Health for life

As with war, politics, and solving a Scooby Doo mystery, when it comes to saving cash and eating well, nothing is more important than having a plan. Grocery lists keep you from blowing dough on extraneous stuff. Price books give you the best possible food costs. Menu planners ensure you’re not scrambling to put dinner on the table, thus preventing dangerous bouts of crazy.

My own time-tested system combines a half-baked price book, hastily scrawled grocery lists, and yelling, “HON?! What are you in the mood for?” It works for now, but I’m thinking of going the pen-and-paper route. It’s working for Leigh, after all.

Fortunately, there are gazillions of downloadable menu planners, grocery lists, and price books all over the web. Unfortunately, many aren’t free, and involve some kind of weird sign-up or registration. Unless it’s for health insurance or Idol voting (Bowersox 4-evs), I hate doing that.

So, for your organizing pleasure, here are 36 free templates that’ll get you cooking. To know:

• There are no memberships or sign-ups required.
• All files are printable images, PDFs, or Excel spreadsheets.
• To make sure the sites were kosher, I downloaded/opened at least one form from each page. My computer has not virusized yet. (KNOCK ON WOOD.) Still, use at your own risk.
• Again: free.

If you’re craving more than a basic Word document, starred (*) entries go beyond the usual cells and tables. Their artsy graphic designs are Etsy worthy, and will look particularly cute hanging on your fridge.

Readers, if you know of any good templates/spreadsheets/whatever I missed, add ‘em in the comment section. Prettified ones will receive extra bonus points. (Meaning: a quiet “yay” in my small Brooklyn apartment.)

MULTIPLE RESOURCES
These websites include many different kinds of templates.

Better Budgeting
Basic weekly menu planner and weekly dinner planner, along with a grocery list organized by aisle.

Free Printable Grocery List
Dozens of grocery lists and menu planners, both blank and with pre-formatted checklists. Some have cute (but minimal) designs. Click on the sidebar and start printin’.

I’m an Organizing Junkie
Grocery list and weekly menu planner/grocery list combo. Formatted in boxes. A twist!

Keep and Share
Nice compilation of grocery lists for diet restrictions, including gluten-free, kosher, diabetic, lactose-free. Includes a pair of massive two-pagers, as well.

Mom’s Budget
Weekly and monthly meal planners, price logs, pantry inventories, and grocery lists in blue, green, orange, pink, and purple.

Money Saving Mom
Fourteen free downloads, including weekly, bi-weekly, and monthly menu planners as well as a master prep, ingredient, and shopping lists.


COMBINATIONS
Each of these single documents will do double-duty as say, a menu planner AND grocery list.

*A Feathered Nest
Menu planner/grocery list combo that’s super cute without being twee.

About.com
Weekly menu planner and shopping list.

*Carina Gardner
Anthropologie-esque weekly menu planner with a grocery list on the bottom. Nice! (Its the one pictured at the top.)

*Design Sponge
A weekly menu planner/grocery list combo, as well as blank and checklist-style grocery lists. Cute!

Organized Home
Weekly menu planner and shopping list

*The Project Girl
Menu planner and shopping list, with the best design out of everything here. Very pretty!

Saving Your Cents
Weekly menu planner and shopping list. Simple and clean. Use #1. (The others are already on this list.)


PRICE BOOKS
Excel documents unless otherwise noted.

Cheap Cooking
You have to do a little deleting here, but it should work otherwise.

It’s Your Money
A larger file requiring unzipping.

No Credit Needed
Uncomplicated and easy to figure out. My favorite of these options.

Organized Home
This one’s not an Excel spreadsheet. It’s a fill-in-the-blank-with-your-own-pen-style price book.


MENU PLANNERS

Busy Bee Lifestyle
Weekly planner with separate columns for kids and adults. With a picture of a bee! (Note: I like bees.)

*Disney Family Fun
Dinner planner only, but with a cute, kid-oriented design.

*From the Kitchen of…
Super fun weekly planner. Be aware that it’s a big file, and has to be unzipped. I don’t know why, but it reminds me a little of a Lynda Barry cartoon.

Home Life Weekly
Rainbow colored weekly planner.

The Home School Mom
Has one with a weekly activity planner on the side, and one without. Pretty basic.

Main Street Mom
Super, super basic design. But effective.

Meal Planning Mommies
Weekly plan with “I’m a meal planning mommy!” written across the top. Helpful if you forget who you are, not helpful if youre male.

Organized Home
Weekly menu planner made especially for notebooks.

*Petit Elefant
This one involves some re-sizing, but has a totally cute format and design.

Unclutterer
Available in spreadsheet or PDF form. Clean and efficient.

Vertex 42
Basic weekly, bi-weekly, and monthly menu planners in both portrait and landscape print styles.


GROCERY LISTS

Excel Template
Three printable spreadsheets of varying sizes, for general-to-specific shopping.

Mom Ready
Simple and straightforward checklist for your weekly trip.

Painted Gold
Simple blank list organized by department.

Pike’s Pickles
PDF files with both a blank list and formatted checklist.

Split Coast Stampers
Another checklist-style Excel spreadsheet. Also in PDF format if you scroll down a little further

Squawkfox
Landscape-style one-page checklist with many attractive boxes. Pretty thorough.

The Ultimatest Grocery List
Huge single-page checklist, with a massive bonus list for vegetarians! Maybe the best option if you’re looking for this kind of thing.

Vertex 42
Blank template organized by category. Handy.

Readers, whatchoo got? The comments are open!

~~~
If you like this article, you might also enjoy:

• Cheap Healthy Good’s Ultimate Guide to Kitchen Equipment
• Information Central: 32 Free Food Charts, Checklists, and Wallet-Sized Guides
• Pantry of the Gods

When it comes to white starches like pasta, rice, bread, and potatoes, I’m a bit like Gollum from Lord of the Rings. I’ll hoard it, possibly kill for it, and occasionally beat up Elijah Wood just to be in its vicinity. Somewhere, I like to think there exists a 60-minute VHS tape of me scurrying away from the buffet table at a family event. I’m cradling plates of spaghetti to my bosom, angrily hissing “The pasta is THE PRECIOUS!” over and over until I’m disowned.

But … what was I talking about? Oh yeah – starches. I like ‘em. Maybe too much. Subsequently, I’m attempting to A) cut back, and B) be more creative with what I do make. I have a feeling this will involve a lot of bizarre grains and unorthodox purees, but this is okay. After all, what is Brooklyn, if not home for the bizarre and unorthodox? (He agrees.)

Today, both recipes - Dijon-Roasted Potatoes and Sweet Potato and Chickpea Puree – are excellent departures from the norm. The first dish, adapted from Weight Watchers, is a sophisticated alternative to plain ol’ oven fries and baked spuds. The recipe asks you to coat small red potatoes in a tangy, savory marinade, and then roast them to tender-on-the-inside, crispy-on-the-outside perfection. The result goes beautifully with frittatas or lean meats, and can be served with barbecue sauce or ketchup. Gollum would approve.

The second recipe comes from O Magazine, which I adore, despite being a childless, apartment-dwelling cynic. (Harrumph!) Many people accuse Oprah of many terrible things (like thoughtful discussion and creative empowerment), but the woman can produce a dang magazine. It’s nice to read a lady-oriented publication that doesn’t begin with the assumption we’re morons.

Tangent aside, the Sweet Potato and Chickpea Puree is sweet and savory, and another solid pairing for lean meat and produce. A little tahini could even turn it into more of a hummus-esque concoction, so go nuts with the experimentation.

(To know: the original recipe called for 1/2 cup of olive oil, which seemed Smeagol-level insane. So, using a trick from a pesto recipe, I subbed out half the olive oil for fat-free chicken broth. For comparison, I made the full-fat version as well. The Husband-Elect and I both agreed: the chicken broth adaptation was far superior. Sweet.)

That said, how’s everyone doing with resolutions so far? Any fun ideas for white starch substitutions? I’d love to hear, and the comment section is THE PRECIOUS. Er … I mean “open.”

~~~
If you like these recipes, you might also like:

• Chili-Spiced Potatoes
• Chorizo and Potato Frittata
• Lemony Hummus

~~~

Dijon-Roasted Potatoes
Serves 3 or 4
Adapted from Weight Watchers.


2 tablespoons Dijon mustard (like Grey Poupon)
1 teaspoon olive oil
3/4 teaspoon sweet paprika
1/4 teaspoon dried thyme, crushed in your hands
1/2 teaspoon table salt
1/4 teaspoon ground black pepper
1-1/2 pounds small (3-inch) red potatoes, cut into eighths

1) Preheat oven to 425°F. Line a baking sheet with tin foil and spray with cooking spray.

2) In a large bowl, whisk mustard, olive oil, paprika, thyme, salt, and pepper together. Add potatoes and stir until well-coated. Spread across baking sheet in a single layer. Roast 15 minutes. Remove and stir. Drop oven heat to 350°F. Roast for 20-25 more minutes, or until potatoes are cooked through. Serve.

NOTE: The Dijon is pretty subtle here. You can double the coating if you want a more assertive flavor.
~~~

Sweet Potato and Chickpea Puree
Serves 6-8 (makes around 2 cups).
Adapted from Oprah Magazine.


1 medium sweet potato (about 14 ounces), scrubbed
1 can (15 ounces) chickpeas, drained and rinsed
1 small clove garlic
1 teaspoon salt
1/4 cup fat-free chicken broth
1/4 cup extra-virgin olive oil
Kosher salt and freshly ground black pepper
Hot sauce (optional)

1) Preheat oven to 425°F.

2) Prick sweet potato all over with a fork. Roast about 45 to 50 minutes, or until potato can be easily run through with a knife. Set aside to cool. Once cool enough to handle, remove flesh from skin. (It should slip right out.)

3) In a food processor, combine chickpeas, garlic, salt, sweet potato, and a little chicken broth. Get it going, and slowly add olive oil as it’s running. When olive oil runs out, slowly add the rest of the chicken broth.

4) Pour into a bowl. Salt and pepper to taste, and add a little hot sauce if you’re in the mood.

According to O Magazine: “Store any leftovers in the rigerator, and when ready to serve again, bring puree to room temperature and thin with extra olive oil."

~~~

Approximate Calories, Fat, Fiber and Price for Potatoes
141 calories, 1.4 g fat, 3.1 g fiber, $0.71

Approximate Calories, Fat, Fiber and Price for Puree
221 calories, 9.9 g fat, 5.1 g fiber, $0.33

Calculations (Potatoes)
2 tablespoons Dijon mustard (like Grey Poupon): 30 calories, 0 g fat, 0 g fiber, $0.27
1 teaspoon olive oil: 39 calories, 4.5 g fat, 0 g fiber, $0.12
3/4 teaspoon sweet paprika: 4 calories, 0.2 g fat, 0.6 g fiber, $0.03
1/4 teaspoon dried thyme, crushed in your hands: 1 calorie, 0 g fat, 0.1 g fiber, $0.03
1/2 teaspoon table salt: negligible calories, fat, and fiber, $0.01
1/4 teaspoon ground black pepper: negligible calories, fat, and fiber, $0.01
1-1/2 pounds small (3-inch) red potatoes: 490 calories, 0.7 g fat, 11.6 g fiber, $2.35
TOTAL: 564 calories, 5.4 g fat, 12.3 g fiber, $2.82
PER SERVING (TOTAL/4): 141 calories, 1.4 g fat, 3.1 g fiber, $0.71

Calculations (Puree)
1 medium sweet potato (about 14 ounces): 341 calories, 0.4 g fat, 11.9 g fiber, $0.69
1 can (15 ounces) chickpeas, drained: 500 calories, 4.6 g fat, 18.5 g fiber, $0.66
1 small clove garlic: 4 calories, 0 g fat, 0.1 g fiber, $0.05
1 teaspoon salt: negligible calories, fat, and fiber, $0.01
1/4 cup fat-free chicken broth: 4 calories, 0.3 g fat, 0 g fiber, $0.10
1/4 cup extra-virgin olive oil: 477 calories, 54 g fat, 0 g fiber, $0.46
Kosher salt and freshly ground black pepper: negligible calories, fat, and fiber, $0.03
TOTAL: 1326 calories, 59.3 g fat, 30.5 g fiber, $2.00
PER SERVING (TOTAL/6): 221 calories, 9.9 g fat, 5.1 g fiber, $0.33

When it comes to white starches like pasta, rice, bread, and potatoes, I’m a bit like Gollum from Lord of the Rings. I’ll hoard it, possibly kill for it, and occasionally beat up Elijah Wood just to be in its vicinity. Somewhere, I like to think there exists a 60-minute VHS tape of me scurrying away from the buffet table at a family event. I’m cradling plates of spaghetti to my bosom, angrily hissing “The pasta is THE PRECIOUS!” over and over until I’m disowned.

But … what was I talking about? Oh yeah – starches. I like ‘em. Maybe too much. Subsequently, I’m attempting to A) cut back, and B) be more creative with what I do make. I have a feeling this will involve a lot of bizarre grains and unorthodox purees, but this is okay. After all, what is Brooklyn, if not home for the bizarre and unorthodox? (He agrees.)

Today, both recipes - Dijon-Roasted Potatoes and Sweet Potato and Chickpea Puree – are excellent departures from the norm. The first dish, adapted from Weight Watchers, is a sophisticated alternative to plain ol’ oven fries and baked spuds. The recipe asks you to coat small red potatoes in a tangy, savory marinade, and then roast them to tender-on-the-inside, crispy-on-the-outside perfection. The result goes beautifully with frittatas or lean meats, and can be served with barbecue sauce or ketchup. Gollum would approve.

The second recipe comes from O Magazine, which I adore, despite being a childless, apartment-dwelling cynic. (Harrumph!) Many people accuse Oprah of many terrible things (like thoughtful discussion and creative empowerment), but the woman can produce a dang magazine. It’s nice to read a lady-oriented publication that doesn’t begin with the assumption we’re morons.

Tangent aside, the Sweet Potato and Chickpea Puree is sweet and savory, and another solid pairing for lean meat and produce. A little tahini could even turn it into more of a hummus-esque concoction, so go nuts with the experimentation.

(To know: the original recipe called for 1/2 cup of olive oil, which seemed Smeagol-level insane. So, using a trick from a pesto recipe, I subbed out half the olive oil for fat-free chicken broth. For comparison, I made the full-fat version as well. The Husband-Elect and I both agreed: the chicken broth adaptation was far superior. Sweet.)

That said, how’s everyone doing with resolutions so far? Any fun ideas for white starch substitutions? I’d love to hear, and the comment section is THE PRECIOUS. Er … I mean “open.”

~~~
If you like these recipes, you might also like:

• Chili-Spiced Potatoes
• Chorizo and Potato Frittata
• Lemony Hummus

~~~

Dijon-Roasted Potatoes
Serves 3 or 4
Adapted from Weight Watchers.


2 tablespoons Dijon mustard (like Grey Poupon)
1 teaspoon olive oil
3/4 teaspoon sweet paprika
1/4 teaspoon dried thyme, crushed in your hands
1/2 teaspoon table salt
1/4 teaspoon ground black pepper
1-1/2 pounds small (3-inch) red potatoes, cut into eighths

1) Preheat oven to 425°F. Line a baking sheet with tin foil and spray with cooking spray.

2) In a large bowl, whisk mustard, olive oil, paprika, thyme, salt, and pepper together. Add potatoes and stir until well-coated. Spread across baking sheet in a single layer. Roast 15 minutes. Remove and stir. Drop oven heat to 350°F. Roast for 20-25 more minutes, or until potatoes are cooked through. Serve.

NOTE: The Dijon is pretty subtle here. You can double the coating if you want a more assertive flavor.
~~~

Sweet Potato and Chickpea Puree
Serves 6-8 (makes around 2 cups).
Adapted from Oprah Magazine.


1 medium sweet potato (about 14 ounces), scrubbed
1 can (15 ounces) chickpeas, drained and rinsed
1 small clove garlic
1 teaspoon salt
1/4 cup fat-free chicken broth
1/4 cup extra-virgin olive oil
Kosher salt and freshly ground black pepper
Hot sauce (optional)

1) Preheat oven to 425°F.

2) Prick sweet potato all over with a fork. Roast about 45 to 50 minutes, or until potato can be easily run through with a knife. Set aside to cool. Once cool enough to handle, remove flesh from skin. (It should slip right out.)

3) In a food processor, combine chickpeas, garlic, salt, sweet potato, and a little chicken broth. Get it going, and slowly add olive oil as it’s running. When olive oil runs out, slowly add the rest of the chicken broth.

4) Pour into a bowl. Salt and pepper to taste, and add a little hot sauce if you’re in the mood.

According to O Magazine: “Store any leftovers in the rigerator, and when ready to serve again, bring puree to room temperature and thin with extra olive oil."

~~~

Approximate Calories, Fat, Fiber and Price for Potatoes
141 calories, 1.4 g fat, 3.1 g fiber, $0.71

Approximate Calories, Fat, Fiber and Price for Puree
221 calories, 9.9 g fat, 5.1 g fiber, $0.33

Calculations (Potatoes)
2 tablespoons Dijon mustard (like Grey Poupon): 30 calories, 0 g fat, 0 g fiber, $0.27
1 teaspoon olive oil: 39 calories, 4.5 g fat, 0 g fiber, $0.12
3/4 teaspoon sweet paprika: 4 calories, 0.2 g fat, 0.6 g fiber, $0.03
1/4 teaspoon dried thyme, crushed in your hands: 1 calorie, 0 g fat, 0.1 g fiber, $0.03
1/2 teaspoon table salt: negligible calories, fat, and fiber, $0.01
1/4 teaspoon ground black pepper: negligible calories, fat, and fiber, $0.01
1-1/2 pounds small (3-inch) red potatoes: 490 calories, 0.7 g fat, 11.6 g fiber, $2.35
TOTAL: 564 calories, 5.4 g fat, 12.3 g fiber, $2.82
PER SERVING (TOTAL/4): 141 calories, 1.4 g fat, 3.1 g fiber, $0.71

Calculations (Puree)
1 medium sweet potato (about 14 ounces): 341 calories, 0.4 g fat, 11.9 g fiber, $0.69
1 can (15 ounces) chickpeas, drained: 500 calories, 4.6 g fat, 18.5 g fiber, $0.66
1 small clove garlic: 4 calories, 0 g fat, 0.1 g fiber, $0.05
1 teaspoon salt: negligible calories, fat, and fiber, $0.01
1/4 cup fat-free chicken broth: 4 calories, 0.3 g fat, 0 g fiber, $0.10
1/4 cup extra-virgin olive oil: 477 calories, 54 g fat, 0 g fiber, $0.46
Kosher salt and freshly ground black pepper: negligible calories, fat, and fiber, $0.03
TOTAL: 1326 calories, 59.3 g fat, 30.5 g fiber, $2.00
PER SERVING (TOTAL/6): 221 calories, 9.9 g fat, 5.1 g fiber, $0.33