Choosing menus, buying food, and fixing meals your family likes are all hard tasks. They are even harder when you don't have a lot of money. Here are ideas for frugal menus and recipes. A grocery shopping list is also included for each week.
When you plan meals ahead you can feed your family better for less money. You can:
Making a shopping list saves time and money. You can:
To make your own shopping list:
---------------------------------------------------------------- Day 1 Day 2 Day 3 Day 4 ---------------------------------------------------------------- MEAL 1 Scrambled eggs Ready-to-eat Oatmeal with 1/2 grapefruit Cinnamon toast cereal with walnuts, Bacon (2) milk cinnamon, Toast 1/2 grapefruit Toast and sugar Beverage Milk Orange juice Toast Milk Orange juice Milk ---------------------------------------------------------------- MEAL 2 Macaroni and Peanut butter Tuna salad Spinach lasagna* cheese (box) and banana sandwich* (leftover) Green beans sandwich Coleslaw* Garlic bread (2) Bread Peaches Milk Carrot sticks Tomato juice Milk Beverage ---------------------------------------------------------------- MEAL 3 Baked Fish Turkey Spinach Braised Turkey with lemon Meatballs* Lasagna* legs and basil Rice Garlic bread Long-grain wild Peas and Basil-seasoned (2) rice (box) carrots carrots Tossed salad Baked yellow Baked potatoes Waldorf salad* Applesauce squash Baked apples Milk Beverage Tomato juice Milk Milk ---------------------------------------------------------------- SNACK Popcorn Peanut butter Banana Peaches (2 cups) freezer bar ---------------------------------------------------------------- -------------------------------------------------- Day 5 Day 6 Day 7 -------------------------------------------------- MEAL 1 Ready-to-eat Oatmeal with Pancakes (3) cereal with raisins with syrup milk Orange juice Orange juice Toast Milk Milk Orange juice -------------------------------------------------- MEAL 2 Turkey vege- Egg salad Tomato soup table soup sandwich* (canned) Crackers Sweet and sour Peanut butter Carrot and cucumbers* sandwich celery sticks Beverage Celery sticks Bread Milk Milk -------------------------------------------------- MEAL 3 Shipwreck* Crispy baked Stir-fry chicken Mixed greens chicken* and vegetables* salad Mixed Rice Bread vegetables Milk Milk Boiled potatoes Cornbread* (2) Milk -------------------------------------------------- SNACK Apple Pineapple in Apple slices with lime Jello peanut butter dip --------------------------------------------------
This page lists the food you will need to cook this week's menus. Cross out the food you already have in your house. Your shopping list is what is left.
15 apples
6 bananas
4 grapefruit
5 pounds potatoes
1 large onion
1 bunch celery
1 small head cabbage
2 pounds carrots
1 yellow squash (acorn, banana, or butternut)
1 bunch fresh spinach or leaf lettuce
1 head lettuce
1 cucumber
1 (16 ounce) can green beans
1 bottle lemon juice
1 can cream of chicken soup
1 can tomato soup
2 (29 ounce) cans tomatoes
1 (42 ounce) can tomato juice
1 (16 ounce) can pineapple, chunks or crushed
2 (16 ounce) cans peaches
1 (16 ounce) can or jar applesauce
4 (8 ounce) cans tomato sauce
1 (16 ounce) can kidney or red beans
1 package (4 serving size) instant chocolate pudding
1 package (4 serving size) lime Jello�
1 cup (4 ounces) walnut pieces
pancake syrup
raisins
baking powder
cornstarch
flour
sugar
mayonnaise
salad dressing for lettuce salads
peanut butter
vinegar
vegetable oil
popcorn
chicken bouillon cubes or granules
cinnamon
garlic powder
pepper
basil
chili powder
salt
1 loaf french bread
3 (1-1/2 pound) loaves enriched or whole grain bread
1 (1 pound) box graham crackers
1 box saltines
ready-to-eat cereal (8 servings)
oatmeal (8 servings)
1 box long-grain and wild rice mix
1 (8 ounce) box lasagna noodles
2 boxes macaroni and cheese
cornmeal or 1 box cornbread mix
pancake mix
1 pound fish fillets
1 lb. bacon
1 pound ground turkey
1 pound ground beef
2 large turkey legs (3 pounds)
1 frying chicken (3 pounds)
1 chicken breast(2 halves) or
3/4 pound boneless, skinless chicken breast
1 (7 ounce) can tuna
4 gallons milk (children under age 2 should have whole milk)
1 pound butter or margarine
1 (8 ounce) carton vanilla yogurt
1 dozen eggs
4 ounces mozzarella cheese
12 ounces lowfat cottage cheese
1/2 cup parmesan cheese (8 ounce container)
3 (12 ounce) cans orange juice
1 (10 ounce) package peas and carrots
1 (10 ounce) package spinach
2 (10 ounce) packages mixed vegetables
1/2 pound ground beef
1/2 cup chopped onions
2 16-ounce cans stewed tomatoes
8 ounce can (1 cup) tomato sauce
4 medium potatoes, sliced thin
1/2 cup rice
15 ounce can kidney beans
1 tablespoon chili powder
Serves 4
1 chicken breast, boned, skinned, and cut in thin strips
2 tablespoons vegetable oil
1 cup thinly sliced carrots
1 cup thinly sliced celery
2 cups shredded cabbage
1 tablespoon soy sauce
2 cups chicken broth
2 tablespoons cornstarch
Serves 4
1 cup cornflakes, crushed
1 cup skim milk
1 frying chicken (2 1/2 to 3 pounds) cut into serving pieces, skin removed
1 teaspoon oil (for oiling pan)
Serves 4
1 pound ground turkey
1/3 cup large bread crumbs
1 egg
1 tablespoon oil
1 can cream of chicken soup
2 tablespoons milk
Serves 6
Note: If dish is microwave safe, microwave covered dish for 10-12 minutes at 50 percent power, turning 1 or 2 times. Let stand 5 minutes before serving.
2 cups cooked turkey or chicken
2-3 chicken bouillon cubes
4 cups water
1 (10 ounce) package frozen mixed vegetables
1 potato, peeled and cubed
1 (8 ounce) can tomato sauce
other chopped vegetables, leftover or fresh
Mix all ingredients in a large pan. Cover, bring to a boil, and cook until potatoes are done (15-20 minutes). Serve with crackers.
Serves 6
1/2 pound ground beef
1 teaspoon garlic powder
1 cup tomato sauce
2-1/2 cups canned tomatoes
1/4 teaspoon pepper
1/2 pound lasagna noodles
1/4 pound sliced mozzarella cheese
3/4 pound lowfat cottage cheese
1/2 cup parmesan cheese
1 (10 ounce) package spinach, thawed
Serves 8
1 cup celery, diced
2 apples, diced
1/2 cup walnuts, chopped
1/2 cup low fat vanilla yogurt
1 teaspoon sugar
1 teaspoon lemon juice
Serves 6
1-1/2 cups milk
1/2 cup peanut butter
1 package instant chocolate pudding
12 graham crackers
Serves 6
2 cucumbers
2 tablespoons vinegar
1 teaspoon salt
2 tablespoons sugar
Serves 4
1 cup cornmeal
1 cup all-purpose flour
1 teaspoon salt
1 teaspoon baking powder
1/4 cup sugar
2 eggs
1/4 cup vegetable oil
1 cup milk
Serves 4-6
1/2 head cabbage
1 carrot, peeled and grated
1/2 cup mayonnaise
1 tablespoon milk
1 tablespoon vinegar
1 tablespoon sugar
Serves 8
1/2 cup vanilla yogurt
2 tablespoon peanut butter
1 tablespoon orange juice
Mix ingredients together in a small bowl. Use as a dip for fruit.
Makes 3/4 cup.
1 can tuna
1 stalk celery, diced
1 diced apple
2 Tbsp. pickle relish
1/4 cup mayonnaise
8 slices bread
Serves 4
*To cut calories and fat, use nonfat or lowfat mayonnaise, or use half nonfat yogurt.
4 hard-cooked eggs
1 stalk celery, chopped
2 Tbsp. pickle relish
1 tsp. mustard
1/4 cup mayonnaise*
8 slices bread
Serves 4
1 box rice (6 to 8 ounces, seasoned)
1 pound hamburger
1 can tomato soup (or a creamed soup)
1 (16 ounce) can pumpkin
1/2 cup water
Serves 6
Save coupon money. Put aside the money you saved by using coupons at the grocery store or drugstore. Put the money you saved using coupons into your savings account.
Decide which is more important to youtime or money.
Time and money saving tips
There is no single dollar-and-cents answer to this question. You should spend enough to give your family healthy meals that they enjoy eating. Food shopping costs will depend on:
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