Choosing menus, buying food, and fixing meals your family likes are all hard tasks.
They are even harder when you don't have a lot of money. Here are ideas for menus and
recipes. A grocery shopping list is also included in this chapter.
When you plan meals ahead you can feed your family better for less money. You can:
Making a shopping list saves time and money. You can:
Weekly Meal Planner (*Recipe Included)
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Day 1 Day 2 Day 3 Day 4
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MEAL 1
Cooked cereal* 1/2 grapefruit Ready-to-eat Pancakes (3)
with milk Ready-to-eat Cereal, milk with hot
Toast (2) Cereal, milk Muffin (from applesauce
Orange juice Toast biscuit mix) Orange juice
Beverage Orange juice Beverage
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MEAL 2
Baked chicken Peanut butter Turkey ham and Super chef
Mashed potatoes sandwich cheese on salad with
Gravy (from pan Canned pears Bread or buns fresh greens,
drippings or Carrot sticks Cucumber or turkey ham,
a mix) Milk zucchini egg, cheese
Garden salad rounds Crackers
Milk Apple Banana
Milk Milk
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MEAL 3
Tacos (2) with Hot chicken Cornbread Spanish
beans*, sandwich* burger bake* macaroni* and
lettuce, Green beans Leftover kidney beans*
tomatoes, Coleslaw coleslaw Bread
and cheese Milk Orange Cream-style
Pineapple sections corn
chunks with Milk Milk
chopped apple
Carrot sticks
Milk
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SNACK
Popcorn Cinnamon Taco sticks* Chocolate
toast (celery and pudding
beans)
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Day 5 Day 6 Day 7
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MEAL 1
Ready-to-eat Cooked cereal* Ready-to-eat
Cereal, milk with milk Cereal, milk
Toast (2) Muffin (from Toast
Banana biscuit mix) Banana
Orange juice Orange juice Orange juice
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MEAL 2
Fried egg Tuna salad Bean soup
sandwich, sandwich* (canned)
toasted Celery and Toasted cheese
Marinated carrot sticks sandwich
salad* Canned peaches Cucumber or
Apple Milk zucchini rounds
Milk Milk
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MEAL 3
Scalloped Spaghetti with Tuna cheese
potato bake* meat sauce swirl*
Wax beans Marinated Peas
Bread salad* Jello with
Milk Garlic toast bananas
or buns Milk
Milk
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SNACK
Apple slices Banana Popcorn
with cheese
cubes
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Shopping List
This page lists the food you will need to cook this week's menus. Cross out the food
you already have in your house. Your shopping list is what is left.
All of the menus in this booklet are based on the USDA Food Guide Pyramid. Shopping
lists are for meals at home. Lists are for a family of four. If anyone in your family eats
meals away from home (at school or day care) or if your family consists of fewer than four
people, cut back on the amount of food you buy.
Fruit
10 apples
4 oranges
16 bananas
2 grapefruit
Vegetables
2 pounds carrots
1 bunch celery
3 onions
8 potatoes (or 6 potatoes and 1 box whipped potato mix)
1 head cabbage
1 head lettuce
4 tomatoes
2 cucumbers or
2 zucchini squash
1 green pepper
vegetables for dipping:
- broccoli
- cauliflower
- radish
- cherry tomatoes
Canned Food
1 (15 ounce) green beans
1 (15 ounce) kidney beans
1 (15 ounce) pinto beans
1 (15 ounce) wax beans
2 (15 ounce) cream corn
2 cans bean soup
2 cans cream soup
1 (28 ounce) spaghetti sauce with meat
1 (12 ounce) tuna
1 (7 ounce) tuna
1 (8 ounce) tomato sauce
1 (28 ounce) tomatoes
1 small jar salsa
1 (15 ounce) peaches
1 (15 ounce) pears
1 (16 ounce) applesauce
1 (15 ounce) pineapple
Grocery
2 chicken gravy mix
peanut butter
mayonnaise-type salad dressing
salad dressing for chef salad
1 pudding mix
vegetable oil
vinegar
baking soda
sugar
salt
pepper
chili powder
garlic powder
celery seed
taco seasoning
Breads & Cereals
5 loaves bread
4 buns for garlic toast
ready-to-eat cereal (24 servings)
cooked cereal (8 servings)
2 muffin mix
1 pancake mix
1 biscuit mix
8 taco shells or tortillas
spaghetti
macaroni
crackers
cornmeal
Meat
1 (3 pound) chicken
1 pound turkey ham
1 pound ground beef
Dairy
4 1/2 gallons lowfat milk (children under age 2 should have whole milk)
1 pound margarine or butter
2 pounds cheese
12 eggs
Frozen
3 (12 ounce) cans orange juice
1 (16 ounce) package peas
1 (12 ounce) can juice (any flavor)
Recipes
Cooked Cereal
Equipment you will need
- measuring cup
- measuring spoon
- cooking pot with lid
- mixing spoon
Ingredients for each serving
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Dry Cooking
Cereal (cups) Water (cups) Time (min.)
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Bulgur 1/3 1 20 to 25
Cornmeal 1/3 1-1/2 about 15
Corn grits 1/4 1-1/4 about 15
Rice 1/3 1 20 to 25
Rolled oats 1/2 1 about 3
Rolled wheat 1/2 1 about 4
-----------------------------------------
- Measure water into cooking pot. (Add 1/4 teaspoon salt, if you like).
- Heat to boiling. For cornmeal, heat only 1 cup of water and mix the rest of the water
with the cornmeal.
- Slowly pour and stir the cereal into the boiling water.
- Cover the pot and turn the heat down to medium.
- Stir a few times so the cereal will not stick.
- Cook for the time listed above for each cereal.
Makes about 1 cup cooked cereal.
Cornbread Burger Bake
Equipment you will need
- egg beater or fork
- measuring cup
- measuring spoons
- knife
- bowl
- mixing spoon
- frying pan
- cheese grater
- baking dish
Ingredients
1 egg, beaten
1/2 cup cornmeal
1 teaspoon baking soda
1/2 can (1 cup) cream-style corn
1/2 cup milk
1 tablespoon oil
3/4 pound ground beef
1/2 cup chopped onion
1/4 cup chopped green pepper
1 teaspoon chili powder
1 cup grated cheese
- In a bowl, mix the egg, cornmeal, baking soda, corn, milk and oil. Set aside.
- Cook the ground beef. Drain the fat.
- Mix the onion, green pepper, and chili powder with the meat.
- Pour half of the cornmeal mixture in to a greased 1-quart baking dish.
- Cover with the meat mixture and the grated cheese.
- Pour the rest of the cornmeal mixture on top.
- Bake in oven at 375 degrees for 30 to 35 minutes.
Serves 4
Taco Sticks
Equipment you will need
- can opener
- measuring spoons
- knife
- mixing bowl
- fork
- mixing spoon
- cutting board
Ingredients
1 cup pinto or kidney beans, drained
1 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon garlic powder
4 stalks of celery
1 small jar of salsa
- With a fork, mash the beans with the chili powder, garlic powder, and salt. Try to make
it smooth.
- Wash celery. Cut each stalk of celery into 3 pieces.
- Spread bean mixture on the celery sticks.
- Top with some salsa and serve.
Makes 12 sticks
Tacos
Equipment you will need
- sharp knife
- cutting board
- frying pan
- can opener
- cooking spoon
- fork, potato masher, or blender
Ingredients
1/2 pound ground beef
2 (16 ounce) cans kidney, pinto, or red beans
1 onion, chopped
1 package taco seasoning or 1 Tablespoon chili powder
grated cheese
chopped lettuce
chopped tomatoes
8 soft tortillas (corn or flour)
salsa
- Chop onion. Brown onion and ground beef in frying pan. Pour off the fat.
- Drain one can beans and mash with a fork, potato masher, or blend in a blender.
- Drain other can of beans and add it and mashed beans to ground beef. Mix well.
- Fill warm, soft tortillas with ground beef and beans, grated cheese, lettuce, and
tomatoes.
- Serve with salsa
Serves 4
Marinated Salad
Equipment you will need
- sharp knife
- measuring cup
- mixing bowl
- mixing spoon
- plastic wrap or cover
- cutting board
Ingredients
4 cups vegetables, cut up
Use lots of kinds of vegetables. Choose what you like or what costs less at the store.
Here are some ideas: broccoli, cauliflower, carrots, celery, cucumbers, radishes, olives,
zucchini, cherry tomatoes
3/4 cup Italian salad dressing
- Put cut vegetables in a bowl.
- Pour salad dressing over the vegetables and mix.
- Cover and put in the refrigerator. Will keep for 3 or 4 days.
Serves 4
Tuna Salad Sandwich
Equipment you will need
- cutting board
- can opener
- small sharp knife
- small bowl
- measuring cup
- mixing spoon
Ingredients
1 (7 ounce) can tuna
1 stalk celery, chopped
1/4 cup mayonnaise*
8 slices bread
- Open tuna can and drain tuna.
- Put tuna in small bowl.
- Wash and chop celery on cutting board.
- Measure 1/4 cup mayonnaise.
- Add celery and mayonnaise to tuna in bowl. Mix well.
- Place 4 slices bread on cutting board. Put 1/4 of tuna mix on each slice.
- Spread tuna over bread and put another slice of bread on top.
- Cut sandwiches in half and serve.
Serves 4
*To cut calories and fat, use nonfat or lowfat mayonnaise, or use half nonfat yogurt.
Coleslaw
Equipment you will need
- knife
- grater
- measuring cup
- measuring spoons
- mixing bowl
- mixing spoon
- serving bowl
Ingredients
3-4 cups cabbage, shredded fine
1 cup grated carrot
1/3 cup mayonnaise or salad dressing
1 tablespoon vinegar
2 teaspoons sugar
1/4 teaspoon salt
1/2 teaspoon celery seed (if you like)
- Wash, peel, and grate carrots. Wash and shred cabbage. Put shredded cabbage and carrots
in a serving bowl.
- To make dressing, put mayonnaise, vinegar, sugar, salt and celery seed in bowl and stir
until mixed well. (Make sure the sugar is dissolved).
- our the dressing over the cabbage and mix well.
Serves 8 (enough for 2 meals)
Hot Chicken Sandwich
Equipment you will need
- sharp knife
- cutting board
- can opener
- saucepan
- measuring cup
- mixing spoons
Ingredients
1-1/2 cups cooked chicken*
leftover chicken gravy or 1 can cream of chicken soup
8 slices of toast
- Cut cooked chicken into small pieces
- Mix chicken and chicken gravy together in a saucepan. Heat on stove until hot.
- Spoon chicken onto 4 slices toast. Top with other slices.
- Cut sandwiches in half and serve.
Scalloped Potato Bake
Equipment you will need
- knife
- can opener
- measuring cup
- measuring spoons
- mixing bowl
- mixing spoon
- baking dish
- foil or lid for baking dish
Ingredients
4 cups potatoes, sliced thin
1/4 cup chopped onion
1/2 pound turkey ham, cut in pieces
1 can cream of mushroom or celery soup
1/2 can water
1/4 teaspoon pepper
- Peel and slice potatoes and onions. Make layers of potatoes, onion, and turkey ham in a
greased baking dish.
- Mix soup, water, and pepper in a bowl. Pour this mixture over the potatoes.
- Cover the baking dish and bake in the oven at 350 degrees for 1 hour.
- Take the cover off and bake for 30 minutes more.
Serves 4
Spanish Macaroni
Equipment you will need
- knife
- can opener
- frying pan with lid
- mixing spoon
Ingredients
1/2 pound ground beef
1/2 green pepper, chopped
1/2 cup chopped onion
2 cups water
1 (8 ounce) can tomato sauce
1 (28 ounce) can tomatoes
(or 2 1-pound cans)
1-1/2 cups macaroni, not cooked
1 tablespoon chili powder
- Cook the ground beef in a frying pan. Drain the fat.
- Add all the other foods and mix with the meat.
- Bring to a boil. Then turn the heat down to low. Cover.
- Cook on low heat until the macaroni is done (about 10 to 15 minutes).
- Stir 1 or 2 times so the macaroni will not stick to the pan.
Serves 4
For a change: Add frozen or canned vegetables, such as broccoli, corn, kidney
beans, or mixed vegetables. Try grated cheese on top before serving.
Tuna Cheese Swirls
Equipment you will need
- can opener
- measuring cup
- measuring spoons
- 2 bowls
- mixing spoons
- baking dish
- cheese grater
- knife
- rolling pin
Ingredients
1 (12 ounce) can tuna, drained
1 cup frozen peas
1 can cream of chicken soup
1-1/2 cups Master Mix or biscuit mix (the recipe for Master Mix is on the next page)
1/3 cup milk
1/2 cup shredded cheddar cheese
- Mix tuna, peas, and chicken soup in a bowl. Pour the tuna mixture into a greased baking
dish.
- Put the Master Mix and milk in a bowl and stir until dough is blended.
- Spread a small amount of flour on the kitchen counter. Put the dough on the flour and
knead it 10 times. (Squish it with your hands.)
- Roll dough with a rolling pin or press it with your hands until it is about 6 inches
wide and 10 inches long.
- Grate cheese. Put grated cheese on top of the dough.
- Roll up the dough with cheese so it looks like a jelly roll. Seal the edges.
- Cut the roll into slices about 1/2 inch thick.
- Put slices on top of tuna mixture in the baking dish.
- Bake in oven at 425 degrees for 15 to 20 minutes, until the top is golden brown.
Serves 4
Master Mix
Equipment you will need
- measuring cups
- measuring spoons
- large mixing bowl
- pastry blender or fork or 2 knives
- mixing spoon
- storage containers
Ingredients
9 cups flour
1/3 cup baking powder
1 tablespoon salt
2 teaspoons cream of tartar
4 tablespoons sugar
1 cup nonfat dry milk powder
1 cup oil
- Measure flour, baking powder, salt, cream of tartar, sugar, and dry milk into mixing
bowl.
- Stir with a spoon to mix well.
- Measure and add oil.
- Blend the oil into the dry mix using the pastry blender, the fork or the knives. The mix
should look like coarse cornmeal.
- Store the mix in covered plastic or glass storage containers in the cupboard or
refrigerator.
To use the Master Mix in a recipe, stir the mix in the container, then spoon it
carefully into a cup and level it off with a knife.
Makes 11 cups
Making Meals From What's On Hand...
Potato Jumble
Equipment you will need
- can opener
- frying pan
- measuring cup
- mixing spoon
- baking dish
Ingredients
1 pound ground turkey or beef
1 box scalloped potato mix
(or other kind of potato mix)
1 can cream soup (any kind)
1 can green beans, drained
1 can corn, drained
1/2 cup water
1 package onion soup mix
- Cook the ground meat and drain the fat.
- Add the onion soup mix to the meat.
- In a baking dish, mix the cream soup with the flavor packet from the potato mix.
- Stir the potatoes into the soup. Spread evenly in baking dish.
- Make layers of the green beans, meat, and corn on top of the potatoes.
- Add the water.
- Bake in oven at 350 degrees for 1 hour.
Developed by the Dietetic Students at the College of St. Benedict and St. John's
University, Minnesota.
Stir-fry Vegetables
Use this recipe in place of canned vegetables for an evening meal.
Equipment you will need
- knife
- measuring cup
- measuring spoon
- frying pan or large saucepan
- mixing spoon
- cheese grater
Ingredients
2 or 3 cups of cut vegetables. (Choose whatever vegetables you like or what costs less
at the store. Frozen vegetables are good, too.) Here are some ideas: cabbage, carrots,
cherry tomatoes, zucchini, celery, snap beans, broccoli, cauliflower, mushrooms, onions,
green pepper
1-2 tablespoons oil or margarine
salt, pepper, or other seasoning, to your taste
1 cup grated cheese, if you like
- Heat the oil in a large frying pan or saucepan.
- Add vegetables. Stir or toss them over medium heat for 3-5 minutes or until they are
just getting tender.
- If you like the vegetables more tender, add 2 to 3 tablespoons water, cover tightly, and
cook a little longer.
- Stir in seasonings.
- If you want, top the vegetables with grated cheese and let it melt a little.
Serves 4
Ingredient Substitutions
A trip to the store takes time and money. You may be able to use something you have on
hand in place of what you need.
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If you don't have Use
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Baking powder 5/8 teaspoon cream of tartar +
(1 teaspoon) 1/4 teaspoon baking soda
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Biscuit mix (1 cup) 1 cup flour
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1 tablespoon shortening
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Bread crumbs (1 cup) 1/4 cup cracker crumbs or cornmeal
or 1 cup soft bread crumbs
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Buttermilk (1 cup) 1 tablespoon lemon juice or
vinegar + milk to make1 cup;
stir and let stand for 5 minutes,
or use 1 cup yogurt
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Cake flour (1 cup) 7/8 cup all-purpose flour
(1 cup minus 2 tablespoons of flour)
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Chocolate, unsweetened 3 tablespoons unsweetened cocoa
(1 square) (1 ounce) powder +
1 tablespoon shortening
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Cornstarch 2 tablespoons flour
(1 tablespoon)
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Cream (1 cup) 1/3 cup butter or margarine +
3/4 cup milk
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Egg, large, fresh 2-1/2 tablespoons dry whole egg
powder + 2 1/2 tablespoons
lukewarm water
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Honey (1 cup) 1-1/4 cups sugar + 1/4 cup liquid,
or 1 cup corn syrup
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Lemon juice 1/2 teaspoon vinegar
(1 teaspoon)
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Milk, skim (1 cup) 1/3 cup nonfat dry milk +
water to make 1 cup. Stir well
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Milk, sour (1 cup) 1 tablespoon lemon juice or vinegar
+ milk to make 1 cup; stir and let
stand 5 minutes.
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Milk, whole (1 cup) 1/2 cup evaporated milk +
1/2 cup water
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Molasses (1 cup) 1 cup honey
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Sugar (1 cup) 1 cup honey (reduce liquid in
recipe by 4 tablespoons);
or 1 cup molasses (reduce liquid
in recipe by 4 tablespoons)
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Tomato Juice (1 cup) 1/2 cup tomato sauce + 1/2 cup water
---------------------------------------------------------
Tomato Sauce (2 cups) 3/4 cup tomato paste + 1 cup water
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Pack A Safe Sack
- Keep sandwiches with meat, fish, poultry, or eggs cold.
- To keep sandwiches cold, freeze them before packing.
- Cool a lunch box with ice cubes in a jar with a lid.
- If you can't keep sandwiches cold, make some that don't need to stay cold, such as
peanut butter, jelly, sliced cheese, or dry salami.
Cynthia Gardner, NDSU Student Dietician
Suzanne Fundingsland, EFNEP Coordinator and Nutrition Specialist, NDSU
Revised by
Heather McMaster, RN, and Sharon Coplin, The Ohio State University, 1995;
and
Eunice Hauck, EFNEP Supervisor, Eastern North Dakota
Initial funding provided by the North Dakota Office or Intergovernmental Assistance
FN-530, September 1995
