Meals for less than $33.45 a week (SNAP)...

I'm going to start this post off with this disclaimer- I am not getting politically involved in the following subject nor have I or will I choose sides on this subject. I am maintaining myself as a politically neutral observer of events and facts. I plan on keeping this post neutral and putting any personal feelings I have on this subject aside, so if anyone decides to comment on this post (which occasionally happens on the site), I request the same of the posters. I do not like the nasty and negative comments that I often see associated with articles on the internet. If any comments like that happen, I will be removing any negative comments. Positive comments and suggestions on how to eat healthy foods and save money are always welcome.

With that in mind...There has been a lot in the news recently about government food benefits. According to this USDA SNAP link (http://www.fns.usda.gov/pd/18SNAPavg$PP.htm), the average SNAP benefit per person per month in the U.S. was $133.41 for the FY 2012. This is an average, so obviously some states have higher averages and some have lower. That averages out to about $33.45 a week in food subsidies. CEO's and Celebrities alike have taken the challenge to see if they can live on the amount of food assistance for one week (obviously with their own money) and comment as to how hard it is. Some people say that it is not enough money, while others say that it is too much. To me, it is what it is. I do not get subsidies from the government. I manage. It presents to me a challenge to see if I can manage on less.

I wanted to see if it would be possible to come up with a menu for one week based on the average SNAP benefit of $33.45. Can one person REALLY live off of $33.45 a week for food? No junk food allowed. Although I don't necessarily agree with the USDA/Government guidelines for a healthy diet, those are the ones I followed regarding servings of food categories.

I live in an area where there are lots of Kroger stores. Kroger has become stingy with their coupon policies, but they do have lots of Manager's Specials available for around 50% off of retail (items that are close to expiration, dented packaging, end of season or redesigned packaging). I've noticed that the discount depends on the store (25%-75%) and the quantity of Manager's Specials depends on the location of the store. I'm a bargain shopper and I've spent lots of times honing this skill. Coupons are generally void for me because I shop around the edge of the grocery store and very seldom are coupons available to reduce the price of staple products. I went to a Kroger store to get prices. These prices were taken from a Kroger in Ohio and yes, I know prices vary be region and time of year. I have the breakdowns below as to what a serving is and how many should be had each day of each type of food. See the results below...

What is in a serving- 
http://www.heart.org/HEARTORG/Caregiver/Replenish/WhatisaServing/What-is-a-Serving_UCM_301838_Article.jsp
Grains: 1 slice of bread, 1 ounce of ready-to-eat cereal, 1/2 cup of cooked cereal, rice or pasta (about the size of a 1/2 baseball).
Vegetables: 1 cup of raw leafy vegetables (about the size of a small fist), 1/2 cup of other vegetables or 1/2 cup of vegetable juice.
Fruits: 1 medium fruit (medium is defined as the size of a baseball); 1/2 cup chopped, cooked or canned fruit; or 1/2 cup juice.
Meat, Poultry, Fish, Dry Beans and Nuts: 2 to 3 ounces of cooked lean meat, poultry or fish; 1/2 cup cooked dry beans; or 2 tablespoons of peanut butter.
Milk, Yogurt and Cheese: 1 cup of fat-free or low-fat milk or yogurt, 1 1/2 ounces fat-free or low-fat cheese.

Fruits a Day- Adult Women 1.5-2 cups (3-4 servings) and Adult Males 2 cups (4 servings)
http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Fruits/food-groups.fruits-amount.pdf
Veggies a Day- Adult Women 2-2.5 cups (4-5 servings) and Adult Males 2.5-3 cups (5-6 servings)
http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Vegetables/food-groups.vegetables-amount.pdf
Grains a Day- Adult Women 5-6 ounces (5-6 servings) and Adult Males 6-8 ounces (6-8 servings)
http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/Grains/food-groups.grains-amount.pdf
Proteins a Day- Adult Women 5-5.5 ounces (3 servings) and Adult Males 5.5-6.5 ounces (3 servings)
http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/ProteinFoods/food-groups.protein-foods-amount.pdf
Dairy- Adult Women 3 cups (3 servings) and Adult Males 3 cups (3 servings)
http://www.choosemyplate.gov/food-groups/dairy-amount.html

USDA Goal Total- 3-4 Fruits, 4-6 Veggies, 5-6 Grains, 3 Proteins and 3 Dairies

Shopping List (Prices are were taken from a Kroger in Southwestern Ohio on September 26, 2013- either normal or sale prices- no clearance prices for near expiration food)

1. Bananas ($.39/lb)- $1.00/7 bananas= $.14/banana/serving
2. Apples (3 lb bag=about $1.00/lb)- $3.00/9 apples= $.33/apple/serving
3. Applesauce ($2.57/46 ounces)- $2.57/11-4 ounce servings=$.23/serving
4. Grapes, Peaches, Plums, Nectarines and Pears ($.99/lb)- $.99/5-3.2 ounce servings= $.20/serving
5. Carrots ($.69/lb)- $.69/5-3.2 ounce servings= $.14/serving
6. Spinach/Romaine/Kale ($1.00/lb)- $1.00/5-3.2 ounce servings= $.20/serving
7. Tomatoes ($.99/lb)- $.99/5-3.2 ounce servings= $.20/serving
8. Onions ($.79/lb)- $.79/5-3.2 ounce servings= $.16/serving
9. Frozen veggies ($1.00/bag 10-16 ounces each)- $1.00/4- 4 ounce servings= $.25/serving
10. Tomatoes ($1.00/28 ounce can)- $1.00/7- 4 ounce servings= $.14/serving
11. Brown rice ($1.40/2 lb bag)- $1.40/20-.25 cup dry servings= $.07/serving
12. Wheat bread ($1.50/a loaf)- $1.50/24 servings= $.06/serving
13. Pasta ($1.00/a box)- $1.00/8- 2 ounce servings= $.13/serving
14. (Use 7 servings) Oatmeal ($2.50/42 ounce canister)-$2.50/30- .5 cup dry servings= $.08/serving
15. Eggs ($1.50/dozen)- $1.50/12 servings= $.13/serving
16. Peanut butter ($2.37/16 ounces)- $2.37/16- 2 TBS servings= $.15/serving
17. Tuna 5 ounce can ($.79/can)- $.79/2 servings= $.40/serving
18. Black, Kidney, Lima, Pinto, Navy, Great Northern, Red Beans ($1.39/1 lb bag)- $1.39/8-.25 cup dry servings= $.17/serving
19. Lentils ($1.29/1 lb bag)- $1.29/8-.25 cup dry servings= $.16/serving
20. Split Peas ($1.09/1 lb bag)- $1.09/8-.25 cup dry servings= $.13/serving
21. Whole Milk ($2.49/gallon)- $2.49/16- 8 ounce servings= $.16/serving
22. Cheese ($2.00/8 ounces)- $2.00/ 8- 1 ounce servings= $.24/serving
23. Yogurt- $.50/serving (Yoplait 20 containers for $10)
24. Mayonnaise ($3.19/30 ounces)- $3.19/60- 1 TBS servings= $.05/serving 
25. Garlic $1/3 bulbs

Various Kitchen Staples:

1. Wheat Flour- $2.69/5 lb bag
2. White Wheat Flour- $2.79/5 lb bag
3. White Flour- $1.79/5 lb bag
4. Yeast (buy online- way cheaper than at the grocery store- $7/lb for SAF yeast on Amazon or $2.00 for three teaspoon size packets at the store)
5. Sugar- $2.27/4 lb bag
6. Salt- $.47/26 ounces
7. Oil- $2.79/48 ounces
8. Butter- $1.99/lb box
9. Spices- $1.00/jar
10. Apple Cider Vinegar- $3.69/gallon
11. White Vinegar- $2.59/gallon
12. Tea Bags- $2.49/100 tea bags (can be brewed twice $.01-$.02/cup)

Goal- $33.45 a week (One Person, One Week)
Day One-

• Breakfast- Oatmeal ($.08), apple ($.33), banana ($.14) and cup of milk ($.16)= $.71
• Lunch- Egg Salad Sandwich (1 egg, 2 slices of bread and 1 TBS Mayo= $.29), salad (1 serving each- spinach, tomato and carrot= $.54)= $.83
• Dinner- Black bean soup (1 serving each- dried black beans, onion, canned tomato, frozen veggies and carrots= $.86), 2 Brown rice ($.14) and cheese ($.24)= $1.24
• Snack- Yogurt ($.50), peanut butter ($.15) and grapes ($.20)= $.85
• Total- $.71+$.83+1.24+$.85= $3.63
• Total- 3 Fruits, 7 Veggies, 5 Grains, 3 Proteins and 3 Dairies
• USDA Goal Total- 3-4 Fruits, 4-6 Veggies, 5-6 Grains, 3 Proteins and 3 Dairies

Day Two-

• Breakfast- Oatmeal ($.08), apple ($.33), banana ($.14) and cup of milk ($.16)= $.71
• Lunch- Black bean soup (1 serving each- dried black beans, onion, canned tomato, frozen veggies and carrots= $.86), 2 Brown rice ($.14) and cheese ($.24)= $1.24
• Dinner- Egg Salad Sandwich (2 eggs, 2 slices of bread and 1 TBS Mayo= $.43), salad (1 serving each- spinach, tomato and carrot= $.54)- $.97
• Snack- Yogurt ($.50), peanut butter ($.15) and grapes ($.20)= $.85
• Total- $.71+$1.24+$.97+.85= $3.77
• Total- 3 Fruits, 7 Veggies, 5 Grains, 4 Proteins and 3 Dairies 
•  USDA Goal Total- 3-4 Fruits, 4-6 Veggies, 5-6 Grains, 3 Proteins and 3 Dairies

Day Three-

• Breakfast- Oatmeal ($.08), apple ($.33), banana ($.14) and cup of milk ($.16)= $.71
• Lunch-Tuna casserole (2 servings pasta, 1 serving each- tuna, frozen veggies, cheese and mayo and 1/2 milk serving= $1.28) and salad (1 serving each- spinach, tomato and carrot= $.54)= $1.82
• Dinner- Lentil Soup (1 serving each- dried lentils, onion, canned tomato, frozen veggies and carrots= $.85) and 2 Brown rice ($.14)= $.99
• Snack- Yogurt ($.50), peanut butter ($.15) and grapes ($.20)= $.85
• Total- $.71+$1.82+$.99+$.85= $4.37
• Total- 3 Fruits, 8 Veggies, 5 Grains, 3 Proteins and 3.5 Dairies 
• USDA Goal Total- 3-4 Fruits, 4-6 Veggies, 5-6 Grains, 3 Proteins and 3 Dairies

Day Four-

• Breakfast- Oatmeal ($.08), apple ($.33), banana ($.14) and cup of milk ($.16)= $.71
• Lunch- Pasta and sauce (2 servings pasta, 1 serving canned tomato, carrots, onions and frozen veggies= $.95), cheese ($.24) and salad (1 serving each- spinach, tomato, carrot and egg= $.67)= $1.86
• Dinner- Tomato Soup (2 servings canned tomato, 1 serving each carrot, onion, frozen veggies and milk= $.99) and Tuna salad sandwich (1 tuna, 2 slices of bread and 1 TBS Mayo= $.57)= $1.56
• Snack- Yogurt ($.50), peanut butter ($.15) and grapes ($.20)= $.85
• Total- $.71+$1.86+1.56+$.85= $4.98
• Total- 3 Fruits, 12 Veggies, 5 Grains, 3 Proteins and 4 Dairies 
• USDA Goal Total- 3-4 Fruits, 4-6 Veggies, 5-6 Grains, 3 Proteins and 3 Dairies

Day Five-

• Breakfast- Oatmeal ($.08), apple ($.33), banana ($.14) and cup of milk ($.16)= $.71
• Lunch- Tomato Soup (2 servings canned tomato, 1 serving each carrot, onion, frozen veggies and milk= $.99) and Egg salad sandwich (1 egg, 2 slices of bread and 1 TBS Mayo= $.30)= $1.29
• Dinner- Tuna casserole (2 servings pasta, 1 serving each- tuna, frozen veggies, cheese and mayo and 1/2 milk serving= $1.28) and salad (1 serving each- spinach, tomato and carrot= $.54)= $1.82
• Snack- Yogurt ($.50), peanut butter ($.15) and grapes ($.20)= $.85
• Total- $.71+$1.29+$1.82+$.85= $4.67
• Total- 3 Fruits, 9 Veggies, 5 Grains, 3 Proteins and 4.5 Dairies 
• USDA Goal Total- 3-4 Fruits, 4-6 Veggies, 5-6 Grains, 3 Proteins and 3 Dairies

Day Six-

• Breakfast- Oatmeal ($.08), apple ($.33), banana ($.14) and cup of milk ($.16)= $.71
• Lunch- Black bean soup (1 serving each- dried black beans, onion, canned tomato, frozen veggies and carrots= $.86), 2 Brown rice ($.14) and cheese ($.24)= $1.24
• Dinner- Stir Fry (2 eggs, 2 brown rice and one serving each of onion, carrots, spinach and frozen veggies= $1.15
• Snack- Yogurt ($.50), peanut butter ($.15) and grapes ($.20)= $.85
• Total- $.71+$1.24+$1.15+$.85= $3.95
• Total- 3 Fruits, 8 Veggies, 5 Grains, 4 Proteins and 3 Dairies 
• USDA Goal Total- 3-4 Fruits, 4-6 Veggies, 5-6 Grains, 3 Proteins and 3 Dairies

Day Seven-

• Breakfast- Oatmeal ($.08), apple ($.33), banana ($.14) and cup of milk ($.16)= $.71
• Lunch- Cold Lentil Salad (2 servings lentils, 1 serving each carrots, onions, fresh tomatoes and spinach=$1.02) and 2 serving of toast ($.12)= $1.14
• Dinner- Pasta and sauce (2 servings pasta, 1 serving canned tomato, carrots, onions and frozen veggies= $.95), cheese ($.24) and salad (1 serving each- spinach, tomato, carrot and egg= $.67)= $1.86
• Snack- Yogurt ($.50), peanut butter ($.15) and grapes ($.20)= $.85
• Total- $.71+$1.14+$1.86+$.85= $4.56
• Total- 3 Fruits, 11 Veggies, 5 Grains, 4 Proteins and 3 Dairies 
• USDA Goal Total- 3-4 Fruits, 4-6 Veggies, 5-6 Grains, 3 Proteins and 3 Dairies 

Total Price for the Week: $3.63+$3.77+$4.37+$4.98+$4.67+$3.95+$4.56= $29.93, $3.52 under budget!

As you can see, not all of the items in the shopping list are in the above menu. The menu is a suggestion and many of those items can be switched around. If you don't want black bean soup, then mix smaller quantities of several beans together and make chili. Add cumin and chili powder to make it taste southwestern or add curry powder to give it an eastern flavor. Make a veggie pizza or minestrone soup. Buy potatoes and make a potato soup or a vegetable soup. Make tortillas and refried beans and have some burritos. In my opinion, the variety is endless. Keep the kitchen staples handy so you can mix things up and make your own dressings or just make some homemade baked goods as a treat (breads, tortillas, cakes....). If you want to save some time, dig out your crock pot or find one on sale or at a salvage store- soups should be cooked for a long time when using dried beans. Everything requires a bit of effort and time, but I can guarantee you that your stomach (waist line) and wallet will thank you. I think it is an admirable quality to save money and to be a "health conscious" frugal shopper- whether by choice or out of necessity.
Tips

1. Shop the sales and reduced products in the store.
2. Buy staples in bulk (rice, flour, dry beans...), it's cheaper.
3. If you want meat, buy it when it is on sale or close to expiration and freeze it. Remember what is considered a serving of meat.
4. Avoid canned beans, they are overpriced in comparison to dried beans.
5. Stock up on coupons for perishables...if an item goes on clearance to be sold before an expiration date- coupons+clearance price= Big Savings (bread, dairy and meat items can be frozen)
6. Make your own bread and keep the above kitchen staples in stock. It's really easy to make a pizza crust for homemade pizza or naan for a vegetarian Indian soup.
7. Make larger batches of soup so you have multiple servings. This saves time!
8. Stock up on some affordable spices, this can give the same ingredients a different spin.
9. Switch up fruit and veggie options by choosing what is on sale for around $1.00 or so a pound. There is always something on sale...peaches, pears, peppers, oranges- the list goes on. Several servings can be had out of a pound of fruits and veggies.
10. DO NOT buy processed foods, they are expensive and are NUTRITIONAL GARBAGE.
11. DO NOT purchase soft drinks/soda. If you want something besides water then buy a box of tea and treat yourself to a cup ($.01-$.02/cup).