Eating can be expensive. How do I keep my budget between $120-$200/per week, while feeding a family of four only Sustainable Foods?
It took practice.
At least twice a month and typically on Fridays, I hit Whole Foods and buy a week or two (depending on the next time I will get out there) worth of meat. I buy whatever is on sale. I spend $20 to $30/weekly on meat. Note: Rocky Whole Chickens are ALWAYS $1.99/lb and the butchers will chop them up into 8 pieces.
I also buy my dairy at Whole Foods. I buy Strauss or the store brand, 365. (365 is supplied by Clover at my local store) I buy 1/2 gallon of milk, butter, and plain Greek style yogurt. I spend $15-$20 on dairy. Note: We do not drink Milk in our home. If we did, it would be raw milk, but since I only use it in cooking and baking I buy pasteurized to keep costs down.
I also raid the bins for nuts, seeds, rice and beans. I only buy what is on sale. $20 Remember to refrigerate these when you get home!
That night I sit and plan our meals for the week using the items that I bought at Whole Foods. This makes all the difference. (DON'T GO TO WHOLE FOODS WITHOUT A PLAN. Always, buy what you need and eat what you buy.)
Saturday, I wake up and hit the Farmers Market (or the Farmers Wife depending on the time of year). I take $40 cash with me. I walk around once taking note of price and quality. I also take time to talk to the farmers. I find that many of our local farmers use organic practices (or beyond) but aren't certified. (note: sometimes I take $60, if I am planning on buying items like nuts, honey, preserves, eggs, bee pollen, etc).
I walk out of there fully loaded.
On the weeks I dont hit Whole Foods I stop buy Trader Joe's on the way home from the Farmers Market and pick up bread (organic sprouted 8 grain $2.99) and anything else I might need.
Items I don’t count for in this budget are: Fish. I am lucky to have a father and/or husband that goes fishing in Alaska and out the SF bay many, many times a year. I get the bounty of the fish.
Sound Like a lot of driving around? I get it all done in a matter of a couple of hours, once a week. Calculate how much time you spend in one week going in and out of the store, drive thru or other restaurants.
We don’t waste anything. I make most everything from scratch. We snack on foods that we would normally eat for meals just in smaller proportions. We don't typically eat out at restaurants.
My husband takes leftover dinners for his lunches.
Our breaksfasts are typically the same Eggs/grains/veg or yogurt/nuts/berries or panckaes made with freshly milled flours or leftover dinners made into breaksfast.
If I spend more than my budget allows in one week, I make up for it the following week. My monthly budget is between $480 and $800 (which is 120 to 200/week).
This post is part of Food Renegade's Fight Back Friday.
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24 comments:
Hey thanks for sharing this useful information...would love to see u on my blog.
It's great to see others committing to eating as much seaonsal, local, organic food as possible. We've also made this commitment at our house. And, although it's taken some practice, I'm always impressed at how far we've come. Living in Wisconsin, the "local" piece can be the hardest (we stray a bit on this count). But, as we approach summer, I'm always encouraged by the amount of local produce that we can find to use!
Great ideas. I can't wait for the local farmers market to start, but it won't be for a few more weeks. Thanks for the tips!
I'm glad to see someone telling others this can be done and how. Very well written!
Thanks for the great information. I can really understand how tough it is to conserve money on a tight budget when you are only buying organic!
I am so glad I found your blog, I have been researching buying eggs and produce locally and organic.
Remember to think beyond organic labeling. Many small farmers can't afford the organic certification, and many "organic" factory farms do not have practices up to true organic standards. This is why eating local (you can talk to the farmers) or doing research on the company is always best.
Good luck.
Excellent article. I'm glad to see you are educating about "organic" labels. Eating organic is great but if the food travels across 5 states makes you wonder how fresh and nutritious it really is. I do know it's not always possible to buy local and buy in season so we have to do the best we can.
Thanks for sharing.
Very good ideas. Impressive you are able to keep your budget so low while giving you family fresh, healthy meals.
Amanda, what brand of yogurt do you buy for the kids? What amount of sugar is ok? They love it, and I don't live with a Whole Foods. Some of the yogurt at the mainstream store can't be the best choice, yes?
P.S. I heard about you from my sister-in-law and mother, a former nutritionist lecturer who enjoyed your class last Thursday night. High praise, indeed!
Hi Tea Party Girl! Thanks for the question. yogurt is hard. Really buying plain whole or low fat yogurt is best. You can add fresh fruit and a little maple syrup for sweetness. I know this won't fly with most picky kids, so I like to buy Brown Cow, Stoney Field, or Wallaby--all pretty common brands. I still buy Yo Baby for both my kids and myself. Its only 4 oz which is really all we need.
Thanks again, Your mom is fantastic (and Leslie too, of course!)
What is a farmers wife? and what farmer markets do you hit?
Hi there. I shop the Sunrise market every Saturday. Its year round and super great.
The Farmers Wife is a local produce stand, open daily April 15th to Oct 31st. Its located at the corner of Hackberry and Winding Way in Carmicheal, CA.
Thanks for this thoughtful plan to shopping, something I am always trying to improve on. A question about things I didn't see included: what about paper/plastic products and snacks/drinks for the kids? These are 2 categories I seem to spend a lot on and I would like to tweak.
Hi Janet, good question. Non-edible grocery store items like plastic and peper goods are separate in my budgeting. I get those at a "big Box" type of store, costco, walmart or target.
As for the "snack foods" both kids and parents basically eat the sames things we would for meals in smaller portions. Fruit, grilled cheese, nuts and seeds, etc. We pop a lot of popcorn. I will sometimes buy a bag of chips or pretzles at Whole Foods, but we talking $2.50 per bag, every couple of weeks. Not a huge impact on the overall budget. Water is the only thing the kids drink. One son likes a small glass of OJ in the morning too.
Let me clarify...the parents dont eat the grilled cheese for snacks, just the kids!
I was pretty excited to see the title of this post, until I saw what your actual budget was. I am yet again convinced that I simply can't afford to go all out on the whole organic thing. I can't even afford to buy most of my produce fresh even if it is in season. Do you have any suggestions for someone who can only afford to spend $120-150/month on food? What would you say are the most important things to spend a little extra on?
Hi Kelly My budget is the same as yours. I only go up to the $200/week range on extra stuff like wine and $$ specialty items. But most of the time we keep it under $150.
Here's an article I wrote last month.
5 Budget Saving Tips to Sustainable Eating
By Amanda Louden
February 8, 2009
Times are tough, and everyone (at least everyone I know) is counting pennies. Food is often one of the biggest expenses, especially for families. It is evident by the rise in fast food dollar menus that people are turning to inexpensive, low quality food in order to eat on a budget. I believe that eating well (real food that’s sustainable) doesn’t have to break the bank. In fact, eating high quality traditional foods such as beans, grains, fruits, and vegetables are very inexpensive and allow enough room in a budget for higher priced sustainably raised meat, eggs, and dairy.
Here are 5 Tips to eating well while remaining on a budget.
1. Increase Produce
An average family of two parents and 2.5 children ages 6-17, should be spending a minimum of $160 per month on fresh produce. $40 a week on produce is a lot of food, especially if you are shopping a local farmers market where good deals along with local produce are abundant.
The Bureau of Labor and Statistics (BLS) states that a typical family meeting the description above consumes only $46.75 per month on fresh fruits and vegetables. Instead of fresh produce people are eating too much fast food, snack foods, and other processed foods. According to the BLS, the typical family consumes $336 in meals outside of the home each month. That’s a lot of money going to food where quality is questionable.
To give you an idea of how inexpensive produce can be, let’s look at a few of the items that I bought this past weekend at the farmers market.
1 large bunch of Carrots = $1
1 large bunch of Turnips = $1
1 large head of Kale = $1.50
1 large head of Sweet Chard = $1.50
2 Russet Potatoes = $1
1 large stem of Brussels Sprouts (approx 3 dozen sprouts) = $7.00
Soups and stews are a great use for vegetables, especially the weird ones! Spending approximately $40 per week on a fresh fruits and vegetables paves the foundation for a healthy life.
2. Make Meat a Side dish
While recognizing that some people do better on vegetarian diets, most people do not. I do not advocate for most people to give up meat. I love meat and consume it in some form almost daily. But meat, in all of its glory, is better off as a side dish. Sustainably raised meat, eggs and dairy are a lot more expensive than their commercially raised counterparts. Eating high quality sustainably raised meats are often the last step people take to eating well. Small servings along side a heaping load of produce, grains and/or legumes is not only a healthier way to eat, but saves your greenbacks too. By consuming meat as a side dish, you will be stretching those roasts and whole birds into multiple meals thus saving you countless dollars.
3. Add Beans and Grains for a Source of Protein and Unrefined Carbohydrate
Beans and grains are cheap! Combined together and, like meat, make a complete protein. Depending on the bean or grain, the price can vary from $.50 to $3 per pound. Personally, I like to wait for the more expensive items to go on sale and typically don’t spend more that $1.50/lb on any one legume or grain. Combining beans and grains in a soup or salad create a tasty and versatile meal or side dish.
Some of my favorite beans are:
• Black Beans
• Black-eyed peas
• Butter Beans
• Cannellini Beans
• Chickpeas (Garbanzo Beans)
• Cranberry Beans
• Edamame
• Great Northern Beans
• Kidney Beans
• Lentils
• Lima Beans
• Mung Beans
• Navy Beans
• Pinto Beans
• White Beans
Some of my favorite grains are:
• Amaranth
• Barley
• Buckwheat
• Brown Rice
• Corn
• Kamut
• Millet
• Oat Groats
• Rye
• Spelt
• Quinoa
4. Buy What You Need And Eat What You Buy
Why do we waste so much food? There was a time (long ago) when I would throw out bags of spoiled or unwanted foods each week. It’s so simple people BUY WHAT YOU NEED AND EAT WHAT YOU BUY! Don’t buy the whole bunch of carrots if you only need two for a recipe. If for some reason you don’t get around to consuming the two carrots, chop them up and throw them in your freezer until your next pot of vegetable soup. Everything can be frozen. Think of the large food manufacturers that make frozen foods and meals. You can too. Leftover produce, grains, beans, or meat make great additions to soup, salad or simply freeze them for later use…I give you permission.
And remember, it’s only a “good deal” if you need it! 10 for $10 is only a good deal if you need 10! My dear friend buys anything that is on sale. She loves a bargain and will buy any sale item without have a purpose for “it.” Say it with me, buy what you need and eat what you buy!
Consumers save money when they don’t waste. We don’t waste when we buy only what we need.
5. Get organized
Getting organized is extremely important for saving money and eating well. It requires a “planning-shopping system” that works for you and your family. When a plan is in place, it’s easy for consumers to buy only what they need.
By getting organized and having a plan, a consumer can save both valuable time and money. Having a shopping list that is derived from a meal plan allows the consumer to walk into a grocery store or farmers market with a purpose and shop efficiently. When a meal plan is in place the age old question, “what’s for dinner?” is already answered, and relieves stress. Because a shopping list was created directly from the meal plan, you will have all of the necessary ingredients to make a healthy home cooked meal; and therefore, are less likely to pack up the family and head to the local drive through.
How do I do it?
• Twice a month I stock up on sustainably raised meats, grains, and beans that are on sale.
• On Fridays, I meal plan. I plan almost all of my meals, breakfast lunch and dinner. A good place to start is with 4 to 6 dinners which seems doable for most people. A shopping list is derived from the meal plan.
• On Saturdays, I hit the farmers market and load up on my produce. Then I hit the grocery store on the way home for anything else my family needs.
Thanks for the tips. Most of the things you suggested I'm already doing. I am already an avid meal planner, and have a spreadsheet full of weekly meal plans, their corresponding shopping lists. It allows me to choose a menu, go through my cabinets to see what I have and what I need, then head straight to the store in about 20 minutes, while still allowing for variety and change in seasonal availability. I'm continually searching for ways to provide my family with a healthier way to live, but I still can't justify quadrupling our spending on groceries to make it happen. I guess I was more looking for where to splurge if I have a few extra dollars when I tally up the bill. What would you still say was worth it if you only had 25% of your current budget. As much as I'd like to, I can't spend my entire grocery budget on fresh produce. We love the summer when the farmer's market is open (only April to October around here), and our garden is just getting exciting, but buying primarily frozen, canned and dried fruits and veggies will have to do the rest of the year.
Hi Kelly, I'm sorry I just re-read your post. Can you first tell me how many people you are shopping for? Is it just you or do you have a large family like mine?
Also Kelly, what part of the country are you in?
I'm in Oklahoma. I'm cooking for 3 generally. I'm nursing, so I'm still eating a lot, too. About 1-2 times per month we have friends over for dinner, 6-8 adults. I also prepare snacks for a Bible study that meets at our house once/week.
Hi Kelly, Sorry its taken me a little time to get back to you, I have been thinking about the right direction for you and your family.
My advice to you at this time is to not worry about jumping up to organic produce. My bigger concern is that you are not eating enough fresh produce. Regardless if its farmed conventionally or organic, 9-10 servings of FRESH produce should be our goal each day. Frozen is okay, but canned (unless you are canning them yourself) is never a good option (except for tomatoes which retain their phytonutrients).
I have done a little research and Oklahoma has a LONG growing season at 211 days. You can grow a lot on your own.
Look for items that have been grown in the USA when buying produce at the store. Bananas are always an exception! By buying produce grown in the US you will likely be purchasing fruits and veg within their growing season.
(out of season produce typically comes from countries with longer or opposite growing seasons).
This should save you money and ensure better taste and quality.
So to answer your question, "where to splurge?" First, you have to consume adequate produce. Hands down.
Hope This helps.
I am so glad you updated this post- this was one of the first posts I read on your blog and I LOVED it! You have the BEST tips and tricks! I have followed your advice for a while now and have noticed a huge difference in our grocery bill...It's cheaper!!! I can't wait til farmer's markets open up this year- the local part is the hardest for me...and that's so neat that you were in that magazine!
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