Frugal Grocer – Week #3

We have entered into Week #4 of the Frugal Grocer and I am going back to review Week #3 for you.  Before we get to that I would like to point out that in the top right hand menu bar I have added the Frugal Grocer as well as having a drop down for recipes.  As we go through the weeks I will be highlighting one of the meals I made and providing you the recipe.  If you need the recipe 6 weeks from now and remember that it was a breakfast item all you have to do is go to the menu for Frugal Grocer and then click on the link for Breakfast Recipes.  Fairly simple wouldn’t you agree?

So this week was a resounding success in that I spent a total of $41.55 and made 15 meals directly from these ingredients.  I also made another 5 meals from ingredients purchased in previous weeks which would include dry beans, rice cakes, quinoa and granola to name a few.  Let’s just use the 15 meals for $41.55 as our basis for computing the per meal cost:  $2.77.  Take that McDonald’s dollar menu!!!!!

I will say that I am fortunate to work from home so that I can make my meals as necessary and that certainly helps.  That being said (this is my newest set of words similar to at the end of the day and I’m already getting sick of it) the meals that I make are not time consuming and can be whipped together pretty quickly.

Along these lines I received an email yesterday from Made Just Right by Earth Balance titled Debunking The “Vegan is Expensive” Myth which was written by author Carolyn Scott-Hamilton.  It gives 5 tips for why Vegan is not expensive.  As a vegetarian I completely agree with her tips, but I will not be able to go vegan for one simple reason: I love honey.  If you follow the true meaning of vegan then honey is out and thus I can never be a vegan.

Here are Carolyn’s tips, but read the post for further explanation:

  • Buy in bulk
  • Make your own everything
  • Use frozen veggies
  • Beans and grains
  • Get creative

The recipe for this week will be for my Spinach Omelet and Sweet Potato Hash.  This was consumed for breakfast and then again later in the week for dinner.

Ingredients: 2 eggs, 1/2 medium sweet potato (diced), 1 baby portabello mushroom (diced), 1/4 green pepper (diced), 1/4″ Red Onion (diced), Hot Sauce, Bunch of Spinach, 1 Tbsp Coconut Oil (split)


  1. In medium skillet (or preferably cast iron pan) heat up 1/2 of the coconut oil.  Once it melts down toss in veggies (except spinach).  You should hear a sizzle immediately.
  2. Allow the veggies to cook down and get soft.  Toss them with wooden spoon to make sure all sided are browning.  Cook for 5 minutes.
  3. After about 5 minutes of cooking begin to heat up the remaining coconut oil.  Once it is heated up toss in spinach and allow to wilt.
  4. As spinach is wilting scramble the two eggs (add in milk – almond if vegetarian/vegan or dairy if not if you want them to be very fluffy).
  5. Pour egg mixture over top of the eggs and LEAVE THEM ALONE.  Do not touch them at all.  Let a crust form on the bottom.
  6. After 2-3 minutes of cooking lift up one edge and allow the egg to run onto pan and cook.  Do this until middle is almost devoid of liquid egg.
  7. With a spatula, or flip of the wrist, turn over eggs and allow to cook for a few more minutes.  Continue to stir veggies to make sure they do not burn.
  8. Plate veggies on one side and after flipping omelet  place eggs on the other.
  9. Sprinkle with hot sauce if you like and serve with one slice of homemade rye bread.
Nutritional Information (no bread included): 362 calories, 23g Fat, 23g Carbs, 5g Fiber, 18g Protein


[img src=]4150Spinach Omelet With Sweet Potato Hash
I ate this twice this week
[img src=]3980Jovial Pasta With Fresh Veggies
[img src=]3960Strawberry Banana Dessert Quesadilla
[img src=]3870Sliced Strawberries With Honey On Homemade Toast
[img src=]3850Egg White Vegetable Omelet
[img src=]3860Olive, Onion, Feta, Mushroom Naan Pizza
[img src=]3850Boundless Nutrition Peanut Butter Cookie and Jelly Sandwich With Banana and Strawberry
[img src=]3840Strawberry Banana Granola and Coconut Yogurt
[img src=]3780Big Salad With Fresh Veggies
[img src=]3750Broccoli and Mushroom Risotto
[img src=]3740Strawberry and Banana Pancakes With Eggs
[img src=]3720Vegetable Sandwich On Homemade Toast With Apple
[img src=]3690Spinach Pesto Naan Pizza With Sun Dried Tomatoes, Red Peppers, Onions
[img src=]3690Granola With Almond Milk And Strawberries
[img src=]3710Buffalo Tempeh With Avocado and Red Onion On Homemade Rye Toast

How Were You A Frugal Grocer This Week?

Can You Beat $2.77 Per Meal For A Week?  Let Me Know How You Did It.

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  1. Jen says:

    Nice job, Jason.

    My morning oatmeal averages under $.40 a bowl. The oatmeal itself is around $.15 a bowl (I buy quick oats in bulk) I am adding a few cents for the 1/4 cup of blueberries, tsp of flax seeds, and sprinkle of cinnamon I add.
    Jen recently posted..Dear new runner: An open letterMy Profile

    • CTER says:

      $.40 sound about right for a bowl of homemade oatmeal. I made some this morning with 1/2c rolled oats, 1c almond milk, 1 sliced banana, 15 blueberries, 1T honey and a few (ok a lot) dashes of cinnamon. Awesome, healthy and filling.
      CTER recently posted..Frugal Grocer – Week #3My Profile

  2. adena says:

    omg spinach omelette and sweet potatoe pie?!?!?! I’m moving in.. seriously!

  3. Top Ramen and boxed Mac & Cheese would come in cheaper. I doubt that’s what you had in mind though.
    Patrick Mahoney recently posted..Warm Weather This Week = I Think About SurfingMy Profile

    • CTER says:

      HA HA! Karen did not believe me until confirmed by my mother but I’ve never eaten Mac & Cheese whether out of a box or homemade. Living in New York and surrounded by Italian families and restaurants the allure of Mac & Cheese never appealed to me and still doesn’t.

      Ramen on the other hand was a college staple. My roommate used to put Kim Chee in it and that stuff stunk.
      CTER recently posted..Frugal Grocer – Week #3My Profile

  4. Matt Oravec says:

    Frozen veggies is typically what we end up doing aside from asparagus. That HAS TO BE FRESH :)

    Another great menu man. I will say we are pretty good on stuff, but when we eat out, that is what just wallops our checkbook. We use one credit card for eating out and it is like absurd. Going Gluten Free means I am limiting my eating out A LOT… too hard to deal w/ going there and only being able to eat like 2 items on their menus (seriously, its a bit absurd, no wonder I was always sick when I ran).

    I would say if I can keep my meals under $5/meal I am HAPPY! $100/week is doable for me and will allow me to stray a bit and add in some more expensive items. However, you continue to make your dang meals look yummy and tasty again, making me feel guilty haha.

    Keep on rockin it!
    Matt Oravec recently posted..Hills for dinner?My Profile

    • CTER says:

      Every other weekend when the little man goes to his Dad’s we have a tendency to eat out more and when it is all said and done I actually don’t like it. I walk away feeling bloated and uncomfortable.

      Of course if you keep eating hills for dinner you won’t have any GI issues and your cost of food will go down tremendously as will your weight while your fitness increases.
      CTER recently posted..Frugal Grocer – Week #3My Profile

  5. katie says:

    guh, i really want to like eggs but i just can’t! they are so weird!
    katie recently posted..mostly puppy wordless wednesdayMy Profile

  6. B.o.B. says:

    I don’t see where I can buy thunder in bulk. I’m going to eat a lot of it, so I would hope one of the big box stores sells. ;)

    And may a lot of toilet paper for all the lightning…

  7. I always eat veggies with my eggs! YUM
    Mamarunsbarefoot recently posted..Wordless WednesdayMy Profile

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