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Week One of May 9-16 Prices

Monday, May 13, 2013

Well, I don't think I did too badly this week. There's a reasonable variety of foods, considering nothing was on sale. I estimated the cost of some things that are new for this month, like the sweet potato, and need to check on other prices to see if they've changed. Eggs and produce especially. I've been trying to increase my carbs, and it's not as easy as it seems like it should be! This week's food is entered as March 2010.

Day 1 -
Breakfast - oatmeal with butter, cream and splenda; eggs scrambled in butter
Lunch - Cabbage and Mackerel Salad
Supper - skin from a bag of chicken leg quarters, tomato with dressing

Day 2 -
Breakfast - sausage and eggs
Lunch - salad of chicken, celery, sunflower seeds, mayo and egg
Supper - Curried Chicken Loaf, sweet potato with butter

Day 3 -
Breakfast - sausage and eggs
Lunch - Cabbage and Mackerel Salad
Supper - Dump Sticky Chicken, cauli-rice

Day 4 -
Breakfast - yogurt, cream, sunflower seeds, cinnamon, flaxmeal
Lunch - cheese omelet
Supper - Sausage and Hominy Casserole

Day 5 -
Breakfast - oatmeal with cream, butter and splenda; eggs with butter
Lunch - salad of Curried Chicken Loaf, cabbage, onion, mayo, sunflower seeds
Supper - Dump Sticky Chicken, green beans

Day 6 -
Breakfast - MIM with butter, cottage cheese
Lunch - salad of chicken, celery, sunflower seeds, mayo, egg
Supper - Sausage and Hominy Casserole

Day 7 -
Breakfast - Donut Muffin with butter, cottage cheese with sunflower seeds
Lunch - cheese omelet, lettuce with ranch dressing
Supper - Dump Sticky Chicken, broccoli and carrots

The estimated total cost of the food eaten (not what was purchased, but how much of that was actually eaten) is $23.39 for the week, or an average of $3.34 per day.

It averaged 1764 calories per day, 121 grams of fat, 113 grams of protein, 45 grams of total carbs, 16 grams of fiber, and 29 net carbs. To put these in context, I'm aiming for around 1700 - 1800 calories per day, around 50 net carbs, and probably around 60-65% fat. I'm pretty close on everything except net carbs, and, as I said earlier, I am intentionally aiming for about twice what I usually eat for real. There is a learning curve in adding carbs as well as in cutting them!

Here are links to the recipes:

Mackerel and Cabbage Salad - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2457505


Curried Chicken Loaf - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2485033


Italian Sausage and Hominy Casserole - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2485041


Dump Sticky Chicken - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2485044


Donut Muffin - lowcarbdiets.about.com/od/breads/r/d
oughnutmuffins.htm

  


Strategy for month at 5/9-5/15 prices

Sunday, May 12, 2013

Boy! This month is going to be a real challenge! There is practically nothing on sale at a price that interests me, which means I'll have to plan menus from "regular" prices instead. This is where having bought things on sale last month when I had a little bit of extra money would really come in handy. I'll have to rely on sauces and things like that to change the taste and appearance of the same old foods.

I'll have to make a trip to the stores to see what's available, but I expect to be having a lot of chicken legs (10 lbs for $5.90 at Walmart), maybe a whole roasted chicken (89 cents a pound at Aldi), cheese as the protein (cottage cheese on sale for $1 per pint at Kroger, several hard or semi-hard cheeses for $1.79 for 8 oz at Aldi), and some canned fish (tuna for 69 cents a pound at Aldi, mackerel for $1.38 for 14 oz at Walmart). Also, depending on the price, a lot of eggs. Their price fluctuates widely, though, so I'll have to look into them. There aren't veggies on sale, either, which means lots of frozen spinach ($1.98 for 26 oz at Walmart) and frozen broccoli (98 cents per pound at Walmart). Fresh cabbage and carrots are usually fairly cheap. Onions usually are, too, but they were $1.89 for 3 lbs at Aldi a couple of weeks ago, which is half again as much as I expected.

What are some of your favorite low cost meals or dishes that don't rely on sale prices?

Other than that, I'm going to take a different approach this month. So far, my menus have been very low carb, averaging around 25 or so net carbs per day. That's because that's the way I eat and it just comes naturally to me. Not everyone eats that way, though, so I'm going to try to raise the carbs this month. I'm going to aim for around 50 net carbs per day, using "healthy" carbs. Of course, not everyone agrees on what exactly is a "healthy" carb! I'm thinking in terms of some low carb fruit (strawberries are 99 cents a pound at Aldi this week), sweet potatoes (I have no idea what they cost), and maybe some oatmeal (preferrably steel cut, although it costs more, because it has less impact on blood sugar) and barley. We'll see. Any favorite cheap recipes using these ingredients?

Wish me luck with this week's challenge! It will be s real test of whether one can eat a low carb diet on a budget on a regular basis, and not just when meat and veggies are on sale.

  
  Member Comments About This Blog Post:

KICK-SS 5/13/2013 1:48AM

    I keep my freezer stocked with frozen veggies. I will often take out "a package" and steam them or whatever so they're cooked. Then I put them into a dish and leave on the counter or in the front of the refrigerator - this makes a good snack for those times when you just need "something"... My breakfasts are always a protein shake with almond milk and 1/4 to 1/2 cup fruit (strawberry, raspberry, blueberry, occasionally black cherries or pineapple). My lunches will be protein - burger, chicken or whatever and salad or more veggies. And dinner usually will be light - some cottage cheese, a piece of cheese with a glass of wine and maybe a few nuts, some soup from the freezer, etc. I have to eat light at night since I get indigestion of I eat too much. I try to avoid starches, potatoes, etc. and do pretty good for the most part..



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Shopping list for menus for month at May 2-8 prices

Sunday, May 12, 2013

Here's what I "bought" for this month's menus. Things that are starred* were on sale. In the interest of full disclosure, I have to admit that I discovered after I had done all the menus that the pork packs that were on sale at Marsh were only if you purchased at least $25 of other stuff there, which I did not. But I left the price as it was anyway.

1 lb butter @ $2.29/lb
2 lb cheddar cheese @ $2.99/lb*
8 oz cream cheese @ $1.19
7 doz eggs @ $1.19/doz
1 pint whipping cream @ $1.99/pint
8 oz mozzarella @ $1.79
5 oz parmesan @ $1.99
1 pint sour cream @ $1.29/pint
2 quarts yogurt @ $2.48/quart
2 lb catfish nuggets @ $4.98/2 lbs
1 whole chicken (4.5 lbs) @ .89/lb
10 lbs chicken leg quarters @ $5.90/10 lbs
1 lb hamburger @ $2.50/lb
9 lbs pork @ $.98/lb*
4 lbs sausage @ $1.98/lb
5 lbs cabbage @ 44 cents/lb
2 lbs carrots @ $1.39/2 lbs
1 head cauliflower @ $2.58/head
2 heads celery @ $1.68/head
3 tomatoes (1.5 lbs) @ 88 cents per lb
1 lb frozen broccoli/cauliflower @ $1.38 per lb
1 lb frozen broccoli @ 98 cents per lb
1 bag frozen spinach @ $1.98/bag
1 head garlic @ $3.58/lb
4 cans green beans @ 49 cents per can
1 bag (3 heads) romaine @ $2.49/bag
1 bag onions (3 lbs) @ 1.89/bag
2 cans tomatoes @ 59 cents per can
1 can coconut milk (19 oz) @ $2.49/can
1 can mackerel @ $1.38/can
1 jar mayo (30 oz) @ $1.99/jar
1 jar mustard (12 oz) @ $1.19/jar
1 bottle canola oil (48 oz) @ $2.69/bottle
1 jar ranch dressing @ $1.39/jar
1 jar soy sauce (smallest size) @ $2.00/jar (guess)
1 bottle liquid splenda @ $2.98/bottle
5 cans tuna @ 69 cents per can
1 bottle vinegar (16 oz) @ 96 cents per bottle
8 oz flax seed @ $1.99/lb
10 oz peanut butter (ground by me at the store) @ $3.39/lb
18 oz sunflower seeds @ $2.59/lb
1 jar chili powder @ 50 cents per jar
1 jar cinnamon @ 50 cents per jar
Cajun seasoning - $1.00 (guess)
Cayenne - $1.00 (guess)
Curry powder - $1.00 (guess)

Total cost - $115.61
Budget - $125.00

For this, I averaged 1.42 pounds of meat (including eggs at 1 oz each, cheese ounce for ounce, and 1 cup of yogurt at 4 ounces) and 1.11 pounds of veggies per day. These are usually the total weight, not the cooked, boned, cleaned weights.

I didn't enter my food for the last week into the nutrition tracker, but for the first three weeks, I averaged 1740 calories per day, 131 grams of fat, 108 grams of protein, 37 grams of total carbs, 13 grams of fiber, and 24 net carbs.

In the real world, I would have used up what was left from last month instead of starting from zero, but I decided to do this challenge as though I was starting from scratch each month. The idea is to buy the food for an entire month for $125. I had bits and pieces of veggies and such, but the main things that I would not have to buy each month are the condiments and spices. That would give me another $5 or so that I would use to buy more pork (except for that pricing misunderstanding on my part) or something else on sale, like the cheese.



  
  Member Comments About This Blog Post:

WOUBBIE 5/12/2013 10:43AM

    Excellent, Maw. I love pointing people to your blogs when they whine about how expensive good food is. As FlyLady says, "Whining is Not Allowed!"

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Week 4 Menus at May 2 - May 8 prices

Saturday, May 11, 2013

I haven't entered this into the Nutrition Tracker, and probably won't.

Day 22 -
Breakfast - Baked Tomato Eggs
Lunch - Cheesy Broccoli Soup
Supper - Cajun Catfish Stew

Day 23 -
Breakfast - sausage and eggs
Lunch = Cabbage and Mackerel Salad
Supper - Chicken Sausage Casserole

Day 24 -
Breakfast - yogurt, cream, cinnamon, flax, sunflower seeds
Lunch - cheddar omelet, lettuce/tomato/dressing
Supper - pork ribs, coleslaw

Day 25 -
Breakfast - sausage and eggs
Lunch - Sumptuous Pork Salad
Supper - Spinach Chicken Casserole, grean beans w/sour cream and dill

Day 26 -
Breakfast - cheddar omelet
Lunch - salad of chicken, egg, mayo, celery, sunflower seeds, tomato
Supper - pork ribs, coleslaw

Day 27 -
Breakfast - yogurt, cream, cinnamon, flax, sunflower seeds
Lunch - salad of tuna, egg, mayo, celery, tomato
Supper - Chicken Sausage Casserole

Day 28 -
Breakfast - sausage and eggs
Lunch - salad of chicken and celery with leftover sauce from Asian Peanut Butter Pork
Supper - pork chop, green beans with sour cream and dill

Links to recipes -

Baked Tomato Eggs - recipes.sparkpeople.com/recipe-deta
il.asp?recipe=2479843


Cajun Catfish Stew - recipes.sparkpeople.com/recipe-deta
il.asp?recipe=2481132


Mackerel and Cabbage Salad - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2457505


Chicken Sausage Casserole - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2481104


Sumptuous Pork Salad - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2480117

  


Week 3 Menus at May 2-8 prices

Tuesday, May 07, 2013

This month's food is entered into my Nutrition Tracker for the month of February 2010.

Day 15 -
Breakfast - yogurt, cream, cinnamon, flaxmeal, sunflower seeds
Lunch - salad of tuna, eggs, mayo, celery
Supper - Hamburger Soup, sour cream

Day 16 -
Breakfast - eggs and butter
Lunch - Sausage Broccoli Quiche, lettuce, dressing
Supper - Chicken Sausage Casserole

Day 17 -
Breakfast - Cheddar Cheese Omelet cooked in butter
Lunch - Curried Chicken Spinach Soup
Supper - Asian Peanut Butter Pork, Broccoli

Day 18 -
Breakfast - yogurt, cream, cinnamon, flaxmeal, sunflower seeds
Lunch - Sausage Broccoli Quiche, lettuce, dressing
Supper -Asian Peanut Butter Pork, cabbage

Day 19 -
Breakfast - Cheddar Cheese Omelet cooked in butter
Lunch - salad of tuna, egg, mayo, celery, sunflower seeds
Supper - Chicken, carrot & sunflower seed salad

Day 20 -
Breakfast - sausage and eggs
Lunch - salad of chicken, cabbage and leftover sauce from Asian Peanut Butter Pork
Supper - Cajun Catfish Stew, carrot, celery, ranch dressing, sour cream

Day 21 -
Breakfast - Sausage Broccoli Quiche
Lunch - Cabbage & Mackerel Salad
Supper - Chicken Sausage Casserole

This week's food averaged 1734 calories per day, 131 grams of fat, 106 grams of protein, 36 grams of total carbs, 12 grams of fiber, 24 net carbs. The cost of the food eaten (not what had to be purchased, but what was actually eaten) was $25.45, or an average of $3.64 per day.

Links to this week's recipes -

Hamburger Soup - http://recipes.sparkpeople.com/recipe-deta
il.asp?recipe=2480106

Cajun Catfish Stew - http://recipes.sparkpeople.com/recipe-deta
il.asp?recipe=2481132

Sausage and Broccoli Quiche - http://recipes.sparkpeople.com/recipe-deta
il.asp?recipe=2477733

Chicken Sausage Casserole - http://recipes.sparkpeople.com/recipe-deta
il.asp?recipe=2481104

Crockpot Asian Peanut Butter Pork - http://recipes.sparkpeople.com/recipe-deta
il.asp?recipe=2457505

Cabbage and Mackerel Salad - http://recipes.sparkpeople.com/recipe-deta
il.asp?recipe=2457505

  
  Member Comments About This Blog Post:

ANASARI 5/7/2013 9:45PM

    Sounds yummy - thank you for the recipe links and the round-up!

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