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Recipes and Tips for Healthy, Thrifty Meals

Savvy Consumer - Recipes and Tips for Healthy, Thrifty Meals

The following two food lists show you all of the foods you would need to prepare each week of sample menus on pages 14 to 17 for a family of four.

IMPORTANT: The food lists are not shopping lists. Your shopping list will contain only those tems that you do not have on hand. Also, sometimes you may need to buy more food than the menu or recipe calls for because of the package size.

The food lists contain large amounts of nutritious, low-cost foods such as potatoes, macaroni, and rice. Foods with little or no nutritional value— such as soft drinks, coffee, and tea— are not included.
Depending on where you live and shop and the season of the year, the cost of foods on the lists will vary.

WEEK 1: FOOD FOR A FAMILY OF FOUR

BREADS, CEREALS, AND OTHER GRAIN PRODUCTS
Bagels, plain, enriched	(8) 1 lb
Bread crumbs	2 oz
Bread, white, enriched	2.2 lb
English muffins	8
Bread, French, enriched	8 oz
Hamburger buns, enriched	8
Crackers, snacks low salt	4 oz
Oatmeal, quick, rolled oats	3 oz

WEEK 1: FOOD FOR A FAMILY OF FOUR CONTINUED

MEAT AND MEAT ALTERNATIVES
Beef chuck roast	2.5 lb
Beef, ground, lean	2.4 lb
Chicken, fryer	1.5 lb
Fish Breaded portions, frozen	1 lb
Cod, frozen	1 lb
Tuna fish, chunk-style, water-pak	12 oz
Turkey breast	2 lb 4 oz
Turkey, ground	2 lb
Turkey ham (deli)	11 oz
Beans, kidney, canned	1 lb 11 oz
Beans, lima, dry	6 oz
Beans, northern, canned	9 oz

Beans, garbanzo (chickpeas), canned	10 oz
Eggs, large	15
FATS AND OILS
Margarine, stick	7 oz
Shortening	2 oz
Salad dressing, mayonnaise-type	1 lb
Vegetable oil	9 fl oz
SUGARS AND SWEETS
Sugar, brown	2 oz
Sugar, granulated	1 lb
Chocolate pudding, instant	3 oz
Lemonade (ready-to-drink)	1 gal

OTHER FOOD ITEMS (Small amounts are used in preparing the recipes and other foods in the menu, purchase as needed.

Baking powder

Baking soda

Beef bouillon cubes

Black pepper, red pepper

Catsup

Chicken bouillon cubes

Chili powder

Cinnamon

Cornstarch

Cumin

Dry mustard Gelatin, unflavored Lemon juice, bottled Onion powder Oregano Paprika Parsely flakes Salt Soy sauce, reduced sodium Sweet pickle relish Vanilla Vinegar

WEEK 2: FOOD FOR A FAMILY OF FOUR

BREADS, CEREALS, AND OTHER GRAIN PRODUCTS
Bagels, plain, enriched	(4) 8 oz
Bread crumbs	3 oz
Bread, French, enriched	4 oz
Bread, white, enriched	2 lb
Bread, whole-wheat	1 lb
Hamburger buns, enriched	8
Rolls, dinner, enriched	4
Ready to eat cereal: Corn flakes Toasted oats	1 oz 10 oz
Flour, enriched	1 lb 7 oz

WEEK 2: FOOD FOR A FAMILY OF FOUR CONTINUED

MEAT AND MEAT ALTERNATIVES
Beef, ground, lean	3 lb 15 oz
Chicken, fryer	1 lb 13 oz
Chicken, thighs	2 lb 12 oz
Fish (flounder, cod)	2 lb
Tuna fish, chunk-style, water-pak	12 oz
Pork, ground	1 lb 7 oz
Turkey, ground	1 lb
Turkey, ham	11 oz
Beans, garbanzo (chickpeas), canned	15 oz

Beans, garbanzo (chickpeas), canned	10 oz
Eggs, large	15
FATS AND OILS
Margarine, stick	7 oz
Shortening	2 oz
Salad dressing, mayonnaise-type	1 lb
Vegetable oil	9 fl oz
SUGARS AND SWEETS
Sugar, brown	2 oz
Sugar, powdered	3 oz
Sugar, granulated	9 oz

Jelly	8 oz
Molasses	1 fl oz
Pancake syrup	2 oz
Chocolate chips, semi-sweet	2 oz
Fruit drink	1 gal
Fudgesicles, ice milk	4
OTHER FOOD ITEMS (Small amounts are used in preparing the recipes and other foods in the menu, purchase as needed. Baking powder Baking soda Black pepper Catsup

Chicken broth, reduced sodium Chili powder Cinnamon Chocolate drink mix, powdered Dried onion Garlic powder Gelatin, unflavored Italian herb seasoning Lemon juice, bottled Oregano Paprika Salt Soy sauce, reduced sodium Vanilla Vinegar



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