I have no idea how to create a meal plan on my budget

JBWitters

I live with my bf who works barely full-time at minimum wage. We can't really afford more than 200 on food at the most. We're just barely above the limit to get food stamps which is really rough because I don't know what to do other than stretch rice or pasta, but I'm so sick of feeling so awful from my poor diet and weight.

I'm 5'3.5" and last I checked 172lbs thanks to medicine I was taking for sleep/ bipolar disorder (seroquel)

I love vegetables and fruits. Greens I'm not a fan of, but at this point I'll do what it takes. I don't want to starve though as I've had problems with starving myself in the past.
I hate cheese and milk and most things like mayo, mustards, dressings, the only meat I really like is turkey and chicken.

Any advice?

tarabole

It's hard when you are on a tight budget to eat healthy but it's not impossible. Definitely structuring your eating around produce is a good idea. Humble foods like cabbage and spinach are inexpensive but amazing for health and weight loss and beauty. One of the most inexpensive things I make is a slaw using vinegar cabbage and carrots and keeping that in the fridge to have as a side. Eggs are a good source of protein and making omlettes for meals with lots of vegetables can be a good way for a filling low cal healthy meal.

macgurlnet

How long does that $200 need to last you? I'm guessing a month?

Lentils and dry beans are pretty inexpensive. Check for sales at local grocery stores and/or shop at Aldi if you have one in your area.

Check out budgetbytes.com for recipes.

~Lyssa

SolotoCEO

In my opinion if you can spend $200 a month on food - you can eat healthy as long as you are willing to put the effort in and cook. Frozen boneless, skinless, chicken breast is generally $2 or so dollars per pound. A pound of chicken, a pound of potatoes, a pound of carrots all made into stew could last the two of you at least 3 meals. Chili is also inexpensive to make (use the cheapest cut of meat you can find - or use chicken). There are tons of things you can make for not that expensive.

TrainTheTiger

Roast a chicken. Between the two of you, that's two meals for $6 plus veggies and carbs. Brine the chicken (1/2 cup of salt in 6 cups of water for an hour. Take it out, stick a tablespoon of butter under each breast, wipe some olive oil on it, and crack some pepper on it. Roast at 400 (in a rimmed cookie sheet or baking pan on a wire rack) 15 minutes with one wing up, turn it over and put the other wing up for another 15m. Then put it breast side up for 20-35 minutes (a cheap thermometer is $7, and really the only way to avoid dry meat.) Take it out, let it rest for 20 minutes. You can each eat a breast the first night with veggies (steam in bag is more expensive than fresh, but convenience can't be beat) with some rice. Pull the rest of the dark meat off and put in a ziploc container with the rest of the gravy (stir a tablespoon of flour into the fat and cook slowly while constantly stirring until the flour isn't raw). Day 2, you divide up the meat and gravy over rice. Bada-bing.

Annr

If you qualify there might be food banks in your area you can get some staples from. I reside on the coast of Oregon, and there are 3 I can use throughout the month if I choose to. Sometimes I just get fruit and veggies, and other times the works. Don't give yourself a guilt trip about it, reality happens. My husband was disabled for awhile and couldn't work and I took care of him. He was a military guy so my thought was, "its time society took care of us for a change". I have realized that eating healthy is expensive to a degree. Canned veggies and beans make a great soup if you rinse them all first. I have been known to make a pot of soup and eat off it for the week! The food banks give out breads, and meats as well. Sometimes someone shoots a deer, or fishes more than they are allotted and so it gets used as food bank staples. Nothing like have Elk in your freezer that says "Illegally poached***Evidence" :-)

Annr

Feel free to add me as a friend if you wish specifics

bathmatt12345

Beans, Rice, Frozen vegies are good fillers to extend your food budget, eggs, chicken and pork are reasonably priced for protein. I have a family of 3 and live on about 250-300/month for food.

Eddie__Jones

Beans, brown rice, tuna.

does cottage cheese count as milk and cheese to you?

shadowfax_c11

It's hard when you have little money to spend on food but there are some things you can do that will help.

Inexpensive protein sources
Lentils, dried peas and beans, eggs.
I buy meats in bulk when I find them on sale. I reportion then package into quart size freezer bags, and keep the portions small. A 3 pound bag of frozen chicken breast tenderloins goes a long way and is cheaper per pound than chicken found in the meat aisle.

Rice as you know is inexpensive and you can find a number of varieties. I also like to have pearl barley as a side dish cook just like rice.

Fresh veg can be expensive but you can often find large 3-5 pound bags of frozen veg for a few dollars. I just bought California blend, corn and mixed vegetables for about $1 a pound Broccoli is also another good veg to buy in bulk in the freezer aisle. Also go for things that are in season. They usually are the best bang for your buck.

Also if you have access to a local farmer's market, roadside farm stands or flea market during the warmer months (usually May-November in the Northeast) be sure to go frequently. You can usually get quite a lot of great veggies for under $20. Be proactive and buy lots of fresh veg in the growing season and either can it or freeze it.

As someone else said, my chest freezer is my favorite and best investment. You can freeze a lot of fresh veg with very little prep work and also have space to store batch cooked soups, and those great bargains on meats, especially things like Hams and turkeys at holiday times can be found for very low prices and can provide for many meals if you plan right.

If you have friends who hunt ask them about sharing part of their catch. A lot of hunters are very generous and will give venison and other wild meats to those who can use the meat or some will give you a whole deer and all you do is pay for the processing which comes out pretty cheap per pound.

Invest in fishing equipment and do some fishing if the resource is available. Fresh fish makes a good addition to your meal plan. And you really don't need anything more than a basic rod and reel and some hooks sinkers and bobbers. These items are inexpensive. Bait can be found for free in the yard and along the water.

Learn to forage. Check out http://foodunderfoot.com/ They have a lot of information on fresh natural food that you can find growing in your own yard or neighborhood... even if you live in the city.

Make your own bread. A basic bread is pretty easy to make and cheap too. There are lots of great recipes on line.

Grow your own. Even if you don't have space for a garden you can grow herbs and ,a few vegetables, in containers.

When you don't have much money you have to learn to not be too picky about what you like. Learn to enjoy many foods and be willing to experiment.

teagirlmedium

Have you tried checking if you qualify for food banks in your area. Out here food banks do not have the same income requirements as Food Stamps. Out here you can not qualify for food stamps and still qualify for Food Banks.
Other than that I would say check the free couponing apps, day old bread stores, buy the meat that says reduced price and freeze/cook them as soon as possible, and pick something cheap to base your meals around. There are many people on line who give cheap meal ideas on their blogs or in their videos. Check out some food shopping videos for people around your budget and follow what they bought/ take shopping tips from them.
Good luck.

chastity0921

Make sure you are cooking in bulk. Frozen fruits and veggies. Large bags of rice and beans. Buy seasonal, and at the farmer's market if you have one. I live on $60 every two weeks for groceries. I will sometimes eat the same meal for three days straight. You can eat pretty much whatever, but your portions may have to be reduced for calorie restriction.

TrainTheTiger

Well, I posted a simple roasted chicken recipe, but it seems to have disappeared. Long story short, brine a chicken that costs you $6. Roast it after smearing on olive oil and black pepper. Make gravy afterwards (1 TBS flour). Each of you eat a skin-on breast on day one. On day two, you take the rest of the meat you pulled off the carcass and pour it over brown rice with the gravy. Two meals for two people, $7 not including rice/steam in bag veggies.

TrainTheTiger

Your other magic ingredient is boneless skinless chicken thighs. They're usually pretty cheap, and can be used in almost any recipe (chicken tikka masala, moroccan chicken, etc.) If there are two cookbooks I go back to again and again for paleo food (which you can de-paleo by adding rice or pasta too), it's "Well Fed" and "Well Fed 2." They are both very good at showing you how to create "modular" meals with inexpensive ingredients by changing out the combination of vegetables and spices. 1lb of ground beef done 15 different ways, the only additional cost being vegetables (like a bag of frozen cauliflower) spice blends (which you make yourself cheap), and maybe coconut milk.

mitch16

TrainTheTiger wrote: »

Well, I posted a simple roasted chicken recipe, but it seems to have disappeared. Long story short, brine a chicken that costs you $6. Roast it after smearing on olive oil and black pepper. Make gravy afterwards (1 TBS flour). Each of you eat a skin-on breast on day one. On day two, you take the rest of the meat you pulled off the carcass and pour it over brown rice with the gravy. Two meals for two people, $7 not including rice/steam in bag veggies.

You can stretch it even further by boiling the carcass in water/broth... Add some onions, celery, carrots, noodles (homemade or storebought) and you have chicken noodle soup...

HealthyVitamins

I live in South Africa, so converted to dollars I live on about $80-100 per month, I cook all my meals bulk so nothing goes to waste and live off chicken, rice, chilli, I make my own thai curry sauce using knorr powder packets. I make my own curry sauce using spicy tinned veg etc. Chilli is simply 500g of mince, a tin of tomatoes, a pepper, cumin and cayenne, that barely costs anything and lasts 5 days throughout the week.

debrakgoogins

Everyone has given great ideas. Something that helped me when I was a single mom...eggs. High in protein, filling and nutritious. An omelet is inexpensive to make and will fill you up for breakfast or dinner. Make twice as much as you need for a meal and freeze the remainder for a second meal. This way, if you are pressed for time or have a busy week, you are less likely to make a take out stop. When you find meat on a good sale, buy extra. Cook it ahead of time then portion it out and freeze it. I buy pork loin on sale for super cheap then cut it up myself. I make boneless chops, a few roasts and some strips for stir fry. I can easily get 5 meals out of one pork loin that may cost me $15. I found an article that might help you as well:

http://www.thekitchn.com/10-smart-tips-for-eating-healthy-on-a-super-tight-budget-reader-intelligence-report-211182

jenovatrix

If you have Asian or Hispanic markets around you can usually find produce for cheap there.

shadowconn

$200 a month, 2 people. NOt a problem. Well, it's still gonna be tight. But here's a shopping list. My budget is $200 a month. This is what I bought, and what it made

Shopping list 1 = Under $200.

Shopping 12-7-2015

French Fries
Hamburgers - 8
Cream Cheese Cherry Scones
Spaghetti and Meatballs

4 pounds hamburger
2 pounds sausage

1 jar diced garlic
3 8-ounce can tomato sauce
2 diced tomatoes
2 crushed tomatoes
2 cans tomato paste
2 onions
2 green peppers
1 large oil
1 cilantro
2 creamers

1 10 pound bag potatoes
1 sliced cheese

1 butter unsalted
1 Heavy Cream
1 container eggs
1 can cherries
1 Powdered Sugar, Sifted

1 bag bread crumbs
1 parmesean cheese
1 basil
3 boxes spaghetti
1 hamberger buns
1 bag mini sub rolls

Shopping list 2 = $180ish (these are purchased in indiana)

Pot Roast
Pizzas (Sausage and bacon with ranch)
Sunday night stew
beef and bean burritos
breakfast sandwiches

2.00 lb(s), Beef - Ground, 80% lean meat - $8.98
5.00 lbs, Beef - Chuck, clod roast, lean only, cooked, roasted - $22.45
2 containers Beef Broth, 100% Natural, 100% Fat Free
2 lbs, Hot Sausage
1 pound bacon - $3.69

8 large onions = $3
4 WHOLE, Whole Red Bell Peppers - $3 + 1 free
1 jar jalepenos
Jar of diced garlic
3 pounds Carrots, raw - $2.23
10 lbs bag potatoes - $4
1 bag celery
2 bags frozen green beans - $2
3 jars salsa - $2
2 tomatoes - $2

24 pack water - $2.69

Worcestershire Sauce
2 Light Ranch dressing
vinegar
baking soda


4 bag soft taco shells = $3
3 french breads (dough)


3 cans tomato paste
4 cans tomato sauce
3 blocks cheese - $7.50

1 bag of beans to be turned into refried beans

Thyme
Onion powder
massive pack of eggs = <$4
creamer
coffee - $6.49
heavy whipping cream = mashed potatoes

Shopping list 3 = 190ish

Cheesecake Squares
hot and spicy drip beef
Pork chops and pinapple fried rice
Biscuits and Gravy
scalloped potatoes and ham
beer braised beef with onions
Tamales
Carrots
peas
3 Sandwich rolls - packages
1 pound sausage
1 pork roast to be cut into steaks/ chops
8 pounds Chuck Roast, 5-8 pounds
1 ham (1lb at least)
3 packages (8 Ounces Each) Cream Cheese, Softened
8 Eggs
1 Sour Cream
1 heavy whipping cream
Lactose Free Milk
Coffee
1 Butter

1 bag potatoes
2 bags carrots (2 lbs)
3 bags frozen peas
12 Large Onions
1 boxGraham Crackers
2 boxes scalloped potatoes

Walnuts

1 cans pineapple chunks
1 bag rice ?

1 Tablespoon Rice Wine Vinegar
1 Hot Sauce
1 jar (small) Drained Pimentos
1 light mayo

1 6 pack cheap Beer
Rosemary
8 Beef Stock
1 can 28 Ounce Crushed Tomatoes
1 jar (16 Ounce) Pepperoncinis, With Juice
1 jar (16 Ounce) Hot Cherry Peppers, Drained
2 jars (4 Ounces Each) Pimentos
1 Provolone OR Mozzarella Cheese
4 ounces dried New Mexico chilies
2 ounces ancho chiles
2 ounces pasilla chiles
2 bags dried corn husks, about 3 dozen
4 cups masa mix
1 cup Lard

Read more at: http://www.foodnetwork.com/recipes/tyler-florence/beef-tamales-recipe.html?oc=linkback

Lounmoun

Meal planning will help you to use your money better. Think about using leftovers for other meals as you plan.
Use what you buy. Look at what you already have while you plan meals. You don't get to be as spontaeous and picky when you are poor.
Check store ads for sales.
Buy store or generic brands.
Don't buy things that are already shredded, boned, skinned or cut up.
Buy fresh produce in season. Frozen vegetables and fruits can reduce waste.
Soup is a good dollar stretcher. Make a big pot once a week. It reheats well and freezes well.
Eat more meatless meals. Dry beans and lentils are cheap.
Cut up meat and put it in soups, casseroles, stir fries, etc to make it go farther.
Drink mostly water.
Eggs, whole chickens or chicken thighs, potatoes, onions, carrots, oatmeal, rice, pasta, flour, powdered milk, peanut butter, bread, apples, tuna, canned fruits and vegetables are good staple foods.

If you search the internet for "$200 a month grocery budget" there are a lot of blogs and sites with ideas for frugal meal planning and shopping.

My family has enjoyed recipes from this blog-> http://www.budgetbytes.com

kshama2001

Another vote for buying whole chickens and having roast chicken the first night, then deboning the chicken and making a stock with the carcass, and making chicken soup on day two. Also check out the prices for small frozen turkeys. This will feed you for a week, easy. There are probably threads here on what to do with turkey leftovers.

I spend a few minutes each week looking at the supermarket flyers, seeing what meat is on sale where, and planning my shopping accordingly.

There's a farmer's outlet near me that has consistently low prices on fruits and vegetables. I buy some out of season fruit and veg frozen.

DoNotSpamMe73

Use the markets for cheap food & track your calories. Pasta, curries & rice are cheap and have plentiful options.

JustinAnimal

Eggs

DoNotSpamMe73

JBWitters wrote: »

I live with my bf who works barely full-time at minimum wage. We can't really afford more than 200 on food at the most. We're just barely above the limit to get food stamps which is really rough because I don't know what to do other than stretch rice or pasta, but I'm so sick of feeling so awful from my poor diet and weight.

I'm 5'3.5" and last I checked 172lbs thanks to medicine I was taking for sleep/ bipolar disorder (seroquel)

I love vegetables and fruits. Greens I'm not a fan of, but at this point I'll do what it takes. I don't want to starve though as I've had problems with starving myself in the past.
I hate cheese and milk and most things like mayo, mustards, dressings, the only meat I really like is turkey and chicken.

Any advice?

Actually throw potato in also(keep it in the dark & it'll last for ages). While fresh veggies are delicious I'd suggest going frozen. Easy to prepare, cheap and they don't go bad all great things on a restricted budget.
http://myfridgefood.com/ You can use this if you're stumped. I said track calories not food before & I mean it. Both starving & over eating will make you feel sick and eating what you don't like will make you depressed. Do not count exercise calories.
Message me if you have any questions/support!

devil_in_a_blue_dress

My grocery budget is 230/month for 2 adults and a 6 year old.

The best advice is to shop sales weekly and really look all the stores in your area and what staples cost. One of my local stores sells eggs, milk, and butter for significantly less all the time -- chicken goes on sale there 2 times a month. BUT I can usually get produce/cheeses/pantry cheaper elsewhere, unless there are sales.

I cut about 150 dollar off our budget when I left my job in August, but we eat the same just because I pay attention. I used to buy 2.5lb bags of frozen chicken for 6.00 and be fine with it. Now I won't pay more than 3.00 a bag for it. Same with produce, I used top drop 3.00 for brussel sprouts, now I won't buy the, until they are 2/3.00.

courtney_love2001

On a side note, Seroquel can cause weight gain. Worth talking to your doc about if you have noticed weight gain while on this med and you are doing all the right things to lose weight but just aren't seeing it on the scale.

racheladkins2002

I was in the same situation last year after being laid off. Here are some of the foods we bought (Aldi is great if you have one):

1. Canister of oatmeal
2. Eggs
3. Dried beans
4. Brown rice
5. Whole wheat pasta - Aldi has this cheap
5. Frozen veggies (no salt or sugar added)
6. Bananas
7. Apples
8. Potatoes
9. Oranges or other seasonal cheap fruit
10. Peanut butter
11. Carrots (not the prewashed or baby carrots, they are more per ounce)
12. Bulk boneless skinless chicken thighs -- great to freeze in zip lock bags and dump in crock pot

SusanKing1981

If you haven't got one see if you can find a cheap slow cooker (crock pot?). You can then get away with buying cheap meat which will become lovely and tender after cooking all day. I buy very cheap beef steaks and cut into chunks, add a couple of chopped up potatoes a bag of frozen veg (peas, carrots and sweetcorn), onion, tin of chickpeas or lentils / beans and a stock cube. This should give 4 meals depending on your portion sizes.

suzan06

Annr wrote: »

Nothing like have Elk in your freezer that says "Illegally poached***Evidence" :-)

This is totally cracking me up! I agree, have no shame if you can access a food bank.

Also, ALDI- seriously the best prices overall without having to coupon and go to 5 stores. They have decent produce, just avoid the packaged stuff, same as in any other grocery store.

We feed 4 for ~500 a month, so a bit more than you but still a pretty small budget. We eat vegetarian, with lots of beans and eggs for protein. If I buy yogurt it is either a big tub or small containers that are about to expire, on special.

I use the crap out of my slow cooker for soups. Last night we had white bean, carrot, potato, and kale soup. Last week one night we did bean and veggie chili (tomatoes and carrots- both super cheap).

I was raised on a super duper tight grocery budget- our vegetable side dish was always a canned veggie. You can also get frozen for super cheap- all winter long our veggie side is frozen veggies or steamed carrots basically, with some salads thrown in (salads can get pricey, depends on how much fresh veggies are in your area).

suzan06

Also- you absolutely must meal plan!

Morgaath

Ideas and recipies
http://wegotreal.com/real-food-meal-plan-broke/