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TIMEHASCOME56's Photo TIMEHASCOME56 SparkPoints: (51,758)
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6/19/14 12:17 P

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I know you posted this awhile ago. Thank you it was great info.

"The greatest thrill in life is doing what people say you cannot do."


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MYKITTYCONDO Posts: 28
6/12/14 12:16 P

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I started making my own dish soap, laundry soap, etc... it has made a huge difference in our budget. There are lots of recipes on Pinterest. Find one that will work for you and don't be like me, for too long I was skeptical but now I'm a convert!

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CARMIE34's Photo CARMIE34 SparkPoints: (90)
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5/12/14 11:00 A

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When on a tight budget, my grocery list is mainly of foods and less of cleaning products and other things. There should be always bread, cheese, cabbage, potato, cooking oil, chicken meat and some canned goods.

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CTUPTON's Photo CTUPTON SparkPoints: (120,383)
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2/4/14 2:55 P

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I just started bones for making soups. A friend gave me a ham bone and later I bought beef bones with marrow. The butcher already sawed these into smaller pieces.

chris

GOAL: Reduce A1C,BP,tryglicerides,and weight. HOW? By not eating added sugar, using Omega3s, base meals on veggies, water aerobics at least 3X week and using NuStep when I can't get to the pool.

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30 lbs. gone. Now to work on the next 10 lbs.


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GPHOENIX's Photo GPHOENIX SparkPoints: (44,652)
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1/30/14 7:58 P

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Wow! you guys have some GREAT ideas. Thanks so much for posting them.

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JUSGETTENBY42's Photo JUSGETTENBY42 Posts: 7,514
1/17/14 6:19 P

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Root vegetables and soup mix

Mary Canavan


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BAMAJAM Posts: 2,224
12/13/13 4:41 P

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I always check the meat dept for reduced packages. Just cook the items promptly...and the savings is usually fifty percent.
Also a thrifty tip is to prepare your own table decorations for Christmas. A bunch of holly or greenery from your yard, a red bow and some pine cones-- can produce a pretty touch. You can get ideas from catalog pictures where the prices are very high!
Happy holidays and Merry Christmas!

Rejoice in each new day; it is a gift!


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_SHESPARKLES_ Posts: 56
12/7/13 8:59 P

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Great list! I have to go grocery shopping for the next two weeks with the least amount of money we've had in quite a while, so all of these suggestions are much appreciated!

TAILLERY's Photo TAILLERY SparkPoints: (2,057)
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2/19/13 10:53 A

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More beans and less meat. Eggs. Make my own biscuit/pancake mix with whole wheat flour - cheaper than buying even the cheapest packaged mix. Less salad vegetables and more vegetables that need to be cooked.

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GATORJOY's Photo GATORJOY Posts: 4,928
2/16/13 9:26 A

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Only sale items or bogo's. And, bread, from the Merita bread store.


But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.
Isaiah 40:31 KJV


"Thus saith the Lord, thy Redeemer, the Holy One of Israel; I am the Lord thy God which teacheth thee to profit, which leadeth thee by the way that thou shouldest go." Is 48:17





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MRS_NELSON10 SparkPoints: (1,457)
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2/16/13 5:56 A

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This trip to the store i will be buying a couple of whole chickens. I will put them all in a stock pot to boil until done which will give me several pounds of chicken and chicken stock. Will freeze the stock after also boiling with onions carrots etc (do this after the chicken is removed) and freeze. Allow the chicken to cool and pull all chicken from the bones. Will have things like:

Bbq chicken sandwhiches and veggies with potato wedges (baked)
Chicken noodle soup with grilled cheese
skinny sour cream chicken enchiladas
Baked taquitos
Chicken fajita salad
Crockpot italian chicken
Chicken spaghetti made with low fat cheese
Skinny chicken bacon pasta
Skinny bbq chicken pizza

I will also be getting some ground beef to fix things on my george foreman, baked meatballs for meatball subs packed with veggies etc. Mine and my 2 year olds lunches are usually bean or veggie based or we have leftovers somehow. My breakfast lately consists of green Smoothies, (which i used spinach, banana, frozen berries and honey and peanut butter for. This time we will be shopping at aldi's so i will be buying fit and active options.

25 lb goals at a time! Final goal weight of 190.


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SICIANASARI's Photo SICIANASARI SparkPoints: (0)
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9/24/11 11:27 A

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I see someone beat me to posting the Hillbilly Housewife emergency list, which is an excellent one! Here are a couple more resources I like:

- Cheap health foods (breakdown by price per serving, to help you evaluate): recipes.sparkpeople.com/articles.asp
?i
d=1210


- 50 healthy foods for under $1/lb (nice, comprehensive list worth carrying!): shine.yahoo.com/event/green/50-healt
hy
-foods-for-under-1-a-pound-1677000


Edited by: SICIANASARI at: 9/24/2011 (11:27)
Some may say that I can't dance, but no one can say that I don't dance.
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Come and join us where "free" is our favorite price!
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HEALTHYHABITGAL's Photo HEALTHYHABITGAL Posts: 618
9/19/11 8:19 P

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I am new to this team. I love this thread. I use to do AngelFood Ministries, but they are indeed in trouble.

I have a household of EIGHT - three teenage girls, three little boys and a husband (and two big dogs).

Anyone on this team have a LARGE family they are trying to feed on a very tight budget ... while remaining healthy ?

Of course I already know the art of dry beans and brown rice and meat on clearance, produce in season, etc. Would love fresh ideas and great clean healthy recipes.

Deb in Houston

BAMAJAM Posts: 2,224
9/19/11 3:17 P

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I am glad that I don't have an appetite for steak-- Wow, it can cost more than 10 dollars per pound! Besides, red meat is not as healthy as chicken-- I love white chicken, and I buy it fresh or canned with there is a good deal on price. You can stretch the meals by adding rice and noodles for stir-fry which I love. Also, you can stretch the portions of Hamburger helper and of rice-a-roni mixes by cooking plain rice, and plain noodles and adding to mix. Also, this will reduce the sodium but you still have the flavor of the seasoning mix. Chicken helper, enchilada kind, is soo good! :-)

Rejoice in each new day; it is a gift!


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KURTORTOISE's Photo KURTORTOISE SparkPoints: (9,208)
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9/18/11 10:16 P

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JELAINE65; Those of us in the cities probably wish we were as lucky as you are.
A lot of people like me have no frills -- no TV at all, but I do have an Internet connection, and a basic pay-as-you-go cell phone. The only thing left to cut down on is food, although I'd really like to cut down on the rent :)

-- Kurt -- Frugalists & Simple Living Team (Co-Leader)
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I've already had all the bad things thrown at me early in life, so now that those are out of the way, my future should be wonderful.


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JELAINE65 SparkPoints: (3,954)
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9/18/11 1:44 A

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When cash is low, I cut back in different areas than food. For many years, I have stayed away from white flour, white sugar, red meat, etc. So, the list you printed on here wouldn't be what i would buy. I have an orchard, garden, and my family gets our own salmon, steelhead, trout, crab, perch, and venison. So, my food purchases are quinoa, bread with 3 grams of fiber or higher in each slice, 100% whole wheat grains, organic beans, brown and wild rice, etc. I buy most of my food purchases at a food coop. I make my own fresh juice, plus can tomato and grape juice, so needn't bother with buying juice. I do need to buy organic skim milk, egg beaters, and buy open range brown eggs and organic honey. Food to me is just too important for our overall health to cut back on when low on cash. Something else such as going to movies, Dish tv, netflix, and magazine subscriptions would be deleted before my grocery purchases.

Daily reminder: count my blessings, state my affirmations, walk with Jesus, think positive thoughts, help others,and spoil my grandkids.


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IMA_NEWME's Photo IMA_NEWME Posts: 280
9/17/11 11:00 P

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When my cash is low, I buy frozen veggies, rice, and if it's cheap enough, chicken. You can either make a meal of it, or turn it into stir fry. I'm very fond of beans and cornbread, too, so sometimes I go that route. (Yeay, beans! love them!) I always keep oatmeal on hand, too.

I'm a huge fan of Angel Food Ministries, but I see at their website that they're in trouble. Hopefully it's temporary. That program helps a lot of people..

"It's important that people should know what you stand for. It's equally important that they know what you won't stand for." ~ Mary H. Waldrip


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HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 8,170
3/6/11 11:55 A

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I fortunately have not been in that situation for a long time but I would focus on the big 3: healthy carbs, fats and protein and would get things that won't spoil for a long time.

Everything essential in bulk:
virgin coconutoil 5 gallon bucket
dry beans and lentils various kinds in 25 lb. bags
grains, some rolled (oats, rye, barley) in 25 or 50 lb. bags

Vegetables and fruit I can grow myself most of the year so I'd just get a few frozen ones.

Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




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RENEE2013 SparkPoints: (0)
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3/5/11 10:41 P

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We buy fresh fruit and salad fixins that we enjoy. Potaoes go a long way with us. Meat, I buy packages on sale, then put two servings in a quart freezer bag, just my husband and I. Luv coupons!
emoticon

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MARPET44's Photo MARPET44 SparkPoints: (74,341)
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3/5/11 5:29 P

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I freeze a lot of the produce and fruit, berries in season. At the grocery story my deals are the sale items in the fish and meat dept which I use to make soups, stews or chowders. Stretches the meat and if we get tired of it I pack it into the freezer for a quick meal in a week or two.

Once you replace negative thoughts with positive ones, you'll start having positive results.


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ATHENECA Posts: 28
2/23/11 1:22 A

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hillbillyhousewife has an emergency menu that's set up for a family of four. It's a little high in sodium, but it's a good emergency guide and the recipes are great. I especially like the lentil chili.
I feel lucky to live in a small town where I can get a 75# bag of potatoes delivered for $15.00. (works out to 20 cents a #) Stored properly, they'll keep for months. The local Indian grocery used to sell me over-ripe bananas at $5.00 a case, but now they plan better. LOL.

It also helps to use cheap ingredients in unusual ways. Oatmeal soup, for example, is cheap, filling, and delicious! Peanut soup: ditto!
Spices and condiments are a challenge. Try ethnic groceries. They're often willing to break things down into smaller, more affordable packages.

SIRIRADHA's Photo SIRIRADHA SparkPoints: (0)
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2/13/11 3:30 P

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I have 3 hens, so when they're laying I get 3 eggs a day. We also freeze a lot when our garden and plum tree are producing. When money was tight, we'd stock up on ham or turkey when they were on sale. They go a long way to adding taste to things like beans. We also buy fruits and vegetables that are in season.

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May all sentient beings be free from suffering.

May all sentient beings live at ease and in comfort.

May all sentient beings be at peace.
BROWNIE2953 SparkPoints: (5,555)
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2/13/11 11:01 A

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Eggs. Milk. Canned goods, which I often get from a discount grocer. I look at my cupboard supply and figure out which protein item would stretch them the most and still be tasty. Teas and onhand agave syrup make great lowcal beverages. Veggie soup with canned beans added, topped with parmesan is budget minded.

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NOBIGGY's Photo NOBIGGY SparkPoints: (9,569)
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2/13/11 8:06 A

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Food Lion always has the buy one get one free deal which really helps!

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HORSEHABIT's Photo HORSEHABIT Posts: 3,546
2/13/11 6:44 A

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I will buy anything that looks like value, my "must have" is soy milk.

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NOBIGGY's Photo NOBIGGY SparkPoints: (9,569)
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2/12/11 9:19 P

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tuna fish

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KISSFAN1's Photo KISSFAN1 Posts: 6,256
2/11/11 6:55 A

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I'm lucky that I have several grocery stores that double coupons (and sometimes double up to $1.98 coupons) so I'm always stocking up on great deals that way. I combine a sale item with a double coupon so get a lot of my stockpile cheap or free.

If I was running low on money I'd just go into my stockpile and eat what we have and add to it with things that are "must-have's" around here such as milk, eggs, and bread. I have a thrift bread store nearby where I can get whole wheat buns/bread for 99 cents so that is helpful and sometimes even find coupons for milk (Smart Balance for example) and even eggs from time to time.

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SHERYLP461's Photo SHERYLP461 Posts: 12,020
2/10/11 4:21 P

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I plan left over meals. For example if I make chicken stew I get 4 meals out of it. I immediately freeze half. We eat it that night knowing there is another meal and we eat it again later in the week. If I cook chicken, I save 1 breast and have a chicken tossed salad later in the week. You can see how this is going. It works well for us and I don't throw out much.
Sheryl

Sheryl Ft Pierce, FL
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"Being happy doesn't mean that everything is perfect. It means that you've decided to
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60SIXTY's Photo 60SIXTY Posts: 24,910
2/10/11 2:17 P

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Since I wanted to clean out the refrigerator, I set out anything that looked like leftovers for lunch. One thing that a lot of people do is waste food by not realizing it is in the refrigerator. I think this is one of the disadvantages of menu planning.

Today, I found left over stir-fried cabbage & onions.[with a minimum of canola oil].
I topped my salad with it and it was amazingly good.
Around here, cabbage is usually pretty cheap. And a little goes a long way.
Following the traditions of my grandmothers, who cooked during the GREAT DEPRESSION, and were first or second generation Germans, I add it to a lot of things in small amounts.
Stir-fries - cabbage can extend a bag of frozen stir-fry veggies.
Soups - I made a carrot soup and added cabbage to it.

Note to Vali - emoticon If you cook cabbage, remember that small quantities started out big quantities. You know what the balloons are full of.

Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

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"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
SHERYLP461's Photo SHERYLP461 Posts: 12,020
1/22/11 10:28 A

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One of my make do meals is dried navy beans, cooked with left over ham piece if I have it, onion, garlic. Served with cornbread and onions. It is delish! Salad goes well with it too.

Sheryl Ft Pierce, FL
EST
Spring 5% Challenge Leader
Summer 5% Motivational Leader


"Being happy doesn't mean that everything is perfect. It means that you've decided to
look beyond the imperfections."
--Anonymous










 
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60SIXTY's Photo 60SIXTY Posts: 24,910
1/22/11 6:52 A

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After looking back at the 1999 list again, I am surprised that peanut butter wasn't on it.

Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
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"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
ASPENHUGGER's Photo ASPENHUGGER Posts: 5,299
1/21/11 11:55 A

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Boy, it has been YEARS since I had to make $10 or $15 do for a family of 4 for a week! Back then I could do it -- $10 meant a lot of beans & rice & hamburger; $15 was a notch up on the food chain, & $20 or more was really high on the hog! LOL. But that was the mid to late '70s -- these days $20 hardly even buys snacks!

I have been very lax about making a food plan, & a shopping list from that. I need to start doing that too -- I'm diabetic and really need to make a huge effort to get myself in line. Now that the holidays are over & I have a wee bit of spare time, I'm making that my goal. I need to get back to basics, less packaged food, etc. Right now I am spending WAY too much money on food & I know that's the direct result of no planning & impulse buying. That needs to stop!

Kate, in Citrus Heights California

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The measure of success is not whether you have a tough problem to deal with, but whether it's the same problem you had last year.
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DOCKSIDER Posts: 341
1/20/11 8:12 P

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Once I decided to begin living a simpler lifestyle, I began watching sale prices, using coupons, making more things from scratch and did more canning, freezing, and dehydrating--buying fruits and vegetables when they are in season and less expensive. I am also more often able to buy the less expensive (sometimes tougher) cuts of meat, because I use my crockpot (and the meat usually comes out very tender).

I try to keep a well-stocked pantry and make sure I replenish what I use when the price is low enough to warrant the expense. If I sometimes find myself short on money, I can usually turn to my pantry and know that I have an adequate supply of basic items for meal preparation.

When cash is low, I want to stretch my dollar, so I will often plan on making pasta, casseroles, stews, soups, chili, beans and rice--meals that are filling, nutritious, yet not a strain on the wallet. Those would be some of my ideas for dinner. Lunch might be peanut butter/jelly sandwiches, pasta, eggs/omelettes, leftovers from dinner, baked potatoes topped with veggies or chili. Breakfast could always be oatmeal, eggs, peanut butter toast, french toast, a breakfast casserole, homemade muffins. These are just some of the meal ideas that come to mind right now.

I_AM_ME_STILL's Photo I_AM_ME_STILL Posts: 1,120
1/20/11 7:25 P

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Before I became a couponer I would have to say:
bread
peanut butter
rice & black beans
veggies- either frozen or farmers market
depending on how much was left over- chicken

Now, I am a couponer, so no issues.
Sending hugs to KURTORTOISE as there is no way that $60 would be able to be stretched for one of us & one of the dogs without coupons!


60SIXTY's Photo 60SIXTY Posts: 24,910
1/20/11 6:55 P

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I hadn't said what I usually would buy. Based on store prices today, if I didn't already have these items I would buy:
Old Fashion Oatmeal [already have]
Eggs [I bought a dozen]
Celery & Carrots [didn't need]
Cabbage [should have]
Apples [bought 3]
Potatoes [have, but they were having a good sale]
Whole chicken [I bought at 88 cents a pound]
Skim milk [have]
White beans, dry [have]
Brown rice [have - I have both brown and white on hand]
Flour [have]
Yeast [have]
No transfat margerine [didn't need]
tomato sauce [I did buy 1 jar]

Based on the 1999 list below, I consider sugar a staple & would do with out before I bought it. I agree with the empty calories. But you need a small amount to bake bread and could bake apple recipes that have small amounts of sugar.

I would roast a chicken instead of using hamburger.
The Leslie Sausage recipes called for about 4 ounces of hamburger per meal for a family of four. I have a 5# chicken that I can get a lot of meals out of if I need to.

Instead of buying pasta, etc., I would make homemade noodles, spaetzel, pancakes, bread & or yeast rolls.
A lot of foods that I would not ordinarily eat when dieting & trying to eat heart healthy. I would also be making apple crisp using oatmeal.

I would do with out the cheese if I had too. I only use scant amounts as is.


Edited by: 60SIXTY at: 1/20/2011 (18:56)
Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

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"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
SHERYLP461's Photo SHERYLP461 Posts: 12,020
1/20/11 5:39 P

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Pretty much basics
Dried beans
onions
garlic
frozen veggies

Sheryl Ft Pierce, FL
EST
Spring 5% Challenge Leader
Summer 5% Motivational Leader


"Being happy doesn't mean that everything is perfect. It means that you've decided to
look beyond the imperfections."
--Anonymous










 
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BILBY4's Photo BILBY4 SparkPoints: (45,863)
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1/20/11 11:22 A

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I find I can make pasta sauce go a long way, both with pasta, or as a sauce for vegetables, or as a flavouring in dips.
Celery is my value vegetable. $2 usually gets a bunch big enough to be the base of filling lunch salads all week.
Paw-paw is $2 a kilo all year round and a kilogram is a lot, that's breakfast for days easily.
Sugar is empty calories, can't see why it should be on anyone's list!

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MBSHAZZER's Photo MBSHAZZER Posts: 18,409
1/20/11 10:54 A

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Dried beans
Store brand rice
Bulk bin items
Frozen veggies

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


KELLY1506 Posts: 15
1/20/11 8:46 A

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Try e-mealz.com. It's only 5 bucks a month and you can get a shopping list from it too. It's a great tool- I love it. Well worth the money. It's saved me hundred a month.

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60SIXTY's Photo 60SIXTY Posts: 24,910
1/20/11 7:50 A

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Kurt emoticon
I have been there in the past. I have thought I should spend a few weeks living that way again. It creates a level of appreciation for what we have.

Do you bake bread? I used to make yeast rolls, break them apart, then freeze them. {trying to remember if they have milk in them. But, I kept powdered milk on hand for cooking and baking. Don't use enough milk now that I do that.] I also made sour dough bread. You keep the starter going. Again, it requires milk. But that might not work well when feeding only one person.

I have a stock pile of spices too. But a lot of mine came out of the cabinets of my mother when she went to the nursing home, and of my mother-n-law when she died. I tried to go through and throw out a lot as they are probably really old. I also have a lot of spices from when my son-n-law was a produce manager. He would go to trade shows and pick up samples of all kinds of dried seasoning. I still have containers of dried cilantro, parsley, onion, and an assortment of garlic products. One of my favorites is "Herbs de Provence." Originally, I had a nice sized sample. The last time I purchased it, I had a $1 off coupon.

I guess it doesn't matter if it is black beans, but we enjoy white chili which could be made with the chicken thighs. Just shred them after they are cooked.

I bet you would be surprised about the availability of Angel Food Ministries.
www.angelfoodministries.com/
I don't remember / or perhaps you haven't given enough detail / where you live. I checked the site for Queens and found that there are 36 sites.
Here are this months food options:
www.angelfoodministries.com/menus/me
nu
_2011-01_en.asp

We tried the senior meals once, thinking they would be good to have on hand. This was a year ago. If you aren't well enough to cook, they would be okay. Otherwise, I don't recommend the senior pack.
They have more options than when we last participated. The basic box used to be $25 about 3 years ago. It is high quality food. Prices have gone up, but they have tried to include healthier options. In the past, they would have bags of "fried" chicken.

The order deadline in my area is January 23.

Edited by: 60SIXTY at: 1/20/2011 (07:52)
Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

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1/20/11 6:54 A

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I wish prices were that cheap now, especially for the flour and sugar because I use those in a lot of things.
I can only spend about $30 every two weeks (for me and my dog), so it has been quite a challenge.

I've been sticking to black beans and chicken thighs because those protein sources are really cheap in this neighborhood.
I make soup/gravy stock from the chicken bones (I save them in a bag in the freezer)
I don't want to do without coffee and sugar, but I've had to start buying artificial creamer because I can't afford real milk, whether it's fresh, canned, or powdered.
I buy basic 5lb bags of potatoes that usually go on sale for $1.00 or $2.00 -- I can't afford any potatoes fancier than that.
Those are the "must haves," then I look at what's on sale and see if I can buy anything else.
Forget about fresh fruit and vegetables because I just can't afford them unless there's a terrific sale and I can use them right away in a number of dishes before they go bad.

I used to have a whole stockpile of food staples and spices in the kitchen cabinets, but I've gone through most of them and can't afford to replace them right now.
When the money situation gets better, I'll start replacing every one of them.
Having a stockpile of food staples really helped me to make decent meals without spending a lot on groceries.
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Edited by: KURTORTOISE at: 1/20/2011 (06:55)
-- Kurt -- Frugalists & Simple Living Team (Co-Leader)
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I've already had all the bad things thrown at me early in life, so now that those are out of the way, my future should be wonderful.


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1/20/11 4:21 A

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When cash is low, what do you buy at the grocery?

Do you have menus for when you don't have the means to buy what ever sounds good?

In 1999, I found Leslie Sausage on the internet. At that time her website was titled "Frugal Homemaker."
She now calls it Heart 4 Home.
www.heart4home.net/wordpress/2010/09
/0
6/five-week-menu-and-shopping-list/

I miss the original site. I have saved a shopping list that she had posted in 1999 on my computer. Prices have changed a lot since then, but you will get the idea.

This was to feed a family with two children:
"Target prices are included for you. I assumed that you have a few flavorings and condiments in the pantry: baking powder, baking soda, mayonnaise, spices, herbs, salt, and vanilla flavoring."
Shopping List
5 lbs all purpose flour .89
5 lbs sugar 1.89
2 cartons eggs 1.78
l lb cheddar cheese 3.00
2 gallons milk 3.98
2 lbs regular margarine 1.68
2 lbs hamburger 1.98
1 lb lunch meat 1.29
3 28oz cans tomato sauce 2.67 (may want some Italian ones)
10 lbs potatoes 1.79
5 lbs carrots 1.29
5 lbs apples, medium size 3.00
1 cabbage .60
2 lbs dry navy beans .60
2 lbs elbow macaroni 1.00
1 lb spaghetti .50
1 yeast 3 pack 1.29
----
Total 29.23

then she had a bunch of recipes that you can make using the above ingredients.


Linda - North East Indiana, USA `Goal to build myself up to reach 1,000 fitness minutes per month.

Frugalists and Simple Living [co-leader]
www.sparkpeople.com/myspark/groups_individual.asp?gid=16395

Team Co-Leader for OSTEOARTHRITIS OF THE LOWER BACK
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ndividual.asp?gid=21800


"To lose a healthy one pound of fat per week, all it takes is a 500-calorie deficit per day."
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