Frugal Real Food Meal Plans

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Frugal Real Food Meal Plans Jump to the 14-day Meal Plan 1 DontWastetheCrumbs.com

Frugal Real Food Meal Plans Copyright 2014, Crumbs Media, LLC All Rights Reserved Material is not to be copied, shared, or republished without prior written consent of the author. Although in electronic form, an eBook is meant to be the personal property of the purchaser. It is a violation of copyright and purchase agreement to forward the entire book to another person or to share any portion of this content without prior consent. If you find an error, have a suggestion for improvement or have a question about a recipe, please contact Tiffany at tiffany@dontwastethecrumbs.com Facebook: Don't Waste the Crumbs Twitter: @DontWasteCrumbs Pinterest: Don't Waste Crumbs Google : Circle Tiffany Instagram: TiffanyCrumbs Jump to the 14-day Meal Plan 2 DontWastetheCrumbs.com

Frugal Real Food Meal Plans what’s INSIDE A Letter from the Founder Notes About The Plan The Food The Shopping Lists & Price Guide The Lists How to Use the Plan Best Practices Leftovers Planning Substitutions Community Meals Hungry Bellies Items Not Included Breakfasts Lunches Save More This is the actual table of contents in each month's meal plan. Items in bolded blue are included in this 14-day sample. Items in grey and italicized are not included in this sample download, but are included in the subscription. Since the total number of pages will vary from month to month, they have been omitted in this sample download. Jump to the 14-day Meal Plan 3 DontWastetheCrumbs.com

Frugal Real Food Meal Plans The Plan: 14-day Sample Dinners Breakfast, Lunches & Dessert Shopping Lists Bulk, First Half of the Month Week 1 Fresh Produce & Dairy Week 2 Fresh Produce & Dairy Bulk, Second Half of the Month Week 3 Fresh Produce & Dairy Week 4 Fresh Produce & Dairy Prep Lists First Half of the Month Second Half of the Month Recipes Dinner Breakfast Lunch Dessert Staple Highlights: 14-day Sample Community Meals Freezer Meals More Saving Tips Compare Plans Are You Ready? Jump to the 14-day Meal Plan 4 DontWastetheCrumbs.com

Frugal Real Food Meal Plans Dear Friend, Seven years ago my husband and I were greatly in debt. So much so, that if you added up all the money we owed, we could have bought a nice starter home! We cut and trimmed every expense imaginable, and it did make it easier to pay the bills. But it wasn't until we created a grocery budget that we were finally able to get ahead and starting putting money into our savings account every month. While those first few years were tough, they taught us that eating healthy doesn't have to mean spending a lot of money. It's now my passion to share what I've learned with you, so that you too can eat real food on a budget. I’ve been sharing tips on frugal real food and natural living on my blog Don’t Waste the Crumbs since January 2013, and the response has been amazing. Readers are creating grocery budgets, saving on food and feeling more in control of their finances. For the first time, they are empowered and realize that it truly is possible to feed their families real food without going broke. But the real food journey is a bumpy one, and I know sometimes we need more help. So we created Frugal Real Food Meal Plans. The concept is simple: We wanted you to feel like a good friend was helping you plan your meals, helping you grocery shop and spot good deals (and tell you to pass up bad ones) and helping you cook healthy meals that use affordable, common ingredients, without sacrificing taste. We have included every possible tool and money saving tip we use and could think of in Frugal Real Food Meal Plans. We realize that while it’s not possible to shop with you, Frugal Real Food Meal Plans is the next best thing. I want you to feed your family wholesome, nourishing food without going broke. It’s my passion to help you to do it, one baby step, and one meal plan at a time. Tiffany Jump to the 14-day Meal Plan 5 DontWastetheCrumbs.com

Frugal Real Food Meal Plans Jump to the 14-day Meal Plan 6 DontWastetheCrumbs.com

Frugal Real Food Meal Plans notes ABOUT: the plan Frugal Real Food Meal Plans is all-inclusive, providing you every tool possible to feed your family wholesome foods without overspending. It’s designed so that even a home chef with a bare kitchen can follow the plan, lists and recipes, and by the end of the month have fed the family wholesome food within a very reasonable grocery budget. Here’s what’s included in the meal planning package each month: A Full Month of Dinners Tips for Community Meals. Strategically designed to Make hosting company and help you eat better, waste less and save money. Monthly Shopping Lists sharing at pot-lucks easy and affordable. Helping you buy in bulk to 12 Breakfasts Using items from the shopping list to prevent food waste. save without having to clip coupons. Weekly Shopping Lists Tips for Freezer Meals Identify which meals are perfect for making extras of for later. Provide fresh produce each 12 Lunches Helping you feed your family without having to rely on leftovers. week, plus the opportunity to replace pantry staples. Price Points for Each Item Slow Cooker Meals Are included weekly, reducing your work load in the kitchen. Show immediately whether 4 Healthy Dessert Ideas To satisfy the cravings without sacrificing nutrition. an item is affordable, or if you should substitute. Bi-Monthly Prep List Tips for Saving Even More. Specific to each month and season, helping you to stretch every single dollar. Allows you to work smarter Frugal Recipe Modifications Skipping the expensive by combining tasks and working in bulk. Planning Printables Allowing you to personalize ingredients, yet still the plan and make it work making a great meal. best for your family. Jump to the 14-day Meal Plan 7 DontWastetheCrumbs.com

Frugal Real Food Meal Plans Jump to the 14-day Meal Plan 8 DontWastetheCrumbs.com

Frugal Real Food Meal Plans 1 Login to get the new meal plan. Each meal plan is available on the 25th of the month before. For example, Febuary's meal plan is available January 25th. This give you ample time to review, plan and shop according to YOUR schedule before the month even begins. The meal plans will be available on the Member Home page, and we'll send you an email each month as a friendly reminder to login to download it. 2 Customize the meal plan with your family. We believe in flexibility, so review the meal plan and re-arrange the days, or even swap a meal with a family favorite. Review it as needed for dietary needs and allergies. Match it up with your family calendar so you can cook good, yet affordable food, for company and gatherings. Re-arrange the days as needed, ideally so that less busy days can be used to get ahead, leaving minimal work in the kitchen for the busier days. When you've finished reviewing dinners, do the same for breakfasts and lunches. Many families have their own favorites for breakfasts and lunches, so don't feel obligated to use the suggestions provided. However, your month will run smoother and your grocery budget will be lower if you at least have a general idea of what you'll be eating for these meals each week. Once you've compared the meal plan to your schedule, download the "BLANK CALENDAR" resource from the Member Home page to modify it to your own family's needs. Note: This ePlanner was created using the connected-meal method, meaning ingredients for one meal might include leftovers from a previous meal. Be sure to take this into consideration when re-arranging meals! Jump to the 14-day Meal Plan 9 DontWastetheCrumbs.com

Frugal Real Food Meal Plans 3 Update the Shopping Lists The shopping lists include everything you see on the meal plan, but they don't include any changes you might have made. Be sure to add, remove or update the quantity of items on the shopping list to account for your customization. This includes allergy substitutions, omitting meals from the plan or making doubles of a meal for the freezer or company. One key way to saving on groceries is only buying what you need, so the shopping lists should be accurate. 4 Take inventory. Eating what you already have in the house can easily slash your grocery spending in half, so before you go shopping, download the "INVENTORY" resource from the Member Home page. Complete these pages before beginning a new meal to ensure you're eating the food you already have on hand. 5 Review the weekly circulars. You don't have to invest but a few minutes to see which stores have the best deals in your area. In any given week, one store will have one cut of meat marked several dollars higher per pound than another cut of meat. It's in your best interest to know where to find the best deals in your area! To help you keep track of what stores routinely have the best price on real food staples, download the "PRICE LIST" resource from the Member Home page. Each time you go shopping, reconcile your receipts with your ongoing price list and then use these lists to help you plan your shopping trips each subsequent month. In the end, you'll have a guide showing you where to find the best deals for real food in your area. Jump to the 14-day Meal Plan 10 DontWastetheCrumbs.com

Frugal Real Food Meal Plans 6 Shop the kitchen FIRST. Sticking to a good list is imperative to saving at the store, but it still won't save you money if you already have the item at home! The shopping lists includes quantities for each ingredient, showing you how much of each item you need. shop from your kitchen FIRST and cross off items you already have, and adjusting quantities for the items you still need. This allows you to save every penny possible, and only spend money on the items you really need. Chicken tacos might become beef tacos, and you might have buttered corn instead of buttered peas, but in the end, you're feeding your family nutritious meals and spending less money doing it. 7 Shop the Grocery Lists Using the Price Guide. Knowing you aren't buying food you already have, and where to go for the best deal, AND that you have an accurate list for the majority of the month, you are now prepared to go shopping. Price points for each item are included on the shopping list so you can see the estimated cost of the item. Although prices will vary depending on where you live, the stores in your area and the current season, seeing what you can expect to pay for an item will immediately help you determine whether or not something is a good deal at your local store or market. 8 Work through the prep list according to your schedule and available time. The prep lists are provided for you as a way to help you maximize your time and energy in the kitchen. You don't HAVE to do any of them, but you'll be amazed what you can accomplish in just 30 minutes, and even more amazed at how much time this will save you later in the week! Jump to the 14-day Meal Plan 11 DontWastetheCrumbs.com

Frugal Real Food Meal Plans Jump to the 14-day Meal Plan 12 DontWastetheCrumbs.com

Frugal Real Food Meal Plans best PRACTICES: planning Eating real food on a budget usually means making most foods from scratch. This can be time consuming, and on days where every hour seems to already be accounted for, the idea of cooking from scratch can be stressful. I doubt Winston Churchill was referring to meal planning when he said "He who fails to plan is planning to fail," but it rings true in our case nonetheless. Spending a few minutes to prepare for the month, week and days ahead can save an enormous amount of time, money and stress later. Here are the best ways you can plan ahead to ensure your month in the kitchen runs as smoothly as possible: Before the month begins: Take 30 minutes to complete the following: o Take inventory of your fridge, freezer and pantry. Download the "INVENTORY" resource from the Member Home page to help you with this. o Substitute produce in the kitchen that is about to go bad for ingredients needed in week 1. o Shop from the kitchen and cross off items on the shopping list that you already have. o Consider making some items on the shopping list from scratch if you already have the ingredients needed to make it. (i.e. coconut milk, salsa, etc.) o Review the prep list for the first half of the month and review the recipes for each day's meals. Add additional items to the prep list as desired, in order to save time later in the month. If at the beginning of the month you find several ingredients in your kitchen that are on the verge of going bad, delay starting the meal plan until these items have been eaten. Pick up the meal plan on the corresponding day and go forward from there. Since you might have extra ingredients on hand (for the meals you skipped at the start of the month), consider making those specifically for the freezer or inviting company over for dinner. Jump to the 14-day Meal Plan 13 DontWastetheCrumbs.com

Frugal Real Food Meal Plans Before the week begins: Take 20 minutes and check for the following: o Meals planned for each day line up with the time you have available to prepare them. o o Ingredients needed for the meals are in the kitchen. Substitute produce that is about to go bad for items on the weekly shopping list, add additional items to your weekly shopping list that you have used up, or add tasks to your weekly prep work as needed. o Ensure appropriate prep work has already been done, or will be done in time for the meal. Also, be sure to: o Review the breakfast options and decide which to add to your rotation of favorite breakfast items like baked oatmeal or scrambled eggs. o Review the lunch options and decide which to add to your rotation of favorite lunch items like pasta salad or sandwiches. Before you go to bed each night: Take 5 minutes to: o Review the meals for the following day to ensure you have soaked flour, thawed meat, soaked oats or completed other appropriate night-before tasks as needed. o Double check that an item you need for a meal isn't already in the fridge so you aren't cooking more food than needed and creating unnecessary food waste. (i.e. pizza sauce or shredded cheese) Jump to the 14-day Meal Plan 14 DontWastetheCrumbs.com

Frugal Real Food Meal Plans best PRACTICES: substitutions Very few recipes are written in-stone and in most cases, you can substitute one item for something similar without altering the final dish too much. Some substitutions have already been made in the recipes for you, based on the ingredients needed in other recipes. However, there is still plenty of wiggle room to tailor this ePlanner to your own preferences and grocery budget. Do you hunt? Or fish? Raise your own poultry and eggs? Do you grow your own garden, participate in a CSA or a garden-share? Use these resources instead of spending more money on food. Swap out game for beef, homegrown tomatoes for the canned variety and sauté community grown mushrooms instead of carrots as a side dish. Always try to substitute before buying more food. Here are a few common substitutions you can make in almost any meal: o organic potatoes -- conventional sweet potatoes o yellow onions -- white onions o zucchini -- any variety of summer squash o pumpkin -- any variety of winter squash o ground beef -- ground turkey o homemade bread -- store bought bread o buns -- sliced bread o limes -- lime juice o yellow mustard -- Dijon mustard -- brown mustard o lemons -- lemon juice Be sure to use the "FRUGAL SUBSTITTUION" resource from the Member Home page to help you make best use of the resources you already have! Jump to the 14-day Meal Plan 15 DontWastetheCrumbs.com

Frugal Real Food Meal Plans Jump to the 14-day Meal Plan 16 DontWastetheCrumbs.com

Frugal Real Food Meal Plans the PLAN: 14-day sample SUNDAY 1 MONDAY 2 TUESDAY 3 4 THURSDAY 5 Acorn Squash Pasta Chicken & Chopped Stuffed with Primavera Spinach Chicken Cobb Autumn Rice Salad Pilaf WEEK 1 Loaded Chicken* (C) 8 9 Beef & BLT's Broccoli Stir SATURDAY 7 Tortilla Soup Homemade Pizza Enchiladas (chicken option) Prep List 10 FRIDAY 6 Savory Garlic Shopping List WEEK 2 WEDNESDAY (F) (C,F) Breakfast 11 12 13 14 Fajita-Style Creamy Butternut Black Bean Quesadillas Tomato & Squash Burgers Spinach Pasta Risotto Fry (C, beef option) Shopping List (F) Prep List * - slow-cooker meal Beef Stew Lunch F - potential freezer meal (C, beef option) Breakfast Lunch C - ideal for hosting company See "highlights: 14-day Sample" for additional details. Jump to Table of Contents Jump to the 14-day Meal Plan 17 DontWastetheCrumbs.com

Frugal Real Food Meal Plans WEEK 2 WEEK 1 the PLAN: 14-day sample BREAKFAST LUNCH Yogurt Parfaits with Pumpkin Maple Pecan Granola Italian Pasta Salad Green Quiche with Rice Crust Egg Salad Sandwich Baked Pumpkin & Cream Cheese French Toast (F) Carrot & Cheddar Sandwiches Gingerbread Pancakes (F) Ranch Pasta Salad Breakfast Quesadillas Homemade Hot Pockets Baked Oatmeal Bean Burritos * - slow-cooker meal F - potential freezer meal C - ideal for hosting company See "highlights: 14-day Sample" for additional details. Jump to the 14-day Meal Plan 18 DontWastetheCrumbs.com

Frugal Real Food Meal Plans Jump to the 14-day Meal Plan 19 DontWastetheCrumbs.com

Frugal Real Food Meal Plans the LISTS: shopping Dry Goods Produce* o beans, 1 cup dry pinto ( 1/lb) o avocado, 2 o beans, 3 ¾ cups dry black ( 1/lb) o banana, 1 o beans, ¾ cup dry garbanzo ( 1/lb) o bell pepper, 1 o cranberries, 1 cup dried ( 2.50/lb) o broccoli, 4 crowns o flour, ½ cup semolina ( 2.50/lb) o carrot, 3 lbs o honey, 1 ¼ cup ( 2.75/lb) o cauliflower, 1 head o lemon juice, 3 tsp ( 1) o celery, 5 ribs o oil, 16 oz coconut ( 6.99/lb) o cilantro, 1 bunch o olives, 4 oz canned diced ( 1) o collards, 1lb o oyster sauce, ¼ cup ( 6/9 oz bottle) o cucumber, 1 o pasta, ½ lb penne ( 1/lb) o garlic, 2 heads o pasta, 1 lb fettuccine ( 1/lb) o jalapeno, 1 whole o pasta, 3 lb small ( 1/lb) o lettuce, 1 head iceberg o pecans, 1 ½ cups ( 7.50/lb) o lettuce, 1 head romaine o pumpkin, 2 ⅓ cups puree** ( 1.25/15 oz) o mushrooms, 4 oz o rice, 2 ½ cups Arborio ( 2.29) o onion, 1 bunch green o rice, 6 cups Jasmine ( 1.10/lb) o onion, ½ red o salsa verde, 2 cups** ( 1.99) o onion, ¼ white o seeds, 1 cup sunflower ( 1.99/lb) o onion, 7 yellow o soy sauce, ¼ cup ( 2.50/15 oz) o potatoes, 6 o stock, 1 cup beef** ( 2.49/32 oz) o spinach, 20 oz fresh o tomato paste, 2 Tbsp ( 1/8 oz) o squash, 1 butternut o tomatoes, (4) 15 oz cans diced ( 1/15 oz) o squash, 2 large acorn o tomatoes, 18 oz whole peeled ( 3) o sweet potato, 4 o vital wheat gluten, ½ cup ( 4.75/lb) o tomato, 5 o Worcestershire sauce, 1 Tbsp ( 2.50/10 oz) Price points for produce is always 1 per pound for conventional, 2 per pound for organic. Items * that usually cost less than 1 per pound (i.e. onions or potatoes) can be used to off-set items that cost more than 1 per pound (i.e. avocados or tomatoes). Making items from scratch is an easy way to trim expenses, especially if you already have the ** ingredients on hand. Items with two stars (**) are those you can make from scratch. The recipes can be found in the "staple RECIPE" section. Jump to the 14-day Meal Plan 20 DontWastetheCrumbs.com

Frugal Real Food Meal Plans Dairy, Eggs & Cold Case Staples & Condiments o butter, 2 lbs ( 3/lb) o all-purpose flour, 6 ½ cups ( 2/5 lb) o cheese, 18 oz cream ( 1/8 oz) o apple cider vinegar, ½ cup** ( 1.99/16 oz) o cheese, 2 cup Parmesan ( 6.49/lb) o baking powder, 5 tsp ( 1) o cheese, 2 lb cheddar ( 5/lb) o baking soda, 2 ½ tsp ( 1) o cheese, 2 lbs Monterey Jack ( 5/lb) o basil, 3 ½ Tbsp dried ( 1) o cheese, 2 oz blue ( 2.50/4 oz) o bay leaves, 1 ( 1) o cheese, 8 slices Swiss ( 3.99) o black pepper ( 1) o cheese, 8 oz mozzarella ( 2.99) o brown sugar, ½ cup** ( 1/lb) o eggs, 3 dozen ( 1.99) o chili, 2 tsp dried powder ( 1) o milk, 1 gallon ( 6) o cinnamon, 7 tsp ( 1) o sour cream, 2 ½ cups ( 1.99/16 oz) o cloves, ¾ tsp ground ( 1) o yogurt, 1 cup full fat Greek ( 1.50/8 oz) o cornstarch, 4 Tbsp ( 1) milk, 1 cup o cumin, 4 ½ tsp ground ( 1) Meat o dill, 3 tsp dried ( 1) o bacon, 2 lb ( 3.99/lb) o ginger, 1 tsp ground ( 1) o garlic, 5 tsp ground ( 1) o beef, 2 lb chuck roast ( 5.50/lb) o chicken, 1 whole ( 1.29/lb) Frozen o corn, 8 oz frozen ( 1/lb) o peas, 16 oz frozen ( 1/lb) o spinach, 10 oz frozen ( 1/lb) o vegetables, 16 oz frozen mixed ( 1/lb) o olive oil, 3 ¾ cups ( 5.99/16 oz) o onion, 3 ½ Tbsp ground ( 1) o oregano, 1 Tbsp dried ( 1) o paprika, 1 ½ tsp ( 1) o parsley, 3 Tbsp dried ( 1) o pickle relish, 2 Tbsp ( 1) o pumpkin pie spice, 3 tsp** ( 1) o sage, 2 Tbsp dried ( 1) o salt ( 1) o sugar, 2 cups ( 0.50/lb) o taco seasoning, 6 Tbsp** ( 1) o thyme, ⅛ tsp dried ( 1) o vanilla, 2 Tbsp ( 4/2 oz) o whole wheat flour, 16 cups ( 2.99/5 lb) o yeast, 3 Tbsp ( 2.50/lb) Making items from scratch is an easy way to trim expenses, especially if you already have the ** ingredients on hand. Items with two stars (**) are those you can make from scratch. The recipes can be found in the "staple RECIPE" section. Be sure to shop from your pantry, fridge & freezer FIRST before leaving for the store! Unless otherwise noted, the price listed is per item. Jump to the 14-day Meal Plan 21 DontWastetheCrumbs.com

Frugal Real Food Meal Plans the LISTS: week 1 prep Dinners Make 10 quarts homemade chicken stock with all the chicken bones. Freeze bones for o re-use if additional stock is needed. (day 1) o Make five quarts simple homemade yogurt. (day 1) o Strain 2 quarts homemade yogurt for homemade Greek yogurt and whey. (day 2) o Hard-boil 2 eggs. (day 3) o Make a batch of ranch dressing seasoning mix. (day 3) o Make creamy cauliflower sauce with ½ head cauliflower. (day 4) o Soak and par-cook from scratch ½ cup dry black beans. (day 6) o Soak and par-cook from scratch ½ cup dry garbanzo beans. (day 6) Additional Tasks if Using the Breakfast Menu: o Make granola. o Make additional batch of Fluffy Whole Wheat Dinner Rolls OR make double batch while preparing day 2 dinner. Additional Tasks if Using the Lunch Menu: o Make a batch of homemade Italian dressing. o Hard-boil 6 eggs. For your convenience, all of the recipes for dinner prep work are located in the "staple Recipes" section. Soak and par-cook from scratch one full pound of dry beans. Portion into 1 ½ cup servings and freeze. This allows you to already have beans in the freezer the next time they're on the menu. (Cook once, eat twice principle.) Jump to the 14-day Meal Plan 22 DontWastetheCrumbs.com

Frugal Real Food Meal Plans the LISTS: week 2 prep Dinner o Soak and par-cook from scratch ½ cup dry pinto beans. (day 10) Additional Tasks if Using the Breakfast Menu: o Soak and prepare ¾ cup dry oatmeal. o Make homemade flour tortillas. Additional Tasks if Using the Lunch Menu: o Make a batch of homemade ranch dressing. o Soak and par-cook from scratch ½ cup dry pinto beans. o Make homemade flour tortillas. For your convenience, all of the recipes for dinner prep work are located in the "staple Recipes" section. Soak and par-cook from scratch one full pound of dry beans. Portion into 1 ½ cup servings and freeze. This allows you to already have beans in the freezer the next time they're on the menu. (Cook once, eat twice principle.) Instead of making tortillas twice, double - or triple - the recipe the first time and freeze cooked tortillas. Then pull out and thaw as needed. (Cook once, eat twice principle.) Jump to the 14-day Meal Plan 23 DontWastetheCrumbs.com

Frugal Real Food Meal Plans Jump to the 14-day Meal Plan 24 DontWastetheCrumbs.com

Frugal Real Food Meal Plans dinner RECIPES: day 1 Savory Garlic Slow-Cooker Chicken Original Recipe: oasted-chicken-gf/ INGREDIENTS: Chicken 1 4-5lb whole chicken 1 stalk of celery 1 head garlic 1 large onion 6-8 crushed garlic cloves 1 bunch fresh thyme 1 medium carrot INGREDIENTS: Savory Seasoning Mix 2 tsp sea salt ½ tsp onion powder ½ tsp dried rosemary 1 tsp dried parsley ½ tsp garlic powder ½ tsp black pepper ½ tsp paprika INSTRUCTIONS Lightly coat the bottom of a 6-quart slow-cooker with olive oil or coconut oil. In a small bowl, combine all of the Savory Seasoning Mix ingredients; set aside. Quarter the onion, half the carrot and celery, peel and smash all the garlic. Place half of the onion into the bottom of the slow-cooker. Then add carrots, celery and garlic. Remove the giblets, neck and skin from chicken and set aside for stock. Thoroughly rinse the bird in cool running water, trimming away any excess skin. Pat dry. Rub the seasoning mixture all over the chicken. Stuff with the remaining onion and ⅓ of the garlic cloves, along with a few sprigs of fresh thyme. Place the bird breast side up in slow-cooker and top with remaining garlic cloves and a few sprigs of fresh thyme. Cover and cook on high for 4-5 hours or on low for 7-8 hours. Chicken is finished when an instant read thermometer registers 165 degrees. Serve half the chicken for dinner and pick the meat off the other half. Measure 2 cups and reserve for Spinach & Chicken Enchiladas. Jump to the 14-day Meal Plan 25 DontWastetheCrumbs.com

Frugal Real Food Meal Plans Autumn Rice Pilaf (GF, Vegan & DF options) Original Recipe: e-autumn-rice-pilaf/ INGREDIENTS 1 cup jasmine rice, uncooked 1 cup mushrooms, diced (approx ½ cup dried cranberries 1½ cups homemade chicken stock 2oz) 1 tsp cinnamon 3 Tbsp unsalted butter 2-3 loosely packed cups spinach or ½ tsp garlic powder ½ large onion, diced baby kale salt & pepper to taste ¼ cup sunflower seeds INSTRUCTIONS Prepare rice according to the directions on the package, substituting chicken stock for water. Meanwhile, melt butter in a large skillet over medium heat. When the butter begins to sizzle (pshhh sound), add the onions and cook for 2 minutes. Add the mushrooms and continue to cook until the onions are nearly translucent. Season with salt & pepper. Add spinach. Stir often to cook, reducing heat if rice is not done yet. Add cinnamon, garlic powder, sunflower seeds and dried cranberries. Stir well. Fold in cooked rice. Take care to stir well, but not to over-stir so rice doesn't become mushy. Taste and season with salt & pepper as needed. Vegan: Substitute vegetable stock for chicken stock, and replace butter with coconut oil. Dairy-free: Substitute butter with coconut oil. Make a double batch and reserve for Sample Day 3. Steamed Broccoli and Cauliflower INGREDIENTS ½ lb broccoli ½ head of cauliflower INSTRUCTIONS Chop into uniform florets. Steam in a steamer basket on the stovetop until tender. Serve with butter and season with salt and pepper. Jump to the 14-day Meal Plan 26 DontWastetheCrumbs.com

Frugal Real Food Meal Plans dinner RECIPES: day 2 Classic Cobb Salad Original Recipe: 000080529 INGREDIENTS ½ head iceberg lettuce, shredded 3 hard-boiled eggs, diced 1 avocado, diced ½ head romaine lettuce, chopped 6 strips bacon, cooked Salt & pepper to taste 2 oz blue cheese, crumbled 2 tomatoes, diced 2 Tbsp minced chives INSTRUCTIONS On a large platter, combine the iceberg and romaine lettuces along with the watercress. Arrange the blue cheese, bacon, eggs, tomatoes, chicken, and avocado on top of the greens in neat rows. To serve, drizzle salad with dressing, season with salt and pepper, and top with chives. Alternatively, toss everything together in a bowl. Reserve other half of heads of lettuce for future dinner salads and lunches. Homemade Ranch Dressing Original Recipe: t-buy-ranch-dressing-recipe/ INGREDIENTS: Dry Ranch Mix 2 ½ Tbsp dried parsley 3 tsp onion powder 1 ½ tsp pepper 3 tsp dried dill 1 ½ tsp dried basil ½ tsp salt, or to taste ½ cup sour cream 2 tsp lemon juice 3 tsp garlic powder INGREDIENTS: Dressing ½ cup homemade Greek yogurt INSTRUCTIONS Combine all ingredients in a glass jar (or bowl) and mix well. To make dressing, combine 1 Tbsp of dry mix with wet dressing ingredients. If possible, reserve half of the dressing. Jump to the 14-day Meal Plan 27 DontWastetheCrumbs.com

Frugal Real Food Meal Plans Fluffy Whole Wheat Dinner Rolls Original Recipe: dinner-rolls/ INGREDIENTS: Dry Ranch Mix 1 ½ cups warm water 2 Tbsp granulated sugar ¼ cup vital wheat gluten 1 Tbsp active dry yeast 2 Tbsp olive oil 3-4 cups whole wheat flour 1 tsp salt INSTRUCTIONS In the bowl of a stand mixer or in a large bowl by hand, combine water, yeast, sugar, oil, salt, gluten, and 2 cups of the flour. Let the yeast proof in the warm water and sugar for about 3-5 minutes until it is foamy and bubbly before adding the oil, salt, gluten and flour. While mixing, gradually add the rest of the flour until the dough has pulled away from the sides of the bowl. The dough should be soft and smooth but still slightly tacky to the touch. Knead the dough in the stand mixer or by hand until it is very smooth and elastic, about 7 minutes in a stand mixer or 10-12 minutes by hand. As the dough is kneaded, it will continue to absorb some of the liquid and become less sticky so take care not to over flour at first. If kneading by hand, try using a bit of oil or cooking spray on the counter to help prevent stickiness instead of flour - that way the dough doesn't get over floured. Lightly spray a large bowl with cooking spray and place the dough in the bowl. Cover the bowl with lightly greased plastic wrap. Let the dough rise until it has doubled, 1-2 hours. Lightly punch down the dough and turn it out onto a lightly greased countertop. Divide the dough into 12 equal pieces and form the

Frugal Real Food Meal Plans Jump to the 14-day Meal Plan 9 DontWastetheCrumbs.com 1 Login to get the new meal plan. Each meal plan is available on the 25th of the month before. For example, Febuary's meal plan is available January 25 th. This give you ample time to review, plan and shop

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3 Building vs Cleansing Window Building Window: The time between your first meal and your last meal, such as 11am - first meal to 6pm - last meal. Cleansing Window: The time between your last meal and your first meal the following day. This would mean from 6pm – 11am the next day. Drink lots of fluids during your c

Meal 2/Post Workout Meal 3 Meal 4 Between Meals Meal 5 Meal 6 OR 7 MODERATE #1 Supplements Needed: 2 scoops IdealLean Protein 2 scoops IdealLean BCAA's IMPORTANT: This plan is designed to give you a recipe option IN PLACE OF (not in addition to) the food group macros. If you choose to use the recipes, ignore the macros on the left.

Accounting information and managerial work. Accounting, Organizations and Society, 35 (3), 301-315. ABSTRACT . Despite calls to link management accounting more closely to management (Jonsson, 1998), much is still to be learned about the role of accounting information in managerial work. This lack of progress stems partly from a failure to incorporate in research efforts the findings regarding .