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

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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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Averages for Week

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

Shopping List

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• $1.92 - 10 lbs all purpose flour @ 96¢ for 5lbs
• $0.62 - 3 pack of yeast
• $0.77 - Baking Powder
• $1.77 - Oatmeal
• $0.99 - 3 lbs long grain white rice
• $0.88 - 2 lb bag of cornmeal
• $1.88 - 5 lbs sugar
• $1.50 - Vegetable Oil
• $1.76 - 2 cans frozen orange juice concentrate @ 88¢ each
• $8.87 - 20 quart box of instant nonfat dry milk
• $1.20 - 2 pounds lentils @ 60¢ a lb
• $1.30 - 2 lbs pinto beans @ 65¢ a lb
• $0.60 - 1 lb black beans
• $0.60 - 1 lb lima beans
• $1.00 - 3 boxes Macaroni & Cheese
• $0.30 - 3 packs of Ramen Noodles
• $1.38 - 2 dozen eggs @ 69¢a dz
• $0.96 - 2 lbs margarine @ 48¢ ea
• $0.89 - 1 lb hot dogs
• $0.89 - 1 28-oz can tomatoes
• $0.50 - 1 15-oz can tomatoes
• $0.42 - 15-oz can green peas
• $0.45 - 15-oz can corn
• $0.40 - 15-oz can greens
• $0.42 - 15 oz cans spinach
• $2.00 - 5 lb bag carrots
• $2.00 - 3 lb bag onions
• $1.20 - 1 bunch celery
• $0.44 - 6-oz can tuna
• $1.50 - 18-oz jar peanut butter
• $1.00 - Jelly
• $1.00 - Pancake Syrup
• $0.50 - Vinegar
• $0.50 - Cinnamon
• $0.50 - Garlic Powder
• $0.50 - Chili Powder
• $0.25 - Salt
• $0.50 - Pepper
• $1.00 - Bouillon Cubes
• $1.00 - 100 Count Box of Tea Bags

$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:

• Increase the flour to three 5 pound bags & bake 6 loaves of bread at a time instead of 4.
• Buy 3 cans Orange Juice Concentrate instead of 2
• Double the Macaroni and Cheese served for lunches making 2 boxes at a time instead of 1.
• Double the cans of Tuna, Peas, Corn, Greens & Spinach.
• Double the recipe for Creamed Tuna & Peas.
• Double the recipe for Corn Fritters
• Double the recipe for Lentil Chili, adding 1 more can of tomatoes to the shopping list.
• This will increase the total spent to approximately $51.

Daily Work

• Sunday Night
  Mix up the dough for Overnight Bread. Set it aside to rise. Mix up a gallon of milk and a gallon of Tea. Put both into the fridge to chill. Clean the kitchen. Go to bed.

• Monday
  Begin the week with a hearty breakfast. After the breakfast dishes are done, prepare the vegetables for Lentil Soup, and put the Lentils on to cook. Soak 2lbs of pinto beans in boiling water to cover for 1 or 2 hours. Half of them are for supper tonight and the other half for supper tomorrow. Punch down your bread dough which should be nicely risen by now. Divide it into 4 loaves. Allow it to rise for 1 or 2 hours and then bake. After soaking the pinto beans, boil them until tender and refrigerate. Reheat half of them for dinner and use the other half for tomorrow. Check the milk & iced tea supply, prepare more as necessary.

• Tuesday
  After breakfast prepare enough tortillas for dinner tonight and for 2 snacks during the week; 16 to 20 tortillas should be enough. Store them in a plastic bag in the refrigerator. Prepare a dozen Muffins for snacks later in the day. Check the milk & iced tea supply, prepare more as necessary.

• Wednesday
  When preparing the rice, make enough for dinner tonight and breakfast in the morning. 2-cups dry rice, cooked in 4-cups of water should be enough. Prepare the dough for Overnight bread before going to bed. Check the milk & iced tea supply, prepare more as necessary.

• Thursday
  Soak the beans in boiling water to cover for about an hour or two. Simmer until tender. Prepare the soup as directed and chill until supper time. Divide the bread dough into 4 loaves and set aside to rise until doubled in bulk. Bake as directed. Check the milk & iced tea supply, prepare more as necessary.

• Friday
  Make enough rice for supper tonight and leftovers for breakfast in the morning. 2-cups dry rice cooked in 4-cups of water should be enough. Check the milk & iced tea supply, prepare more as necessary.

• Saturday
  Soak the lima beans in boiling water to cover for about an hour or 2. Simmer until tender and season as directed. Chill until supper time. Check the milk & iced tea supply, prepare more as necessary.

• Sunday
  Put the lentil chili on to cook and prepare the custard and cornbread to bake at the same time. Check the milk & iced tea supply, prepare more as necessary.

Recipes

Breads & Cereals

• Old-Fashioned Low-Yeast Bread
• Biscuits use margarine instead of shortening
• Homemade Tortillas
• Hoe Cakes
• Pancakes
• French Toast
• Oatmeal Pancakes
• Basic Muffins
• Oatmeal Muffins
• Batter Bread
• Cornmeal Muffins
• Corn Bread
• Cooked Rice
• Hot Rice Cereal

Main Dishes

• Lentil & Vegetable Soup with Dumplings
• Black Bean Soup from Dried Beans
• Pinto Beans make a double batch
• Refried Beans
• Butter Beans (Lima Beans)
• Lentil Chili
• Creamed Tuna & Peas
• Hot Dog & Veggie Stir Fry

Vegetables

• Corn Fritters
• Scalloped Tomatoes
• Collard Greens

Miscellaneous

• Classic Baked Custard
• Snickerdoodles
• Perfect Iced Tea
• Reconstituting Milk

For more information about low cost cooking visit HillbillyHousewife.com