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Planning Meals
Meal planning is important if you want to get the most for your grocery shopping dollar. Scan the sales papers and see what’s on sale, and then plan your menus around those sale items as much as possible. This may seem like common sense, but many people use other types of menu planning that end up costing more than it should. For example, a pull-out menu in your favorite magazine may offer a great monthly menu, complete with recipes. But if it includes exotic or out of season items, it may be a very pricy menu. Stick to what’s in season as much as possible or look for canned or frozen fruit & vegetable items. I found a great free monthly meal planner template at http://www.vertex42.com/ExcelTemplates/meal-planner.html.
How to begin stocking the pantry?
Creating your own menu may seem intimidating, but it doesn't have to be. Think about your family favorites or look online for simple recipes using the sale items you have purchased. I try and keep my menu balanced with protein, vegetable, and whole grains. There are lots of excellent recipe databases online that you can access for free. Usually, it is better to avoid the recipe sites owned by product manufacturers because they revolve around their brand of products (which can be expensive).
My pantry always begins with a few basic items.
Whole Grains: oatmeal, brown rice, corn meal, pastas, breads, flours, crackers, cereal
Caned Items: tomatoes, tomato paste, chicken/vegetable/beef broths, vegetables (corn, peas, green beans etc.) beans (pinto, black, navy etc.), Rotel (tomatoes & green chilies) tuna.
Sauces and Spices: soy sauce, apple cider vinegar, honey, olive oil, Italian seasoning, garlic powder, onion powder, basil, cumin, red chili flakes, salt & pepper, baking powder, baking soda, vanilla
Miscellaneous: peanut butter, nuts, dried fruit, bananas, potatoes, sweet potatoes, onions (a bag), garlic cloves.
Refrigerator items: condiments (mustard, mayo, ketchup), fruit preserve, cheese, milk, eggs, yogurt, carrots, green bell pepper, lettuce, mushrooms, celery, deli meat, in season fresh fruit.
Freezer items: fruit (berries, peaches for smoothies), Tilapia (in bag individually frozen fillets), salmon, vegetable (for stir fries, stews & sides), turkey sausage, ground turkey & beef, chicken (whole & pieces), pork chops, beef roast, (I portion out the meat before I freeze into one and two portion sizes). I make enough dinner for lunch the next day and I’m set for the week.
What can I make with this pantry?
Breakfast = cereal, oat meal with honey, frozen fruit smoothie, omelet, pancakes, muffins, sausage & scrambled eggs with whole wheat toast (several egg dished can be made any time of day)
Lunch = leftover dinner, deli sandwich, tuna salad, peanut butter & jelly sandwich, and grilled cheese
Dinner = Pasta with tomato sauce and meatballs, Chicken & vegetable stir-fry with brown rice, 3 bean stew and corn bread, Pork chops with salad and sweet potatoes
Roast beef with carrots and potatoes, Grilled fish with salad and baked potatoes, and several soups and stews.
See it’s easy once you get going. And once you’re a pro, then it’s time to tackle buying in bulk which is the most cost effective.
Cook from Scratch
 It's no secret that processed foods are not very healthy, and in many cases they are more expensive, too. Even those processed, packaged items that are cheap may cost more than you think. High-sodium foods wreak havoc with blood pressure, high fructose corn syrup is bad for blood sugar, and the list goes on and on.
Recently I have been seeing more and more recipes that call for packaged foods i.e. “1 box mix” ditch the mix and just make whatever it is yourself, without all the chemical additives.
Using recipes that allow you to create your own mixes can save lots of money while helping you to avoid chemicals and preservatives. Meals can be very simple as well. Elaborate recipes are a nice treat, but simple foods are delicious and healthy. I use an extremely easy to use Betty Crocker cookbook for all my recipe and cooking information needs.
Just beginning to cook at home? Try a crock pot and make easy delicious meals that are ready by dinner time with leftovers for lunch the next day. Using a crock-pot is also a great way to cook some of the cheaper (and tougher) cuts of meat so that they are guaranteed tender and delicious by dinner time.
Nutrition Tips:
Whenever possible, eat whole, fresh, and unprocessed foods.
If the nutritional information reads like an encyclopedia put it down and walk away
Buy low sodium canned goods
Use herbs & spices instead of salt
For more flavor use low sodium chicken, vegetable or beef broth instead of water
Make your own biscuits instead of buying the canned ones – you’ll be amazed at how easy it is.
Frozen salmon is just as delicious as fresh – just don’t over cook it
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Ladybug McGreen's Blog 
