Saving Money by Shopping at Aldi

Inspired by the MomAdvice.com website, here is a full 7-day meal plan for a family of four, using only ingredients from our local Aldi store. Many of my clients are living on smaller budgets these days, and food costs are often a large chunk of that budget. Of the many ways to ease the food budget but still eat well, the largest is probably cooking at home instead of eating out; but, I hear from many people that they simply don't have the time to go to several stores to get the best deals and ingredients. Aldi can help you solve that dilemma by offering most of your grocery needs in one place, at the lowest prices for the quality.

Why Aldi? While I always encourage eating locally and seasonally, Aldi is an option for those who cannot. They dispense with frills and extras to keep costs down, but their services is friendly and fast. For those with limited transportation means, going to multiple stores isn't possible. Aldi is a different from the other supermarkets in town, and there are some things you'll want to know before heading off on your shopping trip that will make your experience fast, pleasant, and frugal:

-You'll need a quarter to get a cart. Aldi doesn't have lot attendants, which is one way they cut costs. Instead, you insert a quarter to get a cart, and get it back when the cart is returned. This keeps the lots safe and clear, too, so that there's less chance of your car being rammed by stray carts!

-There are no huge shelves, fancy signs, or displays. Everything at Aldi is stacked in boxes or on limited shelving, with prices above or below. You can take as many or as few products from boxes as you wish, including taking the whole flat.

-There are no baggers. You'll bag your own groceries at the convenient bagging area after you checkout. I actually prefer this method, and often bag my groceries at other stores, as well.

-Buy or bring bags. If you don't have your own, Aldi sells reusable bags for between $.99 and $1.99, depending on the type of bag. They also sell paper grocery bags for $.06/each. Bringing reusable bags is good for the environment, and good for your pocketbook.

-Many items are Aldi brand, but they're usually the same (and often better) quality than the same product of a different name elsewhere. There are also many products with familiar brand names, like Bel Gioso fresh mozzarella cheese, which sells for about 1/3 to 1/2 of the price at Aldi than it does at other stores.

-Aldi only accepts cash, debit cards, and EBT/Foods Stamsps. No checks or credit cards.

-Some items are staples at Aldi, others are special buys, or seasonal. The meal plan will include alternate ingredients for the seasonal or special buy items.

Breakfasts

When people ask me how I maintain such an active lifestyle, have so much energy, and maintain a good weight, my number one tip is to eat a healthy breakfast. It helps maintain healthy weight, rev up metabolism, and provides energy to get your brain moving in the morning. Studies show people who eat a healthy breakfast lose weight faster, have an lower BMI, and better concentration than their breakfast-skipping counterparts.

A healthy breakfast is high in fiber and protein, and low in sugars. This means no juices and sugary cereals in the morning meal, because they spike blood sugar, causing a crash later in the day. Dry cereals are also fairly expensive, pound per pound, compared to other choices. 8 oz. of whole milk for the kids, and 2% for adults should be served with all these breakfasts. If your your or your children won't drink milk, consider a calcium supplement or other forms of dairy.

Monday: ½ cup of plain yogurt, topped with about one quarter cup "Fit and Active" brand granola, a half of a banana, and either strawberries, raspberries, or blueberries. You can use thawed frozen fruit, which keeps longer and has just as much nutritional value as it's store-bought fresh counterparts. Serve with a side of 12-grain toast, butter (use real butter, just use less of it-it's actually better for you than many margarines because it doesn't contain cancer-causing trans-fats).

Tuesday: Rolled oats have a much higher fiber and protein content than quick oats, and cook almost as fast. Make a double batch of old-fashioned oats, and save half for later in the week to save time! Make per directions on the back, substituting milk for half the water for a rich treat. Top with honey (which has a lower glycemic index than sugars so it won't spike blood sugar), dried cranberries, raisins, and nuts of your choice. Or, put fresh or dried apples, peaches, or bananas in with the oatmeal while it cooks for a special treat!

Wednesday: Eggs are a great source of lean protein. Scramble up an egg (or two, for teens and active adults) for each person. For those watching their cholesterol, use two egg whites or egg alternative. Toast English muffins (1 muffin per person), then butter lightly. Fill muffins with egg and a slice of your favorite pre-sliced cheese. You can even make these ahead of time and microwave. Serve with whole fresh fruit or berries.

Thursday: Pull out the rest of that oatmeal from Tuesday! Serve it, reheated, as above; or, if you have time, bake it. For the baked oatmeal recipe, visit my website, www.shwankie.net, for the Aldi Recipe of the Week!

Friday: Repeat the yogurt breakfast from Monday, switching up the fruits if you like.

Saturday: Scramble 1 egg per person (two for teens or active adults) with ham lunch meat (diced into small pieces), diced red pepper, and a a teaspoon of salsa per egg. Top lightly with shredded cheese, and wrap individual servings in tortillas. Serve with a side of fruit.

Sunday: A frittata is a great Sunday breakfast. Combine 8 eggs, 3 tbs. Milk, and 1 c. shredded/crumbled cheese of your choice. Beat eggs and milk together, add cheese and mix. Oil or spray a 9" baking pan, and layer in 1 large tomato (diced,), 1 green pepper (diced), and spinach (frozen is fine). Cover with egg and cheese. Bake at 350 for 30-45 minutes, until golden brown. Let rest for 10 minutes before serving with fresh fruit and 12-grain toast.

Lunches:

Skipping lunch, just like skipping breakfast, can lead to fatigue and a slowing down of the metabolism, making you tired, irritable, and unproductive during the mid-day. Eating a balanced lunch keeps you focused, and also aids in maintaining a healthy weight. Unfortunately, many school lunches are not nutritiously balanced, often containing lots of simple starches and sugars that can spike blood sugar that can contribute to ADD-like lack of ability to concentrate (in fact, many cases of ADD are 100% reversible with changes in diet alone), a significant increase in the likelihood of diabetes and obesity, and "sugar crashes," which leave children tired and unable to concentrate on their studies. Schools do what they can, but the budget for school lunches is incredibly small.

Since adult lunches from cafeterias are often just as lacking in nutritional value, packing a lunch from home is a simple, money-saving, and healthy alternative. Leftovers often make great lunches, of course; but, for this meal plan, I am going to assume there are no leftovers. There are many more diverse lunches, but these simple combinations are a great way to get started. Pack them the night before, and be out the door on time in the morning!

Monday: Cook 1 lb. whole wheat pasta, then mix with diced ham lunch meat (4 oz. per person), chopped boiled eggs (1 per person), grape tomatoes, and frozen veggies (leave veggies frozen to thaw until lunch time). Toss with several tablespoons olive oil, oregano, garlic powder, salt, pepper, and onion powder to taste. Serve with milk (whole milk for children), whole apple and 2 tablespoons of peanut butter.

Tuesday: In a flour tortilla, wrap about 1/3 c. baby spinach, grape tomatoes (cut in half), 3-4 oz. of your favorite lunchmeat, 2 oz. low-fat mozzarella cheese, topped with honey mustard (mix 1 tbs. yellow mustard with ½ tsp. honey, ½ tsp. paprika, and ¼ tsp. cayenne). Serve with an orange, 1/4 to 1/3 c. baby carrots, and milk.

Wednesday: Drain tuna (packed in water), and mix with ¼ c. red grapes (halved), 1/3 diced red onion, ¼ c. green pepper, ¼ c. mayonnaise, salt, and black pepper. Spread on 12 Grain Bread for a great sandwich. Serve with a whole banana and 1 tbs. peanut butter, and milk.

Thursday: Repeat Monday, using 4 oz. of canned tuna or salmon, and adding a ¼ salad dressing or mayonnaise.

Friday (in disposable bowl, reusable, available at Aldi): Grill (or pan fry with a small bit of oil) a chicken breast the night before and allow to cool enough to handle (rub with olive oil, then with oregano, zest of ½ lemon, basil, garlic powder, and paprika to taste before cooking). Slice thin, and arrange over baby spinach, low-fat mozzarella, and veggies of choice. Top with olive oil. Serve with an apple and milk.

Saturday: 2 tbs. peanut butter and 1 tsp. honey make a sandwich on 12-grain bread. Serve with milk, and 1/3 c. sliced green peppers, carrots, or broccoli with ranch dressing for dipping.

Sunday: Grilled cheese made on 12-grain bread, with your favorite low-fat, pre-sliced cheese. Served with a peeled boiled egg (for younger kids: you can dye boiled eggs fun colors with food coloring! Just use a few drops on the end of a cotton swab to pain the egg), milk, raw veggies, and an orange.

Dinners:!-- @page { margin: 0.79in } P { margin-bottom: 0.08in } -->

These dinners are designed to be made ahead and reheated if necessary, so the whole family can eat well on a budget even with busy schedules.

Monday: Tortilla Spanish lasagna. In large bowl with stick blender (or in regular blender) combine 1 tub cottage cheese with 4 tbs minced garlic, 2 tsp each onion powder, cilantro, basil, and red pepper. Mix until smooth. In separate container, blend 2 large cans diced tomatoes, 1 onion chopped fine, and 1 green pepper chopped fine until smooth. In 10 inch pan, starting with sauce, layer sauce, cheddar cheese, sliced green pepper, black beans, and cottage cheese mixture. Finish with a layer of tortillas, top with remaining sauce and cheddar cheese. Bake at 350 for about 45 minutes, or until warm through. Serve with mixed greens salad.

Tuesday: Healthy meatloaf with green beans and baked sweet potatoes. (You can make meatloaf ahead of time to cook on the day of serving). Mix together: 1 lb lean ground beef, 1 packet onion soup mix, 1 can black beans, 1 pound frozen spinach (thawed & drained), salt and pepper to taste, 2 eggs, 1 cup oats. Gently mix. Press gently into loaf pan sprayed with canola spray, cover with foil, and bake at 350 for one hour. At the same time, poke holes into sweet potatoes, rub with butter, and wrap tightly in foil. Bake along side meatloaf. Serve with green beans.

Wednesday: Salmon over whole wheat pasta. Boil whole wheat pasta per package directions. Thaw fish per package directions. Sprinkle fish with basil, oregano, and onion powder, then quickly fry in pan on high heat to medium doneness. De-glaze pan with chardonnay, add 3 tbs butter, ½ pint cream, and stir. Add basil, oregano, and garlic powder to taste. Reduce sauce until thick, about 5 minutes, stirring constantly. Plate pasta on a platter, fish on top, and cover with sauce. Serve with steamed broccoli.

Thursday: Black bean patties with spicy sour cream sauce, served with sweet potato "fries" and veggies. Drain and rinse 2 cans black beans. In bowl, smash one can to paste with fork. Add second can of beans, 3 tbs minced garlic, 1 tsp cayenne pepper, half medium onion (diced fine), half green and red peppers (diced fine), ½ cup mushrooms (chopped fine). Refrigerate for 30 minutes. Form in to small patties, and fry in dry skillet for 8-10 minutes per side. Sauce: In separate bowl, combine ½ cup lowfat sour cream, several pinches cayenne pepper, zest and juice of one lime, pinch salt, and cilantro to taste. Serve patties with or without buns, with sauce. Add tomatoes if you like. For fries: wash sweet potatoes, cut into strips one inch long, and half an inch wide. Dip in flour, then in whipped egg white, then into saltine cracker crumbs (make these by putting crackers in a bag, and rolling with a rolling pin to fine crumbs) seasoned with salt and pepper to taste. Place on oiled cookie sheet, and bake at 375 until crispy on the outside and soft on inside, about 30 minutes Serve with tomato puree or ketchup.

Friday: Whole Wheat Pasta with Veggies and Meatballs. Combine 1 lb. 90/10 ground beef (or turkey) with: 1 egg, 1 c. oatmeal, ½ small onion (diced), ½ green pepper (diced), and sspices to taste (oregano, onion and garlic powder, basil, pepper, salt). Mix gently until combined. Divide into 3 tbs. Portions, roll into balls. Heat pan over medium-high heat, coat with a small amount of canola oil. Place meatballs in pan, not touching. Brown on all sides, turn down heat to medium and cover. Cook for 10-15 minutes to desired doneness. Cover with spaghetti sauce and simmer gently. Prepare whole wheat pasta per package. 3-4 minutes before pasta is done boiling, add frozen broccoli and spinach. Drain pasta and veggies. Serve meatball mixture over spaghetti and vegetables.

Saturday: Slow Cooker Pulled Pork over baked sweet potatoes, with broccoli. Cut 1 to 2 pounds of pork loin into medium sized chunks and put in slow cooker. Add barbecue sauce, and ½ c. chicken broth (or 1 bouillon cube and ½ c water). Cook on low for 8-10 hours. Wash potatoes, and use fork to poke several holes in each. Coat lightly in olive oil, then wrap tightly in aluminum foil. Bake at 375 for about an hour (depending on size of potato), until center is soft. Serve pork over potato (or on a bun if you prefer), sided with broccoli.

Sunday: Baked Spiced Chicken with mashed potatoes and Asparagus. Defrost chicken per package instructions. Wash inside and out. Season inside with salt and pepper. Rub outside of chicken with butter or olive oil. In small bowl, combine: 2 tbs. cinnamon, 1 tsp. garlic powder, 1 tsp. onion powder, ½ tsp. cayenne, ½ tsp. paprika, and 1 tsp. oregano. Coat outside of chicken with spice mix. Slide a pat of butter under each side of chicken's breast skin. Cut a lemon in half, and place both halves into chicken cavity. Cook chicken per package directions. Serve with mashed potatoes and asparagus. Bonus: Yummy chicken soup for next week! After dinner, remove any remaining meat from chicken carcass. Simmer (do not boil) carcass for 2 hours with bay leaf, onion, and garlic. Skim fat from top and strain out bones, add remaining chicken and ½ cup uncooked rice or egg noodles, chopped carrots and celery, and seasonings of your choice. Simmer gently until rice or noodles are cooked.

That completes your meal plan for a family of for an entire week. The cost for meals is about $120.00 a week, give or take a bit depending on which options you choose to go with and assuming you have none of these ingredients in your home already. That's 84 meals (breakfast, lunch, and dinner each day for 7 days) for four people, which averages out to about $1.43 a meal per person (not including the bonus soup). Subsequent weeks will be even less expensive, as items like spices and cooking sprays will not need to be re-purchased each week. You can stretch the budget even further by replacing some of the vegetables with less expensive ones and some of the ground beef with additional black beans or oats.

Enjoy!

Sources:

Aldi.com

Belgioso.com

Webmd.com. "Lose Weight: Eat Breakfast. Studies show making breakfast a daily habit can help you lose weight - and keep it off." By Jeanie Lerche Davis"

Managing ADD and ADHD in Children. Associated Content, December 12, 2008. Shawn Sisson.

Helping Your Child Lose Weight. Associated Content, December 23, 2008. Shawn Sisson