A Food Stamp Budget for One Based on $187 / Month 07/05/2025
Originally posted 07/05/2025
In college I volunteered at a homeless shelter preparing Sunday lunches. I became the regular person and coordinated the volunteers. We had donations from restaurants and grocery stores which often served as a main course on Sundays. We had to add side dishes and that meant opening cans and using seasonings. The shelter housed families, mostly women and children. The people who lived there had little control over the selection but would step in at times with suggestions to spice things up a bit. Too many Sundays, it was the same meal, the same entrée, so we tried to change it at times. A little spice really does go a long way.
The latest proposed US Republican majority spending bill will see food assistance cuts to the SNAP program (food stamps to individuals and families), food bank funding, school lunches, and farm surplus programs which redirect excess to schools and food banks.
I was curious about the average SNAP 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 (or about $6.16 per day) 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. Recently I helped my daughter develop a capsule grocery list based on her needs, tastes, and resources such as spice on hand and food in the pantry. I decided to give myself a challenge and see how I would approach a restrictive budget with only food stamps (SNAP).
I also looked at the USDA site for their recommendations. For women 51-70 year old the USDA Thrifty Food Plan May, 2025 suggests 230.90/month for groceries. It also included scaled amounts of 258.70 for Low Cost; 319.50 for moderately priced; 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 site does not share specific meal tips only general categories designated in pounds of food.
The federal minimum wage is 7.25/hr. Working 40 hours for a 4 week month, the income before taxes is 1160.00. However, the tax rate and general deductions at 20% (15%-25% avg.) realistically puts tax home pay around 928.00/month. The thrifty food plan means 230.90 should be allocated for food leaving 697.10 to live on, an impossibility these days. Assuming one qualifies for the full average for food stamps, $187.00 the difference between the thrifty plan and food stamps leaves 43.90 put of pocket and a paycheck of 884.10 to live on. Again, this is an impossible amount to pay for rent, utilities, and transportation. In our college town, a single room rental in a shared apartment begins at $550.00/month and may only include trash and water. Throw in soap, shampoo, laundry detergent, toilet paper, hygiene misc., laundry machine fees, and more. Even shopping for thrifted clothes becomes an impossibility.
Medical insurance is not included as an option. In many states which refused federal funds for Medicaid for poor persons, medical insurance is not affordable at all for poor people even with the ACA (Obamacare) options. And now the Republican budget approved July, 2025, tosses out tax deductions which made the ACA affordable for many poor families.
Nonetheless, I will tackle trying to create a food budget for individuals eligible for food stamps and work within the USDA guidelines for thrifty food budget for my age group.
Given that WalMart seems to be in nearly every community, I opted to use their online site to gather prices and information available in my local area. Prices vary regionally and seasonally. Shop with the price per ounce/per pound in mind for the best deal. Select bulk when available. But in the end, a limited budget means limited selection so you may choose variety over best price.
Let's start by creating a basic grocery list. I included some basic spices in this list. These spices can tide you over to the next month and other spices can be added in following months. As you cook, you will learn which spices appeal the most, so consider seeing which larger sizes are available at better prices as you shop month to month. I also included onions and minced garlic because the flavor profile of these two items can greatly improve a dish with minimal use.
Using the first $100 of the $187 maximum monthly average I wanted to get groceries which would allow a person to maximize their SNAP dollars. After the basic list I will address how to spend the remaining money and what to avoid and what to splurge on.
THE $100 BASIC LIST
Price/ Item/ Size/ Running Tally Serving size/portion size follows some of the items. Remember that buying larger sizes often reduces the price but double check as some stores do not follow this rule.
11.14 Great Value Long Grain Enriched Rice, 20 lb 11.14
1/4 cup dry/serving 200 servings/bag
14.94 Great Value Pinto Beans, 20 lb 26.08
1/2 cup dry/serving 80 servings/bag
This 20 lb size is a lot. So here are are few alternatives:
1.66 1 lb black eyed peas
3.76 4 lb Pinto beans
4.98 4 lb Black beans
2.26 2 lb Great Northern Beans
1.92 1 lb Brown Lentils
= 14.58 This will give you more variety but only 12 pounds of dry beans
5.42 Great Value Minced Garlic in Water, 32 oz 31.50
1 tsp 181 servings/jar
3.77 Fresh Yellow Onions, 3 lb Bag 35.27
4.46 Fresh Whole Carrots, 5 lb Bag 39.73
7.24 Russet Potatoes, 10 lb Bag, Whole 46.97
1.88 Fresh Celery Stalk, Each 48.85
2.28 Great Value Sweet Peas, 32 oz Bag (Frozen) 51.13
3.77 Fresh Yellow Onions, (ANOTHER 3 lb Bag) 54.90
0.76 Great Value Iodized Salt, 26 oz 55.66
3.62 Great Value Ground Black Pepper, 3 oz 59.28
2.62 Great Value Whole Vitamin D Milk, Gallon 61.90
2.62 Great Value Whole Vitamin D Milk, ANOTHER Gallon 64.52
6.96 Great Value Extra Sharp Cheddar Cheese, 2 lb/32 oz 71.48
Or swap this out for cheeses you prefer. Many cheeses at WalMart are available in 8 oz, 12 oz, 1 lb, and 2 lb sizes. It may be more per ounce though and look for sales.
3.97 Great Value Large White Eggs, 18 Count 75.45
3.97 Great Value Large White Eggs, 18 Count 79.42
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 food other than just meat.
1.24 Great Value Chili Powder, 3 oz 80.66
2.00 Great Value Curry Powder, 2 oz 82.66
1.24 Great Value Cumin Powder. 2.5 oz 83.90
4.57 Great Value All Purpose Flour, 10LB Bag 88.47
5.48 Fleischmann's Active Dry Yeast, 4 oz 93.95
1/4 tsp 130 servings
0.88 Great Value Canned Hot Diced Jalapeno Peppers, 4 oz 94.83
A little goes a long way. Consider using this by the tsp and storing the rest in the frig or freezer. Also use the liquid in soups. Fresh is cheaper, but I prefer this because it's easier for me and always has a lot in the can.
1.96 Bananas QTY 7 at 0.28/ea. avg. 96.79
We have food tax assessed at 4% (1 x 0.4 =1.04). Some states have a higher food tax rate tied to county SPLOST rates. Subtotal of 96.79 x tax rate 1.04 = $100.01
Some prices may vary based on season.
Shop by price per pound/ounce for best prices.
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 buggy over the week as I see a need arise. I edit it often and a few coupons are sometimes available. It's easy to compare prices store-to-store with online pricing. Best of all, I can stick to the list. We use pick up and they are great, plus it's free for orders over $35. Check your local store for details and costs.
The Next $87
Now let's focus on adding things that will increase the way you can use the basics budget.
Staples
1.48 Great Value Italian-Style Petite Diced Tomatoes, 28 oz 1.48
1.48 Great Value Petite Diced Tomatoes in Tomato Juice, 28 oz Can 2.96
1.52 Great Value Tomato Puree, 29 oz 4.48
3.00ea. 2QTY Bouillon Cubes in a jar: The 20-30 cube selection 10.48
3.57 Great Value Vegetable Oil, 48 fl oz 14.05
1.98 Imperial Vegetable Oil Spread, 15 oz Tub 16.03
Spreadable margarine is a cheaper option than butter. It can also be used when sautéing if oil is not used.
These three cans of tomatoes will supply you a base for flavoring stews and soups. They are the larger size so you will refrigerate what is not used.
Breakfast
Next we will tackle some breakfast add-ons to add variety to the eggs, bread, and cheese:
2.18 GV Quick Grits 24 oz, 18 servings 18.21
1.98 Great Value Concord Grape Jelly, 18 oz 20.19
1.94 Great Value Creamy Peanut Butter, 16 oz 22.13
2.87 Great Value 100% Apple Juice, 96 fl oz 25.00
2.94 Great Value Original Premium Sausage Roll, 16 oz 27.94
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.
Lunch and Dinner
To change up meals from soups and stews, add in flavor boosters and a little convenience in the form of pasta. We also need some more fruit and vegetables.
1.47ea. 3 QTY Hunt's Pasta Sauce, 24 oz Can 1.47x3=4.41 32.35
It comes in four flavors: Traditional, Meat, Cheese, Garlic and Herb. This sauce says it has 5 servings so I am aligning this with this amount of pasta which says 16 servings.
1.92 Great Value Spaghetti, 32 oz 34.27
2.74 Great Value Original Sour Cream, 24 oz 37.01
Sour Cream can also be added to soups to add creaminess.
3.42 Fresh Romaine Lettuce Hearts 3 Heads bagged together 40.43
1.97 Great Value Dressing, 16 oz, Variety of flavors 42.40
0.25ea. 8QTY Roma Tomatoes 0.25x8=2.00 44.40
0.67ea. 4QTY Green Bell Peppers 0.67x4=2.68 47.08
Green Bell Peppers are good solo and in salads. They are great added to cooked dishes. To freeze, cube up and then use when cooking.
2.12 Great Value Mayonnaise, 15 fl oz 49.20
I opted for the smaller size due to the small budget.
0.62 Cucumber 49.82
0.96 Little Green Onions, Bunch 50.78
Set aside two ends with roots. Cut above the white root and allow an inch of green. Put this in a shallow container of water. Place in a sunny window sill, best over your kitchen sink. Add a tad of water each day, enough to cover the roots plus half the white part and you will see new green growth after a day. This is a cheap way to get new green onions. Harvest the green part leaving a small amount of green and continue watering. Once a week change the water completely. I have grown green onions this way for months.
0.98 Great Value Frozen Whole Kernel Corn, 12 oz 51.76
Some may like corn as a side. I use frozen corn in recipes.
2.74 Great Value Broccoli Florets, 32 oz Bag 54.50
Add in a little fruit
4.97 Fresh Mandarin Oranges, 3 lb Bag 59.47
0.28ea. 7QTY Bananas 0.28x7=1.96 61.43
This is in addition to the seven from the basic budget.
1.62 20 oz can Great Value Pineapple in pineapple juice 63.05
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.
Caffeine: Tea is much cheaper than coffee and offers single servings with tea bags
2.12 Great Value Black Tea Bags, 100 count individual tea bags 65.17
3.46 4 lb size Great Value Sugar 68.63
Down-to-the-wire Flavor Boosters
As we approach the end of the budget I opted to add some spice. In following months, you may not need to replace these and can opt for new spices to try.
1.88 Great Value Lemon Juice, 15 fl oz 70.51
Most people think of lemon juice as an addition to tea. With boiling water and sugar, you can make lemonade too or use in a cocktail. But lemon juice also boosts the flavor in soups and other dishes. Use sparingly a teaspoon or two at a time. Check the expiration dates as lemon juice does go off rather quickly.
0.83 Fresh Cilantro 71.34
Either love or hate, no denying that cilantro is part of Indian and Mexican cuisine. Save the stems, finely chopped, for cooking. Dry completely, then add a paper napkin to the container you store it in.
1.07 Fresh Curly Parsley 72.41
The curly parsley has more flavor than Italian Parsley so I opt for curly. As with the cilantro, dry then wrap in paper to store. But parsley also stores well in the freezer for about a month.
1.24 Great Value Oregano Leaves, 0.87 oz 73.65
1.94 Great Value Thyme Leaves, 0.75 oz 75.59
1.24 Italian Seasoning Great Value, 0.95 oz 76.83
0.98 Great Value Yellow Mustard, 20 oz Squeeze Bottle 77.81
1.24 Great Value Paprika, 2.5 oz 79.05
1.24 Great Value Kosher Ground Cinnamon, 2.5 oz 80.29
I am stopping here to tally everything up with tax. The total comes to 80.29 x 1.04 (Our state has a base tax for food set at 4%. States and counties vary from 0% to full tax with SPLOST inc. for food). This brings the total to $83.51. That leaves $3.49 remaining.
The USDA guidelines for a thrifty and healthy food budget
The USDA Thrifty food plan for May 2025 says that the $187.00 is not enough for a woman my age group 51-70 years old; I should spend $230.90 per month. If I am a male in my age group then that figure goes up to 274.40 but I am making this for me and I am working on a budget for a person with a severely limited budget, so let's stick with the 230.90. That gives us an extra 43.90 which would not be covered by food stamps / SNAP. For my area, considering taxes, I must allocate 42.00 before taxes.
Here is how I would spend the extra to maximize my options for adding variety:
1.98 Great Value Double Acting Baking Powder, 8.1 oz 1.98
0.92 Great Value Baking Soda, 1 lb 2.90
2.66 Cabbage, avg wt. based on 0.77/lb
0.50 2 QTY Limes at 0.25/each
1.97 Fresh Collards, Bunch
4.88 Minced Ginger, 10 oz bottle
1.94 Celery Seed, 1.9 oz
0.88 GV Diced Green Chilis 4 oz can
1.92 GV Salsa, 16 oz Jar
3.88 Another 3 lb of sweet onions 21.53
1.62 32 oz White Vinegar
1.44 Crushed Red Pepper Flakes 2 oz
1.58 GV Soy Sauce 15 oz
3.84 GV 2LB Macaroni/ Elbow Noodles
1.52 GV Crushed Tomatoes 28 oz 31.53
6.80 GV EV Olive Oil 17 oz 38.33
How To Use What's In These Lists
In a 31 day month, we want to ideally have 93 meals. The expression Man can not live by bread alone comes to mind. Beans and rice can be a great, filling protein packed meal when spiced but no one wants to rely on beans and rice for every meal. The basic list includes a hefty 20 pound bag of pintos. Per proud, pintos are the one protein which stood out as the most affordable and fortunately, pintos are very versatile. I did offer alternatives to pintos so check those out.
Save by making your own bread
In the $100 list I included 10 lbs of flour and a jar of yeast with 130 1/4 TSP portions. 10 lbs of flour has 36-40 cups of flour and when you make your own bread, only 3 cups is used. Up to 12 fresh loaves of bread or rolls (8 count). Try your hand at cheese bread, cinnamon bread, garlic bread, and so much more.
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.
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.
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, then at least add in the corn tortillas from WalMart which come in affordable 20 and 80 count sizes.
Breakfast
With the $100 shopping list, a basic breakfast of milk, bread, eggs, and cheese is available. However, variety is the spice of life and the remaining $87 can bring some other inexpensive options to the table.
A more economical option for breakfast is old fashioned oats or quick grits. I added grits to the $87 budget but you may prefer oatmeal. I selected grits because they need fewer stir-ins to purchase. Butter or margarine and cheese and salt and pepper nicely season grits. Brown Sugar and cinnamon spice up oatmeal. This adds a little expense but both can be used to make cinnamon toast.
2.22 Great Value Light Brown Sugar, 32 oz
1.24 Great Value Ground Cinnamon, 2.5 oz
2.56 Great Value Instant Old Fashioned Oats Tube, 18 oz, 13 servings
I opted for a smaller size of oats and grits which cost more per ounce but when the budget is tight, sometimes it's better to choose variety over cost.
Cereal is a default breakfast for too many and a treat for others. As I compared the prices, flavors, and content I settled on a single box of Great Value Honey Nut O's Oat Breakfast Cereal, 21.6 oz, 15 serving size which contain whole grains, hits the sweet spot, and beat out a smaller size with fewer serving and less than a cent in price per ounce. The bulk bags of cereal were not as price efficient as I'd hoped. Further, the amount was nearly twice that of the medium box of cereal. Not a big fan of cereal, I stayed with the knock off of Honey Nut Cheerios as an alternative to grits and oatmeal. Serve cereal with milk and slice the bananas on for added flavor.
2.97 Great Value Honey Nut O's Cereal , 15 serving size
Homemade bread makes good toast or just plain, both ways work with jam. When short on money, consider cheaper options. Opt for margarine over butter to save. And when splurging on tasty treats such as jellies and jams, get a smaller size so you eat less sugar. There are better nutritional options when selecting toast toppings but sometimes a cheap jelly hits the nostalgia button. Other options are cheese bread, toast grilled under the broiler for 1-2 minutes and peanut butter on hot toast, one of my daughter's great teen discoveries. Egg sandwiches on bread with sausage cooked in or a thin slice of cheese over hot eggs. Don't forget the pepper and salt. A side of sausage can be reduced in size or chopped in to grits, eggs, etc.
2.74 Great Value Concord Grape Jelly, 30 oz
IF you want to upgrade to a larger size from the smaller listed in the $87 budget.
1.94 Great Value Creamy Peanut Butter, 16 oz
Due to the tight budget, I selected a less economical size so that I can add more nutritionally positive food later. With 14 servings, this jar will provide extra flavor and options.
2.94 Great Value Original Premium Sausage Roll, 16 oz
It says 6 servings but sausage can be cut into smaller sections or chopped up and added to dishes to boost flavor due to the added seasoning in it. One tube was included in the $87 budget but you may want a second or third roll.
100% Apple Juice is a relatively inexpensive option and a much needed addition to a budget lacking in fruit. No added sugar, it is more than the recommended Vitamin C for the day. Just stick to the 8 oz serving size for the 12 servings in the 96 oz size.
In the $87 budget I allowed for one bottle but you might want to add a second bottle to boost your fruit intake.
2.87 Great Value 100% Apple Juice, 96 fl oz
Lunches and Dinners
Adding on to the $100 basic list, we need to look at adding fruit and vegetables and consider meat options. Let's get the meat out of the way.
Meat
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. But when you compare meat to beans for per pound price, beans win out nearly every time. Only ground turkey can hold its own against some 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 not 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 here and you can see that for yourself. But my advice is to set a strict meat budget. If you select to spend $10 -$20 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.
Fruit
Fruit can be expensive, very expensive. The RDA allowance of fruit is something most American households fail to meet. Fresh fruit can be the tastiest but the most expensive. In the original $100 budget I allowed for seven bananas. Seven! For the month's basic list. Too little! Fruit should be bought in season when you can, and in cans and jars when the prices are high when seems to be always.
Bananas are considered the cheapest. They are versatile, eaten alone, on toast, in a sandwich, slathered with additions like peanut butter, in desserts, dried, fried like plantains, or even eaten frozen as a treat- just remove the peels first.
After bananas, apples seem to be a favorite served fresh, slathered with other foods, chopped up, baked, in a jam, or as apple sauce. But pineapples are the one fruit I think are the most overlooked. Every time I consider canned and jarred fruit I end up with pineapples in their own juice as the least expensive long term option.
Unfortunately the easiest way to consume fruit is as a juice. It's this method which can cause the most dietary harm. Unless juices have heavy pulp, most fiber benefits are lost. With added sugars, juices that aren't 100% juice are just bad for you. Avoid anything with the words flavored or cocktail on the label. And read that label too! Sweetened with other juices is an excellent alternative to sugar.
Frozen and dried fruit needs to be considered for price per pound and availability. Figs immediately spring to mind. I rarely see fresh figs in the market. We have two enormous Turkey fig trees which provide about three weeks of abundance and it's a similar time frame in the stores. But these high fiber, ultra sweet, versatile fruits will last and last when dried. They also make great jams. If you can find someone with a fig tree, chances are that when that short season happens, they'll have an abundance to give away.
Eat Your Vegetables
Vegetables are amazing. They form the flavor base of soup and stews. They stretch a meal and can replace a meat if you choose the right combination. They can be both expensive and affordable. The best thing about vegetables is that they are available in so many forms. Like most produce, the cost can rack up quickly but when bought seasonally and in bulk, they can be tasty additions to your diet. Frozen vegetables are as nutritionally valuable as most of their fresh counterparts, sometimes more so. Canned vegetables means seasonal surpluses are available and consistent in price year round. Dry veg are pricy and generally for the organic Whole Foods types.
As with any food, only buy what you will eat. Not terribly fond of carrots raw? Added to a soup, they are often overlooked in their flavor but the benefits remain. This is true of a lot of veg which can be slipped in to to stretch a meal or add some goodness. Vegetables can be eaten raw, boiled, boiled to death British style, or roasted in the oven. This requires a small amount of olive oil, salt and pepper, and any other seasoning you think will taste nice. Some people love roasted Brussels sprouts but hate them boiled.
The power of soup
Creating a base of garlic and onion is added 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.
Pastas and Sauces
Pasta is considered cheap and filling. Sauces to top the pastas can be bought or made quickly. Vegetables can be added and sometimes a simple dressing instead of sauce turns a hot pasta into a pasta salad.
Snacks and Sweets
The cheapest bag of cookies should last several days or even weeks. Loaded with sugar and calories, cookies need to be seen as treats. As for snacks, making your own bread using the famous NYT overnight no-knead bread is your best option. But making your own cookies and cakes can be easy and fast with only a few ingredients.
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21.85 x 1.04 tax = 22.73
A Quick Word About What to Avoid
Single Serving Sizes
Precut fresh fruit and vegetables
Salad Kits
Prepackaged meals
Canned Soup when you can take time to make it
Out of season fresh when canned or frozen is cheaper
Potato Chips and similar snacks
Almost anything in the Deli section
Desserts, but if you must ration out a bag of cookies as a treat.
Anything that is a substitute for the real thing. Juice is the biggest offender. Avoid Juice Cocktails and Juice Drinks. They taste good because they are loaded with sugar but it comes at a big cost. Not only is added sugar bad for you, these items often contain only 10% of the real thing, fruit.
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Let's break down the list into categories:
BREAD
Great Value All Purpose Flour, 10LB Bag
Fleischmann's Active Dry Yeast, 4 oz
Use with the salt and water to create basic bread.
Great Value Double Acting Baking Powder, 8.1 oz
Great Value Baking Soda, 1 lb
Use vegetable oil to make tortillas.
Shape your bread to increase your options: loaves, rolls, hoagie style, bouiles, and more.
Add in grated cheese or top with cheese.
Use garlic and Italian seasoning to make rolls.
Cinnamon and sugar swirls in rolls. Or dip rolls in a mix by dipping in melted margarine.
BREAKFAST
GV Quick Grits 24 oz, 18 servings
Great Value Large White Eggs, 18 Count
Great Value Whole Vitamin D Milk, Gallon
Great Value 100% Apple Juice, 96 fl oz
Add in some of the sausage, cheese, fresh bread or rolls.
Use condiments of jelly and peanut butter and margarine on toast.
Make cheese toast or cinnamon toast.
Create meals based on breakfast sandwiches.
Stir in or use mixtures of jelly, cheese, sausage on bread or in grits.
Make rolls or a loaf of bread for toast or breakfast sandwiches.
Grill up onions and bell peppers and add to scrambled eggs.
FRUIT
Fresh Mandarin Oranges, 3 lb Bag
14 Bananas. See notes above about different ways to eat bananas.
20 oz can Great Value Pineapple in pineapple juice. Drink the juice.
CAFFEINE & DRINKS
Great Value Black Tea Bags, 100 count individual tea bags
4 lb size Great Value Sugar
Lemon for sweet tea
Milk and sugar with hot tea
Make Lemonade
Use Apple Juice at breakfast
CROSS OVERS & CONDIMENTS
Great Value Concord Grape Jelly, 18 oz
Great Value Creamy Peanut Butter, 16 oz
Great Value Original Premium Sausage Roll, 16 oz
Use half for breakfast and half for a meal stir-in such as chili.
Great Value Yellow Mustard, 20 oz Squeeze Bottle
Great Value Mayonnaise, 15 fl oz
Great Value Original Sour Cream, 24 oz
Great Value Dressing, 16 oz, Variety of flavors, Select One
GV Salsa, 16 oz Jar
SPICES
9 lbs Onions
Great Value Minced Garlic in Water, 32 oz 1 tsp-> 181 servings/jar
Minced Ginger 10 oz
Great Value Canned Hot Diced Jalapeno Peppers, 4 oz (contains 8 TBSP)
2 QTY Limes
Great Value Lemon Juice, 15 fl oz
White Vinegar, 32 oz
Soy Sauce, 15 oz
Fresh Curly Parsley, bunch
Fresh Cilantro, bunch
Celery, one bunch with leaves
GV Diced Green Chilis 4 oz can
Celery Seed 1.9 oz
Great Value Iodized Salt, 26 oz
Great Value Ground Black Pepper, 3 oz
Great Value Chili Powder, 3 oz
Great Value Curry Powder, 2 oz
Great Value Cumin Powder. 2.5 oz
Great Value Oregano Leaves, 0.87 oz
Great Value Thyme Leaves, 0.75 oz
Italian Seasoning Great Value, 0.95 oz
Great Value Smoked Paprika, 2.5 oz
Great Value Kosher Ground Cinnamon, 2.5 oz
Crushed Red Pepper flakes 1.75 oz
2/3-3/4 of the fresh green Bell Peppers
FOUNDATIONS
3QTY Bouillon Cubes in a jar: The 20-30 cube selection
Great Value Vegetable Oil, 48 fl oz
GV EV Olive Oil 17 oz
Imperial Vegetable Oil Spread, 15 oz Tub
Great Value Large White Eggs, 18 Count
Dedicate one 18-ct for breakfasts and set aside the other for egg salad sandwiches or boiled eggs in salads.
Great Value Whole Vitamin D Milk, ANOTHER Gallon
Dedicate one gallon for breakfast and hot tea.
Consider using part of second gallon for soups that benefit from creaminess.
Great Value Extra Sharp Cheddar Cheese OR
Swap this out for cheeses you prefer. Many cheeses at WalMart are available in 8 oz, 12 oz, 1 lb, and 2 lb sizes. It may be more per ounce though and look for sales.
Here are some examples of cheeses to swap out the 2 lb of cheddar for:
GV Cream Cheese, one 8oz pkg. for 1.76
Extra Sharp Cheddar, One lb 3.78 or 1.97 for 8oz
Pepper Jack, 8 oz block 1.97
Sliced and shredded are often more expensive than blocks so shred and slice your own cheese
SALADS & SANDWICHES
Fresh Romaine Lettuce Hearts, 3 Heads bagged together
With the three heads, set aside two to make 4-8 side salads.
With the third head, use for sandwiches.
8QTY Roma Tomatoes
Use half for salads.
Use half to chop up as topping for chili, burritos, etc.
Green Bell Peppers
Use one for salads.
Use the others to season dishes and soups and burritos and chili
- See seasonings
Chop and freeze if you want it to last the month then use for cooking.
Cucumber
Little Green Onions, Bunch: Set aside half for salads and use the rest for cooking.
Don't forget the PB&J. Also remember you have cheese, sliced onions, and boiled eggs.
Use eggs for egg salad made with pepper, mayo, and mustard.
Slice up boiled eggs on a salad.
Grate some cheese or a carrot on a salad.
Create your own bread crumbs with end pieces. Toast hard. Add garlic cooked in margarine. Cut into cubes.
VEGETABLES
9 lbs of Onions
Listed in seasonings but may be used in salads, on sandwiches, and more
Fresh Whole Carrots, 5 lb Bag
Soups, grated on salad, roasted, boiled, raw carrot sticks
Russet Potatoes, 10 lb Bag, Whole
Baked and topped with margarine, cheese, and sour cream
Roasted or boiled.
Mashed with milk and margarine. Cheese optional.
Soups
Fresh Celery Stalk with leaves, one bunch
Raw or cooked in soups as a great base flavor.
Listed in the seasonings section
Cabbage, one head
Fresh Collards, Bunch
Great Value Sweet Peas, 32 oz Bag (Frozen)
Cooked, added to soups, mixed with other veg
Great Value Italian-Style Petite Diced Tomatoes, 28 oz
Reserve for soup bases.
Great Value Petite Diced Tomatoes in Tomato Juice, 28 oz Can
Reserve for soup bases.
Great Value Tomato Puree, 29 oz
Reserve for soup bases including chili.
GV Crushed Tomatoes 28 oz
Great Value Frozen Whole Kernel Corn, 12 oz
A side dish, mixed with other veg, or stirred into dishes and soups.
Great Value Broccoli Florets, 32 oz Bag
Steamed, Lightly boiled, or added into soups like broccoli, potato, and cheddar
STAND ALONE MEALS
Great Value Spaghetti, 32 oz :15 servings
3 QTY Hunt's Pasta Sauce, 24 oz Can :15 servings
Really? 15 servings? Maybe with a side salad and garlic rolls but just a quick stand alone meal? Travels well for work lunches but microwave for best flavor.
Consider adding sausage to the sauce. Just cook it in the pan first with a little oil, then add in the sauce so all the flavor is captured. Don't forget you can sauté some onion and bell pepper and add in spice to bump up the flavor.
MONEY SAVERS MEAL BASES
Great Value Long Grain Enriched Rice, 20 lb
1/4 cup dry/serving 200 servings/bag
Great Value Pinto Beans, 20 lb
1/2 cup dry/serving 80 servings/bag
This 20 lb size is a lot. So here are are few alternatives for the same money:
1.66 1 lb black eyed peas
3.76 4 lb Pinto beans
4.98 4 lb Black beans
2.26 2 lb Great Northern Beans
1.92 1 lb Brown Lentils
2 lb of Elbow Macaroni Noodles
These noodles will be used to stretch your soups. Added 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.
Rice can be mixed with veg and seasoning as a meal unto itself. Mixed with milk, cinnamon, and sugar for a sweet treat. 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.
With rice and beans, you can save a lot of money. The key is the seasoning. While salt and pepper will get you some flavor, adding in onions and garlic boosts it more. Add in bell pepper, even more. Toss in spice and suddenly the beans take a whole new direction.
Beans can be made as a soup or a stew. Beans can be cooked and rinsed and added into other meals or used as a side or entrée. Beans can be mashed to a paste fitting of a burrito filling. Beans are versatile.
The easiest bean recipe I know is black eyed peas. Sauté some onion, toss in green bell pepper, then black eyed peas. Finish with lots of black pepper and some salt. Serve over rice. Simple. I prep the peas by boiling them in a separate pot and setting them aside for a while. Then I restart cooking the black eyed peas while the base is browning and cooking down. Then I just pour them into the pot with the onion and bell pepper base, and cook down further, adding water if needed.
I will list a few of my personal recipes below but the internet is full of great recipes to inspire you.
OUR FAMILY AS VEGETARIANS AND NOTES ON COOKING
Too many times when people discover we are vegetarians we're asked, But what do you eat? We are from a traditional American WASP background and sort of understand the question coming from the meat and potatoes crowd. But we know there is a world of food out there so we've incorporated a global taste into our diet due to our vegetarian lifestyle.
Embracing a global approach may be a little less affordable due to the idiotic Trump tariff war but reconsidering your diet will provide more opportunities. Consider mirepoix, a base component of French cooking: onions, celery, and carrots cooked in a fat. It serves as the base of stock, stews, soups, and sauces. Tossing in tomato purée creates pinçage. Understanding the base flavors of other cultural cuisines will turn a dish in a new direction.
In Spain and Portugal, this base, Sofrito, sees garlic and peppers added in. In Italian cuisine it's battuto when onions, carrot and celery are blended. Using olive oil and tossing in a leek or garlic and the base is called soffritto. Polish bases may have celery root and parsley root. Russians will add a beet. Toss in a green bell pepper and Cuban and Cajun Creole comes to mind. Smoked peppers are used in Hungarian and Puerto Rican dishes. But it's the varied mix of spice and fat and veg that takes a base into a new cultural cuisine. Consider the pairings that define cultural tastes: okra and Creole, tomato and Italian, Thyme and feta for Greek. Similar bases are taken into new directions by what follows the base. When experimenting, changing one base element can change the flavor profile and alter a dish. Replacing the vegetables or beans creates a new recipe.
But what about baking which is touted as chemistry, a wrong balance can flatten a cake or the right temps can enhance a soufflé. Yes, that is true but I have found some great base recipes that allow additions and substitutions. My upside down fruit tart cake is wonderful even if a little messy at times but the flavor is always great and the cake consistent. The NYT overnight no-knead bread recipe led me to Jenny Jones quick version for hot bread in less than three hours.
From there I have created stuffed rolls, sandwich bread, sticky buns, biga, boules, loaves, and rolls. With additions like basil, seeds, onions, garlic, olives, peppers, oats, nuts, fruit, sweets, and spices and more, the base recipe with Jones' hot water trick and extra yeast provides endless options. But more, these successes led me to experiment with the baking chemistry set and equations with success. I grew to understand the feel of a dough, how to shape a dough, and when to add in ingredients, or just let it sit. Yes I also rely on recipes but with confidence.
I highly recommend borrowing cookbooks from your library. And if you are vegetarians like us, do not ignore cookbooks which include meat recipes. If you are a convert to vegetarianism or veganism, you may find yourself craving those old comfort foods. These meat recipes will guide you to a close enough version you may be sated and make new memories.
Understanding how to cook, create base flavors, and what substitutions can be used, and when to add them is a key component to becoming a creative, versatile cook. I recommend The Joy Of Cooking as a good guide to understanding the background of cooking and options to explore and consider.
After a while recipes become a guideline and act as inspiration. When I want to create a dish which is traditionally meat based I look at numerous recipes to understand the base, find spices, and consider ingredients. Sometimes I have to refer to vegetarian cookbooks which contain spices and other added flavor options to ensure the recipe meets my expectations. It wasn't until this past year I bought Liquid Smoke flavoring when I decided to create my own substitute for Morningstar flavored vegetarian crumbles. Why? I saw it recommended on several vegetarian sites for similar recipes. It was through trial and error that I created a recipe that worked the way I wanted for stroganoff and tacos at half the price of prepared store bought over processed vegan fare.
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