The 1-Week $45 Dollar Emergency Menu (Feeds 4-6 People)


By: Miss Maggie

I've seen various places around the web claim that in an emergency you can feed your family for only $10 or $20 a week. While I appreciate their intentions, I have noticed that they all assume you have certain supplies already on hand. In my experience this isn't always the case. Forty-five dollars will seem outrageously abundant to some, while it will seem miniscule to others. It is the smallest amount I was able to come up with that will provide enough supplies to an empty kitchen to feed an entire family for a week. The servings are ample and a few adjustments allow you to increase the quantities from 4 servings to 6. Newly added nutritional information makes it clear that except for sodium, these recipes are nutritious and healthy. They are low in fat and cholesterol, high in protein and rich in fiber. To reduce the sodium you can use half as much salt and bouillon as called for in the recipes, and purchase store-brand reduced sodium canned vegetables instead of the regular variety.

Menus

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 BreakfastLunchDinnerSnacksNutrition
MondayPancakes; Syrup; Orange Juice; Milk; Hot TeaLentil & Vegetable Soup with Dumplings; MilkPinto Beans; Onions; Hoecakes; Collard Greens; Iced TeaCinnamon Toast; Milk for Children; Tea for Adults1656 Calories; 33g Fat (17.5% calories from fat); 71g Protein; 275g Carbohydrate; 42g Dietary Fiber; 54mg Cholesterol; 3312mg Sodium
TuesdayOatmeal; Toast, Margarine & Jelly; Orange Juice; Milk; Hot TeaPeanut Butter Jelly Sandwiches; Macaroni & Cheese; Carrot Sticks; MilkBean Burritos with Homemade Refried Beans & Homemade Tortillas; Fried Onions; Iced TeaPlain Muffins with Jelly; Milk for Children; Tea for Adults1826 Calories; 50g Fat (24.1% calories from fat); 73g Protein; 279g Carbohydrate; 32g Dietary Fiber; 37mg Cholesterol; 2812mg Sodium
WednesdayFrench Toast; Syrup; Orange Juice; Milk; Hot TeaBatter Bread; Margarine; Spinach; MilkCreamed Tuna & Peas over Rice; Garlic Toast; Iced TeaPeanut Butter Tortillas; Milk for Children; Tea for Adults1771 Calories; 55g Fat (27.7% calories from fat); 76g Protein; 245g Carbohydrate; 12g Dietary Fiber; 187mg Cholesterol; 3213mg Sodium.
ThursdayHot Rice in Milk; Toast, Margarine & Jelly; Orange Juice; Hot TeaPeanut Butter Jelly Sandwiches; Macaroni & Cheese; Carrot Sticks; MilkBlack Bean Soup with Carrots, Celery & Onions; Cornmeal Muffins; Iced TeaCinnamon Toast; Milk for Children; Tea for Adults1737 Calories; 52g Fat (26.7% calories from fat); 61g Protein; 262g Carbohydrate; 20g Dietary Fiber; 51mg Cholesterol; 2631mg Sodium
FridayOatmeal Pancakes; Syrup; Orange Juice; Milk; Hot TeaLeftover Black Bean Soup; Biscuits; MilkHot Dog & Veggie Stir Fry over Rice; Iced TeaPeanut Butter Tortillas; Milk for Children; Tea for Adults1781 Calories; 52g Fat (26.1% calories from fat); 73g Protein; 259g Carbohydrate; 20g Dietary Fiber; 140mg Cholesterol; 3202mg Sodium
SaturdayHot Rice in Milk; Toast, Margarine & Jelly; Hot TeaRamen Noodles with Carrots; Celery & Onions; Oatmeal Muffins; MilkButter Beans; Scalloped Tomatoes; Garlic Toast; Iced TeaBiscuits & Jelly; Milk for Children; Tea for Adults1727 Calories; 52g Fat (26.6% calories from fat); 59g Protein; 261g Carbohydrate; 24g Dietary Fiber; 43mg Cholesterol; 3281mg Sodium.
SundayPancakes; Syrup; Orange Juice; Milk; Hot TeaLentil Chili; Corn Bread; Baked CustardCorn Fritters; Steamed Carrots; Macaroni & Cheese; Iced TeaCinnamon Toast; Milk for Children; Tea for Adults1796 Calories; 47g Fat (23.1% calories from fat); 70g Protein; 282g Carbohydrate; 28g Dietary Fiber; 247mg Cholesterol; 3527mg Sodium.

Averages for Week

1756 Calories; 29g Fat; 69g Protein; 267g Carbohydrate; 25g Fiber; 108mg Cholesterol; 3140mg Sodium.

Shopping List

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$45.16 - Total

Notes

If you receive WIC, Food Stamps or have food from a local food bank, you'll be able to do much better than this menu plan.It is based on bare minimums.

There isn't much meat in these menus. That's because meat is expensive and beans aren't. Beans provide lots of good protein for growing children and hard working adults. When beans are combined with certain other foods their protein increases. The amino acids in grains like flour, pasta and cornmeal or milk products cooperate with the amino acids in the beans to make an extremely high quality protein. Don't worry about the lack of meat, there is more protein in this menu than you can shake an expensive protein bar at.

The milk may seem overpriced to some, but it is vital for growing children and mom's who are pregnant, nursing or who may become pregnant. It is also very high in protein especially when combined with grains or beans (see above).

Orange Juice is served every morning but Saturday. The plan assumes 4 servings of 1/2-cup each for every morning it's served. Orange Juice supplies Vitamin C and Folic Acid, once again, necessary for pregnant mothers and growing children.

In the recipes that call for buttermilk use regular reconstituted milk soured with a tiny bit of vinegar. This works just as good as buttermilk in cooking.

For the recipes that call for dried onion, substitute a small amount of finely chopped fresh onion.

For the recipes calling for fresh garlic, substitute a small amount of garlic powder instead.

To serve a hungry family of 6 you'll need to make the following changes:

Daily Work

Recipes

Breads & Cereals

Main Dishes

Vegetables

Miscellaneous

For more information about low cost cooking visit HillbillyHousewife.com

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