MENU PLAN FOR ONE FOR 30 DAYS FOR UNDER $108.00
SHOPPING LIST:
A
$2.33 4 oz almond butter 718 calories for hummus
$0.80 1 lb apples 2 apples, large 237 calories
B
$2.78 black beans, dried 32 oz Meijer 1680 calories
$0.30 butter, 306 calories 2941 calories so far
$1.39 bread, honey wheat 24 slices 1920 calories, freeze some for later in month 22 + 8 + 4
$0.10 1/4 cup brown sugar 193 calories
$0.14 1 banana 106 calories
$2.00 2 green bell pepper 60 calories, bought two separate weeks according to menu plan
$0.20 1/10th bottle barbecue sauce 15 calories
$2.00 turkey bacon 8 oz of 12 oz package Meijer 856 calories 6091 so far $12.04 so far
C
$3.00 almond windmill cookies 1170*3= 3510 calories 27*3=83 cookies for lunch and dinner proportioning
$3.00 almond windmill cookies 1170*3= 3510 calories for morning and afternoon snacks
$4.00 17 oz shredded cheddar Meijer 1870 calories
$2.45 11 oz shredded mozzarella Meijer 1210 calories
$1.00 6 slices process cheese slices 360 calories
$0.50 one Jiffy corn bread mix 960 calories
$0.29 1/4 package frozen kernel corn for chili 101 calories
$0.79 1 cucumber 35 calories
$3.87 4 frozen chicken breasts 27 oz 918 calories
$0.30 1/5th bottle Caesar salad dressing 600 calories
$0.33 1/6th package croutons 200 calories
$4.50 regular cola drink recipe mix 250 ml regular Coca-Cola 250 ml Dollar Tree regular cola 500 ml water = 2 day's servings $0.15 a day 2955 calories 18810 calories so far
$2.00 two packages cran-raisins at Dollar Tree 1040 calories for oatmeal cereal in mornings $38.07 so far
D
E
$1.35 1120 calories 12 eggs + 4 eggs
$1.20 480 calories 4 English muffins
F
$0.01 1.5 tbsp flour 52 calories
G
$0.33 one garlic bulb Meijer 0 calories
$3.69 16 oz 80 20 ground beef 1148 calories Meijer, divided into 8 oz servings and frozen
$0.70 8 oz great northern beans, dried 769 calories Meijer
$2.38 16 oz * 2.5 2.5 cans canned chick peas, garbanzo beans 1050 calories Bush's Meijer
$0.41 4 oz concord grape jelly Dollar Tree 600 calories 23749 calories
H
$1.50 4.5 oz Meijer deli sliced ham 112 calories
I
$0.40 2 oz Italian salad dressing 250 calories $50.04
J
K
$1.49 40 oz can kidney beans 900 calories
L
$0.81 1.5 cup dried lentils 420 calories
$0.49 0.5 head lettuce 23 calories
$2.99 1 container romaine lettuce 55 calories
M
$1.29 frozen mixed vegetables 240 calories from Meijer
$4.32 27 oz whole milk for tomato soup and Jiffy cornbread mix + 22.5 cups whole milk in morning breakfast 3881 calories
$0.65 1/2 container fresh mushrooms 40 calories
$0.15 mayonnaise, 270 calories
$12.99 Planter's Mixed Nuts 27 oz 4590 calories $75.22
N
O
$0.56 4 large yellow onion 168 calories
$0.10 1/25th bottle olive oil 400 calories
$2.07 25 servings quick oats 3750 calories
$0.45 1/4 can sliced olives 45 calories
$4.48 30 oz frozen orange juice concentrate 1590 calories 1 oz a day for 30 days 35893 calories so far
P
$0.88 2120 calories penne pasta, 24 oz for $1.00 at Dollar Tree
$1.98 700 calories bottled pasta sauce, Aldi 23 oz * 2.13 bottles
$0.25 6 oz elbow macaroni pasta 24 oz for $1.00 at Dollar Tree 600 calories
$1.20 2 lb baking potatoes, 3 baking potatoes 834 calories
$0.69 14 oz pork and beans can 490 calories
$0.46 180 calories * 5 = 900 calories peanut butter 2 tbsp a day for 5 days worth
$0.20 450 calories pancake mix 5 lb at a time from Walmart
$0.40 pancake syrup, imitation from Dollar Tree 250 calories
$0.65 8 oz frozen peas and carrots 125 calories
$1.10 3 oz pepperoni 420 calories 42782 calories $90.69
Q
R
$0.46 rice, white long grain 1550 calories from Dollar Tree
S
$0.40 3 oz soy sauce
$0.25 SPICES: cumin, cayenne pepper, dried parsley, cinnamon, dill, oregano, italian seasoning
$0.25 58*25=5800/4=1450 calories granulated sugar 3.5 tsp on oatmeal for 25 days
$1.32 2 0.75 lb sweet potatoes 627 calories
$3.99 5 sweet italian sausage links 1300 calories
T
$1.99 flour tortillas, 8 count Burrito style 1600 calories
$0.69 condensed tomato soup 225 calories
$2.14 42 oz diced tomatoes 263 calories, divided into 3 and frozen
$0.61 4 oz tortilla chips 560 calories
$1.75 7 Roma tomatoes 105 calories
$1.00 1 can tuna 116 calories 5 oz
U
V
$0.47 1 oz Better than Bouillion Vegetable Base 8 oz Vegetable Bouillion Paste Jar $3.79 Meijer 1 cup vegetable broth
W
X
Y
Z
$1.48 2 zucchinis, sliced 63 calories for 2
60281 Calories 2009 Calories a Day $107.49 For 30 Days = $3.583 A Day
Ingredients As Used In Order in Lunches and Dinners:
720 calories white rice + 3/8 cup white rice uncooked 258 calories make it 350 calories
240 calories frozen mized vegetables
0 calories 1/10th bottle soy sauce
1170 calories almond windmill cookies $1.00 18
1680 calories black beans, dried
1 tbsp olive oil
0.5 large onion 21 calories
1 clove garlic
1 vegetable stock cube
cumin
cayenne pepper 2
dried parsley
4 tortillas, flour plus 4 tortillas, flour frozen
6 eggs
4 oz shredded cheddar
1 can tomato soup
10 oz additional whole milk for tomato soup
4 slices cheese slices 2 slices per grilled cheese sandwich
52 calories butter
4 slices honey wheat bread
720 calories penne pasta
300 calories pasta sauce
574 calories 80 20 ground beef
1/4 lb deli sliced ham
0.5 lb great northern beans, dried
0.5 onion, large
1/4 cup brown sugar
Jiffy cornbread mix, 1
6 oz elbow macaroni pasta
1.5 cups whole milk
1.5 tbsp flour
1.5 cups 3 oz shredded cheddar cheese
25 servings quick oats
1 banana
cinnamon
brown sugar for oatmeal 3.5 tsp a day on top of oatmeal
can chickpeas
0.5 onion
0.33 jar bottled pasta sauce
4 oz pasta
1.5 cup lentils, dried
14 oz diced tomatoes
0.5 onion
garlic
dill
104 calories butter
3 baked potatoes
6 oz shredded cheddar
0.5 pound ground beef
1 can pork and beans
1 can large kidney beans
0.5 can diced tomatoes 14 oz
0.5 onion
0.5 bell pepper
0.5 can canned kernel corn
1 can chickpeas
4 oz almond butter for hummus recipe
4 oz tortilla chips
1 cucumber
900 calories peanut butter
600 calories concord grape jelly
10 slices honey wheat bread
0.5 head lettuce
one tomato
0.5 onion
3 oz shredded cheddar cheese
4 eggs
4 slices honey wheat bread
52 calories butter
3 chicken breasts 20 oz frozen chicken breasts
2 sweet potatoes
1/10th bottle barbecue sauce
2 large zucchinis
0.5 jar pasta sauce
1 cup of cheese 4 oz shredded mozzarella
450 calories pancake mix
2 apples 1 lb apples
pancake syrup
4 oz pasta 400 calories worth
0.5 can diced tomatoes
0.5 can chickpeas
0.25 can sliced olives
1/8th cup Italian dressing
480 calories white rice, cooked
1/8th cup soy sauce
minced garlic
2 tsp sugar
2 tbsp olive oil
0.5 onion
2 eggs
8 oz frozen peas and carrots
4 English muffins
150 calories 1/2 jar pasta sauce
4 oz shredded mozzarella cheese
3 oz pepperoni
1/2 container mushrooms, fresh
oregano or italian seasoning
one can tuna
270 calories mayonnaise
4 slices of bread
2 slices of American cheese
1 medium tomato
4 sweet italian sausage links
0.5 large sweet onion
1 bell pepper
garlic
olive oil
salt
pepper
6 oz b ox pasta
0.5 lb bacon
8 slices bread
1.5 medium tomato
1 container romaine lettuce
0.2 caesar salad dressing bottle
3 oz mozzarella cheese
0.2 container croutons
1 7 oz chicken breast
COOKING INSTRUCTIONS:
1. Breakfasts: 23 Days: Cook oatmeal one 150 calories serving. Add 3.5 tsp granulated sugar. Add a bit of cran-raisins from Dollar Tree. Drink 0.75 cup whole milk. Drink 1 oz frozen orange juice concentrate plus 4 oz water = 5 oz orange juice.
Breakfast 3 Days: Oatmeal plus cinnamon and brown sugar plus 0.33 of a banana. Milk plus orange juice.
Breakfast 2 Days: Egg and Black Bean burritos. Milk plus orange juice.
Breakfast 2 Days; Scrambled Eggs and Toast. Milk plus orange juice.
2. AM SNACK: 0.9 oz mixed nuts
3. PM SNACK: 2 almond windmill cookies and cola recipe drink mix: 250 ml Regular Coca-Cola 250 ml Dollar Tree regular cola 500 ml water = 2 servings 500 ml each = $0.15 a day watered down cola soda
4. Lunch Saturday: Cook white rice, vegetables and soy sauce. Cook 720 calories white rice. Cook 16 oz frozen mixed vegetables. Mix together with 1/10th bottle soy sauce. Eat 1 of 3 servings. Store one serving leftover in fridge for
tomorrow. Freeze one serving in freezer for later in week. Eat one almond windmill cookie on side.
5. Dinner Saturday: Cook black beans in slow cooker, 1200 calories worth, storing excess black beans to make black bean burritos on Monday morning in fridge. Cook rice in rice cooker. Saute 0.5 onion in 1 tbsp olive oil. Add cooked
rice, 3/8 cup uncooked. Add vegetable stock cube and 1 cup water. Add black beans and cumin and cayenne pepper to taste. Should make 3 servings. Store one serving in fridge and store one serving in freezer for later in week. Eat one almond windmill cookie on side.
6. Lunch Sunday: Eat leftover rice, vegetables and soy sauce in fridge. Eat one almond windmill cookie on side.
7. Dinner Sunday: Eat leftover black beans and rice from fridge. Eat one almond windmill cookie on side.
8. Breakfast Monday: Egg and black bean burritos. Heat 2 tortillas in fridge. Scramble 3 eggs. Make each of two tortillas with black beans from fridge, put scrambled egg in tortilla and top with shredded cheddar cheese. Microwave to
heat it through and melt cheese. Eat with 0.75 cup whole milk and 5 oz orange juice. Eat this again tomorrow morning for breakfast.
9. Lunch Monday: Grilled cheese and tomato soup. Make grilled cheese by buttering two slices of bread and put 1.5 slices cheese slices between bread slices and grill it. Make tomato soup from one can tomato soup plus one can milk. Store excess tomato soup in fridge for tomorrow's lunch. Eat with one almond windmill cookie on side.
10. Breakfast Tuesday: Egg and black bean burritos again. See Breakfast Monday instructions. Eat with 0.75 cup whole milk and 5 oz orange juice.
11. Lunch Tuesday: Grilled cheese and tomato soup getting leftover tomato soup from fridge. Eat with one almond windmill cookie on side.
12. Dinner Tuesday: Beefy Pasta. Brown 0.5 pound ground beef. Cook 720 calories penne pasta. Heat one bottle pasta sauce. Stir in browned ground beef. Top one serving pasta with 1/3rd of beefy sauce. Store one serving in fridge for tomorrow. Store one serving in freezer for later in menu plan. Eat with one almond windmill cookie on side.
13. Lunch Wednesday. Thaw frozen black beans and rice from freezer and put in fridge for tomorrow's lunch.
14. Dinner Wednesday. Thaw frozen rice, vegetables and soy sauce from freezer for tomorrow night's dinner.
15. Lunch Thursday: Eat one serving beefy pasta from fridge. Eat one almond windmill cookie on side.
16. Dinner Thursday: Ham, Great Northern Beans and Cornbread. Cook 0.5 lb great northern beans in slow cooker with diced 0.25 lb sliced deli ham mixed into it. Saute 0.5 onion, diced and add to slow cooker with 1/4 cup brown sugar. Cook up one package Jiffy cornbread mix in loaf pan. Eat one third of hammy beans with 1/3rd of corn bread for today's dinner. Store one serving in fridge for tomorrow. Store one serving in freezer for later in menu plan.
17. Lunch Friday: Homemade Stove-top Macaroni and cheese. Cook 6 oz elbow macaroni according to package instructions. Stir in 1.5 cups whole milk, 1.5 tbsp flour and 1.5 cups or 3 oz shredded cheddar cheese. Serve one serving for today's lunch and store one serving in fridge for tomorrow's lunch. Store one serving in freezer for later in menu plan. Eat with one almond windmill cookie on side.
18. Dinner Friday: Eat leftover hammy beans from fridge with leftover cornbread. Eat one almond windmill cookie on side.
19. Lunch Saturday: Eat leftover stove top macaroni and cheese.
20. Dinner Saturday: Chick peas and pasta with pasta sauce. Cook 4 oz pasta. Warm 0.33 jar pasta sauce. Stir into pasta sauce 1 can chick peas. Heat through. Serve half of chick pea sauce over half of pasta. Store one serving leftover in fridge for tomorrow's dinner.
21. Lunch on Sunday: Make lentil stew with dried lentils, 14 oz diced tomatoes, 0.5 medium onion sauteed in butter, minced garlic and dill. Makes 2.5 servings. Eat one serving for today's lunch and store one serving in fridge. Store 0.5 serving in freezer to top a later baked potato meal.
22. Dinner Sunday: Leftover chick peas and pasta with pasta sauce leftover. Serve with one almond windmill cookie on side.
23. Lunch Monday: Leftover lentil stew with one almond windmill cookie on side.
24. Dinner Monday: Kidney Bean and Pinto Bean Chili. Brown 0.5 pound ground beef. Put 0.5 can diced tomatoes into chili pot. Add 1 can pork and beans. Add 1 large can kidney beans. Add chili powder seasoning. Saute 0.5 onion and 0.5 bell pepper. Add to chili pot. Add 0.5 can kernel corn. Serves 2.5 servings. Serve one serving tonight for dinner. Store one serving in fridge for tomorrow. Store 0.5 serving in freezer to top baked potato later in menu plan.
25. Lunch Tuesday. Thaw leftover serving of beefy pasta from freezer and put into fridge for tomorrow's lunch.
26. Dinner Tuesday: Eat leftover chili from fridge.
27. Lunch Wednesday: Eat beefy pasta from fridge, thawed. Eat one almond windmill cookie on side.
28. Dinner Wednesday: Make homemade hummus from one can chickpeas and 4 oz almond butter in blender with water. Use as dip for sliced 1 cucumber and 4 oz tortilla chips. Serves 1.5 servings. Eat rest for afternoon snack tomorrow.
30. Lunch Thursday: Eat thawed black beans and rice from fridge. Eat one almond windmill cookie on side. Thaw leftover lentil stew in fridge for tomorrow's lunch with baked potatoes.
31. Afternoon Snack Thursday: Eat leftover serving sliced cucumber with hummus and tortilla chips.
32. Dinner Thursday: Eat peanut butter and jelly sandwich with one almond windmill cookie on side.
33. Lunch Friday: Bake 1.5 baked potatoes in oven topped with leftover lentil stew topping and shredded cheddar on top. Thaw leftover chili for tomorrow's lunch with baked potatoes topping.
34. Dinner Friday: Eat peanut butter and jelly sandwich with one almond windmill cookie on side.
35. Lunch Saturday: Bake 1.5 baked potatoes in oven topped with leftover chili topping and shredded cheddar on top.
36. Dinner Saturday: Eat peanut butter and jelly sandwich with one almond windmill cookie on side.
37. Lunch Sunday: Black bean burritos. Heat 2 flour tortillas. Cook 480 calories worth of black beans in slow cooker. Make burritos with black beans, 0.25 head lettuce, 0.5 tomato, 0.25 large onion, 1.5 oz shredded cheddar. Store leftover salad toppings in fridge for tomorrow's lunch. Store leftover cooked black beans in fridge for tomorrow's lunch.
38. Dinner Sunday: Eat peanut butter and jelly sandwich with one almond windmill cookie on side.
39. LUnch Monday: Black bean burritos with leftover cooked black beans. Heat 2 flour tortillas in microwave. Top 2 flour tortillas with black beans, 0.25 head lettuce, 0.5 tomato, 0.25 large onion, 1.5 oz shredded cheddar. Heat in microwave.
40. Dinner Monday: Eat peanut butter and jelly sandwich with one almond windmill cookie on side.
41. Lunch Tuesday. Cook 3 chicken breasts in saute pan in chunks in oil. In separate pan saute 2 sweet potatoes in wedges in oil and salt. Serve coated in barbecue sauce. Makes 3 servings. Serve one serving tonight and keep one serving in fridge. Store one serving in freezer for later in menu plan.
42. Dinner Tuesday: Zucchini pizzas. Grill one zucchini with 0.25 bottle pasta sauce and 2 oz shredded mozzarella on top. Store leftover ingredients to make this tomorrow.
43. Lunch Wednesday: Eat leftover barbecue grilled chicken and sweet potatoes from fridge. Eat one almond windmill cookie on side.
44. Dinner Wednesday: Zucchini pizzas. Grill one zucchini with 0.25 bottle pasta sauce and 2 oz shredded mozzarella on top.
45. Lunch Thursday: Make pancakes 225 calories worth and top with pancake syrup and 1 sliced apple.
46. Dinner Thursday. Thaw leftover hammy beans from freezer for tomorrow night's dinner. Eat thawed rice, vegetables and soy sauce from fridge microwaved. Eat one almond windmill cookie on side.
47. Lunch Friday: Make pancakes: 225 calories worth and top with pancake syrup and 1 sliced apple. Eat with one almond windmill cookie on side.
48. Dinner Friday: Eat leftover hammy beans from fridge, thawed. Thaw leftover stove top macaroni and cheese from freezer for tomorrow's dinner.
49. Lunch Saturday: Meditarrean Pasta Salad. Cook 4 oz pasta. Stir into pot 14 oz diced tomatoes (0.5 can), 0.5 can chick peas, 0.25 can sliced olives and 1/8 cup Italian dressing. Stir. Makes two servings. Serve one serving and store one serving in fridge for tomorrow.
50. Dinner Saturday: Eat leftover stove top macaroni and cheese, thawed from fridge. Thaw grilled barbecued chicken and sweet potatoes from freezer for tomorrow's dinner.
51. Lunch Sunday: Eat leftover mediterrean pasta salad for lunch. Eat with one almond windmill cookie on side.
52. Dinner Sunday: Eat leftover barbecued chicken and sweet potatoes from fridge, thawed warmed in microwave.
53. Monday Lunch: Fried rice. Cook 480 calories white rice in rice cooker. Cook 8 oz peas and carrots. Saute rice, soy sauce, peas and carrots and 2 eggs in pan. Serves two servings. Store leftover serving in fridge for tomorrow's lunch.
54. Monday Dinner: English Muffins Pizza: Cut two English muffins in half. Top with pasta sauce, 2 oz mozzarella cheese and 1.5 oz pepperoni and 0.25 of a mushrooms container. Grill and melt cheese under the broiler. Eat when hot. Serve with one almond windmill cookie on side.
55. Tuesday Lunch: Eat leftover fried rice stored in fridge, microwaved.
56. Tuesday Dinner: English Muffins Pizza again. See instructions for Monday Dinner. Eat with one almond windmill cookie on side.
57. Wednesday Lunch: Tuna Melts. Butter two slices of bread. In between put tuna and mayonnaise filling from one can of tuna mixed with 270 calories of mayonnaise. Use half of it. Put 0.50 tomato sliced between slices of bread plus one slice American cheese. Grill to golden brown. Eat with one almond windmill cookie on side.
58. Wednesday Dinner: Sausages, Peppers and Onions. Slice 4 sausage links, 0.5 of a sweet onion, 1 bell pepper and minced garlic, salt and pepper. Grill in olive oil. Prepare 6 oz box pasta on side. Makes three servings. Serve one serving tonight, pasta topped with sausage, pepper and onion mixture and put one serving in fridge for tomorrow night's dinner. Put one serving in freezer for end of menu plan.
59. Thursday Lunch: Tuna Melts again. See instructions on Wednesday Lunch.
60. Thursday Dinner: Sausages, Peppers and Onions again from fridge.
61. Friday Lunch: Thaw sausages, peppers and onions from freezer for tomorrow's lunch. Fry up 8 oz bacon on skillet. Use to make a BLT sandwich with two slices bread, 0.5 of a tomato, 1/3 of the bacon, 1/3 of the romaine lettuce container and eat with one almond windmill cookie on side. Store leftover ingredients in fridge for dinner tonight.
62. Friday Dinner: BLT again with one almond windmill cookie on side.
63. Saturday Lunch. Take out sausages, peppers and onions thawed over pasta and microwave. Eat with one almond windmill cookie on side.
64. Saturday Dinner: BLT again with one almond windmill cookie on side.
65. Sunday Lunch: Grill one 7 oz chicken breast and serve with leftover romaine lettuce and caesar salad dressing and croutons and mozzarella cheese. Eat one serving of chicken caesar. Store the rest of the chicken breast chunks in fridge for today's dinner.
66. Sunday Dinner: Chicken Caesar again.
Julie Nield October 23, 2018
Indexed Under: Under $110 a Month Simple Dollar Menu Ideas
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