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Summary of this month's meals

Wednesday, May 22, 2013

BREAKFASTS THIS MONTH -
yogurt, flaxmeal, sunflower seeds, sour cream, strawberries
cheese omelet
Coconut Flour MIM w/butter, strawberries
MIM/OMM w/butter, eggs w/butter
chicken, onion, butter, sour cream
sausage & eggs
barley w/butter, cream & splenda; strawberries
Broccoli Sausage Quiche

LUNCHES THIS MONTH -
chicken, lettuce, dressing
Broccoli, Spinach and Chicken Soup
chicken, celery, mayo
cauliflower, eggs, sunflower seeds, dressing
Broccoli Sausage Quiche w/ sour cream, lettuce w/dressing
tuna, egg, celery, mayo, sunflower seeds
lettuce, eggs, dressing, sunflower seeds
Chicken Crust Pizza
Cabbage Salad
Cabbage and Mackerel Salad
Caribbean Pumpkin Soup, carrots, devilled eggs
tuna, egg, lettuce, dressing, sunflower seeds
Dump Sticky Chicken salad (celery, sunflower seeds, mayo)
Curried Egg and Cauliflower Salad

SUPPERS THIS MONTH -
catfish, coleslaw
chicken w/mozzarella & pizza sauce; lettuce w/dressing
Maple Mustard Chicken, carrot and sunflower seed salad
Chicken Crust Pizza, lettuce, dressing
chicken, creamed spinach
Maple Mustard Chicken, coleslaw
Maple Mustard Chicken, broccoli, carrots
Maple Mustard Chicken, sweet spud w/drippings
roasted chicken, Hellzapoppin Cheese Cauli-rice
Dump Sticky Chicken, fried cabbage
Broccoli, Spinach and Chicken Casserole
Cajun Catfish Stew w/sour cream, celery w/ranch
Tuna Cauliflower Casserole, salad
Chicken Ranch Dijon, broccoli
Chicken Ranch Dijon, zucchini
chicken skins, coleslaw
Dump Sticky Chicken, broccoli
Broccoli, Spinach and Chicken Casserole, cucumber salad

  


Week 4 of May 26 - 22 Prices

Wednesday, May 22, 2013

I have a better understanding for how people can end up out of food at the end of the month. It may not be actually out of food, but out of meals. I had a terrible time figuring out how to put what was left for the fourth week together to make real meals.

Day 22 -
Breakfast yogurt, flaxmeal, sunflower seeds, sour cream, strawberries
Lunch chicken, lettuce, dressing
Supper catfish fried in butter, coleslaw

Day 23
Breakfast cheese omelet
Lunch Broccoli, Spinach and Chicken Soup
Supper chicken with mozzarella and pizza sauce, lettuce with dressing

Day 24
Breakfast Coconut Flour MIM with butter, strawberries
Lunch chicken, celery, mayo
Supper Maple Mustard Chicken, carrot and sunflower seed salad

Day 25
Breakfast yogurt, flaxmeal, sunflower seeds, sour cream, strawberries
Lunch salad of cauliflower, eggs, sunflower seeds, ranch dressing
Supper Chicken Crust Pizza, lettuce with dressing

Day 26
Breakfast cheese omelet, strawberries
Lunch chicken, celery, mayo, strawberries
Supper chicken, creamed spinach

Day 27
Breakfast MIM/OMM with butter, eggs with butter
Lunch Broccoli, Spinach and Chicken Soup, strawberries
Supper catfish fried in butter, coleslaw

Day 28
Breakfast chicken, onion, butter and sour cream
Lunch salad of eggs, cauliflower, ranch dressing, sunflower seeds
Supper chicken with mozzarella and pizza sauce, lettuce with dressing

1765 average daily calories, 131 grams of fat, 109 grams of protein, 42 grams of total carbs, 14 grams of fiber, 28 net carbs per day.

Links to this week's recipes -

Coconut Flour MIM - adapted slightly from www.djfoodie.com/aspx/m/OMM-French-T
oast


Chicken Crust Pizza - the chicken crust part of it is from yourlighterside.com/2012/02/low-carb
-deep-dish-pan-pizza/

and then I added pizza sauce and more cheese

Maple Mustard Chicken - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2489303


Broccoli Spinach and Chicken Soup - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2487788
with some broth added to it to make it into soup

  


Week 3 of May 16-22 prices

Tuesday, May 21, 2013

Day 15
Breakfast Coconut Flour MIMs with butter, strawberries
Lunch Broccoli Sausage Quiche with sour cream, lettuce with dressing
Supper Maple Mustard Chicken, coleslaw

Day 16
Breakfast sausage and eggs
Lunch salad of tuna, egg, celery, mayo, sunflower seeds
Supper Chicken Crust Pizza, lettuce, dressing

Day 17
Breakfast yogurt, flaxmeal, sunflower seeds, strawberries, cream
Lunch salad of lettuce, eggs, dressing, sunflower seeds
Supper Maple Mustard Chicken, frozen broccoli, carrot

Day 18
Breakfast barley with butter, cream and splenda, strawberries
Lunch - Broccoli Sausage Quiche with sour cream, lettuce with dressing
Supper Chicken Crust Pizza, lettuce with dressing

Day 19
Breakfast cheese omelet
Lunch salad of cauliflower, eggs, ranch, sunflower seeds
Supper Maple Mustard Chicken, sweet potato with drippings

Day 20
Breakfast Coconut Flour MIMs with butter, strawberries
Lunch Chicken Crust Pizza
Supper catfish, coleslaw

Day 21
Breakfast MIM/OMM with butter, eggs cooked in buter
Lunch Broccoli Sausage Quiche, lettuce, dressing
Supper roasted chicken, Hellzapoppin Cheese Cauli-rice

Total cost of food eaten this week was $24.55, or an average of $3.51 per day.

Average daily calories = 1755, fat = 130 grams, protein = 101 grams, total carbs = 44 grams, fiber = 13 grams, net carbs = 31

Links to this week's recipes -

Coconut Flour MIM - adapted slightly from www.djfoodie.com/aspx/m/OMM-French-T
oast


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


Chicken Crust Pizza - the chicken crust part of it is from yourlighterside.com/2012/02/low-carb
-deep-dish-pan-pizza/

and then I added pizza sauce and more cheese

Maple Mustard Chicken - yourlighterside.com/2012/02/low-carb
-deep-dish-pan-pizza/


Hellzapoppin Cheese Cauli-Rice - recipes.sparkpeople.com/recipe-detai
l.asp?recipe=2487781


  


Make it yourself

Tuesday, May 21, 2013

Unfortunately, when you're trying to squeeze every last mouthful out of every last penney, the healthiness of what you're eating isn't always your top priority. Eating low carb on a tight budget is a good start, but then there's the issue of the quality of the food itself. For example, I've been getting a 30 oz jar of mayo at Aldi for $1.99, which is a great price, but even without looking at the ingredient list I can tell you that it has all sorts of unpronounceable stuff in it. Ditto with the salad dressings that they have for $1.39 for 16 ounces. And when you're relying on mayo and salad dressing, among others, to get in your fat and calories, it would be better if they were as healthy as possible.

I had planned to do a post with some recipes for things you can make yourself (like mayo and salad dressings) for not a whole lot more than if you bought them ready-made, but I'm running out of time to get this "month's" food done. So for now I'm just going to suggest that you look at things you can make yourself. Mayo is a snap, and if you make it with "pure" olive oil instead of EVOO, it's not all that much more expensive. OK, so maybe it costs about twice as much (Sam's has 101 oz for $12.88, or about $3.80 for 30 ounces, and olive oil makes up most of the cost and the volume of homemade mayo) but it's a lot better for you. A homemade vinegraitte made with pure olive oil will probably cost about the same as the bottled stuff at Aldi, and less than at Walmart or most anywhere else. A quart of plain yogurt, on sale, costs $2.00. A gallon of milk costs about the same, and makes 4 quarts of yogurt, so homemade costs only about a third as much. In fact, you can strain it and get 2 quarts of what amounts to Greek yogurt for not much more than the cost of 1 quart of the regular stuff.

Anymore, more about this some other time. It's just something that I have been thinking about lately, especially since I decided to go dairy free in May and I can't have my ranch dressing. I really really need to make another batch of my favorite non-ranch dressing, from Everyday Low Carb by Alex Haas.

  
  Member Comments About This Blog Post:

BUDGETMAW 5/22/2013 2:23PM

  I checked today and it was actually $2.39 per gallon of whole milk.

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JUNEAU2010 5/21/2013 7:47PM

    $2 for milk would be awesome!

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Eating organic - the Dirty Dozen and the Clean Fifteen

Monday, May 20, 2013

Wouldn't it be great to be able to eat organic - and on a budget? Unfortunately, unless you raise your own or have a good friend who does, chances are you won't be able to. The Dirty Dozen are the top 12 (actually 14) fruits and veggies in terms of probably pesticides on them. The Clean Fifteen are the 15 that are least likely to have pestidice residue. So, if you can, try to eat organic foods from the Dirty Dozen list (lettuce, celery, bell peppers, strawberries, spinach. cucumbers (though you can peel them and get rid of a lot of the pesticide residue), blueberries, green beans, and kale are the low carb items on the list. Also apples, peaches, grapes and potatoes. On the other hand, there's no need (or less need) to worry about pesticide residue on onions, avocado, cabbage, sweet peas, asparagus, eggplant, cataloupe, sweet potatoes, or mushrooms. Or on sweet corn, pineapple, mangoes, kiwis, grapefruit, or watermelon, though of course we won't be eating them anyway!

Here's a link to post by Mmmm Paleo about this issue. www.mmmmpaleo.com/2013/03/dirty-doze
n-clean-15-2012.html


  
  Member Comments About This Blog Post:

NAYPOOIE 5/20/2013 3:55PM

    annoying that you can't just eat without worrying about it.

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WOUBBIE 5/20/2013 10:10AM

    Good info! Organic is tough on the budget. Glad to see a lot of my favorites are already on the clean list!

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