Thanks to skyrocketing prices and shrinking products, Americans are looking for ways to stretch their groceries as far as possible. But can just one bag of groceries hold enough food to feed a family of four for seven days? The answer is yes - read on to learn how.
1 bag, 1 family, 7 days
How do you feed a family for a week using just one grocery bag? Every family is different and every family has their own unique dietary needs. This article envisions a basic family of four - two adults and two kids - and provides for a vegetarian menu, but the plan can be adapted to fit different dietary requirements.
The article also assumes that the family already owns pantry staples such as spices and cooking oil. Finally, as you read through the grocery list, envision the items stacking up in a brown paper bag or tote, not a tiny plastic grocery bag.
Your shopping list
Ready to go grocery shopping? Start off in the fresh produce section by picking up five apples, three Yukon Gold potatoes, an onion and a small head of broccoli. Then add some filling grain products to your bag: you'll want a 32-ounce bag of rice, 16-ounce packet of pasta and a loaf of whole-wheat bread.
Before you leave the aisles, grab 16 ounces of dried beans, two cans of tomatoes and a 16-ounce jar of peanut butter. Finally, stop by the refrigerators and pick up a dozen eggs and an 8-ounce package of cheddar cheese.
Any room left in your bag? Fill it to the brim with healthy options like nuts or seeds, canned tuna and avocados. You can also consider picking up a small bottle of soy sauce, hot sauce, honey or maple syrup to add some flavor to your meals.
A sample menu for 1 week
This menu is designed to use every bit of your ingredients. Potato peels are repurposed into crispy potato peel chips, for example. Likewise, onion skins and scraps can be used to create homemade vegetable stock, which can add extra flavor to soups or rice dishes.
Monday
Start off the week by making peanut butter toast with your whole wheat bread. For lunch, cook rice and beans with sautéed onions. Tip: let the onions cook until they're golden or even caramelized to add some crispy deliciousness.
End the day with pasta and tomato sauce made from your canned tomatoes. Finely grate some cheddar cheese onto each bowl to add extra flavor - grating the cheese this way will ensure that it lasts.
Tuesday
For breakfast, chop up apple slices and serve them with peanut butter. Tuesday's lunch is a savory cheddar cheese and potato hash that only uses one potato. At dinner, cook rice in a sauce made from your canned tomatoes and add some sautéed onions as garnish.
Wednesday
Wednesday's menu is similar to Monday's. Start with peanut butter toast for breakfast, have rice, beans and sautéed onions for lunch, and make tomato pasta with cheddar cheese and a side of roasted broccoli for dinner.
Thursday
Use four eggs to make scrambled eggs for breakfast. Adding a dash of water to scrambled eggs will stretch them just a little bit further while also allowing you to create a fluffier texture. For lunch, use another potato to make cheddar cheese and potato hash again. Finish off the day with rice cooked in canned tomatoes and sautéed onions.
Friday
Start the day with peanut butter toast. For lunch, eat rice and beans with sautéed onions. Finally, make pasta with canned tomatoes and cheddar cheese for dinner.
Saturday
Begin the day with apple slices dipped in peanut butter. For lunch, make another cheddar cheese and potato hash. Dinner is rice with canned tomatoes and sautéed onions.
Sunday
On the final day, make some scrambled eggs with your last four eggs. Finish up your rice and beans with any remaining sautéed onions. The last dinner of the week is pasta with canned tomatoes and cheddar cheese.
Snacks
Get creative and make snacks using your one-bag grocery items. In addition to potato peel chips, you can also make baked apple chips for a healthy snack. Cheese cubes are another easy option for a snack in between meals.
Practical tips and tricks
To help your grocery ingredients stay fresh, make sure to store them properly. Potatoes should be kept in a cool, dark place like a kitchen drawer or cupboard - not the fridge, which can impact their flavor. Make sure to wrap up cheddar cheese to keep it fresh. Storing your ingredients properly also helps reduce food waste, ensuring that you get the most out of your groceries.
Adding dried herbs and spices, or even just salt and pepper, can make a huge difference in terms of flavor. If you opted to buy soy sauce, hot sauce or sweeteners, they can also be added to your meals to enhance taste.
Have leftovers?
Don't let extra food go to waste - instead, repurpose it into new meals. Using leftover rice, cheddar cheese and breadcrumbs, you can make arancini, delicious Italian deep-fried rice balls. Extra pasta can be repurposed into a salad for lunch the next day, perhaps using canned tuna if you were able to pick some up.
Ready to try the one-bag challenge?
Feeding a family isn't easy. From meal planning to shopping to cooking, it takes a lot of effort - and that's without the added stress of financial difficulties. So if you're responsible for feeding others, or even just feeding yourself, don't forget to take a moment to recognize the importance of your hard work.
Using one bag of groceries to feed a family of four might not result in gourmet meals. But it'll keep your family going through the week without resorting to expensive and possibly unhealthy takeout food.
If you're considering giving the one-bag method a try, follow the steps in this article to plan a week of meals for your family. It all starts with one simple bag.
Sara Nelson is the food blogger behind Real Balanced, a site that shares easy and balanced recipes.
