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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

Sausage and Broccoli Quiche - recipes.sparkpeople.com/recipe-detai

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

and then I added pizza sauce and more cheese

Maple Mustard Chicken - yourlighterside.com/2012/02/low-carb

Hellzapoppin Cheese Cauli-Rice - recipes.sparkpeople.com/recipe-detai


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

  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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Other Blog Posts on Budget Eating

Saturday, May 18, 2013

I ran across these and thought I'd share them. Not specifically low carb, but Paleo is very close.

Guest post by The Paleo Mama on Paleo Parents - "Affording Paleo" - paleoparents.com/featured/guest-post

The Paleo Mama - "50 Paleo Things I Found at Costco" -

The Simple Paleo Life - "Think You Can't Afford Paleo?"

The Simple Paleo Life - "Paleo Grocery Shopping" (It's not cheap to eat grassfed beef, pastured organic chickens, etc., but you may find some ideas about how to get at least some of the healthier versions of things for less than at other places. I find that organic (even if not certified) grass-fed and/or pastured meats and eggs are expensive, but during the summer I can get great veggies for really cheap.)

Rats! I'm out of time and enjoying surfing to find posts about healthy eating on a budget. got to go, though. It's off to the Farmers Market for some (very expensive!) eggs and, I hope, some lard. And maybe some more plants for my garden. How about you? Do you have any favorite - or at least interesting or potentially useful - things you've found about eating right on a budget?


Week 2 at May 16 - 22 Prices

Friday, May 17, 2013

Day 8
Breakfast - Broccoli Sausage Quiche
Lunch Cabbage and Mackerel Salad
Supper Dump Sticky Chicken with fried cabbage

Day 9
Breakfast yogurt, flax, sunflower seeds, strawberries, cream
Lunch salad of eggs, lettuce, sunflower seeds, ranch dressing
Supper Broccoli, Spinach and Chicken Casserole

Day 10
Breakfast barley with butter and cream, strawberries
Lunch Broccoli Sausage Quiche, salad
Supper Cajun Catfish Stew with sour cream, celery with ranch dressing

Day 11
Breakfast MIM/OMM with butter, eggs with butter
Lunch cheese omelet, salad
Supper Tuna Cauliflower Casserole, salad

Day 12
Breakfast sausage and eggs
Lunch Cabbage and Mackerel Salad
Supper Chicken Ranch Dijon, broccoli

Day 13
Breakfast Coconut Flour MIM with butter, strawberries
Lunch salad of eggs, lettuce, sunflower seeds, ranch dressing
Supper Cajun Catfish Stew, carrot

Day 14
Breakfast sausage and eggs
Lunch Cabbage Salad
Supper Chicken Ranch Dijon, zucchini

Total cost of food eaten was $24.61, or an average of $3.52 per day.

I averaged 1788 calories per day, 131 grams of fat, 108 grams of protein, 45 grams of total carbs, 15 grams of fiber, and 30 net carbs per day.

Here are links to the recipes

Broccoli Sausage Quiche - recipes.sparkpeople.com/recipe-detai

Cabbage and Mackerel Salad - recipes.sparkpeople.com/recipe-detai

Dump Sticky Chicken - recipes.sparkpeople.com/recipe-detai

Broccoli, Spinach and Chicken Casserole - recipes.sparkpeople.com/recipe-detai

Cajun Catfish Stew - recipes.sparkpeople.com/recipe-detai

Scalloped Tuna and Cauliflower Casserole - recipes.sparkpeople.com/recipe-detai

Chicken Ranch Dijon - recipes.sparkpeople.com/recipe-detai
, slightly modified from allrecipes.com/Recipe/Chicken-Ranch-

Coconut Flour MIM - recipes.sparkpeople.com/recipe-detai
, slightly modified from shecookshecleans.net/2012/10/


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