7 Day Survival Menu

**sunshine** · 01-26-2006, 10:33 AM

Eating Well on a Budget: 7 Day Survival Menu

The following menus were developed to provide ideas formenu planning when on a restricted budget. The menus were developed to include inexpensive foods, fast and easy recipes and Canada's Food Guide to Healthy Eating.

NB: These menus are only guides. Some students may be cooking for only one person. If a recipe makes more than one serving, leftovers may be used during the week or you may wish to prepare some meals with your roommates or friends. More active students or young adults who are still growing may need more food choices or large portions in view of their increased needs. Males will generally need more food than females.

Menu and recipe costs were calculated using May 1999 retail prices. The cost of skim milk powder was utilized in costing the menus; therefore the total cost will be higher if fluid milk is used.

The cost of the food for these menus is approximately $3 per day. If your energy needs are higher and you choose larger portions or more servings from each food group, the cost will be proportionally higher.

Day 1
Breakfast
1 cup bran flakes
1 cup milk
1/2 cup orange juice

Lunch
1 egg salad sandwich
1 cup chowder *
1 banana

Dinner
tuna melt *
3/4 cup bean salad *
1 apple

Snack:
6 soda crackers
1 oz cheddar cheese
1/2 cup orange juice

Cost: under $3

Grain Products: 6
Vegetables & Fruit: 5 1/2
Milk Products: 2
Meat & Alternatives: 2 1/2

Day 2
Breakfast
1 hard-boiled egg
2 slices toast with jam
1 banana
1 cup milk

Lunch
1 cup hamburger soup *
1 whole wheat roll
1/2 cup orange juice

Dinner
1 cheese sandwich
1 cup coleslaw *
1 cup milk

Snack
1 fruity bran muffin *
1 apple

Cost: under $3

Grain Products: 7
Vegetables & Fruit: 5
Milk Products: 3
Meat & Alternatives: 2

Day 3
Breakfast
1/2 cup bran flakes
3/4 cup yogurt
1/2 cup canned
fruit cocktail

Lunch
1 cup split pea soup *
1 pita
1 banana

Dinner
1/2 cup Alfredo sauce *
1 cup pasta
1 cup cabbage with vinegar
1 cup whole wheat roll
1 cup milk

Snack
peanut butter & jelly
sandwich
1/2 cup orange juice

Cost: under $3

Grain Products: 7 1/2
Vegetables & Fruit: 5
Milk Products: 2
Meat & Alternatives: 2

Day 4
Breakfast
3/4 cup rolled oats with brown sugar
1 banana
1 cup milk

Lunch
1 cup pasta & bean soup *
1 baked potato with plain yogurt & margarine
1/2 cup orange juice

Dinner
1 1/2 cups
hamburger hash *
1 whole wheat roll
1 cup milk

Snacks
1 cup carrot & celery sticks
6 soda crackers
1 oz cheddar cheese

Cost: under $3

Grain Products: 5
Vegetables & Fruit: 5
Milk Products: 2
Meat & Alternatives: 2

Day 5
Breakfast
2 slices toast with
2 Tbsp. peanut butter
1 banana
1 cup milk

Lunch
1 bean & cheese burrito *
1 apple

Dinner
vegetable frittata *
1 slice of toast
1 cup milk

Snack
1 fruity bran muffin *
1/2 cup orange juice

Cost: under $3

Grain Products: 5
Vegetables & Fruit: 5
Milk Products: 2
Meat & Alternatives: 3

Day 6
Breakfast
3/4 cup rolled oats with
brown sugar
1 cup milk
1 orange

Lunch
1 cup macaroni & cheese
with 50g tuna
1/2 cup mixed vegetables

Dinner
1 cup ratatouille *
1 cup rice
3/4 cup bean salad

Snack
peanut butter & jelly
sandwich
1 cup milk
1 banana

Cost: under $3

Grain Products: 7
Vegetables & Fruit: 5 1/2
Milk Products: 2 1/2
Meat & Alternatives:2 1/2

Day 7
Breakfast
1 scrambled egg
2 slices of toast
1 cup milk

Lunch
Atlantic baked potato *
1 cup coleslaw *
1 apple

Dinner
1 cup chili *
1 cup noodles
3/4 cup cucumber slices with dill
& 1/3 cup plain yogurt

Snack
1 cup carrot & celery sticks

Cost: under $3

Grain Products: 5
Vegetables & Fruit: 5
Milk Products: 2
Meat & Alternatives: 2 1/2

guest7 · 01-26-2006, 11:10 AM

It is possible. You always come up with good ones. I enjoy reading your posts

**canadian gardener** · 01-26-2006, 11:56 AM

that sounds like Canadian prices, which means if you do it in American dollars this will be a lot less in costs.

Sunshine where did you get this one from, it looks good?

In some areas of Canada skim milk powder and fluid milk are almost the same cost, so I'm wondering if this is from back east here in Canada or perhaps federal programs.

**sunshine** · 01-26-2006, 12:13 PM

It came from a college site-- many years ago. . the site is no longer valid, unfortunately

Or I'd have posted the link.

You're right- -it was a Canadian site.

**canadian gardener** · 01-26-2006, 03:10 PM

it sounds terrific, and it's a good starting point for a quick cheap menu plan. thanks Denise.

oh and thanks again for the posts today, you've popped in quite a lot of good info in them (as always!)

**Michelle** · 01-26-2006, 06:04 PM

Thanks Denise

Question: the foods with * after them....does that mean there was a recipe with the list for each item? I'd love to see them if that's the case

**cspp04** · 02-19-2006, 03:28 PM

i thought i'd try this menu plan out. the last seven days i've been following it......almost to a 'T'. my kids think it's great cause i'm cooking more (yeah, lots of eating out in the past here...sigh) and they tried new things, like the tuna melt, which i had never thought to make for them! it's a great list......here's the other bonus for me, aside from the savings.......i lost 4 lbs hahahaha! i'm going to call this menu plan 'the frugal diet'!!