7 Tips For Creating A Frugal Meal Plan That Works For You And Your Family
Groceries are one area in your family budget where you can easily save quite a bit each way. A perfect way to do that is to create a frugal meal plan each week that will help you spend less at the grocery store. But for this to work (especially in the long run), you have to come up with a menu plan that will work for both you and your family. Here are some tips for accomplishing just that.
Tip 1 – Start With Some Frugal Family Favorites
A great place is to start with a few of your families favorite meals. Make a list of inexpensive dishes that everyone loves. In my house that includes spaghetti, chili and a variety of soups, stews and casseroles.
Tip 2 – Include One Or Two Bean Dishes Per Week
Beans and other legumes are a great way to stretch any budget. They are cheap, yet full of protein and fiber which also makes them a very healthy choice. We like pinto beans and corn bread as well as bean, lentil or split pea soup. You can easily turn beans, cooked rice, tortillas and various leftovers into yummy burritos. If you haven’t cooked much with dry beans, now is a great time to start.
Tip 3 – Skip The Meat Twice A Week
You don’t have to have meat with every dinner (or every meal for that matter). Schedule at least two days a week that are meat less. If you are already doing this, see if you can make it without yet another day. You’ll quickly notice some big savings at the grocery store. Beans and eggs are great protein alternatives to the much more expensive beef, pork or chicken.
Tip 4 – Reduce The Amount Of Meat The Rest Of The Week
On the days that you do serve meat, try to serve less. As a rule of thumb you can cut any meat in a soup or casserole dish in half. Just add some more “filler” by increasing the amount of potatoes, rice or pasta you use. Another option is to add some beans for that extra protein boost.
Tip 5 – Beef Up The Sides
Even when your main entrée is meat (i.e. baked chicken, hamburgers or steaks), you can get away with smaller portions by adding more side dishes. Make up some potato salad or a big batch of mac and cheese to go along with your main meal for a day or two.
Tip 6 – Add A Frugal Dessert
Keep everyone happy despite the changes by serving a simple dessert a few times a week. This could be some fresh homemade cookies, a pie, or something as simple as a cup of cut up fruit or some homemade pudding. None of these things are very expensive or take a lot of time to prepare, but they sure will make your loved ones feel special.
Tip 7 – Hold A Family Meal Plan Meeting
Create your meal plan and try it out for a week or two. Then get everyone in the family together and ask them about their input in the plan. What dishes did they like, what didn’t they like? Is there any meal they really missed that you haven’t made in a while? Tweak your plan to accommodate your family and come up with one that everyone is happy with. That’ll make it easy to stick to it in the long run.
And now I would like to invite you to read a recent interview I did with “The Menu Mom “ that includes quite a few more family meal planning tips. You can find it here: www.hillbillyhousewife.com/family-meal-planning-an-interview-with-christine-steendahl.htm .
Broccoli Rabe with White Beans
Greens and beans never tasted so good.
Preparation time: 30 minutes
2 teaspoons olive oil
1 shallot, peeled and chopped
1 clove garlic, peeled and thinly sliced
1 bunch broccoli rabe, rinsed, stems trimmed, chopped
1 cup low-sodium chicken broth or water
1 16-ounce can white cannellini beans, drained and rinsed
1/8 teaspoon crushed red pepper flakes
1 ounce shredded Parmesan cheese
Heat a large skillet over medium-high heat. When hot, add olive oil, then shallot and garlic. Cook and stir until transparent but not brown, about 5 minutes. Add broccoli rabe and broth or water and simmer, covered, until rabe is tender, about 5 minutes. Add beans and pepper flakes and cook until beans are hot, about 5 minutes. Garnish with Parmesan cheese. Serve hot.
Serves: 5
1 Cup of Vegetables and Beans per Serving
Fruit and/or Veggie Color(s): Green, White
Nutrition Information per Serving: calories: 130, total fat: 3.8g, saturated fat: 1.3g,
% calories from fat: 27%, % calories from saturated fat: 9%, protein: 8g, carbohydrates: 16g, cholesterol: 5mg, dietary fiber: 4g, sodium: 322mg
Each serving provides: An excellent source of vitamins A and C, and a good source of calcium and fiber.
Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
Governor’s Black Bean Soup
A southwestern sensation the whole family will enjoy.
Preparation time: 45-60 minutes
1 tablespoon olive oil
1 cup (1 large) onion, chopped
½ cup (1 medium) carrot, chopped
½ cup (1 medium stalk) celery, chopped
2 cloves garlic, minced
3 16-oz cans cooked black beans, rinsed and drained
1 14-oz can whole tomatoes, coarsely chopped
3 cups low sodium chicken broth
1/3 cups fresh cilantro, chopped, plus leaves for garnish
2 tablespoons tomato paste
1 tablespoon fresh lime juice
1 teaspoon ground cumin
1/8 teaspoon cayenne pepper
1/8 teaspoon black pepper, freshly ground
½ cup sour cream
1 tablespoon sour cream
In a large saucepan, heat oil over medium heat. Add the onion, carrots, celery, and garlic and cook, stirring, for about 10 minutes or until the carrot is soft. In a food processor, puree the vegetable mixture until smooth. Return the pureed vegetables to the pot; stir in two-thirds of the black beans, tomatoes plus their juice, chicken broth, cilantro, tomato paste, lime juice, cumin, cayenne, and black pepper. In a small bowl, mash the remaining black beans with a fork and add to the soup. Bring to a boil; reduce the heat and simmer for 30 minutes, or until thickened. To serve, ladle the soup into bowls and top each serving with 1 tablespoon sour cream and a few cilantro leaves.
Serves: 9
1 Cup of Vegetables and Beans per Serving
Fruit and/or Veggie Color(s): White, Orange, Green, Purple, Red
Nutrition Information per Serving: calories: 190, total fat: 4.2g, saturated fat: 2.0g,
% calories from fat: 20%, % calories from saturated fat: 9%, protein: 9g, carbohydrates: 29g, cholesterol: 12mg, dietary fiber: 7g, sodium: 452mg
Each serving provides: An excellent source of vitamin A and fiber, and a good source of vitamin C.
Recipe was developed for Produce for Better Health Foundation (PBH) by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Centers for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
