4 Week Plan

Grocery List for Week #3

This week, we start frying.  I chose peanut oil due to its low flavor, high smoking temperature, and relative healthiness for an oil.  Frying oils aren’t ever health, but some are less unhealthy than others.  Unfortunately, it is also one of the more expensive frying oils.  Olive oil is more expensive, and makes everything taste…

Menu: Day #11

Cost: $3.57 ($1.22 per meal) Protein: 68g Fat: 79g Carbohydrates: 257g Calories: 1985 Today is about as unhealthy as we get.  There’s very little protein in today’s plan, and not many vegetables either.   Your chicken fried rice should contain peas, carrots, and onions – but not in sufficient quantity to really count as a…

Menu: Day #12

Cost: $3.21 ($1.07 per meal) Protein: 88g Fat: 125g Carbohydrates: 152g Calories: 2019   Leftovers day!  Today is also grocery day.  So if you’d prefer to switch today’s menu with tomorrow’s, then feel free.  Because you’ll have plenty of supplies.   Breakfast Calories Macronutrient Totals Cost 1 Biscuit 241 Cal  Protein – 25g $0.09 2 Scrambled…

Menu: Day #10

Cost: $3.11 ($1.04 per meal) Protein: 88g Fat: 125g Carbohydrates: 152g Calories: 2014 For dinner, we’ll be making chili.  You should have enough chili for 2 meals per person.     So you’re going to have some leftovers.  I expect you’ll be eating it for dinner on day 12 or day 13. If you didn’t…

Menu: Day #9

Cost: $3.75 ($1.25 per meal) Protein: 111g Fat: 77g Carbohydrates: 240g Calories: 2046 Pancakes on a Tuesday!  This week’s menu assumes you can have this pancake twice (8 servings for 4 people) during the week before you use up all the sausage.  You don’t necessarily have to do it on the days I suggest.  The…

Menu: Day #8

Cost: $3.15 ($1.05 per meal) Protein: 101g Fat: 123g Carbohydrates: 149g Calories: 2037 For breakfast, these ingredients line up to make an egg biscuit.  Lunch is a classic, with a ham and cheese sandwich with bean soup.  Then for dinner you’ll be roasting a chicken and eating it with rice.   Don’t forget that you…

Menu: Day #7

Cost: $3.31 ($1.10 per meal) Protein: 93g Fat: 115g Carbohydrates: 157g Calories: 2007 Today’s breakfast is biscuits and jam/butter.  We’re going to use nearly the same trick we used yesterday.  You don’t like biscuits? Make bagels, Yankee.   Unfortunately, they take more time to prepare today.  It’s your call.  Today also has a mix and match…

Grocery List for Week #2

Total ($139) Today’s theme is rice and beans.  Rice is a HUGE staple grain.  It can be a side, an entree, or a dessert.  It built civilizations.  It can be cooked with relatively little intervention.  And, like all dried grains, if you can seal the container then it will last for years.  So before this…

Menu: Day #6 – Grocery Day

Cost: $3.47 ($1.16 per meal) Protein: 90g Fat: 62g Carbohydrates: 259g Calories: 1968 Aww yeah, it’s the weekend.  I’m going to assume you’re not working today or tomorrow as part of the plan.  If that’s not the case, then I’m sure you can manage switching it around.  So, I said last night that you should…

Menu: Day #5

Cost: $4.49 per person.  ($1.49 per meal) Protein: 98g Fat: 88g Carbohydrates: 200g Calories: 1973 Cal Leftover night!  You should have enough beef left for about two meals, and enough pork left for about one meal.  There are two more dinners this week: tonight and tomorrow.  You’ll buy more groceries before Sunday’s dinner.  So you get to…

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