• Plan – Menus & Lists
  • Price – Research the best way to get the basics at the best price in your area
  • Purchase – Bulk foods and sales
  • Protect – Pre-prepare foods and store them properly
  • Prepare – Use basic cooking techiques and recipe ideas, cook once and eat many times
  • Present – Make it look appetizing
  • Preserve – Store leftovers safely with a plan to repurpose them


  • Breakfast
  • Lunch
  • Dinner
  • Snacks
  • Beverages


  • Pantry Basics
  • Dollar Store Shopping
  • Use Bread Store
  • Thrift Stores
  • Commodities Distribution
  • Food Banks

Cooking From Scraps

  • Saving vegetable scraps to make stock
  • Wrangling your chicken to make stock and packets of ready-to-use chicken for recipes
  • Don’t throw that out! Pasta water and liquid from cans
  • Regrowing common vegetables from scraps
  • Gardening in your kitchen

Food Bonus Recipes

  • Salmon Soup – use the broth from canned salmon to make a simple, tasty soup
  • Soups – use leftover pasta water and canned food liquid to add flavor and nutrition to basic soups
  • Mystery Stew – start with onions, celery, and carrot, add homemade stock or a can of crushed tomatoes, then throw all the bits and bobs frozen over a month’s time; serve with bread or over rice and call that a nearly free dinner.
  • What to do with foods your family “doesn’t like”