Budget Bites by Jenny

Finding yourself having a tight budget week-to-week? You can

still feed yourself well by choosing grocery items that are
inexpensive, make a large quantity, cover all the food groups,
and meet your protein needs.
Enjoy a week of good nutrition at a friendly price!

Compiled by Jennifer Wood, Dietetic Intern 2016

The shopping for this one-week plan was done at Fred Meyer grocery chain in
Roseburg, Oregon.
While this does tend to be a higher priced store, their basic, store
brand items are very reasonably priced. If you know a less expensive
store in your area, you could likely spend even less!
It is always a good idea to use store club cards, use discounts and
coupons, and check local ads for current specials.
You may find suitable substitutes for any of these items, and thats
okay.
Experiment with what works for your preferences and budget!
Shopping List:
Product
Franz Wheat Bread 16oz. Loaf
Large Eggs Grade AA Dozen
Yogurt plain Greek
6oz x3
Frozen strawberries 16oz.
Fresh broccoli 1# (2 large heads)
Bananas
x4
Carrots
x5
Russet potatoes 1#(2 potatoes)
Dried black beans 16oz.
Dried Barley 16oz.
Milk, 2%, gallon
Chicken Leg quarters 2#(4 pieces)
Creamy Peanut Butter 16oz.
TOTAL:

Unit Price
Price
$1.20
$1.20
$1.29
$1.29
$0.30
$0.90
$3.29
$3.29
$0.99
$0.99
$0.25/ea
$1.00
$0.17/ea
$0.85
$1.28/lb
$1.28
$1.76
$1.76
$1.89 $1.89
$1.59
$1.59
$0.99/lb
$1.98
$1.67
$1.67
$19.69

Other supplies:
From home, you will need salt, pepper, cooking oil or butter, favorite
seasonings (chili powder, cumin, cinnamon, etc.).
Kitchen items: a pot, a pan, a spatula, a cutting knife, a vegetable
peeler, blender, serving dishes and utensils.
These recipes use a stovetop, microwave, and oven.

Compiled by Jennifer Wood, Dietetic Intern 2016

The Weeks Plan

Sunday
Monday
Tuesday
Wednesday
Breakfa Oo-la-la!
Good ol Egg Yogurt and
Microwave
st
French
Broccoli quiche
Thursday and potato
Friday strawberries Saturday
potato, 2
2 eggs, 1
Toast
Perfect
Parfait
Breakfa Going Bananas
for Super Smashed
StrawBarley porridge
eggs, 1
milk, 1
2 eggs, 2 T
6oz. yogurt, 1 cuptablespoon
barley,
cup milk,
st
Bread Pudding
bananas
slice
bread
milk, 3 slices tablespoons
cup strawberries,

Lunch
Lunch

Dinner

Dinner

2 slices1/4
bread,
1 egg,
milk
bread,
c
1
tablespoon
milk,
1
strawberries
banana,
1
tablespoon
, 1oz yogurt
peanut butter, 1
tablespoon yogurt

cup strawberries
1 banana,
cup
2
tablespoons
milk, 3 ozpeanut
yogurt,butter
2
tablespoons peanut
butter, cup barley

Brilliant
Shredded
Eggcellent
operator
Loaded Baked
Very Veggie
Eggy FriedSmooth
bananas
and
Black
Chicky
Sando
sandwich
Smoothie
1 carrot, cup
Potato
refried black beans
cup shredded
1 slice 1 cup1black
banana,
cup
bean
broccoli, 2
1 eggs,
egg,
potato, cup
beans,
1
chicken,
1
bread,
1
cup
milk
strawberries,
6oz.
cup barley
patty
with
chicken,
1 cup
banana
tablespoon
yogurt, 1
broccoli, 1 tablespoon
fries
yogurt, 2 slices
tablespoon PB, slice
yogurt
1
carrot, 1
bread, 1 carrot
Repurposed
Bean Spread
cup
beans, 1 Patty
egg,
bean patty, 1
1 black
2 slices bread, 1 cup
potato
egg, 1 cup barley
black beans, 1 cup
milk

Soup-dedoo

1 carrot,
cup broccoli,
cup
chicken,
cup barley

Simply bean
and barley
1 cup beans, 1
cup barley

Simple and
Square

toast

Stir Fry

1 carrot, cup broccoli,

cup beans

potato, cup
chicken, cup
black beans

Black bean
hummus

cup black beans,

1 tablespoon
peanut butter, 1
slice bread, 1 cup
milk

See next following pages for how to prepare food items!

Compiled by Jennifer Wood, Dietetic Intern 2016

BATCH COOKIN- make these recipes on Sunday, so you have the items to use for
the week.
Quick Batch Chicken
Cook chicken leg quarters in the oven at 375 degrees F for 25-35 minutes. A
thermometer will read at least 165 in the thickest part. Set aside and let cool.
Remove skin and discard.
Tear meat from chicken bone and place in a separate container for use in recipes.
Reserve bones and other leftover bits.
Quick Batch Broth
Using leftover bones and bits from chicken pieces, place in a saucepan and cover
with water. Cook over medium-low heat, simmering NOT BOILING, for 60 minutes.
Add more water as needed so bones are covered by 1 water at all times. This will
make about 2 cups of broth. Save broth and discard everything else.
Other Prep
Prepare barley according to package directions. Freeze half batch until Tuesday
evening, then set in fridge to thaw overnight. Put second half batch in
refrigerator.
Prepare black beans according to package directions. Freeze half batch (drained)
until Tuesday evening, then set in fridge to thaw over night. Put second half batch
in refrigerator.
Rinse fresh broccoli. Chop broccoli florets and stems. Amount should equal about 3
cups.

Compiled by Jennifer Wood, Dietetic Intern 2016

BREAKFASTS
Oo-la-la! French Toast
Scramble 2 egg with 2 tablespoons of milk. Add a dash of cinnamon or nutmeg if
you like. Soak both sides of 3 slices of bread, one-at-a-time, in the egg batter.
Cook over medium heat on a skillet with some cooking oil or butter until cooked
through. About 4 minutes on each side. Enjoy with 2 tablespoons peanut butter and
a fresh dash of cinnamon. Drink a glass of milk on the side. Can also warm cup
frozen strawberries for a treat on top!
Good ol Egg and Potato
Use one half of russet potato. Peirce skin with fork tines 2-3 times and place on a
microwave safe dish. Microwave on high heat for 2-4 minutes, until steaming and
heated through. Let cool. Heat some cooking oil or butter in a skillet over mediumhigh heat. Slice potato into -inch wide discs. Place on skillet to cook, browning
each side to crisp. Remove potatoes from skillet and place on serving plate. Reduce
skillet heat to medium. Scramble two eggs with one tablespoon of milk. Pour into
skillet, gently stirring egg mixture. Cook until slightly moist, remove from heat and
place on serving plate with potatoes. Season with salt and pepper.
Yogurt and Strawberry Perfect Parfait
The night before serving, layer 1 tablespoon peanut butter, 3oz. yogurt, cup
strawberries, 3oz. yogurt, and 1 tablespoon peanut butter in a glass or bowl. Cover
and set in refrigerator overnight. In the morning, top parfait with a shake of
cinnamon.
Microwave Broccoli Quiche
Toast one slice of bread, cut into -inch squares. In a microwave-safe mug,
scramble 2 eggs with 1 tablespoon of milk, cup chopped broccoli, toast squares
and a dash of salt and pepper. Microwave on high for 2-3 minutes. Turn onto a plate
and enjoy!
Going Bananas for Bread Pudding
The night before serving, leave out 2 slices of bread, cut into cubes. In the
morning scramble one egg with 1 tablespoon milk and 1 teaspoon sugar. Smash half a
banana and 1 tablespoon peanut butter into egg mixture. Slice second half of
banana into -inch coins. Using a microwave safe dish, gently fold together egg
mixture, banana, and bread. Microwave on high for 2-4 minutes, until steaming and
cooked through. Let cool before eating, serve with a dollop of yogurt.
Compiled by Jennifer Wood, Dietetic Intern 2016

Super Smashed Bananas

Smash one whole ripe banana into cup milk, 3oz. yogurt, and 2 tablespoons peanut
butter. Add 1/2 cup cooked barley. Serve with a dash of cinnamon.
StrawBarley Porridge
Combine 1 cup cooked barley with cup milk in a saucepan. Heat over medium until
just bubbling. Add 1/2 cup chopped, frozen strawberries and cook to desired
consistency. Serve with a sprinkle of sugar and a dash of cinnamon.
LUNCHES
Brilliant Black Bean Patties
Clean 1 carrot, peel, and shred. Portion out 1 cup black beans, divided in two. In a
mixing bowl, smash cup black beans with one egg and shredded carrot. May add
salt, pepper, or other favorite spices such as chili flakes, chili pepper, and cumin.
Fold in cup whole black beans, incorporating well. Press mixture into 2 patties and
refrigerate for at least 30 minutes.
Preheat oven to 375 degrees. Scrub half a potato and slice into fries. Toss with
cooking oil and lay in a single layer on a baking sheet, sprinkle with some salt. Put
fries in oven for 30 minutes, turning halfway through.
Heat a skillet on medium heat with some cooking oil in it. Cook black bean patties
thoroughly, at least 5 minutes on each side. Surface with will brown and crisp.
Serve one black bean patty with oven fries and you favorite condiments. Reserve
second patty for use later in the week.
Chicky Sando
Combine cup shredded chicken with 1 tablespoon yogurt. Season with salt and
pepper and spread on 2 slices of bread. Serve with one carrot, washed, peeled and
cut into sticks.
Eggcellent sandwich
Hard boil 2 eggs. Slice into 4 length wise slices. Arrange on a piece of buttered
toast. Sprinkle salt, pepper, and a bit of chili powder on top. Have one cup of milk
with sandwich.
Smooth Operator Smoothie
The night before- peel 1 banana and cut into 4 pieces; Place banana in freezer in a
covered dish. For lunch: Combine cup frozen strawberries, banana, 1 tablespoon
Compiled by Jennifer Wood, Dietetic Intern 2016

peanut butter, and 6 oz. yogurt in a blender. Blend until smooth. For a thinner
smoothie add milk 1 tablespoon at a time until desired consistency is reached. A
dash of vanilla flavoring makes this drink quite nice also. Can have a slice of bread
with peanut butter on side if you like!
Loaded Baked Potato
Scrub 1 potato thoroughly and pierce with a fork several times. Place on microwave
safe dish and cook in microwave on high heat for 4-6 minutes, until cooked through.
Warm 1/2 cup shredded chicken and steam 1 cup chopped broccoli. Serve potato
with a dollop of yogurt, broccoli, and shredded chicken on top. Reserve second half
potato for recipe later in week.
Very Veggie Eggy
Wash and peel one carrot. Slice into coin bits. Heat a skillet with a bit of oil. Add
cup chopped broccoli to skillet and let cook, about 2 minutes. Add carrot coins and
let cook 4 more minutes. Transfer vegetables to a separate plate. Add a dash more
oil to pan and fry one egg, breaking the yoke but not scrambling. Stir minimally,
then add the veggies back to dish. Heat cup barley in microwave and serve egg
mixture over warm barley.
Caribbean Style
In a small pot/sauce pan, place 1 cup black beans and 2 tablespoons homemade
chicken broth. Simmer for about 20 minutes, gently smashing beans with a fork.
Season beans with chili powder and a bit of salt. Heat oil in a skillet over mediumhigh heat. Slice 1 banana at a 45 degree angle for long, diagonal slices. Fry bananas
until brown and crispy, about 2-3 minutes on each side. Serve black beans and
bananas together with a few dashes of chili powder and salt. Lime is also quite nice
in this dish.
DINNERS
Soup-de-Doop
In a pot, heat oil. Wash and peel one carrot. Slice into coin bits. Add chopped
broccoli to pot and let cook about 2 minutes. Add carrot coins and let cook 4 more
minutes. Add homemade chicken broth, 1/2 cup shredded chicken, and 1 cup barley.
Use your favorite herbs if you like. Simmer for at least 20 minutes. Cool slightly
and enjoy with a slice of toast.

Compiled by Jennifer Wood, Dietetic Intern 2016

Simply Beans & Barley

Serve 1 cup black beans with 1 cup barley and a glass of milk (1 cup).
Simple and Square
Dice cooked potato, toss with a bit of cooking oil and bake at 350 for 20 minutes.
Serve with warm shredded chicken and a scoop of warm black beans.
Black bean hummus
Combine cup black beans with 1 tablespoon peanut butter, smash mixture
together well. If you have any garlic, olive oil, and lemon juice to add in that will
taste great as well. Spread mixture on 1 slice bread. Serve with 1 cup milk.
Repurposed Patty
Using the second black bean patty from Sundays lunch, reheat in microwave on
high for 30-60 seconds, until steaming. Fry one egg on a skillet. Serve cooked egg
on warmed black bean patty with a side of 1 cup barley or toast.
Bean Spread
Toast two slices of whole wheat bread, spread with cup smashed black beans.
Enjoy with a glass of milk.
Super Duper Stir Fry
Wash and peel one carrot. Slice into coin bits. Heat a skillet with a bit of oil. Add
broccoli to skillet and let defrost, about 2 minutes. Add carrot coins and let cook 4
more minutes. Add cup black beans, stirring constantly until heated through.
Serve with cup warm barley. Season with your favorite spices, a dash of hot
sauce, or a squeeze of lemon juice. Also delish- combine 1 tablespoon peanut butter
with 1 tablespoon warm water, 1 tsp chili flakes, 1 teaspoon soy sauce and 1
teaspoon vinegar. This makes a great stir fry sauce!

Compiled by Jennifer Wood, Dietetic Intern 2016