Easy Meal Planning/Shopping/Cooiking for One or Two

By AlansGrandma Latest Reply 2010-08-17 20:24:46 -0500
Started 2010-08-16 14:25:32 -0500

I am Diabetic T2. I live alone. I am on a very low food budget. I am trying to learn how to plan, shop, and cook for One or Two servings that will keep me on a good diabetic & weight loss plan. All recipes I find are for 4 or more servings, and call for ingredients that are too expensive for me, as well as contain things like rice, or pasta, or bread; all of which spike my sugars.

Where can I find some help with this?

5 replies

spiritwalker 2010-08-17 20:24:46 -0500 Report

You might want to check at Dlife.com they offer 5,000 recipes. I live alone with only a small freg. with top freezer. I have some of their recipes and than have enough
for two meals. I find freezing in freezer bags rather than containers helpful in saving space.

RAYT721 2010-08-16 18:10:36 -0500 Report

I sent you a friend invitation. As a diabetic with a gastric bypass patient as my wife I can totally relate to your food budget and food storage restraints. I could go on and on with tips in this discussion but feel that I can better address recommendations and resources through a few private discussions. It won't do either of us a bit of good for me to blurt out ideas for your shopping lists if your taste buds and meter do not agree. I don't have all of the answers but hopefully some of the answers that I may have will help you plan better, budget better, shop better and you'll see that achieving your goals won't be easy but that they can be done.

bettymachete 2010-08-16 16:00:13 -0500 Report

My advice is to buy fresh. Learn to use that freezer! Packaged meals contain preservatives and all sorts of stuff we don't want.

Anyway here's a few ideas to start you out :
Purchase a chicken, either whole or split. Cut it up in single weighed portion sizes and freeze in separate bags.

You can also purchase ground turkey. There are mini aluminum pans that are perfect for making mini meatloaves ( 2 servings) . I will make a batch of turkey meatloaf and separate that into these mini loaves and freeze.

Most fresh meats/ Fish can be frozen and cooked in single size portions. I try to purchase big and cut up into smaller sizes. This way I save money.

Oatmeal (if you can have it) is also an affordable buy. I suggest spending a little extra on the steel cut oats, since even a half portion is filling with fruit and digests slowly that way no fearing spikes. We do oatmeal all week long. So I make a batch and then separate into single servings and store in the freezer taking out what we will use the night before and putting it in the fridge.

Greens are fairly inexpensive and can be made quickly, spinach, mustard, turnip, collard, bok choy, Swiss Chard. You should really be eating loads of dark leafy greens.

Barley, is a cheap whole grain that can work just like rice which can also be made per serving. Often it can be bought in bulk but even packaged it is a good buy that goes a long way.

Lentils, wonderfully quick cooking legume. contain high levels of proteins, including the essential amino acids isoleucine, lysine also contain dietary fiber, folate, vitamin B1, and minerals. It is a great food to include in a diabetics diet.

(Pair lentils with barley and a low sodium stock and you have a great soup.)

Right now is a great time to grab up berries while they are in season, I buy blueberries every time I get to the store. I freeze half, lol the rest get ate as snack or in oatmeal.

Another thing to consider is buying veggies that will not be in season during the winter. Freezer bags and my vacuum sealer are my pocketbooks best friend. Freezing my own Veggies ensures that there are no preservatives/sugars/ additives in my food. Here is a good guide to freezing fresh. http://www.gardenguides.com/416-freezing-vege...

Anyway I wish you the best of luck. :)


AlansGrandma 2010-08-16 16:28:43 -0500 Report

Thanks for the wonderful ideas. Only bad thing is that my freezer on top of my fridge is not very big. I have no money or place for a bigger one. I want to try Barley. I can't eat rice unless it is brown. I don't know about barley. Also, I will try the steele cut oats. I usually get the regular whole oats from bulk bins. I am on a food stamp budget.

Another thing I need to learn is meal/menu planning before I go shopping. I never learned to do that.


bettymachete 2010-08-16 21:59:57 -0500 Report

Even with a small freezer you can freeze small portioned leftovers for another day. Get rid of any junk that is no good for you:) Storage is precious, I know what you mean :) My freezer is packed to the brim. I am also learning long term food storage from a Mormon friend and her churches cannery which is open to the public. I am Christian and they open up their canneries to all denominations. It's really great. It's great for budget shoppers who lack fridge, freezer and storage space ( they are really good at this kind of stuff). You go an volunteer to help and get to take home what they are canning that day for a small fee, so much cheaper than the grocery store, some even accept food stamps. a nice article abut canneries http://justicedesserts.blogspot.com/2009/03/m...

I think you will enjoy the barley, and really lentil, barley soup is delicious and can be made in small portions too.