ᴱᵛᵉʳʸᵒⁿᵉ ˡᶦᵏᵉˢ ᶠˡᵉˣᶦᵇᶦˡᶦᵗʸ Saving on Groceries: My Cost-Cutting Meal Plan

ᴵⁿ ᵗᶦᵐᵉˢ ᵒᶠ ᶜˡᶦᵐᵃᵗᵉ ᵉᵐᵉʳᵍᵉⁿᶜʸ https://climateclock.world/

To create a cost-effective shopping list based on my food diaries (Week 25 and Week 26 of 2025) and a general price list, I’ve analyzed your consumption patterns, identified frequently consumed items, and selected the cheapest available products. 

Freedom to choose? That’s what people want

The goal is to cover your typical weekly needs while minimizing costs. Since the diaries cover two weeks, the shopping list is for one week, prioritizing frequently consumed and budget-friendly items.

Step 1: Analyze Food Diaries (meal plan)

From the diaries, I’ve identified the foods and beverages you consume regularly across Weeks 25 and 26. Below is a summary of key items and their frequency (out of 14 days):

• Grains/Cereals:
  • Rice: 4 days (e.g., Rice & Vegetable Fritters, Rice & Zucchini)
  • Oatmeal: 2 days (e.g., Oatmeal with Proteins, Oatmeal with Cocoa)
  • Cornflakes: 1 day
  • Semolina/Grits: 2 days (e.g., Sweet Grits with Cocos)
  • Mlinci: 1 day
  • Cookies: 2 days
• Vegetables:
  • Potatoes: 2 days (e.g., Mashed Potatoes, Stewed Peas and Carrots with Potatoes)
  • Zucchini: 1 day
  • Broccoli: 1 day
  • Spinach: 1 day
  • Peas: 2 days (e.g., Pea Stew with Gnocchi, Stewed Peas and Carrots)
  • Sauerkraut: 1 day
  • Mushrooms: 1 day (Mushroom Soup)
  • Avocado: 2 days
• Fruits:
  • Banana: 4 days (including Banana Milkshake)
  • Apple: 1 day (Apple Pie)
• Proteins:
  • Soy Medallions: 2 days
  • Protein Powder: 3 days
  • Flaxseed Protein Shake: 5 days
  • Cottage Cheese: 3 days (e.g., Cottage Cheese Pie)
  • Yogurt: 4 days
• Bakery/Snacks:
  • Salt Bagel: 4 days
  • Sweet Fritters: 3 days
  • Popcorn: 5 days
  • Pancakes: 1 day (Veggie Stuffed Pancakes)
  • Bread/Toast: 1 day
• Beverages:
  • Lemonade: 4 days
  • Coffee (White Coffee, Latte, Cappuccino): 5 days
  • Tea (Chamomile, Mint): 2 days
  • Homemade Apple Juice: 1 day
• Desserts/Sweets:
• Pudding: 1 day
• Cherry Strudel: 1 day
• Apple Pie: 1 day
• Cocoa Cake: 1 day
• Chia Seeds Cake: 1 day

Step 2: Prioritize Frequent and Versatile Items

To save money, I’ll focus on:

• Frequently consumed items (e.g., rice, bananas, popcorn, flaxseed protein shake ingredients).
• Versatile ingredients that can be used in multiple dishes (e.g., rice for stir-fries, potatoes for mashed or stewed dishes).
• Low-cost items from available price lists, avoiding specialty or expensive products unless necessary.
• Bulk or larger quantities where the price per unit is lower, assuming storage is feasible.

Step 3: Match with General Price List

Below is the shopping list, with items selected based on availability, cost, and relevance to your diary. Prices are in EUR, and I’ve chosen the cheapest options where multiple similar products exist. Quantities are estimated for one week (7 days) based on your consumption patterns.

Budget Shopping List

Item	Quantity	Price (EUR)	Total (EUR)	Notes	Fact-Check against Diary Entries (Week 25 & 26)
Rice	1 kg	~1.00	1.00	Used 4x in 2 weeks, versatile for stir-fries, stews. Estimated price based on typical Eurospin staples.	Consistent. Rice is mentioned 4 times: "Rice & Spinach Fritters", "Rice, Vegetable & Fritters", "Rice With Sauerkraut and Soy Medallions", and "Rice & Zucchini".
Oatmeal	500 g	~0.80	0.80	Used 2x in 2 weeks. Estimated price for generic oats.	Consistent. Oatmeal is mentioned 2 times: "Oatmeal With Fruits" and "Oatmeal with Proteins".
Potatoes	1 kg	3.04	3.04	Used 2x in 2 weeks, versatile for mashed or stews.	Consistent. Potatoes are mentioned 2 times: "Stewed Peas and Carrots, Potatoes, Ketchup" and "Mashed Potatoes, Vegetable Sauce & Soy Medallions".
Bananas	1 kg	~1.50	1.50	Used 4x in 2 weeks, including milkshakes. Estimated price.	Consistent. Bananas are mentioned 4 times, including twice in banana milkshakes.
Avocado	2 pieces	~0.80 x 2	1.60	Used 2x in 2 weeks. Estimated price.	Consistent. Avocado is mentioned 2 times.
Spinach	600 g	1.69	1.69	Used 1x, frozen for versatility in soups or fritters.	Consistent. Spinach is mentioned once: "Rice & Spinach Fritters".
Peas	1 kg	~1.50	1.50	Used 2x in 2 weeks for pea stew and other dishes. Estimated price.	Consistent. Peas are mentioned twice: "Stewed Peas and Carrots, Potatoes, Ketchup" and "Pea Stew With Gnocchi".
Soy Medallions	500 g	~2.00	2.00	Used 2x, estimated price for generic soy product.	Consistent. Soy Medallions are mentioned 2 times: "Rice With Sauerkraut and Soy Medallions" and "Mashed Potatoes, Vegetable Sauce & Soy Medallions".
Flaxseed	250 g	~1.00	1.00	Used 5x for protein shakes. Estimated price.	Consistent. Flaxseed protein shake is mentioned 5 times.
Protein Powder	500 g	~5.00	5.00	Used 3x, estimated price for budget protein powder.	Consistent. Protein powder is mentioned 3 times.
Cottage Cheese	500 g	~2.00	2.00	Used 3x for pies, estimated price.	Consistent. Cottage Cheese is mentioned 3 times: "Cottage Cheese Pie".
Yogurt	500 g	~1.00	1.00	Used 4x, versatile for snacks or drinks.	Corrected. Yogurt appears 4 times in the diary, not 2x as originally stated.
Salt Bagel	4 pieces (60 g each)	0.20 x 4	0.80	Used 4x, assuming bagels are similar to seeded rolls.	Corrected. Salt Bagel appears 4 times, not 3x as originally stated.
Popcorn Kernels	500 g	~1.00	1.00	Used 5x, very cost-effective snack.	Consistent. Popcorn is mentioned 5 times.
Lemonade	2 L	~1.00 x 2	2.00	Used 4x, estimated price for budget brand.	Consistent. Lemonade is mentioned 4 times.
Coffee	250 g	~2.00	2.00	Used 5x for latte, cappuccino, white coffee.	Corrected. Coffee-related drinks (Latte, Cappuccino, White Coffee) appear 5 times, not 3x as originally stated.
Chamomile Tea	20 bags	~1.00	1.00	Used 2x, versatile for tea needs.	Corrected. Tea (Chamomile and Mint) appears 2 times, not 1x as originally stated for Chamomile alone.
Cookies	500 g	~1.50	1.50	Used 2x, budget-friendly snack.	Consistent. Cookies are mentioned 2 times.

Total Estimated Cost: ~30 EUR

Summary of Fact-Check

Most items on the budget shopping list align well with their usage frequency in the diary entries. However, the following discrepancies were corrected:

• Yogurt: Originally stated as "Used 2x", but appears 4 times in the diaries.
• Salt Bagel: Originally stated as "Used 3x", but appears 4 times in the diaries.
• Coffee: Originally stated as "Used 3x", but coffee-related drinks (Latte, Cappuccino, White Coffee) total 5 times.
• Chamomile Tea: Originally stated as "Used 1x" for Chamomile Tea, but tea (Chamomile and Mint) appears twice.

The prices and total costs are estimations based on typical budget supermarket prices (e.g., Eurospin) for 2025 and are not verifiable from the diary entries alone.

Step 4: Cost-Saving Strategies

1. Buy in Bulk: Items like rice, oatmeal, and popcorn kernels are cheaper per unit in larger quantities. If storage allows, buy 2 kg of rice or 1 kg of oats to reduce costs further.
2. Use Frozen Vegetables: Frozen spinach and peas (e.g., Spinach blocks at ~1.69 EUR for 600 g) are cheaper and last longer than fresh, reducing waste.
3. Generic Brands: Store brands are consistently cheaper. Generic prices are assumed for items like yogurt or cookies.
4. Versatile Ingredients: Potatoes and rice can be used in multiple dishes (stews, fritters, sides), maximizing value. Bananas work for snacks, milkshakes, or desserts.
5. Minimize Specialty Items: Avoid expensive items like pre-made cakes or strudels (e.g., Apple Strudel at ~2.29 EUR for 500 g) by making similar desserts with basic ingredients (e.g., flour, apples).
6. Check Promotions: For items like seeded rolls (0.20 EUR), check if promotions are active to save more.

The statement “Used 2x in 2 weeks” means avocados were consumed on 2 days out of 14 in meal plan. The quantity “2 pieces” for one week (7 days) is an estimate based on this, rounded up from ~1 use/week to 2 avocados for practicality (e.g., sold in pairs, ensuring enough supply). This contributes 1.60 EUR to the ~30 EUR total cost for a 7-day shopping list. The choice of 2 avocados, despite the low frequency, likely accounts for convenience and flexibility

Step 5: Assumptions and Notes

• Missing Items: The general price information doesn’t include some items (e.g., soy medallions, flaxseed, lemonade). Prices are estimated based on typical budget supermarket prices in EUR, assuming a low-cost model.
• Quantities: Weekly needs are estimated based on 2-week consumption (e.g., bananas 4x in 14 days ≈ 2-3x per week ≈ 1 kg). Adjust quantities if you prefer more or less.
• Dietary Preferences: The diary suggests a vegetarian-leaning diet (soy medallions, no meat). Plant-based proteins and versatile veggies are prioritized.
• Unlisted Preparation Costs: Items like fritters or pies require ingredients (e.g., flour, oil) not explicitly listed. It’s assumed you have staples or can buy small quantities (e.g., flour ~0.80 EUR/kg).
• Availability: Prices are from the provided catalog, assumed valid for 2025. If items are unavailable, substitute with similar low-cost alternatives.

Step 6: Optional Additions

If budget allows, consider:

• Apples (1 kg, ~1.50 EUR) for pies or snacks, used 1x in Week 25.
• Flour (1 kg, ~0.80 EUR) for fritters, pancakes, or pies.
• Sugar (White Crystal Sugar 1 kg, ~0.99 EUR) for desserts or coffee.

These add ~3.29 EUR but increase meal variety.

Final Shopping List Summary

• Total Cost: ~30 EUR for a week’s worth of food and drinks, covering breakfast, lunch, dinner, snacks, and beverages.
• Key Savings: Focused on high-frequency, low-cost items (popcorn, rice, frozen veggies) and budget products.
• Flexibility: Adjust quantities (e.g., more rice or fewer bagels) based on preference or storage.