B3487

Wisconsin Nutrition Education Program

Stretching Your Food Dollars

Planning Meals and Shopping
B3487

Stretching Your Food Dollars

Planning Meals and Shopping
Contents
Page number

Your food dollars . . . . . . . . . . . . . . . . . . . . .2

Help for families who want to stretch food dollars . . . . .3
Planning meals for good nutrition . . . . . . . . . . . . .4
Planning meals saves money . . . . . . . . . . . . . . . . 5
Planning meals saves time . . . . . . . . . . . . . . . . . 6
Breakfast ideas . . . . . . . . . . . . . . . . . . . . . . . 7
Lunch ideas . . . . . . . . . . . . . . . . . . . . . . . . 8
Snack ideas . . . . . . . . . . . . . . . . . . . . . . . .9
Planning meals and snacks for a day . . . . . . . . . . . . 10
Sample worksheet . . . . . . . . . . . . . . . . . . . . 11
Planning meals and snacks — Worksheet . . . . . . . . . 12
Planning meals and snacks — Activity . . . . . . . . . . . 13
Writing a grocery list . . . . . . . . . . . . . . . . . . . 14
Sample grocery list . . . . . . . . . . . . . . . . . . . . 15
Grocery list . . . . . . . . . . . . . . . . . . . . . . . 16
Shopping for food . . . . . . . . . . . . . . . . . . . . 17
Money saving tips . . . . . . . . . . . . . . . . . . . . 18
What do you get for your money? . . . . . . . . . . . . . 20
Label reading for better eating . . . . . . . . . . . . . . . 21
Comparing the labels . . . . . . . . . . . . . . . . . . . 22
Recipes to stretch your food dollars . . . . . . . . . . . . 23
Snack recipes . . . . . . . . . . . . . . . . . . . . . . . 33
Recipe index . . . . . . . . . . . . . . . . . . . . . . . 34

Cooperative Extension • University of Wisconsin-Extension

Family Living Programs, Revised 2002

1
Your food dollars

A good way to find out how much money you spend on food is to save all your
grocery store receipts for a month. Also, keep track of how much you spend on
food away from home during the same month. At the end of the month, answer
the following questions.

• How much money did you spend at grocery stores

during the month?
To find out, add the totals on all the receipts you
saved during the month.
$ (A)
Write the total of all receipts here.
• How much of the money spent at grocery stores
was spent for food?
To find out, circle all non-food items (such as soap,
pet foods, paper products, cigarettes, alcoholic
beverages) on each receipt. Add the circled amounts.
This is your total for non-food items.
—$ (B)
Write the total non-food items here.
Subtract the amount on line B from the amount on
$ (C)
line A and put the answer here.
The amount on line C is the total you spent for food
at grocery stores.
• How much money did you spend on food away
from home during the month (for example: restaurant
food, fast food, lunch money for children at school)?
+$ (D)
Write the total here.
• Add the amount on line (C) to the amount in
line (D) and put the answer on line (E). $ (E)
The amount on line E is the total money you spent on
food for the month.

Many families can spend less for food each month if they plan their meals and make
good choices at the grocery store.

2
Help for families who want to stretch
food dollars
There are many ways that families can get help to make their money
for food go further.
Put a check by the items below that your family uses.

—— WIC coupons for food for women, infants and young children

—— Food Stamps

—— Free or reduced price School Lunches or School Breakfasts

—— Meals for preschooler at Head Start or Child Care Feeding

Program at day care

—— SHARE program

—— Commodity foods program

—— Food from a community food pantry or free meal site

—— Fresh vegetables are often available from a family or

community garden, friends or relatives who have extra, and
farmers’ markets.

List any others you use or have heard of:

3
 Planning meals for good nutrition

Food Guide Pyramid

A Guide to Daily Food Choices
Key
• Fat (naturally occurring and
added)
▼ Sugars (added)
These symbols show fat and
added sugars in foods.
Fats, Oils and Sweets
USE SPARINGLY

Milk, Yogurt and Cheese Group Meat, Poultry, Fish, Dry Beans,
2-3 SERVINGS Eggs and Nuts Group
2-3 SERVINGS
Vegetable Group
3-5 SERVINGS Fruit Group
2-4 SERVINGS

Bread, Cereal, Rice

and Pasta Group
6-11 SERVINGS

The Food Guide Pyramid can help you make good food choices for your family.
Choose lots of different kinds of foods, mostly from the food groups near the bottom
of the pyramid — Breads, Cereals, Rice and Pasta, Fruits and Vegetables.
Plan ahead what your family will eat for meals and snacks. Eat together as a family
as often as you can. Some families eat breakfasts together; others are together for
evening or weekend meals.

What is one of your family’s favorite meals?

4
Planning meals saves money
Planning ahead can help you save money at the grocery store.

• Look in your cupboards, refrigerator and freezer for foods you have on
hand. Make a list of foods that should be used and look at it when you
plan your meals.
• Check local newspapers or shoppers for ads for grocery stores in your
area. Plan to use foods that are on sale.
• Plan ahead to buy all the ingredients you need to fix your meals. Avoid
last-minute trips to the grocery store when you are hungry and rushed.
• If you are serving meat, plan to prepare 2 to 3 ounces of meat for each
person. Mix meat with potatoes, beans, noodles or rice to make an
inexpensive main dish.
• Use fresh fruits and vegetables when they cost less. Prices will vary with
the season for some; others are good buys all year.

Best time to buy:

Winter Spring Summer Fall

FRUITS
Bananas Bananas Bananas Bananas
Citrus fruits Citrus fruits Grapes Grapes
Apples Berries Apples
Melons Pears
Peaches
Nectarines

VEGETABLES
Potatoes Potatoes Potatoes Potatoes
Carrots Carrots Carrots Carrots
Cabbage Cabbage Cabbage Cabbage
Lettuce Lettuce Lettuce Lettuce
Cauliflower Broccoli Greens Broccoli
Spinach Broccoli Cauliflower
Tomatoes Sweet potatoes
Corn Squash
Green or wax beans
Summer squash

5
Planning meals saves time
Planning meals ahead can save you time in the kitchen.

• Look for recipes with few steps and ingredients, that don’t take too long
to fix.
— Foods that are cooked on top of the stove are usually quicker than
casseroles baked in the oven.
— When you find good recipes, save them in a box so they are easy to
find again.

• Do some preparation steps ahead, if you can.

— Thaw frozen meat by putting it in the refrigerator the day before.
— Brown and drain the ground meat for your recipe. Cover and
refrigerate cooked meat (for up to 3 days) or freeze (for up to 1 month).
— Presoak and cook dried beans for your recipe. Refrigerate cooked
beans (for up to 3 days) or freeze (for up to 2 months).

• On a day when you do have time to

cook, fix enough main dish for
two meals. Put half in your
refrigerator to eat in a day or
two, or in your freezer (clearly
labeled) to eat later in the
month. This works well with
chili, casseroles, soups and
stews.

• Think of ways other family members can help. Even young children can
help by washing fresh fruits or vegetables, tearing up lettuce, and setting
the table.

6
Breakfast ideas

Plan to have foods on hand every day so all family members can eat a good
breakfast.

Everyone needs to eat If you don’t have time for breakfast at

breakfast for energy to start home . . . try these breakfasts to go:
the day. Yogurt and fruit
Children who eat Crackers and cheese
breakfast are better Sandwich
prepared to learn and Fresh or canned fruit
play.
Dry cereal
Adults who eat
breakfast feel better Other breakfast ideas:
all morning.

Try these for breakfast:

Sandwiches, toast
Rice with milk and fruit
Leftover pizza or casserole
Soup
Oatmeal or other hot cereals
Cereal and milk with banana slices
Scrambled eggs and potatoes
Tortillas and beans with salsa
Lowfat cottage cheese
with fruit

Look at this page when planning your meals and making grocery lists.

7
Lunch ideas

Your family will be more likely to eat a good lunch if you have tasty, easy-to-fix
foods on hand.

Lunches away from home Lunches at home

Some sandwiches keep for a few hours Casseroles, rice with
without refrigeration vegetables or meat, pizza
• peanut butter with jelly, and stew are great for
honey or sliced bananas lunch the following day.
• cheese
Tacos and burritos can
• hard dry salami or summer
be filled with prepared
sausage
beans, meat or
Frozen sandwiches will thaw by lunch vegetables.
time.
Simple soups and salads.
These freeze well:
• sliced meat, chicken, turkey Other lunch ideas:
• peanut butter
• all kinds of bread
These do not freeze well:
• meat or tuna salad with
mayonnaise
• lettuce, tomato
• hard cooked eggs
Other bag lunch ideas:
• crackers and cheese
• buns, rolls, pocket bread,
bagels, or tortillas
• fresh fruits and vegetables
• canned fruit in a small
sealable container
• pretzels, tortilla chips, cookies

Look at this page when planning your meals and making grocery lists.

8
Snack ideas

Almost everyone eats snacks between meals. Children are

especially likely to get hungry every two or three hours.
Many children need to eat snacks to get enough food in
a day.
Any nutritious, easy-to-fix food can be a good snack.
Snacks do not have to be “junk food.”
Often we are hungry for a certain type of food when we want a snack. Think
of nutritious foods you could choose for snacks.

For a sweet snack I could try:

For a crunchy snack I could try:

For a chewy snack I could try:

For a bite-size snack I could try:

For a party snack I could try:

For a cold snack I could try:

See snack ideas and recipes on page 33.

Other snack ideas:

Look at this page when you plan what to buy at the grocery store.

9
Planning meals and snacks for a day
Use the Planning meals and snacks —Worksheet to plan your
meals and snacks for a day.
1. Make a list of foods you have on hand that need to be used.

2. List foods that are on sale or at a good price.

3. Plan the meal or meals your family will eat together.

• Decide on the main dish you will fix for the meal. Some examples are:
Spaghetti with Meat Sauce or Chili (see recipes in the back of this booklet
for more ideas).
• Think of one or two simple foods you could serve with the main dish.
Some examples are: a cooked vegetable, a salad or a fruit.
4. Think of good foods you could have on hand for family members to have
for bag lunches, snacks, breakfasts, or meals on-the-run.

5. Use the small pyramid at the bottom of the worksheet to compare what
you have planned for the day with recommendations from the Food Guide
Pyramid. Did you include enough servings from each food group?

Many people find it helpful to plan meals for several days, or up to a week,
ahead.
After you have planned several days of meals and snacks, you can use the
same plans again.

10
Sample worksheet
3. Plan for a day: Tuesday

1. Foods on hand that Breakfast

need to be used: oatmeal
lowfat milk
orange juice
cheddar cheese toast

bread
apples Lunch
bean and cheese burritos
graham crackers
carrot sticks
cookies
iced tea or lowfat milk

Evening Meal
turkey legs, baked
cole slaw
baked rice
broccoli, steamed
lowfat milk

Snacks
graham crackers
2. Foods on sale or at a apple quarters
good price:

turkey legs
broccoli, fresh Other Foods

Milk, Yogurt & Meat, Poultry, Fish, Dry

Cheese ❏❏ ❏❏
Beans, Eggs & Nuts
❍ ❍
Vegetables
❏❏❏ Fruits
❏❏
❍❍ ❍❍

❏❏❏❏❏❏ Bread, Cereal,

❍❍❍❍❍ Rice & Pasta

❏ Minimum recommended servings — for children ages 2 to 6 years, women, and

some older adults
❍ Additional servings — Older children, adolescents, active women, and men will
need to eat more than the minimum recommended servings.

11 R-6/2002
Planning meals and snacks —
Worksheet
3. Plan for a day: DAY:

1. Foods on hand that Breakfast

need to be used:

Lunch

Evening
Meal

Snacks

2. Foods on sale or at a
good price:

Other Foods

Milk, Yogurt & Meat, Poultry, Fish, Dry

Cheese ❏❏ ❏❏ Beans, Eggs & Nuts
❍ ❍
Vegetables
❏❏❏ Fruits
❏❏
❍❍ ❍❍

❏❏❏❏❏❏ Bread, Cereal,

❍❍❍❍❍ Rice & Pasta

❏ Minimum recommended servings — for children ages 2 to 6 years, women, and

some older adults

❍ Additional servings — Older children, adolescents, active women, and men will
need to eat more than the minimum recommended servings.
R-6/2002
12
Planning meals and snacks — Activity

Occasionally, families do not have enough money to buy all the food they need
until their next check comes. If there is some food in the house, a good plan can
often make use of the available food and just a little money to feed the family
several good meals.

Here is an example. What foods could Susan buy with

the money she has?
Susan needs to feed herself and her
two preschool
children for a
whole day
until she gets
some more
money. She has $3 left to use for
food.
Susan checks her cupboards,
refrigerator and freezer and finds the
following foods:
1⁄
2 box of breakfast cereal
1⁄
2 box of graham crackers
1 jar peanut butter
3 potatoes Use a Planning meals and snacks —
1⁄ Worksheet to plan three meals and a
2 gallon lowfat milk
2 cups of prepared chili snack for Susan and her children.
1 jar strawberry jam
1 (10 oz.) package frozen peas
1 (6 oz.) frozen concentrated juice

13
Writing a grocery list

After planning the meals and snacks for your family, the next step is to write
a grocery shopping list.

• Write down all the foods you will need to fix the meals and snacks you
have planned.

• Go back over your list and cross out any foods you already have on hand
and plan to use.

• Remember to list any staple foods (like sugar, flour, vegetable oil,
seasonings) that you will need to buy.

• If you need a certain size package or can for a recipe, write the size on
your list by the item (example: tomato sauce — 8 oz. can).

• If an item is advertised at a special price, write the price next to the item
on your list.

14
Sample grocery list

Fresh Fruits and Canned Foods Staples, Dry Beans and

Vegetables refried beans - 16 oz. can Peas
carrots peas, or peas and carrots

celery
onions
broccoli
apples

Frozen Foods
Refrigerated Foods and orange juice Meats
Dairy Products turkey legs
lowfat milk
cheddar cheese

Paper and Non-food

Items Other
cookies
Breads, Cereals and
soy sauce
Pasta
oatmeal
bread
tortillas
rice
graham crackers

15
Grocery list

Fresh Fruits and Canned Foods Staples, Dry Beans and

Vegetables Peas

Frozen Foods
Refrigerated Foods and Meats
Dairy Products

Paper and Non-food

Items Other
Breads, Cereals and
Pasta

16
Shopping for food

A trip to a grocery store can be like walking through an advertisement. Displays

and packages may tempt you to buy foods you do not need.

• Eat before going food shopping. If

you are hungry, you will be more
tempted to buy foods that are not on
your list.
• Shop alone, if possible. You will be
less distracted. If you shop with
children, help them learn to be good
shoppers, too.
• Learn the layout of the store you
usually shop at, so you can find
foods quickly.
• Go down only the aisles where you
can find foods on your list. “Sight-
seeing” in other aisles may tempt
• Large displays or end-of-aisle you to buy something you don’t
displays can make you think an need.
item is on sale at a special price even
if it is at the regular price.
• Bright colors and attractive
packaging on a food will make you
notice it.
• Words like “Special,” “New” and
“Improved” may cause you to look
at a package and buy it.
• Special price claims like “3 for $2”
may cause you to buy three items
even if you had planned to buy only
one. (Many stores will give you the
special price if you buy only one or
two.)

17
Money saving tips

Breads, Cereals, Rice and Pasta

Buy day-old bread or rolls — use them quickly, freeze them,
or use them in recipes.
Buy unsweetened cereals. Adding a little sugar yourself
costs less than buying sweetened cereal.
Store brands may cost less than national brands.
Plain pasta shapes like macaroni are cheaper than fancy shapes.
Brown rice, regular white rice and converted rice cost less than instant rice.

Fruits and Vegetables

Choose store brands of canned fruits and vegetables to get good
quality at a lower price.
Buy plain frozen vegetables instead of ones
with special sauces or seasonings.
Buy fresh fruits and vegetables in season from grocery stores or
farmers’ markets.

Meats, Dry Beans and Peas

Cut up your own meat. Buy a boneless chuck roast to cut up for
soup, stew and stir-fry. Whole chicken usually costs less than
pieces, and you can cut it yourself.
Watch for special prices on meat, fish and chicken. Plan meals
to use the meat you can buy at a good price.
Cut down on the amount of luncheon meat and sausages you buy. Pick
store brands to save money.
Buy dried beans, peas and lentils to make hearty, low-cost soups and
casseroles.

18
Money saving tips

Milk and Dairy Products

Buy the largest container of milk you can use by the date printed
on the container.
Save money by buying a block of cheese and slicing or
grating it yourself.

Desserts and Snacks

Fix simple and nutritious desserts and
snacks from fruits you buy in season.
Buy fewer snacks and desserts that are
high in sugar and fat, and cost a lot of money.
Bake cookies from recipes instead of buying mixes or
ready-made cookies.

Non-food Items
Buy paper products, tooth paste, soaps and shampoo at a
discount store, if prices are less than at the grocery store.

My money saving tip:

19
What do you get for your money?
You can compare prices and tastes of different brands to find out which is the
best choice for you. Some stores sell generic or plain label foods, as well as
national and store brands. Store brands may or may not cost less than
national brands.
Unit Prices for foods are sometimes displayed on small labels on the store
shelves below the foods. A unit price tells you how much the food costs per
ounce or per pound.
Here is an example:

National Brand Store Brand

Available in many stores; Made for a chain of stores;
widely advertised. may not be as fancy as national brands.

Below are three sacks of flour. Which is the best buy?

20
Label reading for better eating

Macaroni
and
Cheese % Daily Value
shows how a food
fits into
Serving sizes the overall
are in common Nutrition Facts daily diet.
household Serving Size 2.5 oz. (70 g./ about 1 cup)
measurements. Servings Per Container: about 3

Amount Per Serving (as prepared) These numbers

Calories 410 Calories from Fat 170 can help you
% Daily Value*
avoid eating too
much fat,
Total Fat 18g 28% saturated fat,
Saturated Fat 4g 21% cholesterol and
Cholesterol 10mg 4% sodium.
Nutrients listed
are important Sodium 710mg 30%
to the health of Total Carbohydrate 49g 16%
today’s Dietary Fiber 1g 6%
consumer. These numbers
Sugars 9g
can help you get
Protein 11g
enough dietary
Vitamin A 15% • Vitamin C 0% fiber, vitamin A,
vitamin C, calcium
Calcium 10% • Iron 15%
and iron.
*Percent Daily Values are based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs:
Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg Daily Values are
Ingredients are Sodium Less than 2,400mg 2,400mg based on
listed in Total Carbohydrate 300g 375g recommended
descending nutrient intakes
Fiber 25g 30g when eating
order - main
ingredient is Calories per gram: 2,000 calories
listed first, Fat 9 • Carbohydrate 4 • Protein 4 per day.
smallest Daily Values are
ingredient is also listed for
listed last. INGREDIENTS: ENRICHED MACARONI (FLOUR, NIACIN, persons eating
FERROUS SULFATE, THIAMINE MONONITRATE, RIBOFLAVIN);
CHEESE SAUCE MIX (WHEY, DEHYDRATED CHEESE [GRANULAR
2,500 calories
AND CHEDDAR (MILK, CHEESE CULTURE, SALT, ENZYMES)], per day.
WHEY PROTEIN CONCENTRATE, SKIM MILK, BUTTERMILK,
SODIUM TRIPOLYPHOSPHATE, SODIUM PHOSPHATE, CITRIC
ACID, YELLOW 5 [COLOR], YELLOW 6 [COLOR], LACTIC ACID)

21
Comparing the labels

Below are labels from two snack foods.

If you ate 24 corn chips, how much fat If you ate 17 pretzels, how much fat
did you eat? did you eat?

Corn Chips Tiny Pretzels

Nutrition Facts Nutrition Facts

Serving Size 1 oz. (28 g./ about 12 chips) Serving Size 17 pretzels (1.0 oz./28 g.)
Servings Per Container: 16 Servings Per Container: about 10

Amount Per Serving Amount Per Serving

Calories 160 Calories from Fat 90 Calories 110 Calories from Fat 15
% Daily Value* % Daily Value*
Total Fat 10g 16% Total Fat 2g 3%
Saturated Fat 1.5g 7% Saturated Fat 0g 1%
Cholesterol 0mg 0% Cholesterol 0mg 0%
Sodium150mg 6% Sodium 227mg 11%
Total Carbohydrate 15g 5% Total Carbohydrate 26g 7%
Dietary Fiber 1g 4% Dietary Fiber 1g 3%
Sugars 0g Sugars less than 1g
Protein 2g Protein 3g

Vitamin A 0% • Vitamin C 0% Vitamin A 0% • Vitamin C 0%

Calcium 2% • Iron 0% Calcium 0% • Iron4%
*Percent Daily Values are based on a 2,000 *Percent Daily Values are based on a 2,000
calorie diet. Your daily values may be higher calorie diet. Your daily values may be higher
or lower depending on your calorie needs: or lower depending on your calorie needs:
Calories: 2,000 2,500 Calories: 2,000 2,500
Total Fat Less than 65g 80g Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g Total Carbohydrate 300g 375g

Fiber 25g 30g Fiber 25g 30g

Calories per gram: Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4 Fat 9 • Carbohydrate 4 • Protein 4
INGREDIENTS: CORN, VEGETABLE OIL (CONTAINS INGREDIENTS: SOFT RED WHEAT FLOUR, VEGETABLE
CORN OIL OR PARTIALLY HYDROGENATED OIL (SOYBEAN), CORN SYRUP, SALT, SODIUM
SUNFLOWER OIL) AND SALT. BICARBONATE, YEAST.

22
Recipes to stretch your food dollars

The number of calories and grams

of fat per serving are listed for each
recipe. You can use this
information to help you plan meals
that aren’t too high in fat and
calories.
Recipes were analyzed using
2% lowfat milk.
If you use skim milk, the calories
and fat in the recipe will be lower.
If you use whole milk, the calories
and fat in the recipe will be higher.

23
Dry beans and peas make hearty, low-cost soups,
casseroles and even desserts.

Stove-Top Lentil Soup

Baked Beans Makes 6 servings
Makes 6 servings 348 calories and 12 grams of fat
256 calories and per serving
2 grams of fat 2 Tablespoons vegetable oil
per serving 2 cups onion, chopped
3 carrots, sliced
2 cups dry beans, Great Northern or navy 1⁄
2 teaspoon thyme
4 cups water
1⁄ 1 can (28 ounces) tomatoes with juice,
2 cup smoked pork, ham or turkey
chopped
(cooked and chopped)
1⁄ 7 cups chicken broth
4 cup onion, chopped
1⁄ or 3 bouillon cubes plus 7 cups water
2 cup brown sugar
1⁄ 11⁄2 cups dried lentils, rinsed and picked
2 cup catsup
over
1 Tablespoon prepared mustard 1⁄ 1
4 to ⁄2 teaspoon pepper
Soak beans as directed. Drain. 2 Tablespoons parsley flakes
Add 4 cups water and meat. Bring to 4 ounces cheddar cheese, shredded
boil. Cover and simmer until beans Heat the oil in a large saucepan, and
are tender; 11⁄2 to 2 hours. sauté the onions, carrots and thyme,
Add remaining ingredients. Simmer stirring the vegetables, for about 5
35 minutes, or until flavors are minutes. Add the tomatoes, broth and
blended and beans are soft but not lentils. Bring the soup to a boil, reduce
mushy. Stir only to prevent sticking. the heat, cover the pan, and simmer
the soup for about 1 hour or until the
lentils are tender. Add the pepper and
parsley, and simmer the soup for a few
minutes. Serve with cheese sprinkled
on each portion.

24
3 Bean Hot Dish Pinto Bean Fiesta Cake
Makes 8 servings Makes 12 servings
366 calories and 230 calories and 5 grams of fat
11 grams of fat per serving
per serving 1 cup sugar
1 pound ground beef 2 teaspoons vanilla
1⁄
1 can (16 ounces) kidney beans, drained 4 cup butter or margarine
1⁄ 1 egg, beaten
4 cup brown sugar
2 Tablespoons vinegar 2 cups pinto beans, cooked and mashed
1 can (16 ounces) pork and beans 1 cup flour
1⁄
1 can (16 ounces) lima beans, drained 2 teaspoon salt
1⁄ 1 teaspoon baking soda
2 cup catsup
1 teaspoon mustard 1 teaspoon cinnamon
1⁄
2 teaspoon ground cloves (optional)
Brown ground beef in large skillet. 1⁄
2 teaspoon allspice (optional)
Pour off drippings. Add all the other 2 cups raw apples, chopped
ingredients and mix well. Pour into a 1 cup raisins
1⁄
2 cup chopped nuts (optional)
2 quart baking dish. Bake at 350° F for
35 minutes. Preheat oven to 375° F. In a large
mixing bowl, mix together sugar,
butter and vanilla. Add beaten egg
and beans. Set aside. In another bowl,
mix all dry ingredients together. Add
dry ingredients to sugar mixture. Stir
in apple, raisins and nuts. Pour into
greased 9 X13 inch pan and bake at
375° F for 45 minutes. If you wish,
sprinkle with sifted powdered sugar.
Tastes like spice cake.

25
Buy day-old bread or rolls and use in recipes.

Old Fashioned
Bread Pudding
Makes 6 servings
286 calories and
Cornbread Stuffing 8 grams of fat per
serving
Makes 6 servings
3 slices day-old or dry bread
153 calories and 4 grams of fat
2 Tablespoons butter or margarine
per serving 3⁄
4 cup brown sugar
1⁄
3 cups cornbread, crumbled 2 cup raisins
2 cups dry bread, crumbled* 3 eggs
1 cup celery, chopped 11⁄4 cups lowfat milk
1⁄
1 small onion, chopped 4 teaspoon salt
1⁄
2 cup green pepper, chopped (optional) 1 teaspoon vanilla
1⁄
2 Tablespoon poultry seasoning
1⁄
2 teaspoon pepper
Spread the bread with butter or
3 eggs, beaten margarine and cut into 1-inch cubes.
2 cups meat broth or broth made from In a 1 quart glass casserole, combine
instant bouillon brown sugar, bread cubes and raisins.
In a mixing bowl blend eggs, milk, salt
Preheat oven to 450° F. Mix breads,
and vanilla. Pour over bread mixture;
vegetables and seasonings together.
lightly blend. Microwave HIGH
Stir in broth and eggs until thoroughly
(100%), covered, 8 to 10 minutes. With
mixed. Place in a shallow baking pan.
a pot holder, turn the dish 1⁄4 turn after
Bake at 450° F for 30 minutes, or until
5 minutes of cooking. Pudding is done
evenly browned.
when the edges are firm and center is
* You can use any mixture of almost set. Let sit 10 minutes, covered,
cornbread and dry bread to equal before serving. Serve warm or cold.
5 cups total.
Toasted Croutons
Cut day-old or dry bread
into 1⁄2-inch squares. Melt a
little butter or margarine in a large
skillet. Add bread cubes and cook
until lightly browned all over. Season
with garlic or onion powder, curry
powder or any of your favorite
seasonings. Use croutons right away
or freeze to use later.

26
Bake cookies from recipes instead of buying mixes
or ready-made cookies.
Cereal Bars
Makes 16 bars
186 calories and 7 grams of fat per bar
1⁄
4 cup butter or margarine
32 large marshmallows
or 3 cups miniature marshmallows
(one 101⁄2 ounce bag)
1⁄
2 cup peanut butter
1⁄
2 cup nonfat dry milk (optional)
1 cup raisins
4 cups unsweetened oat or
rice dry cereal
Butter square pan, 9 x 9 x 2 inches. In
large saucepan, melt butter and
marshmallows over low heat, stirring
constantly. Stir in peanut butter until
melted. Stir in dry milk. Fold in
raisins and cereal, stirring until evenly
coated. With buttered hands, pat into
pan. Cool and cut into bars.
27
Soft Oatmeal Cookies
Makes 5 dozen cookies
115 calories and 6 grams of fat
per cookie
11⁄2 cups vegetable shortening
3⁄
4 cup white sugar
3⁄
4 cup firmly packed brown sugar
3 eggs
2 teaspoons vanilla
3 cups flour
11⁄2 teaspoon baking soda
1 teaspoon salt
11⁄2 teaspoons cinnamon
3 cups oatmeal, uncooked
1 cup raisins (optional)
Preheat oven to 350° F. Beat together
shortening and sugars until light and
fluffy. Beat in eggs and vanilla.
Combine flour, baking soda, salt, and
spices; add to sugar and shortening
mixture, mixing well. Stir in oatmeal
and raisins. Drop by rounded
tablespoonfuls onto an ungreased
cookie sheet. Bake 12 to 15 minutes.
Store in tightly covered container.
 Fix a big pot of chili.

Chili Brown ground beef and onion in large

frying pan. Drain fat. Place in large
Makes 10 servings soup pot or kettle. Add remaining
230 calories and 9 grams of fat ingredients and simmer for
per serving 15 to 20 minutes, until very hot. Place
1⁄
2 cup onion, chopped extra chili in small, shallow containers
1 pound ground beef and refrigerate right away to use in a
1 to 2 Tablespoons chili powder day or two.
1⁄
2 teaspoon pepper
16 ounce can (2 cups) tomatoes
2 (8 ounce) cans tomato sauce
2 (15 ounce) cans kidney beans, undrained

Leftover chili can make quick, easy meals.

Use leftover chili to make one of the following recipes.
Chili Macaroni Mini Pizzas
Makes 5 servings, 315 calories and 170 calories and 5 grams of fat
11 grams of fat per serving per mini pizza
4 cups of prepared chili English muffins or hamburger buns, halves
(about 1⁄2 of recipe) Prepared chili
2 cups cooked macaroni Mozzarella cheese, shredded or sliced
1⁄
2 cup shredded cheddar
Spread each half muffin or bun with 1⁄4
or colby cheese
cup chili. Top with cheese. Microwave
Heat chili and macaroni together in on HIGH for 15 to 20 seconds, until
skillet over medium heat until hot. cheese is melted, or broil in oven until
Sprinkle with cheese, serve. hot.
Stuffed Baked Potatoes
348 calories and 5 grams of fat
per stuffed potato
Prepared chili
Baked potatoes
Other toppings, you choose:
chopped onion, shredded cheese,
chopped cooked broccoli

Prepare one potato for each person.

Heat chili until hot. Cut opening in the
top of the potatoes and top each with
about 1⁄2 cup chili and other toppings
you choose.
28
Plan two meals from a large piece of meat.

Beef Pot Trim excess fat from roast. Sprinkle

Roast with salt and pepper. Heat vegetable
oil in a fry pan or skillet. Place roast in
401 calories oil and brown on both sides. Place
and 13 grams browned meat in covered casserole
of fat per serving dish. Pour water or tomato juice over.
(one serving is 3 ounces of meat, Cover and roast in 325° F oven for
1 potato, 2 carrots) 2 to 21⁄2 hours. Add vegetables to meat.
Cover and continue cooking about 45
1 beef chuck roast, 3 to 4 pounds minutes or until meat and vegetables
pepper and salt are tender. You can also cook on top of
1 tablespoon vegetable oil
1⁄
2 cup water or tomato juice
the stove at low heat. Serve.
4 potatoes, peeled and cut up Immediately after the meal, remove
4 to 6 small, whole onions
bone and fat from leftover meat. Cut
8 carrots, cut up
meat into bite-size pieces. Refrigerate
and use in 1 or 2 days, or label, date
and freeze and use in 2 to 3 months.

Use leftover Beef Pot Roast to make

Beef & Vegetable Soup.
Beef and Vegetable Soup
Makes 4 servings
374 calories and 11 grams of fat
per serving
2 cups diced cooked beef
1 can (101⁄2 ounces) tomato soup
or 1 can (16 ounces) tomatoes
1 can (16 ounces) mixed vegetables*
1⁄
2 cup uncooked macaroni or noodles
1⁄
4 teaspoon pepper
4 cups water

Mix all ingredients in a large pot. Bring to a boil over medium

heat. Reduce heat and simmer until macaroni or noodles are done.
*You may also use 2 cups of cooked or frozen vegetables, such as
celery, carrots, green beans, peas, corn or potatoes.

29
Watch for special prices on meats.
Try turkey legs when they are at a good price.

Baked Turkey Legs and Gravy Baked Rice and Peas

Makes 4 servings Makes 6 servings
318 calories and 12 grams of fat 169 calories and no grams of fat
per serving per serving
2-3 large turkey drumsticks, fresh or frozen 1 cup uncooked white rice
1⁄
4 teaspoon poultry seasoning 2 cups frozen green peas
1⁄
8 teaspoon pepper 2 cups hot water
2 cups water
Combine rice, peas and hot water in a
Thaw frozen drumsticks in 2 or 3 quart baking dish. Stir. Cover
refrigerator. Put drumsticks in a with a tight-fitting lid or foil. Bake at
baking pan and sprinkle with 350° F for 30 minutes. Fluff with a
seasonings. Add water and cover with fork.
a lid, or with foil. Bake at 350° F for
about 11⁄2 hours. Turn drumsticks
halfway through cooking.
Take drumsticks out of pan. Separate
meat from skin and bones. Keep meat
hot (160° F) until ready to serve.
Measure cooking liquid. Spoon off as
much of the fat layer as possible. Add
water to liquid, if necessary, to make
2 cups. Use the liquid for turkey
gravy.
Turkey Gravy
Makes 4 servings, 60 calories and
21⁄2 grams of fat per serving
2 Tablespoons flour or
1 Tablespoon cornstarch
2 Tablespoons water
2 cups turkey cooking liquid

Mix flour and water until smooth. Stir

into turkey cooking liquid. Bring to a
boil and cook, stirring constantly, until
thickened, about 2 minutes.

30
Mix meat with potatoes, beans, noodles or rice
to make an inexpensive main dish.

Spaghetti with Meat Hamburger Hash

Sauce Makes 4 servings
Makes 4 servings 328 calories and
361 calories and 11 grams of fat
4 grams of fat per serving
per serving 1⁄
2 pound ground beef
1⁄
2pound ground beef 1 large onion, chopped
1 (15 ounce) jar spaghetti sauce 4 potatoes, scrubbed or peeled and sliced
1 (8 ounce) package spaghetti 1 cup water
1⁄
2 teaspoon garlic powder
Brown ground beef, drain, and mix Salt and pepper to taste
with spaghetti sauce. Heat through. 1 cup peas or corn, canned or frozen
Cook spaghetti according to package Brown ground beef and onions. Drain
directions. Serve meat sauce over fat from cooked meat. Add potatoes
cooked spaghetti. and water. Add seasonings, mix well.
Cover and simmer on low for
30 minutes. Stir in corn or peas, and
simmer about 10 minutes until
potatoes are tender and liquid cooks
away.

31
A meal does not have to include meat.
Cheese, eggs, and cooked beans and peas are
all good in place of meat.

Stir-fried Rice and Vegetables Lentils 1 - 2 - 3

Makes 6 servings
264 calories and 3 grams of fat
per serving
1 Tablespoon vegetable oil
1 onion, chopped
2 cups chopped vegetables of your
choice — carrots, celery, peas, corn, or
broccoli
1 Tablespoon soy sauce
2 cups cooked dried red beans or
1 can (16 ounces) red or kidney beans,
drained
3 cups cooked rice
Heat oil in large fry pan. Add onion
and other chopped vegetables and stir,
and cook over medium-high heat until
just barely cooked. Stir in cooked rice
and sprinkle with soy sauce. Stir in
cooked beans. Heat through and
serve.
Makes 6 servings
282 calories and 1 gram of fat
per serving
1 pound dry lentils
1 teaspoon salt
5 cups boiling water
1 can (16 ounces) tomatoes or
tomato sauce
2 Tablespoons chili powder
1 large onion, chopped
1⁄
2 cup celery, chopped
1⁄
2 teaspoon garlic powder
Rinse lentils and pick out any stems or
stones. Add salt and lentils to boiling
water. Cover and simmer 30 minutes.
Do not drain. Add tomatoes or tomato
sauce, chili powder, onions, celery and
garlic powder. Cover and simmer
30 minutes more. Serve with rice or
noodles, or put in a taco or burrito.

R-10/2000

32
Snack recipes

Sweet snack Chewy snack

Peanut Butter Balls Popcorn or raisins
Makes 30 balls (for children over 4)
67 calories and 4 grams of fat per ball
Bite-size snack
1 cup peanut butter
1⁄
2 cup nonfat dry milk
Cereal mix with raisins
1⁄
4 cup honey (for children over 4)
1⁄
2 cup crushed dry cereal
Party snack
Mix the peanut butter, dry milk and
honey together. Form mixture into Chili-Bean Dip
small balls, and then roll balls into Makes 8 servings — 1⁄4 cup each
crushed cereal. Chill until firm. 60 calories and 1⁄2 gram of fat
per serving (without cheese)
1 can (16 ounces) kidney beans or
pinto beans, drained or
2 cups of cooked dried beans
1 teaspoon chili powder
2 Tablespoons chopped onion
2 Tablespoons shredded cheese
(optional)

Mash beans in a bowl. Add onion and

Crunchy snack
Baked Tortilla Chips
1 package soft corn tortillas
Heat oven to 450°F. Spray 2 baking
sheets with non-stick cooking spray.
Cut each tortilla into 8 wedges. Place a
single layer on sheet. Bake 6 minutes
or until crisp, but NOT brown; cool.
Serve with salsa or Chili-Bean Dip (see
recipe next column).
chili powder. Add shredded cheese, if
used. Serve warm or cold with Baked
Tortilla Chips (see recipe, left),
vegetables, crackers or chips.
Cold snack
Purple Cow or Orange Cow
About 220 calories and 7 grams of fat
per serving
Fill a tall glass half full of orange or
grape juice (about 3⁄4 cup). Add one
scoop of vanilla ice cream.

33
Recipe index

Page number

Baked Rice and Peas . . . . . . . . . . . . 30

Baked Tortilla Chips . . . . . . . . . . . . 33
Baked Turkey Legs and Gravy . . . . . . . . 30
Beef and Vegetable Soup . . . . . . . . . . 29
Beef Pot Roast . . . . . . . . . . . . . . . 29
Cereal Bars . . . . . . . . . . . . . . . . 27
Chili . . . . . . . . . . . . . . . . . . . 28
Chili-Bean Dip . . . . . . . . . . . . . . . 33
Chili Macaroni . . . . . . . . . . . . . . . 28
Cornbread Stuffing . . . . . . . . . . . . . 26
Hamburger Hash . . . . . . . . . . . . . . 31
Lentil Soup . . . . . . . . . . . . . . . . 24
Lentils 1 - 2 - 3 . . . . . . . . . . . . . . . 32
Mini Pizzas . . . . . . . . . . . . . . . . 28
Old Fashioned Bread Pudding . . . . . . . . 26
Peanut Butter Balls . . . . . . . . . . . . . 33
Pinto Bean Fiesta Cake . . . . . . . . . . . 25
Purple Cow or Orange Cow . . . . . . . . . 33
Snack Recipes . . . . . . . . . . . . . . . . 33
Soft Oatmeal Cookies . . . . . . . . . . . . 27
Spaghetti with Meat Sauce . . . . . . . . . . 31
Stir-fried Rice and Vegetables . . . . . . . . 32
Stove-Top Baked Beans . . . . . . . . . . . 24
Stuffed Baked Potatoes . . . . . . . . . . . 28
3 Bean Hot Dish . . . . . . . . . . . . . . 25
Toasted Croutons . . . . . . . . . . . . . . 26

34
Acknowledgments
Food Guide Pyramid, Home & Garden Bulletin 252, Recipe sources include:
(Washington, DC: U.S. Department of
Agriculture), 1992. “The Basic Steps to Building a Better Diet,” Dane
County UW-Extension EFNEP.
If you have access to the Internet, you can get
the latest dietary guidelines including the “Buy Better, Eat Better” interactive videotape
Food Guide Pyramid for Young Children. lessons, UW-Extension EFNEP.
Visit this U.S. Department of Agriculture
(USDA) Web site: “Eating Right Is Basic,” Michigan State University
http://www.usda.gov/fnic Cooperative Extension.
If you do not have a computer, try your local
library. Most public libraries have a free computer
connected to the Internet.
Note: Stretching Your Food Dollars B3487 replaces Planning Makes the Difference B3486.

© 2002 by the Board of Regents of the University of Wisconsin System doing business as the division of Cooperative
Extension of the University of Wisconsin-Extension. Send inquiries about copyright permission to: Director,
Cooperative Extension Publishing Operations, 103 Extension Building, 432 N. Lake Street, Madison, WI 53706.
Wisconsin Nutrition Education Program
Materials developed by the EFNEP Curriculum Committee, Family Nutrition Program (FNP) and Family
Living Programs staff and specialists, University of Wisconsin-Extension Cooperative Extension:
Laurie Boyce, program leader, Family Living Programs, and former family resource management specialist,
UW-Extension
Carmen Carrera, nutrition educator, Kenosha County
Kathy Drake, nutrition educator, Marathon County
Ellen Henert, associate media specialist, UW-Extension
Barbara Love, nutrition educator, Milwaukee County
Beverly Phillips, senior outreach specialist, UW-Madison
Joan Ploetz, Nutrition Education Program coordinator, Milwaukee County
Barbara Roder, Nutrition Education Program coordinator, Fond du Lac County
Jane Voichick, nutrition specialist, UW-Madison and UW-Extension (retired)
Youa Xiong, nutrition educator, Milwaukee County
Valuable comments and suggestions provided by:
Kay Deupree, Nutrition Education Program coordinator, Rock County
Pat Ludeman, Nutrition Education Program coordinator, Dane County
Mary Mueller, lecturer, Southeast District UW-Extension
Nutrition educators
Reviewers: Reviewed in 2002 by Amy Rettammel, outreach specialist, Nutritional Sciences, UW-Madison and UW-
Extension. Original reviewers: Mary Mennes, professor, Department of Food Science, University of
Wisconsin-Madison, and food management specialist, UW-Extension (retired); April Lakas-Schmid, Nutrition
Education Program coordinator, Adams, Juneau and Columbia counties; Ruth Vollrath, Nutrition Education
Program coordinator, and Sharris Bailey, staff assistant, Rock County UW-Extension.
University of Wisconsin-Extension, Cooperative Extension, in cooperation with the U.S. Department of
Agriculture and Wisconsin counties, publishes this information to further the purpose of the May 8 and June 30, 1914,
Acts of Congress. UW-Extension provides equal opportunities and affirmative action in employment and
programming, including Title IX requirements. If you need this material in an alternative format, contact
Cooperative Extension Publications at (608) 262-2655 (Voice & TDD) or the UW-Extension Office of Equal
Opportunity and Diversity Programs. Before publicizing, please check this publication’s availability.
This publication is available in English or Spanish — Cómo Ahorrar Dinero en el Gasto de los Alimentos B3487S — from
your Wisconsin county UW-Extension office or:
Cooperative Extension Publications
Toll-free: (877) 947-7827 (877-WIS-PUBS); Fax: (414) 389-9130
Internet: www1.uwex.edu/ces/pubs
B3487 Stretching Your Food Dollars:
Planning Meals and Shopping (Revised 2002) R-06-2002