Before Christmas, O-Man and I went to Wal-Mart to fill a request from our church. The shelves of the local food pantry were bare. Every week our church hosts a free community dinner (formerly “soup kitchen”). Attendance grows each week as do the requests for anything to take home for later. O-Man wanted to buy frozen pizzas and chicken nuggets and struggled to understand only buying foods that were “shelf stable.” We’ve talked about it since and gone back to help restock after the holidays. But ever since that first trip and O-Man asking what people would do with canned meats and veggies, I’ve contemplated one thing… Could I put together a week’s worth of meals for a family of 4 using only pantry items?
Why?
Years ago I read the book Nickled and Dimed in America by Barbara Ehrenreich. If you haven’t read it, I highly recommend it. Even though the author originally went undercover over 20 years ago, I doubt much has changed. Barbara set out to live and work among the living poor. She experienced first hand how hard it is to get by with only one minimum wage job.
That book has probably stayed with me longer than anything I have ever read. While I have worked a minimum wage job (part-time, in college), I never had to depend solely on that income. I’ve worked on a factory line, in food service and (briefly) in retail. I am very aware that I grew up privileged, as my children are.
I’m also aware there are people struggling to get by in every community. Many of those people are hard workers who want to make a better life for themselves and their families.
Not quite as many years ago as the book, a friend and I were asked by someone at our church to help her teach a class. The class was offered through a community center in a working poor neighborhood. Designed to teach teens the importance of exercise and nutrition, she wanted the kids and their parents (who were invited to also attend) to learn they had the power to make changes in their lives.
So, what did my friend and I do? Well, we brought in a meal we had made in the crockpot for only $10. We also brought in grocery store circulars and a variety of recipes that were easy and inexpensive to make… Less than eating fast food.
One mother attended with her kids. There were a handful of kids total, but only one parent had come to the class. She was concerned about her son’s high blood pressure and junk food lifestyle but didn’t know how to make any changes.
What did we serve? Coca-cola chicken! We correctly figured the kids would get a kick out of using a can of cola to cook the meat. (Throw chicken, beef or pork into the crockpot and add a bottle of bbq sauce and a can of coal, mix it up and let it cook until the meat is done!) We added carrots and served it with instant brown rice.
This might not sound like the most exciting (or healthiest sugar wise) meal, but these teens were pretty excited that this was something they could make. Many of them told us the occasionally ate apples or bananas, but the only veggies they ate were the slice of tomato and lettuce that came on a burger. So this was definitely a step in the right direction.
Using the grocery store circulars, we showed them they could purchase simple ingredients on sale and make some meals at home. Saving money and eating better. Reading labels and making better choices on breakfast cereal (for example) was another topic that was easy to educate the kids on.
The mom that came was shocked. She always felt like she spent most of her paycheck on groceries and it was less expensive to just eat fast food off the value menu!
This might have been an extream experience. But, it was a good example of how not knowing something can affect you. Before we left, the mom asked us to help her make a shopping list from the circular and a list of several easy recipes. We also sent her home with the crockpot.
I don’t know what happened to those kids after that class, but I hope they took their enthusiasm home and worked on some basic cooking skills (which we did also discuss, but didn’t have the ability to demonstrate, it was more of a conference room type space).
As I’m typing this, I feel like it’s just one more example of why Home Ec should be a required part of all kids’ education!
Menu
Those two experiences coupled with my son’s interest in what could be made from only canned and boxed foods made me curious. I don’t know if our local food pantry has the ability to accept frozen or refrigerated foods. Or, if they ever have fresh meat or produce to give out. I do know that our church only has the ability to store and distribute shelf-stable pantry items.
And, there’s a huge demand for protein and veggies.
Using the online grocery option at my local Walmart, I started planning easy meals for 4 people. Most of my meal planning for my family goes into what we’re having for dinner, so I started there.
Some of these are pretty obvious and I’m basing this on the people having access to a stove and very basic kitchen supplies (pots and baking dish).
I’ve included the cost for the total meal. A few things are used in more than one recipe, so I just divided up the cost between the number of things made with it.
Dinners
- Penne with sauce ($1.70)
- Tuna Casserole ($2.53)
- Impossibly Easy Chicken Pot Pie ($3.53)
- Macaroni Beef Stew ($1.28)
- Rice and Beans ($1.83)
- Chicken and Rice Enchilada Casserole ($4.91)
- Tuna Helper Tetrazzini ($2.96)
Once I had a dinner plan and knew what was leftover, I worked up lunch and breakfast options although with less variety.
Breakfasts
- Biscuits and gravy (estimate $1.50)
- Pancakes with apple sauce 2x (estimate $1.50)
- Oatmeal with canned peaches 2x ($2.25)
- Cereal bars with canned fruit cocktail 2x ($1.42)
Lunches
- Peanut butter and Jelly 2x ($1.94)
- Macaroni and Cheese 2x (estimate $0.45)
- Chili ($1.60)
- Tomato Soup ($1.00)
- Beef Vegetable Barley Soup ($1.00)
Snacks
Because having a little something to snack on is always a good idea.
- Granola bars 24 pack ($2.73)
- Microwave popcorn 12 pack ($2.98)
Grocery List
Unless specified, I used Great Value brand and my local Walmart’s pricing. There is no tax on food in my state, so that has not been factored in.
Everything is written out in this format
(Quantity) Description $cost for one item (total for multiple items, if applicable)
(2) Beef Barley Soup $0.50 ($1.00)
(2) Beef Vegetable Soup $0.50 ($1.00)
(2) Tomato Soup $0.50 ($1.00)
(1) Campbell’s Condensed Fiesta Nacho Cheese Soup $1.48
(2) Cream of Chicken Soup $0.50 ($1.00)
(2) Chili with Beans $0.80 ($1.60)
(1) Sausage Gravy $0.98
(1) Canned Green Beans $0.50
(2) Canned Fruit Cocktail $0.82 ($1.64)
(2) large Canned Peaches $1.53 ($3.06)
(1) 46oz Apple Sauce $1.98
(1) 24oz Salsa $0.98
(2) Canned Black Beans $0.50 ($1.00)
(1) 2 count Canned Chicken Breast $3.12
(1) Canned Mixed Vegetables $0.58
(1) Canned Peas $0.50
(1) 24oz Traditional Pasta Sauce $0.88
(1) 16 oz box Penne $0.82
(1) 12 Count Microwave Popcorn $2.98
(1) Grape Jelly $0.94
(1) Loaf Wheat Bread $0.67
(1) 8 count Fruit and Grain Cereal Bar $1.38
(1) 40oz Peanut Butter $2.26
(1) 10 count Instant Oatmeal Packets $1.48
(1) Betty Crocker Tuna Helper Tetrazzini $1.22
(1) 16oz bag of Rice $0.78
(1) Garlic Parmesan Seasoning Mix Packet $0.94
(4) Macaroni and Cheese $0.26 ($1.04)
(1) 9.6oz box Instant Dry Milk $2.98
(1) 40oz box All-Purpose Baking Mix $1.80
Total: $41.59
Recipes
Pasta and sauce is pretty self-explanatory. The Tuna Tetrazzini has the instructions on the box, but I calculated for using two cans of tuna and the green beans could either be added to or served on the side.
For anything calling for milk, the instant milk would need to be mixed up first. As for butter, I would just leave it out, I’ve made recipes that have called for some butter and been out of it. They don’t turn out as good, but the recipe still works.
Impossibly Easy Chicken Pot Pie is from Betty Crocker and Bisquick. Instead of frozen veggies, drain and use the canned ones in their place. Just omit the egg and add an additional 1/4 cup of milk (the crust won’t be as fluffy).
If I were making these meals I would cook 8 servings of rice one night then set half aside. The first night I would then mix in black beans (drained) and the garlic parmesan seasoning packet with a little extra water into the rice. Easy and flavorful Rice and Beans.
Then on another night I would use the leftover rice and mix in black beans (drained), canned chicken (drained) and 1 cup of salsa. Finally, mix in the can of Nacho Fiesta Cheese Soup with another half can of water. Pour it all into a casserole dish and bake for 20 minutes at 350 for Chicken Rice Enchilada Casserole.
Noodle Beef Stew is an easy recipe I used to make when my girls were little and IronFish wasn’t home. I made it with a hearty beef soup (like Progresso Steak and Vegetables) and whatever noodles I had on hand. It was a fairly cheap meal. It’s even cheaper using condensed soup and the noodles from a box of macaroni and cheese. Once the noodles are cooked add them to the soup, stirring occasionally until everything is hot. Use the cheese packet from the noodles when making another box of macaroni and cheese, two packets makes it cheesier!
Finally, Tuna Noodle Casserole. There are tons of recipes out there but this is how my mom made it and I made it for my kids many years ago (but since they don’t like tuna, I stopped fighting them to eat it!). It’s probably the first dinner I learned to make as a kid. Start with a box of macaroni and cheese. Cook the noodles to the shortest time on the box. Drain and transfer to a casserole dish, stir in the cheese packet, a can of drained peas, two cans of drained tuna, one can of cream of chicken or celery soup and a can of milk (in this case, the instant milk or even water would work). Bake at 350 for 3o minutes.
Disclaimer
I know there are people who are homeless and don’t have access to even a microwave. I’m basing this menu on families who have a roof over their head but may not be able to afford to put a hot meal on the table without going to the food pantry.
No, I didn’t take any dietary restrictions into consideration. That’s not the point of this.
I have not calculated the calories in this plan. It’s not my intention to come up with a perfectly ideal and completely nutritionally balanced meal plan. But rather a variety including protein, fruits, and veggies.
Would I serve these meals to my family? Yes, especially if it was a difference of a meal or no meal. Some of these I have actually served my family. And some, I’ve served a variation of (using frozen veggies and non-powdered milk or adding cheese). Some, I’ve served with variations based on dietary needs (Tasha is allergic to wheat, so I make my own “cream of” soups).
$40 Can Make a Difference
So, if you have read this far and followed my babble, thank you. I apologize if it isn’t fully developed. Hopefully, I’ll come back to this and make sure it makes sense.
But, it’s not uncommon for my family to spend more than $40.00 eating out.
Food pantries all over the country are desperate for donations. A few months ago, I read an article about the need for donations in a town I had to pass through to get to college. What may not seem like much to one person, might be enough to keep a family fed for a whole week all with some simple recipes.
Pin and share, maybe we can all give a little and fill our local food pantry shelves.
