Are you curious about how you will be able to live on Food Stamps and still have a healthy and high protein menu? Living on Food Stamps is pretty tough, to say the least, in my experience. Over my years of disability and reliance on the Food Stamp program, I have compiled this informative list in order to help others on a limited budget to eat in a way that is healthier.
The current Federal Food Stamp program limits a single person with no income to $200 a month. This shopping list and menu ideas are based around a $200 per month budget. I focus on a high protein and low carb diet because of my disabilities. As a person that doesn’t do well with a lot of processed sugar and flour, it is important that I eat a low-carb diet in order to keep my health balanced.
I am not a doctor or associated with the nutrition or any medical fields. This is just a tried and true grocery list I composed in the past that worked best for me. This article includes the list, menu ideas, and personal advice on how to save money by freezing and storing bulk items. All items included are due to the constant, year round low prices at discount groceries. They are also included if they are an important component to making many other dishes from scratch.
Non Grocery Items
These are a few handy items that help to keep your kitchen in order. They are also items that you will not be able to purchase with Food Stamp dollars.
There are specific items that fit a low carb and high protein diet that still clings to a Food Stamp budget. A smart shopper will learn over time exactly what needs to be included and in what quantities. I generally went on one big trip per month and then supplemented it later in the month with a second shopping trip. The list below is what I would typically buy when I would go on my biggest shopping trip.
Fresh Foods
While it is often difficult to buy fresh foods in certain parts of the country, there are a few basics that are found nationwide that can help you at least get some fresh food in your diet.
Large bag of the smallest onions (yellow or white)
1-2 celery packs (Buying all of the celery is better than just buying celery hearts. Save the leafy part for Asian stir-fry and soup stocks)
Spices (red hot pepper flakes/chiles, black pepper, garlic powder, onion powder, basil, oregano, chicken and beef boullion, salt)
Ranch dressing dry packet (for making your own dip w/ sour cream)
Carbs
Low carb crackers
High fiber breakfast cereal (eat dry and use with caution or as a condiment for yogurt)
Nut-thins and other high fiber crackers
Refrigerated Items Can Be Put Back If You Go Over-Budget
Refrigerated items are the most expensive and least likely to benefit your diet. If you have to ration your purchases, consider leaving out milk, lunch meat, half and half, sour cream, and some of the cheeses. However, cottage cheese, a little bit of butter, a whole lot of eggs, and definitely a little bit of cottage cheese and white cheese will help to keep your budget, health, and protein in good limits.
Lunch meat
Milk
Half and half
Sour cream
Cheese(s)
*Eggs
*Butter
*Cottage cheese
*White cheese
Food Stamp Budget Low Carb and High Protein Menu Ideas
In general, I tried to stick with no-carb meals. That means, I left out all of the pasta, rice, and dough that we tend to make all of our favorite foods with. In general, I was eating a lot of raw foods and side dishes that made it look a lot like a snack tray. For example, a few cut up carrots, a tablespoon of bleu cheese dressing, a couple of turkey hot dogs, and full serving of cottage cheese. I might even throw in about 10 nut-thins if I have been walking or exercising.
Keeping it simple and always making sure to snack on protein like hard boiled eggs or grabbing a tablespoon of un-sweetened crunchy peanut butter is what helped to keep me on track with my budget and this hard to follow diet.
Omlettes such as KooKoo Omlette or Fritta with spinach and onions
Flourless pizza w/extra tomato (your favorite toppings baked in the oven with cheese)
