Pretend you’re broke, or maybe you are. Maybe you paid all your bills this week and you’re left with $50. All you have in your fridge is some butter or a saved jar of bacon fat, a few packets of leftover soy sauce from the Chinese restaurant, and some salt and pepper. Do you run out and grab a few pounds of rice and beans and some Ramen or do you do your best to make yourself up a menu that fits your low carb lifestyle? My hope for you is that you pick the latter choice. I also hope this blog entry helps inspire you to see that low cost low carbing is possible.
That being said, this is a menu for one. It will make three meals a day for a week, based on the idea that you eat half for dinner and save the other half for lunch the next day. The recipes could be doubled, or they could be shared as just dinners with a second person. Personally, I found, as I cooked and ate the food, that it was more than I needed to satisfy my hunger. In fact, I bought and set aside particular items to have as snacks, and didn’t eat them. You also need access to a dollar tree that sells cooler/frozen foods, the bigger the selection, the better. These are items that are sold in the Dollar Tree stores around Birmingham, and they sell similar items in other places.
Before I start, I want to say a couple of things.
I picked Dollar Tree for a few reasons. Out of curiosity, because there are some cool, LC items you can get there, and because sometimes when you’re broke, you don’t have the gas money for going to three or four stores to buy the sale items there. That’s how broke I’ve been.
This is not a Paleo menu, it is not an organic menu, and it is not a gourmet menu. There may even be some gluten in there somewhere. There are processed meats. Nothing is fresh. It’s a menu designed to get someone through a week on a $25 budget. If you need certain things, like coffee, creamer, and sweetener, you can find those at the Dollar Tree, but the creamer won’t be sugar free. They do sell half n half, which isn’t ideal because of the milk, but doesn’t have sugar. So, if you have to have those things, throw in three extra bucks.
The recipes are simple, easy to cook, and taste good.
Snacks are pork rinds, sunflower seeds, olives, pickles, and string cheese.
You could make all of these on Sunday if you wanted, and then package them for the week.
Some of them will make leftovers, not a huge amount, but I actually ate this exact food for a week and I didn’t go hungry. I didn’t even need snacks most days. It all depends on your appetite. There will also be some items that you have left in your pantry to roll over into your next week’s menu.
I don’t mind foraging some, so just for funsies, I went outside and cut a handful of those wild onions that grow everywhere to add to some of the recipes for bulk and for some mild, onion flavor. I like them, and they were free. However! Unless you know for certain that you have onions, don’t try this at home.
Please do your own nutritional counts.
My grocery purchases were these:
One bag of pork rinds
Two bags of frozen veggie mix
One bag of frozen peppers and onions
One bag of frozen spinach
One package of frozen tilapia filets
One chub of frozen breakfast sausage
One two pack of frozen chicken legs
Two 3 oz packages of shredded mozzarella (Make sure it’s real cheese, not the fake stuff)
One 3 oz package of shredded cheddar (again, real)
One three pack of string cheese
3 half dozen cartons of eggs
A bottle of real mayonnaise
A package of walnuts
A jar of pickles
A can of mackerel
A can of tuna
A bag of shelled sunflower seeds
A jar of Rinaldi pizza sauce (read your labels! Rinaldi does not have added sugar.)
A shaker of parmesan (get the smaller one, the big can is “cheese product”)
A can of black olives
A package of pepperoni slices
You want your breakfast sausage, a six pack of eggs, and a cup of the frozen pepper mix.
Brown the sausage and scramble the eggs with the peppers, the stir it all together and keep it in a bowl. Dip some out each morning and heat it up for breakfast. Easy.
Next up: Tuna salad
Take your tuna, add 3 Tablespoons of mayo, add some cut up pickles, the package of walnuts, and salt and pepper. Boil two eggs.
Cook about two cups of the veggie mix you picked (these are variable, depending on your selection) I used the California blend because it was the only broccoli/cauli combo they had, then I picked out the carrots. Put half the tuna, one egg, and half the veggies for dinner, and pack the other half for tomorrow.
Preheat oven to 400.
Thaw the whole package of spinach, put it in a mixing bowl with about 1/4 cup of mayo and 1/4 cup of parmesan, plus some salt and pepper. Put it in a small baking dish and crack four eggs on top. Salt and pepper the eggs, put in the oven, and bake for 20 minutes. You could shorten the baking time to 10-12 minutes if you wished for a runny yolk, but I like my eggs yolks firm. Serve half per meal for two separate meals. I had some sunflower seeds for a snack.
There will probably be two small tilapia fillets in the package of fish. Cook them in a skillet and set them aside. If you have some bacon fat or a little butter, add that and some salt and pepper and dump half the bag of stir fry mix, minus about a half cup, into the pan and cook it till the veggies are soft and no longer frozen. Split it between two dishes, add a string cheese for a little extra protein and fat, and enjoy.
This was, by far, my favorite, and it made three meals worth of food.
Preheat oven to 350
Take the pepperoni (notice that I bought the large, sandwich sized, slices. This is important.) and put one in each well of a twelve cup muffin tin. Add a Tablespoon or so of the Rinaldi pizza sauce to the top of each one. If there were extra pepperonis, chop them up and add a few to each up. Slice a few olives and add to each cup, I added some wild onions, you could get that bag of frozen pepper mix and add a few bits of chopped pepper and onion from it here. Put a little parmesan on them and top with the shredded mozzarella and bake for 15 or so minutes till they look right. And by right, I mean like this. Make a cup of your frozen veggies to eat with them.
Open the fish and drain the liquid. I don’t bother with picking out the bones.
Empty the fish into a big bowl. Add the bag of shredded cheddar (the dollar tree bags are 3-4 ounce sized), add two eggs, about 1/3 cup of mayo, crush enough pork rinds finely to equal half a cup of crumbs, salt and pepper to taste, and I included about half a cup of wild onions. Mix it all together and shape the mix into three or four patties and cook them in a skillet till they have a nice crust on one side, then flip and do the same on the other side. I used a little bacon grease with these.
This recipe is as simple as it sounds. You heat and cook the peppers in your skillet, then break the eggs in and scramble them together. I learned this from a youtube show about depression era cooking.
Take the two pack of chicken legs and put them in a medium pot first thing in the morning. Cover them with water and boil for maybe an hour, take them out, take the meat off the bones and refrigerate it, beak the bones in half and put them back in the water and simmer them all day on low with the lid on. It won’t be an extremely rich chicken broth, but it will make a nice enough soup broth. After 3-4 hours, strain it to get any bone pieces out, add the chicken back in, add about 1/3 cup of that pizza sauce for some flavor, then add about 2-3 cups of whatever vegetables you have left from the frozen veggies you’ve been eating on all week. Season with salt and pepper, and you have enough soup to last a couple more meals.
By now, you may still have a few leftovers, like olives, pickles, mayo, frozen peppers, parmesan, pizza sauce, and sunflower seeds. You can roll these over into a few other items for the next week, and then you can buy a few other things, like garlic powder, a little bottle of cooking oil, etc. As you work these menus, you will find that you have more you can use per week, and as a result, have more variety.