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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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Week 2 Menus at May 2-8 prices

Monday, May 06, 2013

The menus will be entered in my Nutrition Tracker for February, 2010.

Day 1 -
Breakfast - yogurt with cream, cinnamon and flaxmeal (or I could substitute some sunflower seeds for the cream)
Lunch - Sumptous Pork Salad
Supper - Hamburger Soup

Day 2 -
Breakfast - eggs, sausage drippings (from last week)
Lunch - salad of tuna, egg, mayo, celery, and sunflower seeds
Supper - Crockpot Asian Peanut Butter Pork, cabbage

Day 3 -
Breakfast - sausage and eggs
Lunch - Peanut Butter Vegetable Chicken Soup
Supper - Spinach Chicken Casserole

Day 4 -
Breakfast - eggs, sausage drippings
Lunch - salad of chicken, lettuce, dressing, sunflower seeds
Supper - Crockpot Asian Peanut Butter Pork, broccoli

Day 5 -
Breakfast - yogurt with cream, cinnamon and flaxmeal (or I could substitute some sunflower seeds for the cream)
Lunch - Sumptuous Pork Salad
Supper - Spinach Chicken Casserole

Day 6 -
Breakfast - sausage and eggs
Lunch - Peanut Butter Vegetable Chicken Soup, eggs with mayo
Supper - pork chop, fried cabbage and onion

Day 7 -
Breakfast - sausage and eggs
Lunch - Cabbage Salad (cabbage, carrot, mayo, mustard, eggs, sunflower seeds, onion, cheddar)
Supper - Spinach Chicken Casserole

This week's food averaged 1759 calories per day, 135 grams of fat, 105 grams of protein, 38 grams of total carbs, 14 grams of fiber, and 24 net carbs. The food eaten (not what had to be purchased, but what was actually eaten) was $24.78 for the week, or an average of $3.54 per day.

Links to recipes -

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


Hamburger Soup with Cabbage - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2480106


Peanut Butter Vegetable Chicken Soup - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2473734


Crockpot Asian Peanut Butter Pork - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2480132


Spinach Chicken Casserole - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2378545


  


Week 1 menus at May 2-8 prices

Monday, May 06, 2013

This month's food is (or will be) on nutrition tracker for February 2010

Day 1 -
Breakfast - Baked Tomato Eggs
Lunch - salad of tuna, egg, mayo, celery, sunflower seeds
Supper - chicken leg quarter, broccoli and carrot with drippings

Day 2 -
Breakfast - eggs and butter
Lunch - Sausage Broccoli Quiche, lettuce, dressing, sunflower seeds
Supper - pork chop, green beans with drippings, lettuce, dressing

Day 3 -
Breakfast - Sausage Broccoli Quiche
Lunch - Curried Chicken and Spinach Soup
Supper - Hamburger Soup

Day 4 -
Breakfast - yogurt, cream, cinnamon, flaxseed
Lunch - Sausage Broccoli Quiche, lettuce, dressing
Supper - chicken leg quarter, creamed spinach

Day 5 -
Breakfast - eggs, butter
Lunch - salad of chicken, lettuce, dressing, sunflower seeds
Supper - pork chop, fried cabbage and onion

Day 6 -
Breakfast - yogurt, cream, cinnamon, flaxmeal
Lunch - Curried Broccoli soup with eggs
Supper - roast chicken leq quarter, Tomato Bruschetta Slices

Day 7 -
Breakfast - eggs and butter
Lunch - Peanut Butter Vegetable Chicken Soup
Supper - pork chop, carrot salad

This week's food averaged 1727 calories per day, 128 grams of fat, 112 grams of protein, 37 total carbs, 13 grams of fiber, 24 net carbs. The total cost of the food eaten (not what needed to be purchased, but what was actually eaten) was $24.55, or $3.51 per day.

Links to this week's recipes - more to come

Bruschetta Tomato Slices - baconbuttercheesegarlic.blogspot.com
/2013/05/bruschetta-tomato-slices.html


Baked Tomato Eggs - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2479843


Sausage and Broccoli Quiche - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2477733


Hamburger Soup - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2474020


Peanut Butter Vegetable Chicken Soup - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2479910

  


Basic meal plan at May 2 - 8 prices

Monday, May 06, 2013

This week's specials included pork at 98 cents a pound at Marsh. Also, at Kroger, beefsteak tomatoes (about 8 oz each) for 88 cents a pound, whole chickens for 99 cents a pound, Dannon yogurt for $2 a quart, and a variety of cheeses (cheddar, colby jack, mozzarella, and maybe others) for $2.99. So you'll see a lot of pork, cheese, yogurt, and tomatoes this "month," and a lot of chicken because it's still $5.90 for 10 pounds of leg quarters at Walmart.

Aldi has whole frozen chickens for 89 cents a pound. That's more per pound than the leg quarters at Walmart, but I think there's more meat on a whole chicken. If I can get 7 meals from a 4.5 lb chicken, it will cost about the same per meal, and that's more important than the price per pound. I have a whole chicken in the freezer, and I'm going to try it soon and see whether I can actually get 7 meals out of it, of about the same amount of meat as from 7 leg quarters. I'm figuring the 7 meals would be 1) back, wings and skin; 2) drumstick and thigh; 3) other drumstick and thigh; and 4, 5, 6 and 7) about 4 cups of meat from the breast. We'll see. Personally, I prefer the dark meat anyway, but not everyone does, and a roast chicken is sort of elegant. Of course, it's only elegant for that first meal. After that it's just leftovers like the leg meat is. But if it costs the same as the legs, it might be a good option for a family or for when you're having company.

Last "month" breakfast was always eggs cooked in butter, and that can get old. So I'm going to be more creative with breakfasts this month. I'm also going to be more creative when it comes to adding calories to get them up to 1600-1700 per day. Last month I mostly just added mayo or butter. This month I'm going to be adding other things. Which, unfortunately, means it will cost more, so that might be a problem. In real life, of course, I would be using up the leftovers from last month (mayo, mustard, spices, etc., plus a few veggies) which would free up some money this month, but the way I'm doing this challenge is starting over each month to see whether I can buy a month's groceries for a low carb menu regardless of when I start. We'll see.

My budget is $125 for 28 days, which is the average monthly benefit received in Indiana in 2011, adjusted for the shorter month.

  


Caesar Style Vegetable Salad

Sunday, May 05, 2013

Not that this is especially cheap, but it is good and it's easy. We had a potluck lunch after church today, and I took a huge bowl of this stuff and it all got eaten.

Caesar Style Vegetable Salad
(based on a recipe from Sunset Magazine)

cauliflower florets
broccoli florets
sliced carrots
thinly sliced mushrooms
diced red and/or green pepper
sliced zucchini (I skipped this today)
halved cherry tomatoes (not in the recipe, but good)
Caesar salad dressing
parmesan cheese (shaved is best, shredded is good, grated is ok)

Mix up the veggies, in whatever quantities you want. This can be done ahead of time. Right before serving, add the parmesan and mix well. Then add the dressing and mix well.

As to how much of anything to use, I just use whatever I have on hand. I'd guess that today I used about a pound of broccoli florets, maybe three or four cups of cauliflower, four medium carrots, one green pepper, eight ounces or so of mushrooms, a couple of cups of tomatoes, a six ounce box of shaved parmesan, and most of a bottle of dressing.

  
  Member Comments About This Blog Post:

MISSABBY777 5/5/2013 2:13PM

    Sounds awesome! emoticon

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