front porch
leftover soup or casserole from the freezer with a slice of bread and a small apple
canned fruit or applesauce as a snack
Lebanese herbed rice - with homegrown herbs and bulk cow, less than $1 a serving
Dinners ideas:
(1) Split Pea Soup (from Scratch) with potatoes and onions (frozen beef bone to add seasoning)
Cornbread from scratch
Carrots
(2) Meat Sauce and Pasta (made from scratch sauce from the previous week, adding peppers and ground meat or lentils or make some meatballs with the remaining ground pork).
Zucchini
Canned corn
Garlic toast (homemade bread, a little oil and garlic powder toasted in a pan)
Lasagna bread
(3) Baked potatoes stuffed with meat sauce with a sprinkle of cheese or lasagne bread (meat sauce with leftover cheeses on bread getting old)
canned carrots
Fresh sauteed squash
(4) Homemade lentil soup (beef bone and spices for seasoning)
leftover cornbread
carrot sticks
(5) Chicken with homemade canned barbecue sauce
Steamed rice
Canned corn
The remainder of any fresh veggies sauteed with some home grown herbs and a little oil
(6) Pizza Night - deep dish this time, homemade. topped with homemade Canadian bacon (much cheaper than the store-bought), leftover veggies bits, and cheese (bulk sale purchase from an earlier week that was frozen).
Carrots
Romaine salad with cucumber and homemade vinaigrette. Croutons are made out of the end of bread loaves.
(7) White beans with ham shank and spices
Garlic toast made with homemade bread
Carrots or canned veggies of choice.
Cookies for dessert and some sweet tea sitting out on the front porch
So whether you are budgeting or just learning to be more prepared, start getting creative in the kitchen and with your meal prep and prepping. It might save you more than a little money some day.
excellent and informative post. thank you.
ReplyDeleteI save a lot, being unable to eat wheat or cheese! (Someone at Milloy's blog needled me about eating too much rice. Mithridates died old, I said.) And after a year or two without spraying or mowing, those who don't live near a busy road can eat nearly all the weeds in the yard/garden. Raw, some are *too* nutritious; cooked, they go well with rice...
ReplyDeleteGood comeback on the rice. I can't eat most traditional wheat/yeasted products. I do pretty well with a mixture I make up of Einkorn (ancient grain, not no gluten but easier to digest), and buckwheat (no gluten) or barley (gluten but easy to digest). I get the barley in bulk from a mill.
DeleteMouthwatering post - thanks for the ideas. I would add that, irrespective of cost, you can lose a lot of weight by not eating restaurant or processed foods.
ReplyDeletevery timely info!
ReplyDeleteAll great ideas, and yes, saving and prepping IS the right thing to be doing now...
ReplyDelete