So I have decided to tackle my grocery bill. It’s typically $100-150 a week. Which comes out to $400-600 a month.
Using the formula for retirement. ” 4% withdrawal rate -> 1/0.04 = 25 times annual expenses = 300 times monthly expenses.”
At the upper end that tells me that in retirement I would need $180,000 to sustain that eating style.
My goal is to get down to $150 a month in food expenses which requires only $45,000. So I would not have to save that extra $135,000.
In the future I also plan to grow some food and get a few chickens for eggs. This should lower it to the $100 range. Saving even more money.
I want to do this in a healthy way that provides good fuel for my body. Preferably in a macro profile that is 40-50% carbs, 10-25% fat, and 30% protein.
How am I going to do this?
Lets look at a sample day:
- 3 eggs $2.99 a dozen for Phil’s eggs. $.25 a egg = $.75 total
- 1 cup rolled oats – $.18 a serving (1/2 cup) – $.36 total
- 1 cup pinto beans dry – $.05 a serving = $.20 total
- 2 tablespoon flax seed – $.15 a serving = $.30 total
- 16 oz of Alaskan Pollock – $.60 a serving = $2.39 total
- 1 cup brown rice – $.12 a serving = $.48 total
Total daily cost = $4.48
Monthly cost = $125.44
Calories = 1984 which is a good amount for me to maintain my weight. If I wanted to cut weight I would cut back on the carbs a bit and add some more protein. Maybe another serving of eggs at night. If I wanted to gain weight/muscle I would just add more servings.
Macros = 54% carbs, 18% fat, 28% protein.
My main concern is low moderate fat intake and enough protein for my lean body mass. This provides 147 grams of protein so I can eliminate any need for expensive and highly processed protein powders.
Now I also add in some additional foods such as fruit and veggies which will easily add up to $25 a month.
This trip I bought 2 pounds of carrots ($2.00), salsa ($1.99), hummus ($5.69), frozen organic berries ($12.36 a bag = $2.13 a cup), Ezekiel bread ($3.99), pears ($1.76).
I will also buy nuts in bulk and make my own nut butter using my Vitamix blender.
Cooking will be done by first sprouting the nuts, seeds and grains to remove anti-nutrients and boost bio available nutrients.
Here is some good info on sprouting:
“Nuts, seeds, grains, and beans are nutritional powerhouses. However, the natural agents that protect them from early germination can wreak havoc in our digestive system. Soaking and sprouting replicates germination, which activates and multiplies nutrients (particularly Vitamins A, B, and C), neutralizes enzyme inhibitors, and promotes the growth of vital digestive enzymes.
Soaking and sprouting is very easy. The method is exactly the same for nuts, seeds, grains, and beans—only the time required for full germination changes. (See the table below.)
Please note: Many “raw” nuts and seeds have been pasteurized and irradiated. Truly raw almonds and peanuts will sprout, but those that have been pasteurized and irradiated will “activate” with soaking, but will not physically “sprout.” However, soaking still removes anti-nutrients (compounds that can interfere with the absorption of nutrients), increases nutrient density, and makes the nuts more digestible.
HOW TO SOAK NUTS, SEEDS, GRAINS, AND BEANS
PLACE in a large glass bowl or mason jar, and cover with warm, filtered water (about a 2:1 ratio) and about ½ tsp. Celtic sea salt. Cover with a light cloth for desired time.
RINSE food thoroughly and drain.
USE these activated “non sprouts” immediately to make plant-based “milks.” You can also cook soaked and rinsed grains immediately, using them just as would un-sprouted grains in any of your favorite recipes or as a bed for vegetable dishes. Do note that most soaked grains only need a 1:1 water/broth ratio to be cooked through because they are already plumped with water.
DEHYDRATE in a food dehydrator at no higher than 115º F for 12 to 24 hours, and store in sealed glass containers in the fridge. Beware: If nuts are not completely dry, they will develop mold.
HOW TO SPROUT NUTS, SEEDS, GRAINS, AND BEANS
GET a quart-sized (or larger) mason jar. Remove the solid middle insert of the lid, and cut a piece of cheesecloth or breathable mesh to fit inside.
FILL one-third of the jar with nuts, seeds, grains, or beans, and fill the rest of the jar with warm, filtered water and about ½ tsp Celtic sea salt. Screw the lid on with cheesecloth or breathable mesh screen in place.
SOAK For soaking times, see table below.
DRAIN/RINSE Remove the mesh insert of the lid, and replace with metal insert. Pour the soaking water out of the jar, fill with fresh water, replace lid, and rinse well by shaking jar. Replace the metal insert with the mesh lid again, and drain.
INVERT the jar and lay at an angle so that air can circulate, and the water can drain off. Allow to sit in the light.
REPEAT this process, rinsing every few hours, or at least twice daily.
WAIT In 1 to 4 days, the sprouts will be ready. Sprouts vary from 1/8-inch to 2-inches long. When ready, rinse sprouts well, drain, and store in a jar (with the solid part of the lid replaced) in the fridge.
ENJOY within 2 to 3 days. Sprouts are a fabulous nutrient-rich addition to raw salads, sandwiches, and wraps, and are also tasty in smoothies, soups, and stews.
|FOOD||SOAKING TIME (hours)||SPROUTING TIME (days)|
|Almonds||8-12||No Sprouting (if pasteurized) 3 Days (if truly raw)|
|Brazil Nuts||3||No Sprouting|
|Sunflower Seeds||8||12-24 hours|
PLEASE NOTE: Sprouts can be subject to contamination which can result in bacterial growth such as E. coli, leading to food-borne illnesses. Always purchase organic fresh products from a reputable source, wash your hands thoroughly before handling foods, and keep sprouting equipment and all kitchen surfaces clean to avoid cross contamination. Always consume sprouts within a few days, fresh and straight out of the fridge. Some health organizations also recommend consuming them cooked to reduce the risk of infection. I certainly consume raw homemade sprouts, and have never had an issue. Decide what is a responsible choice for you and your family.”
Then I will use a pressure cooker to cook beans/rice/potatoes.
Water – I drink lots of water and found myself going through 1-2 cases of water a week. Closer to two cases.
I have purchased a reverse osmosis filtration system to make my own water. I will monitor water qualities with a TDS meter to know the water is filtered properly and when to change the filters.
Cases of water typically cost $3.99 a case. Making my own water will cost $.44 a case. And I will avoid any PCB’s from the plastic bottles by using stainless steel reusable bottles. Saving the environment as well.
Summary: Lots of healthy whole foods at a affordable cost. Plus lots of clean water equals a great diet, body, and life. Not to mention saving $350-450 a month and not having to save an extra $135,000 in a retirement account just for food expenses.