Until now, food was one of the only topics I had not addressed in terms of financial optimization. By lack of time and laziness. At home, Mrs. MP is the historical cook. And honestly I wasn’t complaining about it (her, a little more!)
I often thought that if we could cut even CHF 100 a month on this recurring expense, it would already be huge savings with compound interests. Something like CHF 17'749 more in our pocket in 10 years!
One of the mistakes I made (in my head) was to want to plan 1 month of groceries at once. The task seemed immeasurable and so I pushed back this todo.
But around January 3 this year, I talked to Mrs. MP about it again:
Me: “Would you be OK that I help you with grocery shopping and meals so we can eat more vegetables, and try to optimize expenses in the process?”
Mrs. MP : “Yes, but you’re nice with your ideas, but if we do so, will you really help me? Because I doubt a little bit how long it’s going to last… 1 weekend? 1 week? And I’ll be in charge alone again at the end of the holidays?”
Despite her fears, we went for it. And this time seems to be the right one because I’ve been holding on for over a month and a half. The habit is established!
Grocery shopping is like a budget
Until the end of last year, we were preparing the list of groceries beforehand, but without having in mind the menu for each meal of the week. This meant that we often ended up with surpluses. On top of that, laziness made us eat less well on some days when we didn’t want to cook.
I see a lot of similarities with a budget. In the sense that shopping for groceries also needs to be planned!
Unfortunately, I do not have the details of what we spent in previous years on food only. If we take into account everything that goes into the grocery shopping list, we are at an average of CHF 1'088 per month. But that’s not counting the exceptions for going out to dinner, the times we invited people, the holidays, and the days when we didn’t prepare food for lunch at work.
It doesn’t matter! This does not prevent us from wanting 1/ to eat more healthily (i.e. especially more vegetables), and 2/ more frugally.
Target: CHF 3 per meal maximum!
I voluntarily set a realistic goal for us, so that we would not give up after a week of testing.
If we succeed, it will mean monthly food expenses of up to:
CHF 3 x 3 meals x 30.5 days x 3 people (2 adults + 2 half servings per child) = CHF 823.50/month
This represents at least CHF 100 of monthly savings according to my estimate, i.e. CHF 17'749 more cash in 10 years. And all this to eat better. That is, more vegetables and homemade dishes, and less industrial dishes.
A week of menus of the MP family
I point out that we regularly shop for groceries on the other side of the border (France). Hence, prices of the menus below could be biased and useless for many readers who do not live close enough to a border to be able to enjoy it.
So I decided to list all our recipes with all the grocery shopping done on LeShop.ch (this is Migros’ e-commerce site, for those who don’t know). For each dish, I put the names of the ingredients as they appear on their website :)
Here is a week of menus for less than CHF 3 per meal:
Every morning
- 1x “Emmi Mix it Yogourt • Birchermüesli” = CHF 1.85
- 4x squares of “M-Budget Chocolat noir” = CHF 0.06
- 1x “Tetley Infusion • Rooibos Vanilla” = CHF 0.18
- Total every morning = CHF 2.09
Every lunch et dinner
- 1x “M-Classic Yogourt • Nature” avec du sucre = CHF 0.40
- 1x fruit (“M-Budget Pommes” ou “M-Budget Poires”) = CHF 0.24
- Total to be added to each meal for lunch and dinner (x14) = CHF 0.64
Monday lunchtime: Ground meat and Chinese cabbage
Recipe: sauté the onions and vegetables together. At the same time, cook the meat. Then simmer it all together in the same wok.
Ingredients :
- 100g of “M-Budget Viande hachée mélange Viande de boeuf 70%, viande de porc 30%" = CHF 0.95
- 100g of “M-Budget Oignons” = CHF 0.14
- 100g of “Poivrons Verts” = CHF 0.7
- 20g of “Ail” = CHF 0.20
- 1/6 of “Chou chinois” = CHF 0.53
- Total Monday lunchtime = CHF 2.52 + CHF 0.64 = CHF 3.16
Monday evening: Large salad
Recipe: put everything in a bowl.
Ingredients :
- 32g of “Concombre” = CHF 0.21
- 200g of “Poivrons Jaunes” = CHF 1.40
- 45g of “Tomates Rondes” = CHF 0.17
- 34g of “Chou kale Chou frisé non pommé” = CHF 0.31
- 5g of “Picard Coriandre coupée” = 0.30
- 10g of “Avocat” = 0.07
- 35g of “Alnatura Pain de seigle complet Idéal à toaster” = CHF 0.13
- Homemade salad dressing (2 tbsp of mustard (30g) + 1 tbsp of olive oil (15g) + 1 tbsp of vinegar (15g)) = CHF 0.28/2 = CHF 0.14 (this dressing recipe is for 2 persons)
- Total Monday evening = CHF 2.73 + CHF 0.64 = CHF 3.37
Tuesday lunchtime: Endives with ham
Recipe: roll each endive in a slice of ham. Drizzle with cream. Then spread the cheese on top and put in the oven.
Ingredients :
- 320g of “Endives” = CHF 2.30
- 35g of “M-Budget Jambon” = CHF 0.66
- 100g of “Vegiline Crème fine pour cuisiner • 15% de graisses” = CHF 0.70
- 25g of “M-Budget Fromage suisse à pâte extra-dur, 3/4 gras, au lait pasteurisé • râpé” = CHF 0.30
- Total Tuesday noon = CHF 3.96 + CHF 0.64 = CHF 4.60
Tuesday evening: Spinach omelette
Recipe: heat the spinach, then add the omelette mixture and stir until cooked.
Ingredients :
- 3x “M-Budget Oeufs importés 48g+ • Elevage au sol” = CHF 0.66
- 50g of “M-Budget Oignons” = CHF 0.07
- 200g of “M-Budget Epinards à la crème hachés” = CHF 0.48
- 35g of “Alnatura Pain de seigle complet Idéal à toaster” = CHF 0.13
- Total Tuesday evening = CHF 1.33 + CHF 0.64 = CHF 1.97
Wednesday lunchtime: Chicken tacos
Recipe: cook the chicken. Then put the meat with the other ingredients in tortillas.
Ingredients :
- 100g of “M-Budget Emincé de poulet” = CHF 1.20
- 10g of “M-Budget Huile d’olive • vierge” = CHF 0.04
- 80g of “Pancho Villa Tortillas de farine de blé souples” = CHF 1.16
- 50g of “M-Budget Salade mélée • Prête à l’emploi, lavée” = CHF 0.36
- 30g of “M-Budget Fromage suisse à pâte extra-dur, 3/4 gras, au lait pasteurisé • râpé” = CHF 0.36
- Total Wednesday lunchtime = CHF 3.12 + CHF 0.64 = CHF 3.76
Wednesday evening: Eggs “cocotte” and ham with asparagus tips
Recipe : an example here.
Ingredients :
- 1x “M-Budget Oeufs importés 48g+ • Elevage au sol” = CHF 0.22
- 27.5g of “M-Classic Pointes d’asperges blanches” = CHF 0.23
- 25g of “M-Budget Jambon” = CHF 0.47
- 100g of “Vegiline Crème fine pour cuisiner • 15% de graisses” = CHF 0.70
- 50g of “Alnatura Pain de seigle complet Idéal à toaster” = CHF 0.18
- Total Wednesday lunchtime = CHF 1.80 + CHF 0.64 = CHF 2.44
Thursday lunchtime: Penne with ham, leeks, and mushrooms
Recipe : see this website.
Ingredients :
- 150g of “Alnatura Pâtes bio à la semoule de blé dur • Penne” = CHF 0.45
- 10g of “Echalottes” = CHF 0.08
- 75g of “Poireau • Vert” = CHF 0.37
- 3.75g of “M-Budget Huile d’olive • vierge” = CHF 0.02
- 2.5g of “Knorr Marmite de Bouillon • Légumes” = 0.05
- 62.5g of “M-Classic Champignons de Paris Hôtel • Coupés” = CHF 0.23
- 50g of “M-Budget Jambon” = CHF 0.94
- 3.75g of “Valflora Crème fraîche Crème acidulée Nature” = CHF 0.05
- Total Thursday noon = CHF 2.19 + CHF 0.64 = CHF 2.83
Thursday evening: Radish, carrot, lamb’s lettuce, and chicken salad
Recipe : put everything in a bowl.
Ingredients :
- 1/4 of “Radis • Bio - Rave noir” = CHF 0.99
- 1x “M-Budget Carottes” = CHF 0.14
- 100g of “Pommes • Gala” = CHF 0.41
- 45g of “M-Budget Salade mélée • Prête à l’emploi, lavée” = CHF 0.33
- 55g of “M-Budget Citrons” = CHF 0.10
- 38g of “M-Budget Jambon” = CHF 0.70
- Homemade salad dressing (2 tbsp of mustard (30g) + 1 tbsp of olive oil (15g) + 1 tbsp of vinegar (15g)) = CHF 0.28/2 = CHF 0.14 (this dressing recipe is for 2 persons)
- 18g of “Alnatura Pain de seigle complet Idéal à toaster” = CHF 0.07
- Total Thursday evening = CHF 2.88 + CHF 0.64 = CHF 3.52
Friday lunchtime: Trout gratin with vegetables
Recipe for 4 people : see this site.
Ingredients :
- 3x “M-Budget Carottes” = CHF 0.42
- 1x of “Céleri-branche” = CHF 2.97
- 3x “M-Budget Pommes de terre • Fermes” = CHF 0.26
- 250g of “Emmi Crème entière • 35% graisse de lait” = CHF 2.19
- 300g of “Farmer’s Best Classics Poireaux à la crème • épicés” = CHF 2.10
- 400g of “M-Classic Filets de truite • fumés, ASC” = CHF 12.16
- 2x “M-Budget Oeufs importés 48g+ • Elevage au sol” = CHF 0.88
- 50g of “M-Budget Fromage suisse à pâte extra-dur, 3/4 gras, au lait pasteurisé • râpé” = CHF 0.60
Total Friday noon = CHF 21.58/4 + CHF 0.64 = CHF 6.04
Friday evening: Ham and cheese paninis
Recipe: Put the ham and cheese in the panini bread. Use a waffle iron or similar to compress the panini until cooked.
Ingredients :
- 150g of “M-Classic Baguettini Pain clair au froment • mini Baguette” = CHF 0.90
- 90g of “M-Budget Jambon” = CHF 1.69
- 50g of “Leerdammer Fromage hollandais à pâte mi-dure au lait pasteurisé • 45% de matière grasse, découpé en tranches” = CHF 0.90
Total Friday evening = CHF 1.74 + CHF 0.64 = CHF 2.38
Saturday lunchtime: Chicken stew with cauliflower purée
Recipe (for 4 people) : see this website.
Ingredients :
- 300g of “M-Budget Pommes de terre • Fermes” = CHF 0.26
- 150g of “M-Budget Lait partiellement écrémé • UHT - 1.5% de graisse de lait” = CHF 0.15
- 20g of “Echalottes” = CHF 0.15
- 300g of “M-Budget Emincé de poulet” = CHF 3.60
- 30g of “M-Budget Huile d’olive • vierge” = CHF 0.12
- 1x “Chou-fleur” = CHF 5.56
- 15g of “Le Beurre • à la crème pasteurisée” = CHF 0.19
- 10g of “Ail” = CHF 0.10
- 375g of “M-Budget Carottes” = CHF 0.42
- 238g of “Alnatura Tomates concassées en boîte” = CHF 0.71
Total Saturday lunchtime = CHF 11.26/4 + CHF 0.64 = CHF 3.46
Saturday evening: Homemade pizza
Recipe (for 4 people): spread the pizza dough. Spread the tomato sauce over the whole dough. Put ham everywhere. Top with grated cheese. Put in the oven for baking.
Ingredients :
- 95g of “Alnatura Sauce tomate Toscana” = CHF 0.55
- 390g of “M-Budget Pâte à pizza XL • rectangulaire” = CHF 1.85
- 140g of “M-Budget Fromage suisse à pâte extra-dur, 3/4 gras, au lait pasteurisé • râpé” = CHF 1.68
- 300g of “M-Budget Jambon” = CHF 5.63
- 40g of “M-Classic Champignons de Paris Hôtel • Coupés” = CHF 0.15
Total Saturday evening = CHF 9.85/4 + CHF 0.64 = CHF 3.10
Sunday lunchtime: Sweet and sour chicken wok
Recipe (for 4 people) : see this site.
Ingredients :
- 100g of “M-Budget Oignons” = CHF 0.14
- 200g of “Poivrons Rouges” = CHF 1.40
- 340 of “M-Budget Tranches d’ananas dans du sirop” = CHF 0.83
- 30g of “M-Classic Concentré de tomates • Concentré triple” = CHF 0.11
- 30g of “M-Budget Huile d’olive • vierge” = CHF 0.12
- 300g of “M-Budget Emincé de poulet” = CHF 3.60
- 200g of “Poivrons Verts” = CHF 1.40
- 15g of “Maïzena Amidon de maïs pour une cuisine légère” = CHF 0.11
- 10g of “Knorr Marmite de Bouillon • Légumes” = CHF 0.19
- 30g of “Kikkoman Sauce Soja • Végétale All - Purpose, over 300 years of excellence” = CHF 0.28
Total Sunday lunchtime = CHF 8.19/4 + CHF 0.64 = CHF 2.69
Sunday evening: Soup, bread croutons, and rye bread
Recipe (for 4 people): cook the soup. Cut the bread into croutons that you can toast in the oven. Serve it all.
Ingredients :
- 2L of “Liebig PurSoup’ Soupe • Velouté de 10 légumes Sans colorant ni conservateur” = CHF 9.90
- 90g of “M-Classic M Baguette • Baguette” = CHF 0.47
- 140g of “Alnatura Pain de seigle complet Idéal à toaster” = CHF 0.50
Total Sunday evening = CHF 10.87/4 + CHF 0.64 = CHF 3.36
Total figures for one person
Per week : CHF 61.31.
Per day : CHF 8.76.
Per meal : CHF 2.92.
Reported over a 30.5-day month : CHF 267.18.
For our family of 3 (2x adults and 2x half-portions for children), that would be CHF 801.54.
Objective met!
With these new menus, we eat better and we save CHF 121.96 per month, or CHF 21'650 in 10 years if we count on compound interest of an investment with a 7% return via one of the cheapest online brokers.
As mentioned above, we regularly jump across the border. According to my calculations with the same ingredients, we arrive at CHF 224.68 per month per person, or CHF 674.04 for us 4. This saves us CHF 129.33 per month in addition to the CHF 121.96 of the Migros list. On the next 10 years with compound interests, we earn CHF 22'950 in addition to the CHF 21'650 above.
What about the average Swiss consumer?
According to the figures of the Swiss Federal Statistical Office, an average household of 2.2 people spends CHF 632 per month on food products. That is CHF 287 per person per month.
My first reaction when I saw it was: shame! My so-called frugal blog presents a month of Mustachian menu with only CHF 20 difference compared to a typical Swiss consumer…
So I delved into the Excel file above. Looking at the statistics more closely, I saw that they contain meals taken in restaurants, at the canteen at work, takeaways, and other outings with friends. And all this for an additional monthly amount of CHF 471.76 for 2.2 people, or CHF 214.44 more per person for a total of CHF 501.44 per person per month.
So in the end, if this average consumer ate 3 meals a day 7 days a week at home, he would spend much more than our week of frugal menus! I am reassured :)
Are you a dietician?
If you are in the field of health and nutrition, we are interested with Mrs. MP to have your opinion on our week of frugal meals. Aren’t we too bad? Or completely off the mark on the balanced meal level?
How can we make it even more frugal?
2019 promises to be more frugal than ever for the MP family in terms of food.
But as I read your comments in response to my last article, I see that we can do even better.
If Ričardas, Tpn, MLTVB, Chris, Paolo, and Caroline read this article, I would be very grateful if they could share their most frugal meal ideas. Like 1 or 2 CHF per person (that’s my next goal)!
And you who reads my article, how much do you spend per meal on average? Feel free to share your ideas if you have ultra-frugal recipes in stock!
Note: for menu ideas, all this is just my experience sharing. I decline any responsibility in case of allergy or other consequences on your health, so be careful with yourself according to your situation!
