TygerMoon Foxx (tygermoonfoxx) wrote in weekly_menu,
TygerMoon Foxx
tygermoonfoxx
weekly_menu

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Weekly Menu for 1/5/04 through 1/11/04

I do my menus one week at a time and we do the shopping for them every Saturday. Recipes are taken from Dana Carpender's "500 Low Carb Recipes". My recipes are structured for OWL with some additional carbs added for my husband, who is in maintinence (in most cases, I simply don't eat as many servings or I don't eat the garnishes and dressings). In some dishes, like the hot and sour soup, I eliminated the tofu from my portion to cut the carbs but kept it for my husband. The carb counts listed assume the higher amount with all ingredients present. No snacks are included because we're past the need for them. Higher net carb days take into account our probable activity levels, when we might need extra energy.



Monday

breakfast

2 scrambled eggs with butter
1 4 oz turkey sausage (we use the Italian type rather than links)

lunch

1 serving all-meat chili (I used turkey left over from the holidays for the meat)
2 tbsp sour cream
2 oz. cheddar cheese
1 1/2 c. romaine lettuce

dinner

1 serving Thai-ish basil chicken
1 serving hot and sour soup
1 1/2 c. romaine lettuce

Total net carbs: 26

Tuesday

breakfast

Denver omelet

lunch

1 bleu cheeseburger
1 1/2 c. romaine lettuce

dinner

1 serving stewed chicken Morrocan
1 serving parsley salad

Total net carbs: 19

Wednesday

breakfast

1 serving rodeo eggs

lunch

1 serving sweet n nutty tuna
1 serving bacon, tomato, and cauliflower salad

dinner

1 c. vegetable soup (I make mine from scratch)
1 1/2 c. romaine lettuce

Total net carbs: 18

Thursday

breakfast

2 eggs
4 oz turkey sausage

lunch

1 serving pork chops and saurkraut
1 serving Asian ginger slaw

dinner

1 serving herb and wine catfish packets
1 1/2 c. romaine lettuce

Total net carbs: 16

Friday

breakfast

1 banana nut muffin (this is an Atkins mix)
1 tbsp cream cheese

lunch

1 serving classic egg salad
1 1/2 c. romaine lettuce

dinner

1 serving meat taco filling
1 serving taco salad

Total net carbs: 18

Saturday

breakfast

2 egg confetti fritatta

lunch

1 serving meatza
1 1/2 c. romaine lettuce

dinner

1 serving skillet stroganoff
1 serving our favorite salad

total net carbs: 20

Sunday

breakfast

1 serving sausage egg and cheese bake

lunch

1 serving picnic chicken
1 serving unpotato salad
1 serving coleslaw for company

dinner

1 serving pork chops with mustard sauce
1 serving collard greens with bacon
1 serving creamed spinach

total net carbs: 17





Most of the expenses we have are in raw vegetables and we've recently been able to cut down on that by using the frozen vegetables. Our local supermarket has an amazing variety, including seasoning packets for soups (frozen herbs, onion, green peppers, and mushrooms), green peppers, collards, turnip greens, and stir fry mixes. You can further cut down on cost by buying family packaging (most groceries will package it up for you like that if it isn't already in the meat case) and by substituting cuts of meat. We use country style pork ribs for pork chops ($1.99/lb vs $2.55/lb) and ground turkey for hamburger ($1.69/lb vs $3.50/lb). In most chili or Mexican style dishes, turkey or chicken can be substituted for hamburger or pork sausage. Thighs and legs are inexpensive and will work well. We buy the meat in bulk when we can to cut down on future costs because it builds up a reserve. We bought:

2 cartons of eggs containing 18 eggs each
1 package of turkey sausage (there are five links per package and we eat one a piece for breakfast)
3 heads of romaine lettuce (you can always buy more if you run out, I hate not being able to eat it all and then having it wilt or rot)
1 package of cheddar cheese (equivalent to eight cups of shredded cheese)
2 pints sour cream
1 family package of chicken legs
1 family package of chicken thighs
2 quarts of chicken broth
1 package frozen mushrooms
1 1 lb package of boiled ham
3 green peppers
2 poblano chili peppers
1 container bleu cheese
1 5 lb package ground turkey
1 bunch parsley
2 cucumbers
2 cans sliced black olives
1 package of bacon
1 can of tuna
1 sack of seedless red grapes
1 package of walnuts
2 packages frozen cauliflower
7 plum tomatoes
3 regular tomatoes
1 flat cherry tomatoes
1 avocado
1 red cabbage
1 cabbage
1 nappa cabbage
1 package Atkins bananna nut muffin mix
1 package spreadable cream cheese
1 bottle ranch dressing (there's only one carb in two tablespoons so I don't bother with the additional expense of no carb dressing for this)
2 packages bulk pork sausage
1 container shredded parmesan
1 pint heavy cream
1 bottle worcheshire sauce
1 packages country style boneless pork ribs
1 package collard greens
1 package chopped spinach
1 can saurkraut
1 lb catfish

The total bill fluctuates between $90-$150 a week, depending on the reserves of meat and frozen veggies we have in the big freezer. You can also buy the fresh veggies like beans, broccoli, zucchini, and yellow squash and freeze them yourself when they're on sale. It saves money if you inventory the food you have on hand when making the menu and try to form the bulk of your menus from those materials.



I've never eaten some of these and I'm looking forward to trying the recipes out. The meatza, Asian ginger slaw, and all meat chili have become staples in our diet because they taste so good. We eat a lot of the catfish too because it's inexpensive and can be gotten fresh locally.
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