Budgeting for the average SNAP allotment for one person
CAN ONE PERSON SURVIVE ON SNAP BENEFITS?
Budget: $187 SNAP benefits for one month for one person.
I was curious about the average SNAP (food stamps) benefit so I googled the question and found a reliable non-AI source for the answer:
How Much Do Households Receive in Benefits? On average, SNAP participants will receive an estimated $187 per month per person in regular SNAP benefits in fiscal year 2025.
This is the average amount per person. The amount varies according to the state and the person, based on their income. Interestingly this amount is less than what the USDA site says a single person should budget for their food. For women like myself aged 51-70 years old, the USDA Thrifty Food Plan updated as of May, 2025 suggests spending a minimum of 230.90/month for groceries. (Scroll down to PUBLICATIONS and select the most recent publication date for the specs.)
This site also included scaled amounts of 258.70 for Low Cost budgets; 319.50 for moderately priced budgets; and 383.00 for liberal cost plans. But if you are on food stamps, the thrifty plan seems to be the more likely option. The USDA site does not share specific meal tips only general categories of food.
I decided to give myself a challenge and see how I would approach a restrictive budget with only food stamps (SNAP) for only one adult. I'll assume you have salt and pepper and some basic spices. After my $187 grocery list, I will add a list of what I consider essential spices and those additional costs. I will follow this with how to address that $187 SNAP average and the USDA Thrifty Food Plan recommended for a woman my age. The $230.90 is 43.90 more than the SNAP average so I will add some suggestions about spending that extra money if you can or choose.
I priced this budget using Walmart.com on July 5, 2025 from my local store. Prices may be different in your area. The abbreviation GV denotes the WalMart store brand, Great Value. The total came to $186.94.
NOTE: SNAP benefits are exempt from sales tax. I focused on creating the maximum number of meals, nutritional value, and variety of use for the items. I also include some items which can be carried over to the next month. This is intended to serve as a guide or just inspiration to consider options you prefer.
MY APPROACH TO THE $187 SNAP BUDGET GROCERY LIST
Price / Item with Size, followed by suggestions for some items and some serving information
3.46 4 lb GV Granulated sugar
1.88 15 oz GV Lemon Juice
89 tsp of lemon juice goes a long way. Used in recipes and soups, lemon juice can be added to iced tea or turned into lemonade. It's the Vitamin C you need.
1.62 16 oz GV White Vinegar
Crucial to some sauces and salads like Cole slaw and potato salad, vinegar can also preserve vegetables as pickles or used in marinades.
3.57 48 oz GV Vegetable Oil
Use in lieu of olive oil when roasting vegetables. This oil will also form the base for many soups started by sautéing onions and garlic.
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| Chili Ginger Oil |
2.87 96 oz GV 100% Apple Juice
The bottle says 12 qty 8oz svg. Consider alternating juice with an apple or banana for your breakfast.
2.12 100 count GV Individual Tea Bags
Sorry but coffee is not in my budget. However, tea can also be served hot or cold, sweetened, black, and with milk or lemon or honey. This box has 100 single servings. The longer you steep the tea, the more flavor. Tea should always be made with boiling water to extract the maximum flavor and caffeine. Serve hot or allow to cool. In a rush for iced tea, use a minimum of boiling water. Steep for at least 5 minutes. Add ice and cold water.
2.62 1 gallon GV Whole Milk
This basic budget only allows for one gallon so instead of drinking it by the glass, use it sparingly in small portions. Add to hot tea, use in mashed potatoes and soups, milk also acts as a base for many sauces. In this very tight budget I opted for whole milk.
3.97 18 count GV Large White Eggs (Breakfast)
Serve scrambled, fried, boiled, any way you want. Solo or on a sandwich, with cheese, in grits. Seasoned with salt and pepper. Sauté some onions and bell pepper. Serve in a breakfast burrito. Some kids add jelly. Nine servings of 2 eggs as one breakfast portion or stretch by boiling some and using only one.
4.12 42 oz GV Whole Grain Old Fashioned Oats
30 svg, 1/2 cup dry. Yes, you can have it for breakfast, sweetened or plain, milk, sugar, cinnamon. But oats can be added to basic bread recipes in the dough and as a topping. They also taste great dry sprinkled on apples and bananas topped with peanut butter and / or honey.
4.24 5 lb Jim Dandy Quick Grits
40 svg measured as 1/4 cup dry. Grits are great topped with margarine, salt, pepper, cheese, jelly, and even scrambled eggs in any combo. You can find savory grits dishes for dinner online.
And like grits which can be used for other meals, breakfast can be dinner leftovers too.
2.74 24 oz GV Sour Cream
23 svg, 2 tbsp or 1/2 cup size, 6 recipe portions. As a topping or stirred into a soup to add creaminess, sour cream can be mixed with spices to change its flavor profile.
1.97 8oz GV Swiss Block
1.97 8oz GV Pepper Jack Cheese
3.78 16oz GV Extra Sharp Cheddar Cheese Block
Adjust your selection of cheeses to meet your tastes. But buy it as a block for the best price per ounce.
0.98 20 oz GV Yellow Mustard
Use for sandwiches and for cold and hot salads. It's also an option in some hot recipes.
3.38 30 oz GV Mayo
Use for sandwiches and potato salad, macaroni salad, and egg salad. You can also add seasonings like spice and green onions to it for variety. Did you know there are recipes for biscuits made with mayo?
3.74 12 oz GV 100% Honey in the traditional honey bear
Not just for toast or hot bread, honey sweetens hot tea and adds sweetness to recipes. It also adds variety to bread recipes and quickens rise time. Stir in with oats to change a dough. It is good on sliced fruit, and with dry oats, and peanut butter. Mix with peanut butter for a sandwich spread. Add to mustard to create a dipping sauce.
1.58 15 oz GV Soy Sauce
Soy sauce adds umami flavoring to soups, rice dishes, vegetables, and can be used to create other sauces and stir fry dishes.
3.98 40 oz GV Creamy Peanut Butter
Sandwiches, hot toast, and snacks. It can be stirred into soups too and used to make sauces.
2.74 30 oz GV Concord Grape Jelly
On sandwiches and toast or as a stir-in, I've topped thumb print cookies with a dollop of jam.
1.98 15oz container, Blue Bonnet Light Margarine Spread
As a spread or a base or a condiment used in dishes like baked potatoes, butter isn't in the budget so this will serve your basic needs. Consider opting for stick margarine if you want to try basic cookies. It also spreads but not as easily.
3.97 A second container of 18 count GV Large White Eggs (Use for other than breakfast)
Boiled: use to make egg salad and for green salad toppings. Solo, a boiled egg can be a side in a meal. Top with salsa and onions for other flavor options. Create deviled eggs too, even if only one or two at a time.
0.25 1 Lime, fresh
Squeezed as a topping or used in recipes. Cut a wedge from the whole for use and store the remainder in the frig, sealed. Contains Vitamin C.
1.07 One bunch, fresh Curly Parsley
Easily frozen if not used quickly. Dry on countertop to remove excess water. Wrap in a napkin. Store sealed in the frig. Use to top potatoes and in recipes.
0.83 One bunch, fresh Cilantro
Reserve the stems for cooking. Add leaves as a topping. Frig prep the cilantro the same way as the parsley.
3.92 3 lb bag of Gala Apples
Use fresh, sliced and topped peanut butter, honey, dry oats, or chopped into oatmeal, added into bread, as a dessert, raw or baked. Galas are not my favorite but they were in the budget. The honey crisp apples I love were over $9 for a 3 lb bag! When you get a fruit or veg that is less flavorful than you had hoped additions to it or using it in recipes means the food isn't wasted and the nutritional value isn't lost. BTW, many groceries stand behind their produce and offer refunds or replacement.
2.66 One head of Green Cabbage, avg. price based on wt. so check the scale, 0.77/ lb.
Use in soups, for simple Cole slaw, in salads, as a side dish. Cabbage can be boiled, sautéed, used raw, fermented, baked, and grated. This vegetable is loaded with vitamins, including Vitamin C. Split apart a cabbage to use in multiple dishes. If the slaw recipe serves 8, then reduce the recipe amounts to meet your needs.
0.96 One bunch of little green onions
Set aside two white roots with an inch of green. Place in water almost to the white border and set in a window sill. These begin regrowing overnight. Clip and reclip the green part to use as a topping or stir in. Add water as needed changing the water weekly. They will regrow from where it was cut and new sprouts will appear in time.
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| Green onions regrowing on the window sill |
2.80 10 QTY Bananas
Chop into oatmeal. Use in sandwiches. Eat plain or topped with peanut butter, oats, honey, and more. Fry like plantains. Freeze without the peels for a frozen treat.
2.00 10 QTY Roma Tomatoes
Use in salads, sandwiches, and as a topping. My husband hates the seeds so I toss that into recipes to hide it from him.
3.42 Bag of 3 Romaine Lettuce Heads
Reserve one head for sandwiches and fresh toppings like chopped lettuce on burritos. Use two heads for side salads.
1.88 One bag of Celery Stalks with leaves included
Use for recipes, sliced fresh into sticks for dipping in dressing, salsa, and seasoned mayo, and thinly sliced in potato salad. They can be topped with pimento cheese, peanut butter, and more. Revitalize limp stalks by cutting and placing in ice water. Celery stalks can be used all the way to the very bottom where they are harvested. The leaves add beauty and flavor to a soup when added at the end. The stalks are a great flavor base when sautéed in soups and in pots of beans.
3.35 5 QTY Green Bell Peppers
Use 1+1/2 fresh for salad toppings and dips. Use 3+1/2 for recipes but dice or slice and freeze to preserve for ease. You can add thinly sliced bell pepper and onions to garlic and cheese to create a flavorful loaf of bread. These are the powerhouse of flavor for pizzas and spaghetti sauce.
7.24 10 lb bag, Russet Baking Potatoes
18-24 potatoes avg, 1-2 potato=1 svg. Use small size for roasting, boiling, fries, mashing, and cold and hot salads. Bake large ones. Use medium for soups. Sort your potatoes and store in a dark place. Use scarred potatoes first. Remove eyes and bad spots and use the rest. Clean the skins and serve as loaded baked potato skins with onions and cheese and sautéed bell peppers with salt and pepper. Top with a dollop of sour cream.
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| Potatoes can be baked in advance. This recipe for potatoes can be used with other veg in the pan or for a shorter period of time when roasting vegetables. |
4.46 5 lb bag, Fresh Carrots
1/2 cup per svg which can be served raw, boiled, roasted, cooked into recipes like soup or with other veg. So versatile that if you don't like them served one way, there will be another cooking method you will like.
1.97 1 lb bag of mini Cucumbers
Contains 6-10 mini cucumbers. Can be used on salads, sandwiches, for a snack dipped in dressing, mixed into dips, and to preserve when you can't eat them quickly. Easily pickled with onions, vinegar, and spice without cooking. You just need a clean jar and a frig and a knife. Recipes abound online for simple pickled cukes.
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| Impromptu quick pickled cukes waiting on the sill as I take reward breaks from washing the dishes and prepping a meal. Raw chucks of cucumber, white vinegar, water, pepper, kosher salt, sliced onions, a few odd bits of spice, and an old jar. Not heated, not cooked, just a simple mix of flavors. Allow flavors to infuse at least a day. This batch lasted all of three days. Keep in the frig. Best served cold IMO. No need for fancy pressurizing for something eaten within a week or three, containing vinegar, and refrigerated when not noshing. |
4.88 10 oz bottle, Minced Ginger
7.54 2 QTY 3 lb bags of Yellow Onions
5.42 32 oz GV Minced Garlic in Water
Ginger, Onions, and Garlic may be the most important additions to the list other than rice and beans. Cooked or raw, the impact of these can not be adequately expressed.
3.54 32 oz GV Ranch Dressing
Salads and for dipping raw veg and as a sandwich spread
1.92 16 oz jar of GV Thick and Chunky Salsa
Use as a topping or stir in for a recipe.
0.98 12 oz Bag of GV Frozen Corn Kernels
2.74 32 oz bag of GV Frozen Broccoli Florets
2.27 32 oz bag of GV Frozen Peas
Frozen vegetable are as good as and sometimes more nutritionally valuable as fresh but usually cheaper. They are easy to use as a side dish or added to a recipe or soup or stir fry.
1.92 32 oz GV Elbow Macaroni Noodles
1.92 32 oz GV Spaghetti Noodles
Use noodles as a base for spaghetti. OR Break up dry spaghetti noodles or use dry elbow noodles to stretch a soup or stew. Add in a half cup to 1 cup about 10 minutes before the soup is complete, they cook in the same pot and add bulk to the meal. Make sauces and mix with cooked veg. Create a stir fry dish and use noodles instead of rice.
If you buy smaller boxes of pasta and opt for ramen at 0.30 each you can improvise what you add to your ramen.
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| Loaded ramen |
5.94 2 QTY 25 count/each Wyler's Instant Bouillon Cubes
These 50 cubes will season soups and stews, sauces, and side dishes
1.52 29 oz can, GV Tomato Puree (just tomatoes, no seasoning)
1.48 29 oz, GV Tomato Sauce (lightly seasoned)
2.96 2 QTY 28 oz, GV Italian Seasoned Petite Diced Tomatoes in tomato juice
4.56 3 QTY 28 oz, GV Crushed Tomatoes in Tomato Puree
2.96 2 QTY 28 oz GV Petite Diced Tomatoes in Tomato Juice
The canned tomatoes can be used to make spaghetti sauce, stews, soups, sauces. Divide the cans into 1 cup or 1/2 cup sizes when adding to recipes. Store the remainder in the frig. Reserve the liquid if you drain the diced tomatoes. Waste not...
0.88 4 oz can, GV Diced Green Chilis, Fire Roasted (Medium)
A little goes a long way and 24 teaspoons goes a long way in flavoring. Reserve the liquid to add in with soups and flavoring beans. Use the chopped chilis for recipes and as a topping.
At last....
THE END OF THE LIST
and bread too
The following items are the base foods for this meal plan. I am including links to recipes I use regularly. A recipe is a guideline and should serve as inspiration. Feel free to make changes to suit your needs and supplies.
Reduce the amount of veg and canned tomatoes to save. Soups can be stretched by adding extra water, noodles, or rice. Make a soup creamy with milk or cheese. A single potato diced small and added at the end can add some creaminess and thicken a soup. After cooking through, fork mash the potatoes against the side of the pot for best effect. Stir well.
5.98 4 lb GV Lentils, dried beans
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| Carrot Lentil Soup |
1.66 1 lb GV Black Eyed Peas, dried beans
4.98 4 lb GV Black Beans, dried beans
2.26 2 lb GV Northern Beans, dried beans
Mediterranean White Bean Soup Northern Beans and White Kidney/ Cannellini beans are interchangeable in many recipes.
3.76 4 lb GV Pinto Beans, dried beans
3.34 5 lb GV Long Grain Enriched Rice
0.88 1 lb GV Brown Rice
A quick and easy dish for brown rice starts with adding a bouillon cube or two to the water the rice is cooked in. Add in chopped and frozen vegetables and spice. Or start by sautéing the veg then deglaze the pan with the water required for the rice. Add the rice, adding extra water in small amounts if needed to allow the rice to cook through. This allows the flavors to mix well. I also use this method when I cook kasha and other grains.
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| Indian Spiced Rice: Microwave Version |
Rice and beans, properly seasoned, can be used as a stew, soup, main dish, side, stuffed into tortillas, and used in so many ways. Rice can be mixed with veg and seasoning as a meal unto itself. Mix left-over cooked rice with milk, cinnamon, and sugar for a sweet treat. Find a recipe for rice pudding or Horchata! Rice can be added to soups as a filler. Rice can be seasoned and added into burritos. Turn it into Spanish rice or Mexican rice or Cuban rice with the right spice and veg combination.
A cup of rice can yield 2-3 cups cooked. I use the microwave with Royal long grain basmati in a mixture of 1 cup rice and 3 cups of cold water. Microwaved uncovered for 18-20 minutes, it is easily 3 cups cooked and zero hassle. I rely on the accompaniments for the salt when I use rice as a base or to mix in. Rice brands vary and the package may contain microwave info. Or check online to see what others know about the brand you are using.
The beans provide lots of protein, so much nutrition, and stretch a budget. Lentils and black eyed peas cook quickly. The pintos, black beans, and northern beans require more prep time. Brought to a quick boil the night before, this reduces cook time the next day. Online you will find advice on how to best pre-prep each type of beans.
Research how beans taste and cook. Pintos and navy beans break down easily when cooked a long time so Navy beans become creamy and pintos form the base for refried beans. But cooked for shorter times they are used differently. Chick peas retain their shape. Fava beans are sharp in flavor, almost meaty. Lentils can be cooked to different stages which allow versatile uses as toppings for salads, side dishes, or for thin soups to thick stews. Some beans and peas are split to cook differently. There are varieties of the same beans which share a name but work better in specific dishes. Use online and library sources to discover the possibilities. Use recipes as guidelines and inspiration.
You will use these dried beans in 1/2 cup, 1 cup, and larger portions. You can cook two cups of beans at a time and keep on hand to use later to save time. In general, one pound of beans will yield two cups of dry beans for recipes. When cooked, one cup of beans will generally yield 3-4 cups of cooked beans. So your yield may be 6-8 cups of bean soup from one cup of dry beans. It will be the seasoning which completes the dish and sometimes salt and pepper and a small bit of veg like garlic or onion may be enough.
Reserve the liquid from the final stage of cooking if you are just using the beans solo. This can be added into a soup or a dish to extend the flavor and nutritional value. Quick-to-cook beans will often use the same liquid in a recipe. Some people prefer to drain off the liquid when pre boiling harder beans the night before, replacing the water to reduce the flatulence factor and then resume cooking in a recipe.
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| Beans can be mixed with other beans in addition to veg and spice |
BREAD
With this budget you need to make your own bread for the best price, taste, and variety. Yes, you can opt for the worst store bought breads for the 10.00 allotted for flour and yeast but consider how many more options are available for ten pounds of flour and enough yeast to last several months.
Ten pounds of flour contains roughly 36-40 cups : 1 loaf uses 3 cups for about 12 loaves. Try your hand at making your own tortillas with salt, vegetable oil, and water. Opt for rolls over loaves. Shape the loaves or cut to suit your purpose: sliced bread, chunks of bread, garlic bread or rolls, apple cake, honey oat bread, cheese bread as loaves, toast, or in rolls, make pizza dough, stuffed bread, or just rolls.
So many options for a basic 3 cups of flour plus yeast and water and salt and if you want, simple add ins. Best of all, if you opt to make 8 rolls instead of a single loaf, you can season the rolls differently by simply splitting the dough and adding different flavors. Instead of 8 plain rolls, add cinnamon and sugar to two, add garlic to two, and make two topped with oats, then drizzled with honey when hot, and the final two with some shredded cheese mixed in.
4.57 10 lb. GV All Purpose Flour
5.48 4oz Jar of Fleishman's Active Dry Yeast
Over 120 1/4 TSP servings, this jar goes a long way.
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With this shopping list and $187.00 in SNAP benefits for the month you can make
Iced Tea
Hot Tea
Lemonade
Spiced Tea: Sprinkle in cinnamon with the milk and sugar. Look up Indian spiced tea to see what spice combos to consider. A splash of milk warmed with spices stovetop can make tasty Chai when added to tea. Research Thai iced tea with milk.
Sandwiches: Cheese, Grilled Cheese, PBJ, Banana and Peanut Butter, Peanut butter and Honey, scrambled egg and cheese, sliced egg and veg, Lettuce and Tomato, and others with assorted vegetables
Any combo of 6-8 small Salads or 3 large salads or Raw vegetables with dipping sauce. Salad additions from this grocery list include bell peppers, boiled egg chopped or in wedges, tomatoes sliced or diced, thinly sliced carrots or celery, shredded carrots, sliced yellow onions, sliced little green onions, cucumbers grated, sliced, chunked, or pickled, shredded cabbage, toss in a few thawed corn kernels or peas, a squeeze of lime juice, parsley, chopped apples. Add seasoned cold lentil bean salad. How about some cold pickled or marinated veg you made, or search for thai peanut butter dressing or ginger honey lemon dressing. Stir garlic or salsa into a small amount of ranch dressing to change the flavor. Shake on some black pepper.
6-12 servings of spaghetti. Season spaghetti sauce so many ways. Make it spicy or tangy. Go heavy or light on the added vegetables. Top with grated cheese or add to make the sauce creamy as it melts in. There are recipes for spaghetti sauce with beans added.
Macaroni salad, Potato salad, Cole slaw, Pea salad, Bean Salad.
Numerous burritos, taco filling, nachos, and the tortillas, tortilla chips, and shells for these.
Vegetable soup and many, many kinds of bean soups, many with added vegetables and pasta. Cream soups. Potato soup. Chili. Cabbage Soup. Broccoli Cheddar soup. Corn and potato stew.
Vegetables as main dishes or sides, curried potatoes, samosa potatoes, mashed potatoes, veg medleys, seasoned or steamed broccoli, stir fry mixes, and pickled or marinated veg.
Beans as main dishes or side dishes
Baked Potatoes topped with grilled peppers and onions, or cheese and sour cream, or even loaded with chili. A side salad or bread and it's a meal. Grate a baked potato, skins included, and mix with milk, cheese, green onions, and seasoning and bake thirty minutes. Bump up the protein content by mixing in a whisked egg before baking. Make seasoned bread crumbs with toasted bread heels an an optional topping.
Rice with stir fry veg, or as a seasoned side, or as a rice pudding, or served with beans or added to burritos, and more. Serve as a drink: Horchata.
Breakfast options of oatmeal, grits, eggs, juice, fruit, toast, cheese bread, rolls, breakfast sandwiches and burritos, hot tea with milk and sugar.
Apples and bananas served in a variety of ways as snacks, in bread, in dishes, or even frozen.
12 loaves of bread or a variety that includes sliced bread, rolls, sugary breads, garlic bread, cheese bread, seasoned savory breads, honey oat bread.
My focus was on variety and options. Planning ahead, setting aside, freezing some, and using partial cans or fruit and veg is the key.
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| Burritos can be stuffed with a variety of things |
MIND THE GAP
THE GAP BETWEEN SNAP AND THE USDA Thrifty Food Plan
The list above is limited by the $187 SNAP average. The USDA Thrifty Food Plan recommends spending $230.90 for a woman my age will ensure my overall dietary needs are met. The $230.90 is $43.90 more than the SNAP average so I will add some suggestions about spending that extra money if you can or choose. However, my state taxes food at 4% per hundred so the amount is reduced to $42.00 before taxes. SNAP benefits can not be taxed by federal law.
I think variety is the spice of life so let's start with what I see as the essential spices you need to vary your dietary options.
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| My pantry has more spices than any other category of food |
THE ESSENTIAL SPICES
0.76 Great Value Iodized Salt, 26 oz
3.62 Great Value Ground Black Pepper, 3 oz
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4.38 for basic salt and pepper w/o tax
Here are other spices to consider but only buy what you know you need and will use. Look up substitutes online.
1.94 Celery Seed 1.9 oz
1.24 Great Value Chili Powder, 3 oz
2.00 Great Value Curry Powder, 2 oz
1.24 Great Value Cumin Powder. 2.5 oz
1.24 Great Value Oregano Leaves, 0.87 oz
1.94 Great Value Thyme Leaves, 0.75 oz
1.24 Italian Seasoning Great Value, 0.95 oz
1.98 Great Value Smoked Paprika, 2 oz
1.24 Great Value Kosher Ground Cinnamon, 2.5 oz
1.44 Crushed Red Pepper flakes 1.75 oz
4.72 Ground Coriander Spice Islands, 1.7 oz
1.97 GV Ground Turmeric 2.0 oz
2.08 GV Ground Cloves 2 oz
2.24 GV Ground Mustard 1.5 oz
2.42 GV Mustard Seeds 3.5 oz
1.94 GV Ground Allspice 2.0 oz
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30.87 w/o tax
Remember that blended spices such as Taco Seasoning and Garam Masala can be made by mixing spices you have. Recipes are available online.
Powdered garlic, powdered onion, and salted versions of these are available and easy to use in pasta salads and other recipes. However if you finely mince fresh onion and garlic and/or infuse with oil for cooking, the fresh will work.
Another powerful flavor is powdered ginger which is easy to use. I mostly use minced garlic which is kept in the frig but powdered ginger is easier to use in some cookies and breads because it mixes in better.
If you find a spice you use a lot, consider the price per ounce when opting for larger sizes. Also, check ALDI for competitive spice prices and the Walmart international section. The Hispanic section often has cheaper prices per ounce but in larger sizes. Asian Groceries offer some of the best spice prices anywhere.
Spices last a long time and a bottle is rarely emptied until months later so if you can't afford a spice this month, put it on the list for the next month.
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| Black Bean Curry if you have a few key Indian spices |
BAKING & ROASTING ESSENTIALS
1.98 Great Value Double Acting Baking Powder, 8.1 oz
0.92 Great Value Baking Soda, 1 lb
2.22 Great Value Light Brown Sugar, 32 oz
I prefer dark sugar which I use even when light brown is called for. It seems more versatile for my needs. However, dark brown sugar is more expensive. Store both in an air tight bag.
6.80 GV EV Olive Oil 17 oz
1.88 Baker's Artificial Vanilla Flavor, 8 oz
WHAT I WOULD CONSIDER ADDING TO STRETCH THE OPTIONS
...if the money was available
GV Cream Cheese, one 8oz pkg. for 1.76
Fresh Mandarin Oranges, 3 lb Bag 4.97
Fresh Collards, Bunch 1.97 which makes a huge pot of greens.
Use the collards stems (leaf stems not the plant stalk, the trunk) too but chop small and cook first in the base stage of a recipe. Add the leaves in later. Always use the potlikker. It's amazing!
Corn Meal $2-5 based on size. Add into bread, line a pizza bottom, make corn cakes, or corn bread. Check for leavening additions in each brand.
GV Salsa, 16 oz Jar 1.92, an extra jar
Great Value 100% Apple Juice, 96 fl oz, an extra bottle 2.87
More bagged onions or different varieties.
Upsize for better value to Great Value Extra Sharp Cheddar Cheese, 2 lb/32 oz 6.96
Toasted Sesame Oil : I prefer Kadoya which is usually about $1 per ounce starting in 6-8 oz bottles. Asian groceries are good sources for variety and cheaper prices. You can make your own if you toast sesame seeds in a skillet and add to oil. Allow to sit about a week. Warming the oil speeds the infusion of flavors.
GV Coconut Milk, 13.5 oz can 2.12.
I always keep a couple of cans of coconut milk on hand to make Indian dishes. The GV brand is the best brand they offer beating out Thai Kitchen by far. Unless you are a fan of Indian food this is an expensive purchase comparatively as one can is used in each recipe. However, coconut milk is highly fat filled and rich in calories so the price is matched by it's content.
1 lb Red Lentils which are preferred for Dal 2.18 The brown lentils are heavier but usable.
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| Creamy Dal if you splurge on coconut milk |
Great Value Original Premium Sausage Roll, 16 oz 2.94
It says 6 servings but sausage can be cut into smaller sections and chopped up and added to dishes to boost flavor due to the added seasoning in it.
The price of meat is so high with most starting at $6 per pound, I opted for beans, eggs, and sausage. Some things like spaghetti sauce may have some meat added. Protein is in foods other than meat.
20 oz can Great Value Pineapple in pineapple juice 1.62
Don't overlook canned fruit. I like this in lieu of dessert. Shredded cheddar is an interesting addition. Save the juice to drink. Refrigerate after opening.
48 oz GV Plain Applesauce 3.24 It's a side dish or a dessert.
SHOP ONLINE TO SAVE, PLAN, & STICK TO YOUR BUDGET
Some prices may vary based on season. Shop by price per pound/ounce for best prices. Adapt fresh produce purchases for seasonal savings.
I used Walmart's online site to gather price information. This is a great way to budget before you go. Walmart allows you to add your SNAP benefits card info if you are using Walmart pick-up. The pick up option allows me to fill my online cart over the week as I see a need arise. I edit it often.
A few coupons are sometimes available at Walmart online. Click to add these in the form of Walmart Cash and select APPLY the Walmart Cash option when you check out. The coupons will be deducted from the overall price. Allow some wiggle room if you're are buying produce that is weighed so you can stay within your means. Walmart may also add extra Walmart cash after you become a regular shopper but it isn't a regular occurrence.
It's easy to compare prices store-to-store with online pricing. Best of all, I can stick to the list. We use Walmart pick up and they are great, plus it's free for orders over $35. Check your local store for details and cost. Avoid Instacart and other similar services which mark up the grocery prices.
If you have an ALDI nearby, shop their sales. But also take your phone and open the Walmart app and compare prices when you are at ALDI. Their store brands often beat Walmart's by 0.01-0.05 or more. Their tofu is 50 cents to a dollar cheaper than Walmart's lowest prices.
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The Meat Is Missing!
...because of the cost
$6 a pound and up!! Holy cow! No wonder I am opting for beans that start at a $1.00 a pound. And you get noticeably more food when the beans are cooked.
You do not need meat to survive but you do need protein. I already mentioned sausage as a flavorful addition which can be stretched. To save money instead of selecting meat as an entrée, choose to use meat to bulk up a soup or add to a dish or enhance the flavor profile. When you compare meat to beans for per pound price, beans win out nearly every time. Only ground turkey can hold its own against a few select beans price-wise. Shop for meats according to price per ounce/pound. Consider the added seasonings also. This is why I think sausage provides the best flavor impact as an addition.
Another thing to consider is the price of meat which contains bones. Unless you are breaking up the bones for a broth, the weight of the bones is factored in to the price. And unless you can properly parcel out a whole chicken, the skin and fat, bones, the giblets, and all the meat, a whole chicken may not be a best buy either.
Don't forget that protein is also available in other types of foods such as green peas, other vegetables, and beans. So if you insist on having meat at every meal, consider adding it to a pot of beans or cooking a veg with it or just use the fat or a bone broth as a starter for a soup or a gravy.
I won't try to sell you on the versatility of tofu which is under $2.50 a pound. Look through my recipes on this blog and you can see that for yourself. But my advice is to set a strict meat budget. If you chose to spend $10 -$20 of your limited SNAP budget on meat, shop your options online in advance and know how you want to use it. One Steak dinner? Or 2-4 meals enhanced with that bit of steak? Better yet, shop the sales and select a variety of things to stretch your budget and meals. And don't hesitate to ask the meat staff if they can divide a package for you to make it more affordable.
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| This bread based on the NYT No Knead recipe was improved by extra veg. Consider adding onion, garlic, bell peppers, and a couple of teaspoons of spices to change a basic bread into something special. |
Save by making your own bread
The NYT No Knead Bread is the best recipe out there for ease and cost but for a common sense approach, check out Artisan Bread With Steve on You Tube. Steve's approach is easy and simple to follow. Some of his recipes use more yeast than the NYT recipe but with a jar of yeast, you have wiggle room to experiment. He also offers alternative ways to bake and make, loaf versus rolls and so much more. He also has suggestions for alternatives to certain baking pans. You needn't buy a $100 Dutch Oven to bake a crispy loaf. He offers different options on most of his recipes.
Former talk show host Jenny Jones has a YT channel Jenny Can Cook where she tackles no knead bread, overnight and quick version, and numerous variations including desserts using this simple recipe. Simple tortilla recipes can also be found online- just oil, water, salt, and flour. Use tortillas as a wrap. Cut up, salted, and baked they make basic tortillas chips. Fried with margarine and sugar and cinnamon they become a sweet treat.
Or you can take the $10 for flour and yeast and buy bread which is processed and plain or too expensive for the few additions it has. If you must buy bread, then at least add in the corn tortillas from WalMart which come in affordable 20 and 80 count sizes.
Spiced Cinnamon Buns Bran Bread Boule Basic Rolls
Basic Biga Loaf Homemade Oat Bread Garlic Bread
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| Bread for less than 25 cents |
The power of soup
Creating a base of garlic and onion is powered by margarine or vegetable oil. However, simply adding a small amount of water to the pot can work if money is so tight oil isn't an option. Meat fat can also be used. Browning onions and garlic intensifies the flavor. Adding water and scraping the pan, deglazing the pot, will add to the base flavor. Follow with celery or just add water and start boiling the veg that takes the longest. Save starches and dairy for the end.
When cooking beans, plan ahead. Rinse your beans and add in cold water. Bring to a boil and allow to sit several hours or overnight. Washing the beans off will reduce some of the flatulence factor. Replace with water and bring to a boil again. You will need to add water as it cooks. The beans will soften based on the type of bean. There is great online advice about how to soak and prepare most beans. For me, I prefer to prepare my beans separately and add to the base.
With soups, add salt and salt-enhanced seasoning at the end. At this point I want to emphasize finding recipes online or in cookbooks checked out from your local library. While you're at it, check out a version of Stone Soup, the traditional children's story. A pot of soup can be stretched a long way and can contain a variety of items which can change the flavor profile.
Suggestions for soup additions include canned tomatoes in any style. These versatile veg/fruit can change how a soup tastes. But add these towards the end because they are salty. As you add to your spice collection, browse different cuisines of the world to see which ones appeal to you.
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| The Basics of Soup Making |
This question appeared when I initially searched:
Why do I only get $23 in SNAP benefits? $23 is currently the minimum monthly benefit amount for SNAP. Because your benefit amount is calculated on a sliding scale based on your income, some households end up just barely under the limit to qualify.
How would I spend the $23 in SNAP to maximize the amount and allow some variety? I will assume that basic spices like salt and pepper are on hand
The maximum from the minimum $23 in SNAP benefits
Price per item/ Item/ Size/ Running Tally
3.76 Great Value Pinto Beans, 4 lb 3.76
3.77 Fresh Yellow Onions, 3 lb Bag 7.53
3.34 Great Value Long Grain Enriched Rice, 5 lbs 10.87
2.16 Great Value Minced Garlic in Water, 8 Ounce Jar 13.03
1.26 Fresh Carrots 1 lb 14.29
2.28 Great Value Sweet Peas, 32 oz Bag (Frozen) 16.57
2.38 Great Value All-Purpose Enriched Flour, 5 lb Bag 18.95
1.14 Great Value Active Dry Yeast, 0.25 oz, 3 Count envelope size 20.29
Using the yeast envelope gives you 1 +1/4 tsp of yeast. Only 1/4 tsp of yeast is required for overnight no-knead bread.
1.56 Great Value Milk Whole Vitamin D, Half Gallon, Plastic, Jug, 64oz 21.85
1.12 for 4 Qty Bananas at 0.28 each 22.97
Planning, using everything, adding extra water to a pot of beans are but a few ways to stretch the budget. I hope this list I devised helps in some way.
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ADDITIONAL READING
Check the labels on my blog for recipes, thrifting, our home, and more
Setting up a long term pantry
A Capsule Meal Plan I made for my daughter
Why food prices will continue to rise
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...wouldn't you prefer your tax dollars spent to help the cashier at Target, the stocker at WalMart, the family caring for a relative, or the gas station attendant get food via SNAP instead of funding another sports arena for a privately owned pro team or finance tax breaks for billionaires who underpay their workers so much they qualify for SNAP.
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As a former Christian, let me remind those of you who claim the mantle:
Reread the 25th chapter of the Gospel of Matthew. Jesus warns the world’s ungenerous people, on Judgment Day: “Depart from me, you cursed, into the eternal fire prepared for the devil and his angels. For I was hungry and you gave me no food, I was thirsty and you gave me no drink. I was a stranger and you did not welcome me, naked and you did not clothe me, sick and in prison and you did not visit me.”
They ask, when had they failed to do all that for him? Jesus replied, “Truly, I say to you, as you did not do it to the least of these, you did not do it to me.”
