Thrifty weekly menus

Dietetic interns at Iowa State University were asked to develop a menu plan for a week for a low-income rural family with one adult female and three children (one in preschool, two in elementary school).

First they had to figure out how much money it would take to feed the family using USDA's Thrifty Food Plan...the amount that Food Assistance (formerly Food Stamps) is based on.

Then the interns developed menus, recipes, costs, nutrition analysis, and shared their reflections. The ISU Food and Nutrition Department instructors shared the six best papers with us. Click on the names below to see the edited versions of the thrifty weekly menus:

If you want to know how much your family would spend on the low-cost plan (which is a little higher than the thrifty plan), use our online calculator.

RECIPES

ALL

Stir Fry
  • If raw vegetables are not available, use frozen stir fry vegetables.
  • Try brown rice in place of white rice.
Cookbook

Healthy & Homemade Cookbook

$5.00 Order

 
 
Calendar

Healthy & Homemade: 2013 Nutrition and Fitness Calendar

$.50 Order

How to get it on SALE--EVERY TIME
  1. Check grocery ads and store websites for sales and coupons.
  2. When you see an item advertised on sale, add it to your shopping list and stock up, making sure to note the brand, package size and cost.

Check and chuck! Check your refrigerator every day, your freezer every week and your pantry at least once a month. Add it to your meal plan before you have to toss it.

When you plan ahead for healthy snacks, you're less likely to reach for the bag of chips when you're hungry.

Ensure a healthy diet! 

Include something from each group: fruit, vegetable, protein, bread, and dairy.

Pay attention to prices!

If you know how much something usually costs, you'll know if it is a good deal when it's "on sale."

Plan for double portions

Prepare one portion to cook and serve, and the other to freeze for later.

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