$50 Weekly Menu Plan Help: South Bend, IN

Lately we’ve received a number of requests for menu plan help for those with varying dietary concerns. Since our menus are primarily based on healthy fruits, veggies and lean meats, our menus can easily be adapted for a number of dietary concerns with minimal effort. Joybird is following a low-carb diet plan, she writes,

“hello! We are a family of 5 living in South Bend, IN 46637. I always shop for sales but I can’t seam to spend under $500/mo on groceries. I do make everything from scratch, but with 3 kids under the age of 5, my kitchen time is limited. Also, we don’t have much sun in our yard, so our small garden just doesn’t grow anything.
My husband and I have to keep our carb intake low and protein high (no rice, potatoes or bread). I make a lot of nut bars. My kids eat tons of fruit. I shop at Aldi, Meijer, Kroger and Shelton’s farm market (but most things there have to be bought in bulk).”

Having lost over 100lbs myself, I can certainly relate to cutting out breads, white sugars, flour, etc. In our own home, my spouse and I frequently eat low-carb by altering our own servings, meaning, rather than opting for the rice or potatoes as a side, we simply choose the steamed veggie or salad in it’s place. Our teen sons, who are extremely active athletes in various sports prefer to eat starches with their meals- namely potatoes and corn.
Since protein is the main component of this members grocery budget, it is vitally important that she purchase her meat in bulk. Meat/Poultry is one item that cannot be purchased week after week at the local grocery store for decent prices. Our ebook outlines how and where to purchase boneless skinless chicken breast for as low as $1.58 per pound (2012 prices), as well as beef, pork. By following the recommendations in the book, she could be using $45 each week for fresh fruit and veggies alone, which would more than meet her dietary guidelines and reduce her grocery expenses greatly.

Joy didn’t mention whether or not she lived in an area that would allow her the option of raising her own chickens; Hens are extremely easy to keep and provide fresh eggs daily, (we have 30!). Raising as few as 4 adult birds would provide her with a healthy, dirt cheap protein for her entire family at very minimal expense.

Aldi Deals from this weeks Flyer & Regular Low Prices

Yogurt 32 oz $1.99
Strawberries .99 #
Blueberries $1.29 pint
Honeydew Melon $1.29
Fresh Cherries $1.99 lb
Fresh Pineapple $1.19 each
Kirkwood Boneless Skinless Chicken Breast $1.99
Artisan Lettuce $1.99
Romaine Hearts Lettuce (3 heads) $1.99
Bell Peppers $1.29 (3)
Cucumbers .99-1.29
Frozen Ground Turkey $1.47 lb
Frozen Veggies .79-.99 bag
celery $1.29
Bananas .39 # (or less)
eggs .99
cream cheese $1.09

Save-a-lot Deals from this weeks Flyer
Chicken Leg Quarters .68lb
seedless watermelon 3.99 ea
peaches or nectarines .97lb
6 pk vine ripe tomatoes 1.97
Bone-in Shank Ham .99#

Martins (Although this wasn’t on your list, it offers some decent deals) Weekly Flyer Highlights

Cottage Cheese 24oz 2/$4
Lean Ground Beef $1.99 lb
Bing Cherries $1.99 pound
Spartan Canned Tomatoes 2/$1

Kroger Weekly Flyer Highlights July 12-18th
Tyson Boneless Skinless Chicken breast $1.87 pound
Peaches $1.28lb
Seeded English Cucumbers $1 each
Avocado $1
Boneless Pork Loin $1.87lb
Real Butter $1.99lb
John Morrell Bacon $1.99lb
Radishes .50
Green Onions .50
Philly Cream Cheese .99

Meijer Deals fromthis weeks flyer

Cucumbers 3/$1
Blueberries 1 pint $1.50
Zucchini or Squash .88lb
Seedless Grapes $1.18 lb
Almonds $4.99 lb
Organic White Mushrooms or Minibella Mushrooms $1 pkg
Bell Peppers (Orange/red/yellow) $1 ea
Head Lettuce .77
Tomatoes .99lb
Raspberries $1 (6oz)

Groceries:
frozen spinach .79 x2 = $1.58
2 lbs baby carrots .99 x2 = 1.98
Sour Cream $1.09 = $1.09
Cabbage $1.29 Head x2 = $2.58
Cauliflower $1.29 head x1 = $1.29
Zucchini (24 oz) $1.29 x2 = $2.58
Summer Squash (24oz) $1.29 x2 = $2.58
Kirkwood Fresh Chicken Breasts $1.87 lb x 5 = $9.35
Sharp Cheddar Cheese – 8oz Block $1.79
Watermelon 3.99
Cantaloupe Melon $1.29
Artisan Lettuce $1.99
2 heads lettuce at .79 = $1.58
Bell Peppers $1.29 (3)
Cucumbers 3/$1 (buy 6) $2.
Radishes .50
Philly Cream Cheese .99
Mushrooms $1 pkg
Cottage Cheese 24oz 2/$4 = $4.
Spartan Canned Tomatoes 2/$1 = $1.
1 gallon of Milk (to make 1 gallon of Yogurt!) $3.18 (Aldi)
Strawberries .99lb x2 = 1.98
Blueberries $1.29 pint
eggs 1.18 doz x 2 = $2.36
Ground Turkey $1.47 x 2 = $2.94
raspberries $1.
peaches .97lb x3lbs = 2.91
tomatoes .99
broccoli $1.29
————————————–
Total $62.39 (x4 weeks = less than $250 month groceries)

Menu Ideas: Here are a few menu ideas you could choose from-

Breakfast Ideas:

• Strawberry Smoothie
• Fruit & Yogurt Parfait
• Strawberry Watermelon Summer Salad
• Blueberry Ginger Smoothie
• Eggs- scrambled, omelets, poached eggs
• Veggie Quiche
• Cantaloupe Chunks

Dinner Ideas:

• Tandoori Chicken, cucumber raita, salad
• Bubble & Squeak-using a pkg of ground turkey & adding your own seasoning
• Key West Grilled Chicken &Roasted Garlic Summer Squash Spears
• Taco Snob-using ground turkey
  
• Cabbage Chicken Saute
• Italian Spinach Pie
• Honey Dijon Marinated Chicken, Dilled Zucchini & Summer Squash

Alternative items depending on what you choose from groceries:

• Campfire Pig greens
• California Halibut Bake (Use any whitefish, omit the breadcrumbs)
• Chinese 5-Spice chicken served over stir fried veggies (Celery/Onions)
• Skillet Nachos– served over a bed of shredded lettuce, rather than chips – this one is also dependent on whether you use corn or beans- however, it can be altered with other veggies such as diced bell peppers

Lunch Ideas:

• Cool Cucumber Soup
• Herbed Cottage Cheese stuffed Tomatoes
• Grilled Zucchini or Eggplant Pizza
• Egg Salad Wraps
• Broccoli Salad
• Egg Drop Soup
• Planned Leftovers from dinner

Snacks:

• Carrot sticks with Cinnamon Apple Cherry Cheeseball
• French Onion Dip – serve with zucchini chips, carrot sticks
• Fruit Salad (watermelon/cantaloupe/strawberries/blueberries/raspberries)
  
• Ants on a Log
• Cottage Cheese & Fresh Fruit
• Peaches

We highly recommend checking out your local farmers markets to take advantage of in season produce deals. You can blanche/freeze, dry or home can a wide range of fruits & veggies for your family at minimal cost. Co-Ops are wonderful places for getting fresh produce at reasonable prices.

Farmers Markets & Co-Ops in your area include:

• Cooks Sugar Bush-Honey, maple syrup- natural sweetenerswebsite
• Earth First Farms– excellent reputation- family owned fruit/veggie farm in SW MI. Lots of U-Pick choices website
• Grangers Farmers Market- Produce, baked goods, honey and bee products, eggs, organic coffee, herbs/spices and seasonal foods. website
• Heritage Acres– raspberries/blackberries, heirloom produce Location 3105 Portage Rd Niles, MI 49120
• JL Hawkins Family Farm– raises cattle, pigs, chickens & veggies – try for 1 month option for newbies website
• Monroe Park Grocery Co-Op– Great Veggies, inexpensive eggs website Location: 744 South Main Street, South Bend, IN.
• Niles Bensidoun French Market– local artisans, farmers, small business- wide selection of items available website
• Purple Porch Cooperative -Seasonal & Organics, locally grown produce/meat and more website
• South Bend Farmers Market- Location: 1105 Northside Boulevard 1105 Northside Boulevard South Bend, IN 46615
• To Your Door Delivery– various size baskets of in season fruit/veggies delivered to your door. ` website
• Urban Garden Market -Fresh Produce from local vendors website

Photo Credit to CafePress