Living on my own - grocery tips?

You want something affordable and then ask about Shakeology which is pretty much a total rip-off and scam... o_O

Negative. Just eat regular food, but do invest in a food scale and PROPERLY weigh and log your food. Weigh all solids, and measuring liquids.

My personal must have items as of late are Cheerios, milk, Greek yogurt, protein powder, fruit, carrots, peanut butter (and PB2 for when I lack the calories for regular peanut butter), chicken, ground turkey, eggs, sliced cheese, and whole wheat bread.

I'm not going to argue the validity of a MLM company. Suffice to say I would give them $1 let alone $120 a month on average (which for the record is 1 week of food for my family of 4).

I use Designer Whey French Vanilla protein powder and either shake it into 8oz of milk or mix it into 340g of Greek yogurt. I found that protein powder fairly quickly and since I liked the flavor I've stuck with it. I'll admit I'm more of a snack as I feel hungry type person, so I only really make a single structured meal a day for my family (dinner). We'll have shredded chicken in the crockpot, chili, grill or bake chicken and have steamed veggies, turkey meatballs, turkey meatloaf. In the next week or so we'll be having egg salad sandwiches, pad thai, baked chicken nuggets, and cheeseburgers.

Healthy and Cheap Staple Foods

Rolled Oats
Bananas
Canned Beans
Eggs
Frozen Veggies or whatever fresh produce is on sale that week
Bulk Grains like bulgur wheat

depending on your budget and nutritional needs it can also be good to throw in things like
greek yogurt
2% milk (skim is actually bad for you)
frozen berries, apples, citrus fruit
chicken breasts, ground turkey, ground beef, lean sausages etc
canned tuna
cottage cheese
all natural/unsweetened peanut butter and other nut butters
whole grain, spelt, etc bread
more expensive grains like quinoa
prewashed greens/salad mixes

some condiments which are pretty low cal and helpful
mustard
flavored vinegars (red wine, balsalmic, and rice)
soy sauce
sriracha
tabasco
crushed red pepper
smoked paprika
garlic powder
honey
cocoa powder
curry powder

also helpful to pick up fats and oils like
olive
coconut
sesame
mayonnaise
butter

Pay attention to sales and stock up a bit. This has been a saving grace for me. Eggs on sale? I buy 6 dozen. Cereal on sale? I find a coupon and fill my cabinet. This allows me to afford more expensive items such as fresh produce, Greek yogurt, diet soda and "fun foods" like chips and dessert items.

Shopping and cooking for one person can easily blow a budget. The advice about using your crock pot is great. Your freezer is your friend when you cook for one! I also keep an eye on deals at local restaurants. I can turn a $10 Chinese takeout into 4 meals pretty easy.

So I always like to keep the list of things below constantly stocked in my kitchen. I will buy meats/fish/proteins, and whatever veggies and fruits are fresh and in season, and then decide what to make depending on what is on sale! With this list of condiments and cooking goods, you can pretty much make anything! A few kitchen items (that are beside the obvious) I find I can't live without: 1) my immersion blender, 2) my slow-cooker (crock pot), 3) meat thermometer, 4) cheese grater, 5) tupperware tupperware tupperware (so I can cook in large quantities and freeze).

Here is what is always in my kitchen!

FLAVOR STAPLES:
Olive oil
Coconut oil
Toasted sesame seed oil
Apple cider vinegar
Rice wine vinegar
Balsamic vinegar
Soy sauce
Curry powder
Turmeric
Cumin
Coriander seeds (ground)
Paprika (smokey)
Garlic powder
Cinnamon
Nutmeg
Ground ginger
Vanilla extract
Dried oregano
Dried marjoram
Dried thyme
Dried rosemary
Dried dill
Meat rubs
Salt
Black pepper
Honey


FOOD FOR YOUR PANTRY:
Canned tomatoes (diced, whole, sauce, etc)
Pasta sauce
Light canned coconut milk
Thai Kitchen red curry paste
Black beans (canned or dry)
Non-fat refried beans
Garbanzo beans (canned or dry)
Sweet corn (canned or dry)
Peas (canned or dry or frozen)
Kidney beans (canned or dry)
Sauerkraut
Red lentils
Yellow lentils
Split peas
Bulgur wheat
Pasta (whole wheat is good)
Rice noodles
Udon noodles
Tuna fish
Canned salmon
Brown rice/wild rice blend
Quinoa
Corn meal (for polenta, etc)
Peanuts
Cashews
Raisins/currants
Corn starch
Flour (unbleached)
Sugar (cane or brown)
LOTS of things I have canned myself (home-made ketchup, pickled things, low-sugar preserves)
Soy protein isolate (goes in my smoothie every morning!)


FOR THE FRIDGE:
Dijon mustard and/or yellow mustard
Sriracha
Chicken & veggie boullion
Miso paste (good for soup, but also for fish glazes!)
Chopped garlic
Pickles/pickled things (great snacks)
Ketchup
BBQ sauce
Tamarind sauce
Lite mayo
Greek yogurt
2% milk
Eggs
Relish
Salsa


FREEZER/FRIDGE (proteins/etc)
Chicken (i like thighs, and they're cheaper)
Chicken sausages
Bratwurst
Lean pork tenderloin
Bacon (yes...you heard right)
Lentils (ask me about my red lentil soup if you want)
Ground buffalo/elk/venison/extra-lean beef
Halibut, trout, salmon, mahi-mahi, cod, or tilapia
Frozen dumplings (trader joe's)
Tamales (from my favorite tamale lady)
Corn tortillas


Some of my favorite things to make are:
Thai coconut curry w/ chicken and veggies over rice noodles
Chicken with warm turkish spices over rice
Curried butternut squash soup
Cauliflower carrot soup
Miso udon noodle soup with pork and veggies
Veggie ragu with sausage
Tinga de pollo (slow-cooked chicken with chipotle)
Pork slow-cooked with sauerkraut and apple served over mashed potato
Cashew/parmesan crusted fish
Steamed: carrots, or broccoli, or green beans, or sweet potato
Seared: asparagus, or green beans

oh...the list goes on!

Don't go to the store hungry especially since you are just one person. Always go through sales ads and have a grocery list.

Make sure to buy spices because you don't want bland food and don't be afraid to try new recipes. Find a few flower pots at garage sales and grow some herbs.

Having a food scale is very important, that way you don't cook too much.

I personally don't think shakeology is worth the money, there are better products to for less money. I don't live in the US anymore so I can't help you with a name.

I have a SUPER limited budget for my family of 3, but I always make sure we eat well and healthy. Here is what we (the adults) usually eat:

Breakfast:
Ezekiel bread with avocado and crushed red pepper flakes
Protein shake (whey powder and almond milk, with frozen fruit, spinach, questionable bananas, etc)
**We tried expensive dieting protein powders, but have found that low-sugar, high-protein, cheaper options from the grocery store work just as well for 1/3 of the cost or less

Lunch:
Whole Grain and Flax wrap with hummus, turkey, veggies and olives, low fat popcorn, veggies
PB&J with veggies

Dinner:
Salmon roasted with cherry tomatoes, rice, green beans
Chicken thighs, veggie and pasta salad (no mayo, just lemon and olive oil), fruit
Horseradish meatloaf, mashed cauliflower, asparagus

Snacks:
Homemade kale chips
Lowfat popcorn
Mini marshmallows with fresh fruit (I know this sounds crazy, but I am a sugar person and this keeps me from eating an entire pie or something)

I typically spend about 80-90/ week on groceries, but do not coupon.

Beans are really cheap. You can buy in the bulk section or in other dried areas of the store. Cook them when you get home and then freeze them in your freezer.

In grad school I lived on eggs and rice. One really cheap and delicious meal (although admittedly high in sodium):
A clove or two of minced garlic and about 1/4-1/2 an onion sautéed in olive oil. When the onion is translucent, add already cooked rice and fry with soy sauce. Set aside. Add a bit more olive oil and fry an egg over easy. Put the egg on top and crack the yolk into the rice. Stir and enjoy!

PrizePopple wrote: »

I'm not going to argue the validity of a MLM company. Suffice to say I would give them $1 let alone $120 a month on average (which for the record is 1 week of food for my family of 4).

Does it really cost that much?? Holy cow!!

I buy family pack size meats and break them down into individual serving sizes and freeze them. I also stock up on frozen veggies when they are on sale.

If you shop at Meijer, I would highly suggest signing up for their Mperks program. They have a lot of good coupons on there, including coupons for meat and produce. You can also earn some really good coupons towards your total purchase depending on how much you spend there a month.

A vacuum sealing machine (e.g. FoodSaver) can help a lot with the buy bulk/package individually thing. It can extend the freezer life of meats and many veggies to a year or more. You can also cook up batches of things like beans or chili, freeze individual-sized portions in one of those little semi-disposable rubbermaid food storage tubs, pop them out of the tub when frozen and then vacuum pack in a bag. The whole bag can then be tossed in a pot of boiling water to reheat.

Shop by checking out the circular. Plan your meals around what veg/fruits are on sale. You can stockpile meat that's on sale in the freezer for later. Should be able to EASILY do it under $25 a week. I fed 5 people for $55-65 a week without coupons. Mainly shop the outside of the store for ingredients rather than preprepared stuff to avoid expensive stuff and the stuff that's loaded with cheap fats (which makes profits on pre-prepared stuff higher).

A list of foods to keep in your kitchen at all times to ensure that you are always ready to create a quick and healthy meal.

When it comes to cooking and preparing food, no matter our good intentions, we often fall back on fast food or take-out. And now with a great many more options readily available to-go, it is often a viable option for eating well. However, it is also used too readily as an excuse, and with a few exceptions, you are better off preparing your own food and being in control of the contents of the food going into your body. With a little knowledge, a little planning and a little creativity, you should be able to quickly and easily put together a balanced meal in minutes.

Some people like to be organized, even to the extent of complex shopping lists, spreadsheets and meals planned days or weeks in advance. I admire that, but I know that I will never fit into that category. I don’t even know what’s for lunch, and that’s about an hour away. What I can do well, though, is shop strategically and stock my cupboards and fridge so that even when there is “nothing to eat in the house,” I can make not only a healthy and satisfying meal, but one that is quick and tasty too.

When shopping, read food labels. Look beyond potential label traps such as “low fat” (often high in sugar), “trans-fat free” (can be high in saturated fats), “natural” or “organic” (but not necessarily healthy) to find out what you are really eating.

Shopping is the first key. The other is to master a few basics in the kitchen. You do not need to be a gourmet chef every night, but learn some simple cooking basics to help you create meals from “nothing” in the pantry and help you take shortcuts in the kitchen. That also means that what you cook is edible.

Pantry, Freezer and Fridge Essentials
Pantry:
Pastas—thin styles will cook quickly

Gnocchi—cooks in seconds

Rice noodles

Quick-cooking rice and other grains such as couscous and quinoa—just need boiling water to be ready in minutes

Tinned legumes, such as lentils, chickpeas and black beans—a great, convenient protein source

Baked beans

Tinned tomatoes and tomato puree—think pasta sauces, soup bases, quick stews etc.

Canned fish, such as tuna, salmon and anchovies—used for anything from sandwiches to salads

Dried and tinned fruits

Oats, oatmeal and other breakfast cereals

Condiments, such as soy sauce, mustard, sweet chili sauce, chili flakes, dried herbs and spices, olive oils, assortment of vinegars (balsamic, white, red), honey, nut butters, capers—these all add essential flavor to the basics.

Potatoes, sweet potatoes and other root vegetables—keep in a cool and dark cupboard

Stock, either liquid or powdered

Garlic and onion

Sports foods/muesli bars

Fridge and Freezer:
Low fat cheese and milk, including long-life milk in the pantry

Frozen vegetables—so good for emergencies, with no compromise in nutritional content compared to the fresh version.

Yogurt

Fresh pasta/Hokkien noodles

Frozen individual portions of chicken, salmon and beef

Eggs

Fresh herbs, such as parsley, basil, chives and mint—freeze well by washing and patting dry before freezing in small snap-lock bags

Frozen pizza bases and tortilla wraps

Lemons—juice can be frozen in ice cubes for small, quick servings

Sliced whole grain bread and English muffins—can be kept frozen

Salad greens, vegetables, tomatoes and fresh fruit—if you can buy these in smaller quantities so they stay fresh, you are more likely to use them. Also, buy seasonal produce as it will last longer and taste better and probably be the most economical.

Quick cooking cheats:
Stock your kitchen with some essential cooking equipment: a decent-sized pot, non-stick pans, a grill or BBQ, chopping boards and knives. This will make getting in the kitchen and preparing food not only much easier but much more pleasant.

Also invest in a couple of simple recipe books so you can get some ideas on flavor and techniques. Then experiment to find out what you can substitute or add to make the dish your own.

Consider a local grocery or market delivery service. It’s not only a time saver, but you are also more likely to buy what you need rather than get distracted by other temptations.

The microwave is not just for frozen meals; it’s a great way to steam veggies, for example. It can also be used to give roasted veggies a head start: Steam sweet potatoes until tender and then spread them out on a baking tray. Spray lightly with oil and place under a grill until they are golden chips.

Make friends with a wok, one of the quickest ways to cook up a healthy dinner. Using bags of pre-chopped veggies or frozen packs makes it even quicker.

Salad greens can be bought pre-washed and meats trimmed and sliced. It may be a bit more expensive, but it’s another great time saver.

Eggs are such a great staple and can be used for breakfast, lunch or dinner. Frittatas and omelettes are versatile, but there is nothing wrong with a simple egg on toast for dinner. Or baked beans on toast. Or cheese on toast, especially with a side of some steamed veggies.

If you do get more time on a weekend or cook more than you are going to eat, consider freezing individual portions or just eating leftovers the next day for lunch or dinner.

Eat breakfast for dinner. When truly stuck with nothing, some breakfast cereals are actually an acceptable (nutritionally speaking) option. Add some yogurt and fruit and get to the shops soon.

Some quick cheat pantry meals, quicker than ordering take-out:
Couscous salad: Pour hot stock or boiling water over couscous, cover and leave to stand a few minutes until tender. Meanwhile, steam fresh or frozen broccoli florets and green peas, drain tinned chickpeas and chop some cherry tomatoes in half. Combine with couscous, drizzle with olive oil and a squeeze of lemon juice and some fresh parsley if you have that on hand. Season to taste and top with some toasted pine nuts. Instead of using couscous, you could also make a pasta salad or even a lentil salad using drained, tinned lentils.

Tuna pasta: To cooked pasta or gnocchi, add drained tinned tuna, chopped tinned tomatoes, capers, chopped basil and season to taste. Top with crumbled feta.

Frittata: Sauté a chopped onion in a non-stick pan over medium-high heat. Add steamed vegetables and mix. Pour over lightly whisked eggs and gently stir. When the edges start to set, top with some low-fat cheese and place under a hot grill until browned and bubbly.

Fried rice: Prepare some par-cooked quick rice (the partially cooked packets cook quickly in the microwave). Let cool and set aside. In a wok heat a small amount of oil, add an onion, garlic and some chopped ham (optional) and stir quickly until onion is cooked. Add vegetables (use either drained tinned corn, greens peas or some frozen mixed vegetables) and stir until hot. Push to the side of the pan and add an egg, stirring quickly to scramble. Then add rice plus some soy sauce and sweet chili sauce to taste and stir until hot throughout. Top with some coriander.

Chicken and noodle miso soup: Combine some miso paste or miso soup mix with a dash of soy sauce and water and bring to a boil. Add thinly sliced chicken pieces, a handful of asian greens or other thinly sliced vegetables (either fresh or frozen) as well as some fresh Hokkien noodles. Cook 2-3 minutes until tender.

Get to the store and get cooking!


Read more at http://triathlon.competitor.com/2014/06/nutrition/eat-healthy-at-home-even-with-a-hectic-schedule_6755#pMWxyodybqqm6tQl.99