1
2
STICK TO THE PLAN
3
4
The bare minimum food needed in your kitchen to survive.
S.O.S foods to help you survive in times of need and crisis.
Products in the supermarket can easily lure you and make you go off track.
5
6
“You don’t need everything on the first day itself.” Supermarkets and shopping can be overwhelming. Plan in advance and save that precious money.
7
8
If you have these few basic things stocked up in your kitchen. You can always prep a meal in a few minutes. 9
FATS & OILS Cooking oil- vegetable, mustard, olive. mayonnaise.But use them in a controlled manner.
FRUITS & VEGGIES Buy fresh fruits and veggies. Especially fruits are a quick and tasty way to kill your hunger.
PULSES & GRAINS Pulses need not always be made in to dal and curry. You can improvise them to make sprouts, salads and much more. 10
breads & FLOUR Breads are an all time life saver. Keep a variety- brown, white, multigrain. And keep flour for rotis.
BARN FRESH Milk, eggs, butter, cheese, all of these are must haves in your kitchen. You can cook up a sandwich, eggs in a sec.
the spice rack Always keep a well stocked spice rack. These invariably go in most of the food you prepare. 11
12
KEEP THE FOOD BASICS AT HAND, ALWAYS!
Keep plenty of oil and a well stocked spice rack on hand, no matter what. Both are cheap and both are used in almost anything you make.
13
Not matter how much we plan in advance, we always run out of supplies. The supermarket is a place which we most indefinitely have to visit. Here a few essentials that you should stock your kitchen with. 14
Milk ( toned/ slim/ cream) Curd/ Yoghurt Atta (wheat flour) Rice (white/ brown) Butter (salted/ low cholesterol) Cheese (spread/ slices) Eggs (low cal also available) White/brown bread Sugar Cooking oil (vegetable/ olive) Tomato ketchup Pasta/ noodles Meats (fresh/ frozen) Tea/ coffee Juices (preferably fresh)
Masoor (red lentils) Moong Dal (yellow lentil) Urad (black gram) Chana (large yellow lentil) Rajma
Salt Pepper Chilli powder Turmeric Jeera powder Dhaniya powder Jeera Oregano Mixed herbs
Potatoes Onions Tomatoes Garlic Ginger Green Chillies 15
MAGGI
16
Cookies
S.O.S foods to help you survive in times of need and crisis. Keep your kitchen well stocked with the right combination of these and you will survive the night without having to run around for food..
17
Hunger crisis, unexpected guests, money trouble and natural disasters come with little or no warning. Stocking up on the right non perishable SOS foods will help you weather the storm with less stress. 18
In my experience even if you have 5-6 of these stocked up in your kitchen at one time, you’ll survive the night! 1. Bread 2. Butter 3. Cheese 4. Maggi 5. Ready to eat noodles 6. Cookies 7. Biscuits 8. Crackers 9. Peanut butter 10. Jam 11. Ready to eat mixes 12. Fruits 13. Soup sachets 14. Pasta
15. Milk 16. Cereal 17. Sugar 18. Salt 19. Pepper 20. Ketchup 21. Namkeen 22. Tomatoes 23. Tomato Puree 24. Eggs 25. Yogurt 26. Dry Fruits 27. Juices 28. Aerated Drinks 19
3 bottles of nutella in 2 weeks.
What all goes in a biryani ? Let me call mom. No I’ll just look it up on the internet.
HOW MANY TIMES WILL I GO TO THE STORE?
are you serious? Where did all the Juices suddenly vanish This is so strange.
20
ketchup, cookies, bread, eggs, rice dishwasing soap...
DO I EVEN HAVE THAT MUCH MONEY
?
1. Ketchup 2. turmeric 3. cheese 4. CHIPS 5. WAI WAI
SHIT! What are those little black dot types things called? black ummm... RAI?
What to eat for dinner? Chicken, ready to eat? Or should I order in?? Maybe I should just cook.
CHIPS? THAT’S DEFINITELY AN
ESSENTIAL !
I should really keeep a tab on how much I’m eating. I’m gonna get broke so soon..
atos.. garlic? Who is going to buy potatos.. tom
21
22
BITTER SWEET 23
24
“You will definitely want to buy anything and everything.� Products in the supermarket can easily lure you and make you go off track. Here are some tips to help you through this task with ease.
25
26
It’s not the easiest thing to be able to stick to the plan
You will see all kinds of shoppers at the supermarket. And being able to shop is not everyones cup of tea. In my experience there are broadly four types of shoppers.
27
THE FORGETFUL
“How am I supposed to remember everyhting? It’s too exhausting.”
THE PLANNER
“How can you not make a list. It’s like throwing your money away.” 28
THE SUPEREXCITED
“There are just so many things. I wish I owned the supermarket.”
THE DISTRACTED
“There should be an app on my phone that could buy my groceries.” 29
In my experience brand names are often no better than generic. Especially if it’s an ingredient in a dish where you can’t taste the quality of that individual ingredient in the food.
When you’re hungry, you want to buy all kinds of junk. You end up spending your share for the entire week at the store. Eat a good meal first, and you’ll be more likely to stick to your list. 30
Got a bunch of leftover ingredients? Combine them for a quick meal,.The more you can stretch the food, and the less you waste, the less you’ll spend in the long run.
If you want to stay within your budget, it’s best to know where you’re at. I keep a running tally on my grocery list, just rounding off so I can do some quick math.
Junk food not only costs a lot of money for about zero nutrition, but it makes you gain a couple of kilos with every packet of chips. Talk about getting a bad deal!
You can save alot of money by buying in bulk.. But be sure that you’re going to use all of what you buy before it gets bad it isn’t cheaper to buy in bulk if you don’t use it. 31
It’s not too much of a task.Just remember to carry your store card in your wallet everytime you go out to shop. These can add up to big savings.
When you run out of something, don’t leave it to your memory. Jot it down immediately, and you’ll never have to run back to the store because you don’t have eggs or milk.
They waste gas, , you buy more than that one item definitely. If you plan ahead, make a weekly menu, and shop with a list, this should drastically reduce the number of trips you make for a small number of items.
They’re perfectly skilled into seducing us to buy and spend much more than we need. So be cautious before you get trapped into the beauty of these endless products.
32
Most of us know just because a supermarket lists an item as “on offer”, doesn’t mean it’s cheap. So before plunging into buying 5 bottles of coke, take a slow and good look.
The likelihood is you’re throwing away a lot of food. ’Use-by’ dates mean chuck food away after this date, as otherwise it’s a health risk. ‘Best before’ dates mean food is usually still OK to eat. 33
E
C I R P s / v Y T I QUANT
You’ll save tons of plastic over time, and help the environment tremendously. Won't have to pay extra as an added bonus!
34
STICK TO THE PLAN!
T P
Look Out
D
Help The Environment?
THEY’RE PERISHABLE
THINGS YOU DON’t NEED!
Before It’s Too Late
When you see there’s only 2 spoons of sugar left, put it on your list. Cause when you run out, you will be having bitter morning coffee.
Plan a leftover night or two, and make sure you use up all the leftover food in your fridge.
The Leftover Magic Groceries are fresher in the morning and there is more scope to bargain in the evenings
(this applies to only vendors)
STOCK UP ON SALES Go to the store knowing exactly how much you can spend
BUDGET 35
Don’t believe the brand hypnosis. Whether it’s bacon, biscuits, baked beans or bolognese sauce, if something costs more it’s got to be better, right? Wrong. Shops’ phrasing and promotional language hypnotises us into thinking most costly is best. While the packaging looks more opulent, look beneath to the actual product you’re getting and sometimes you won’t be able to tell the difference. 36
Try dropping one brand level on everything. See if you can tell them apart. If not, stick with the cheaper option.
Words like ‘finest’ or ‘extra special’ imply it’s a treat.
Products like McVitie’s Jaffa Cakes or Kellogg’s cereal.
These tend to be presented in a similar way to manufacturers’ brands, but with the supermarket’s own take on it.
With names like ‘basic’ or ‘savers’, the presentation is deliberately stark to imply it’s cut back to the bones.
As you move up the brand level costs increase, as do presentation and sometimes ingredients. Often a manufacturers’ brand and own brand may well be made in the same factory by the same people (though it’s tough to prove with specific products). 37
38
SUPERMARKETS ARE NOT THE ONLY PLACE THAT WILL SELL FOOD
Groceries are fresher and cheaper in the local markets and roadside vendors. Compare prices of the same item in local shops v/s the supermarket and then decide.
39
40
41
42
43
Back in the old days you either made your own food or bought what you needed from the single general store in town. Now, we have almost endless options when it comes to where to procure our food. It can be hard to sort through all those options and that’s why planning is essential.
44