Sunday, February 10, 2013

All 4 Weeks of On a "Food Stamp" Budget Menus, and the Shopping Lists!

SupermarketNot too long ago I took a challenge.  The challenge was to create 4 weeks of menus on a "food stamp" budget.  

I've never posted all 4 weeks together at one time before, and after recently being reminded of how hard it is for people to come up with meal plans, I am now posting all 4 weeks together just for your convenience!

I strongly recommend reading this post first, as it explains how I came to use the amount for my budget, as well as other very important information about food.

For all of you looking for healthy and realistic menus, I hope you find this helpful.  There are no trans fats in the food, with the exceptions of the peanut butter, salad dressing, the pie crust, Ritz crackers, and maybe the Spanish rice mix.  If the salad dressing, crackers, and peanut butter are purchased Trader Joe's brand, and you make your own Spanish rice mix and pie crust, then there should be no trans fats at all in the menus.

There is only one meal, the orange chicken, that is fried, but again has no trans fats in it.  I recommend heating it in the oven instead of with oil in the skillet.

What looks like an average meal plan is actually loaded with many more nutrients than a typical menu, and all thanks to the high quality of the ingredients used.  The menus are almost entirely organic, and have generous amounts of fruits, vegetables, and healthy fats in them.  The grains used are of a much higher nutrient value that typical breads and pastas.

At the very bottom of the menu plans are complete shopping lists for each of the 4 weeks.  I did this to take as much of the confusion out of what is probably a new way of shopping for many people.  Prices are from a few months ago, but should be really similar, and may even be cheaper in some cases.  :)

Berry MixThe morning snack area of each day has been left blank.  This is where a piece of fresh fruit is best eaten.  As far as price 50 cents (or $2.50 a day for 5 people) for a piece of fresh fruit, for each person, has been budgeted.  

Canned fruit has less nutrients, and has BPA mixed in from the cans, so enjoy eating nice fresh fruit!  See the bottom of this menu for prices and some choices.


Week 1

Day 1
B- Blueberry Oatmeal  (make oatmeal as directed, 1/3 bag blueberries, 1/4 cup flaxseed, little maple syrup)
S- 
L- Peanut Butter and Jelly Sandwiches + Raw Veggies (cut up carrots, celery, cucumber slices)
S- Popcorn w/ Butter and a little Salt
D- Homemade Lasagna (use the recipe on the noodle box)+ Salad (add small amounts of any raw veggies)
To do: In the morning start oats and nuts soaking for oatmeal.
Photo from NourishedKitchen.com

Day 2
S-
L- Peanut Butter and Jelly Sandwich + Raw Veggies
S- Nuts and Dried Fruit
D- Lasagna (left-overs) and Green Beans
To do: Soak kidney beans for chili.

Day 3
B- Baked Oatmeal (left-overs)
S-
L- Turkey, Cucumber and Mayo Sandwich + Raw Veggies
S- Ants on a Log (celery with peanut butter and raisins on top)
D- Vegetable Chili and Corn Bread + Salad

Day 4
B- Baked Oatmeal (left-overs), and Cold Cereal if needed
S-
L- Peanut Butter and Banana Sandwich + Raw Veggies
S- Small boxes of Organic Raisins
D- Orange Chicken (store bought, Trader Joe’s) with Organic Brown Rice + Salad
To do: Soak black beans.
Day 5
B- 10 Hard-boiled Eggs, Toast, and Bacon (save grease in a jar in refrigerator for the quiche, and the bean and kale soup)
S-
L- Turkey and Cheese Sandwiches + raw veggies
S- Popcorn with Butter and a little salt
D- Black Bean Bowls with homemade Guacamole, Organic Tortilla Chips, Spanish Rice and Corn

Day 6
B- Cold Cereal with Milk
S-
L- Black Bean (left overs) and cheese burritos + raw veggies
S- Cheese and Crackers
D- Quiche + Salad


Day 7
B- Quiche (left overs)
S-
L- Turkey, Cheese and Avocado Wraps + Raw Veggies
S- Organic Vanilla Yogurt
D- Grilled Cheese Sandwiches w/ Organic Tomato Soup + Salad


Fresh Fruit Choices:  ($17.50 per week to spend)
1- 3lb. bag of Cutie Oranges (about 24 small oranges- eaten 2 at a time)- Target  $6.59 -$0.55 per serving
1- 3lb. bag of Organic Apples (about 9 apples)- Target  $5.49  -$0.61 per serving 
1- 2 lb. bag of Organic Pears (about 7 pears)- Trader Joe's  $2.49  -$0.36 per serving
7 Bananas- Target or Trader Joe's  $0.57lb.  about $0.19 per serving
Organic Strawberries 1 lb.- TJ’s or Target  $3.49  about $0.69 per serving
Organic Grapes 1 lb.- TJ's or Target  $2.99   about $0.38 per serving

*If there is extra avocado or peppers they make a great add on to lunch.
*To cook the frozen vegetables you can either put them straight into a pot with water, then heat on the stove top, or add a steam basket into the pot for more even cooking.  Just make sure you add water up to the bottom of the basket, or you may end up burning the bottom of your pan, like I've done a few times.  :P
*A popcorn machine is a great investment.  They cost about $20 at Target.  They don't need any oil, making it healthier than pan popping, and are much safer to eat than microwaved popcorn which has been linked to Alzheimer's disease.
*We like to lightly toast the Ezekiel bread.  We just like the taste that way.

*8oz.= 1 cup
4 Tbls.= 1/4 cup

Week 2
Day 1
Chicken w/ Quinoa
B- Bake Oatmeal
S-
L- Peanut Butter and Banana Sandwich + Raw Veggies
S- Popcorn with Butter and a little Salt
D- Lasagna (from freezer left-overs) + Steamed Broccoli

Day 2
B- Baked Oatmeal (left-overs)
S-
L- Salmon dip, Crackers + Raw Veggies
S- Nuts and Dried Fruit

Day 3
B- Baked Oatmeal (left-overs)
S-
L- Peanut Butter and Jelly Sandwiches + Raw Veggies
S- Ezekiel Raisin Bread with Coconut Oil
D- Chicken with Quinoa (cook all chicken, then freeze ½ the chicken, about 1 lb. for the Alfredo- and freeze the left-over chicken broth, use 1 1/2 of sweet peppers) + Salad

Day 4
B- Mango Oatmeal (made same as week 1, day 1 blueberry, but mango instead)
S-
L- Grilled Cheese Sandwiches + Raw Veggies
S- Popcorn with Butter and a little Salt
D- Sausage w/ Peppers and Fusilli Noodles (use half the bag), (slice sausage, 1 1/2 of sweet peppers, and medium onion- cook in a little oil until onions are soft, pour half bottle of Italian salad dressing over it, serve warm over noodles) + Salad
*Soak 2 bags of pinto beans in a large pot, to make re-fried beans tomorrow.

Day 5
PopcornB- Scrambled Eggs and Ezekiel Raisin Bread Toast w/ Coconut Oil
S-
L- Hot Ham and Cheese Sandwiches + Raw Veggies
S- Vanilla Yogurt with Fruit
D- Re-fried Bean Tacos (make double beans, recipe on bag), Guacamole and Spanish Rice

Day 6
B- Blueberry Pancakes (make triple the recipe) w/ Applesauce or Yogurt
S-
L- Peanut Butter and Banana Sandwich + Raw Veggies
S- Popcorn with Butter and a little Salt
D- 7 Layer Dip (use left-over refried beans, and rice if any left, cheese, lettuce, guacamole, sour cream, salsa) and Chips
*Defrost chicken to use in Alfredo.

Day 7
B- Pancakes (left-overs)
S-
L-Peanut Butter and Jelly Sandwich + Raw Veggies
S- Nuts and Dried Fruit
D- Chicken Alfredo (use the extra chicken from quinoa meal, add cooked chicken to 1 jar of sauce then heat it up, serve over noodles) + Peas + Salad




Fresh Fruit Choices:  ($17.50 per week to spend)
1- 3lb. bag of Cutie Oranges (about 24 small oranges- eaten 2 at a time)- Target  $6.59 -$0.55 per serving
1- 3lb. bag of Organic Apples (about 9 apples)- Target  $5.49  -$0.61 per serving 
1- 2 lb. bag of Organic Pears (about 7 pears)- Trader Joe's  $2.49  -$0.36 per serving
7 Bananas- Target or Trader Joe's  $0.57lb.  about $0.19 per serving
Organic Strawberries 1 lb.- TJ’s or Target  $3.49  about $0.69 per serving
Organic Grapes 1 lb.- TJ's or Target  $2.99   about $0.38 per serving

*If there is extra avocado or peppers they make a great add on to lunch.
*To cook the frozen vegetables you can either put them straight into a pot with water, then heat on the stove top, or add a steam basket into the pot for more even cooking.  Just make sure you add water up to the bottom of the basket, or you may end up burning the bottom of your pan, like I've done a few times.  :P
*A popcorn machine is a great investment.  They cost about $20 at Target.  They don't need any oil, making it healthier than pan popping, and are much safer to eat than microwaved popcorn which has been linked to Alzheimer's disease.
*We like to lightly toast the Ezekiel bread.  We just like the taste that way.


Week 3

Day 1
S-
L- Peanut Butter and Jelly Sandwiches + Raw Veggies 
S- Popcorn w/ Butter and a little Salt
*Save the left over meat for nachos, and the bones for the soup.

Day 2
B- Baked Oatmeal (left-overs)
S-
L- Hard Boiled Eggs, Ezekiel Raisin Bread + Raw Veggies
S- Small boxes of organic Raisins
D- Shredded Chicken Nachos (w/ left-over chicken), tortilla chips, guacamole, lettuce, tomatoes, sour cream, salsa and cilantro
* Save the chicken bones, with any meat left on them, for the chicken noodle soup. 

Day 3
B- Baked Oatmeal (left-overs)
S-
L- Peanut Butter and Banana Sandwiches + Raw Veggies
S- Yogurt w/ fruit
D- Chicken Noodle Soup (from chicken bones) w/ Fusilli noodles+ Salad

Day 4
B- Blueberry Pancakes (make triple)
S-
L Turkey, Cucumber and Mayo Sandwiches + Raw Veggies
S- Popcorn w/ Butter and a little Salt
D- Homemade Pizzas (2) + Salad
*If you don't want to spend the extra $3.99 on a jar of yeast for the crust, try this recipe.
Day 5
B- Pancakes (left-overs)
S-
L- Peanut Butter and Jelly + Raw Veggies
S- Yogurt Fruit Smoothie
To do: Soak white beans.

kale and white bean soup
Photo courtesy of Nourished Kitchen.com
Day 6
B- Hard Boiled Eggs and Toast
S-
L- Tuna Fish Sandwiches + Raw Veggies
S- Dried Fruit and Nuts

Day 7
B- Mango Oatmeal
S-
L- Peanut Butter and Banana Sandwiches + Raw Veggies
S- Crackers and Cheese
D- Hamburgers, French Fries + Salad
Shape beef into patties and cook on a grill or in a skillet until they are 160 degrees on the inside.

Fresh Fruit Choices:  ($17.50 per week to spend)
1- 3lb. bag of Cutie Oranges (about 24 small oranges- eaten 2 at a time)- Target  $6.59 -$0.55 per serving
1- 3lb. bag of Organic Apples (about 9 apples)- Target  $5.49  -$0.61 per serving 
1- 2 lb. bag of Organic Pears (about 7 pears)- Trader Joe's  $2.49  -$0.36 per serving
7 Bananas- Target or Trader Joe's  $0.57lb.  about $0.19 per serving
Organic Strawberries 1 lb.- TJ’s or Target  $3.49  about $0.69 per serving
Organic Grapes 1 lb.- TJ's or Target  $2.99   about $0.38 per serving

*If there is extra avocado or peppers they make a great add on to lunch.
*To cook the frozen vegetables you can either put them straight into a pot with water, then heat on the stove top, or add a steam basket into the pot for more even cooking.  Just make sure you add water up to the bottom of the basket, or you may end up burning the bottom of your pan, like I've done a few times.  :P



Week 4


Day 1
B- Fried Eggs and Toast
S-
L- Peanut Butter and Banana Sandwiches + Raw Veggies
S- Fruit Juice Smoothies (banana and frozen strawberries+ apple juice)
D- Meatloaf (doubled) *recipe at bottom, homemade Mashed Potatoes, Broccoli
 *Soak the oats for the oatmeal.

Day 2
S-
L- Peanut Butter and Jelly Sandwiches + Raw Veggies
S- Popcorn w/ Butter and a little Salt
D- Meatloaf (left-overs),  + Salad + Baked Potatoes
 *Soak kidney beans over night for chili.

Day 3
B- Baked Oatmeal (left-overs)
S-
L- Turkey and cucumber sandwiches + Raw Veggies
S- Dried Fruit and Nuts
D- Vegetable Chili w/ Corn Bread (w/coconut oil instead of vegetable oil) + Salad

Day 4
B- Baked Oatmeal (left-overs)
S-
L- Peanut Butter and Banana Sandwiches + Raw Veggies
S- Popcorn w/ Butter and a little Salt
D- Homemade Mac N’ Cheese + Broccoli
*Place 4 of the salmon fillets in the refrigerator to defrost.

Day 5
B- Cold Cereal and Milk
S-
L- Turkey and Cheese Sandwiches+ Raw Veggies
S- Small boxes of organic Raisins
D- Salmon (4 fillets shared), Brown Rice + Salad + Green Beans
*Soak black beans for the bean bowls.

This serving size was for my daughter.  :)
Day 6
B- Pancakes (make triple)
S-
L- Scrambled Eggs, Toast + Raw Veggies
S- Fruit Juice Smoothies

Day 7
B- Pancakes (left-overs)
S-
L- Beans (left-overs) and Cheese + Raw Veggies
S- Popcorn w/ Butter and a little Salt
D- Baked Mexican Ziti, Green Beans + Salad


Fresh Fruit Choices:  ($17.50 per week to spend)

1- 3lb. bag of Cutie Oranges (about 24 small oranges- eaten 2 at a time)- Target  $6.59 -$0.55 per serving
1- 3lb. bag of Organic Apples (about 9 apples)- Target  $5.49  -$0.61 per serving 
1- 2 lb. bag of Organic Pears (about 7 pears)- Trader Joe's  $2.49  -$0.36 per serving
7 Bananas- Target or Trader Joe's  $0.57lb.  about $0.19 per serving
Organic Strawberries 1 lb.- TJ’s or Target  $3.49  about $0.69 per serving
Grapes 1 lb.- TJ's or Target  $2.99   about $0.38 per serving


Meatloaf Recipe

 2 lbs. Ground Beef
1 1/3 cups Milk
1 Tbls. + 1 tsp. Worcestershire sauce
1 1/2 tsp. dried Sage
1/2 tsp. Salt
3/4 tsp. ground dry Mustard
1/2 tsp. Pepper
2 tsp. chopped Garlic
1 Egg + 1 Egg yolk
3 1/2 slices of bread torn to small pieces, or 3/4 cup dried bread crumbs
1/2 cup chopped frozen Onions
3/4 cup ketchup or barbecue sauce

1. Heat oven to 350 degrees.
2. Mix all ingredients except ketchup.  Spread mixture in ungreased 8x8 or 13x9 inch pan.  Spread ketchup over top.  
3. Insert meat thermometer so tip is in center of loaf.  Bake uncovered 1- 1 1/2 hours, or until meat thermometer reads 160 degrees.
4. Let stand 5 minutes; serve warm.
*If you don't have quite all the spices you can either purchase them for $1-2 each or borrow a little from a friend. 

Salmon Recipe

Grease a 9x13 pan with coconut oil.  Place all the defrosted fillets skin side up on the pan.  Bake about 10-12 minutes or until the meat flakes apart with a fork.  Season as desired, such as lemon juice, a little salt, pepper, etc.

The Shopping Lists

Important to know- None of these prices are sale prices.  The cost of fresh fruit has already been included in the grocery grand total, but you will need to add your fruit choices onto the shopping list.  Milk is largely optional, but is added onto each list, with 1 8oz. cup per day, per person, plus a little extra for recipes.

Week #1 (The stock-up!)

Trader Joe’s
5- Steel cut oats, organic  $3.29 each
2- Chunk raw milk cheddar cheese  $3 each
Blueberries, frozen, organic (12oz.)  $3.99                                                                      
4 loaves- Ezekiel bread (24oz. each)  $3.99 each
3 large bags of Carrots, organic  $0.89 each
1- Organic celery $1.79
1- bag Popping corn (look on the bottom shelf in the chip isle) $1.99
3 dozen Eggs- Trader Joe’s cage-free  $2.69 each
1- 16oz. bag shredded Mozzarella Cheese (or at Target)  $3.99
2- Jars Organic jelly (any flavor)  $3.49  each
Bananas (or Target) $0.19 each
1 lb. Dried Apricots  $6.99
2- Almonds, Pistachios, Walnuts, Pecans, or any Nuts you like – about $5 each
Organic dried Cranberries  $3.99
Green Beans, frozen organic  $1.99
1 pack of 2 organic Cucumbers  $3.49
1 pack organic Sweet Peppers (red, orange and yellow) $3.79
1 bag frozen, organic Sweet Corn  $1.79
1 pack Orange Chicken (pre-made meal in freezer section) $4.99
32oz. pack organic (Quick cook) Brown Rice  $3.49
1 package nitrite/nitrate free Bacon (if at Target ideally Applegate)  $4.89
3- Avocados (2 for guacamole) (or at Target)  $1.19 each
1 bag Organic Tortilla Chips  $2.69
Salsa, organic (or at Target)  $2.29
16 oz. Bag of Shredded Mexican blend Cheese (or Target)  $3.29
2 Cereal $3 per box
Red Onion (or Target)  $0.79
1 bag organic, chopped Spinach $1.99
1 small chunk of Swiss Cheese (or just use the raw white cheddar) $2.49
Pancake mix  $3.14
2- 32 oz. Organic Vanilla Yogurts (or at Target Stonyfield yogurt) $2.99
Tomato Soup, organic 32oz. , in a box on shelf  $1.99
2 packs Butter- Kerry Gold brand (from grass-fed cows)  $2.99 each
1 pack Wheat Tortillas  $2.99
Olive Oil  $5.49
1 jar Coconut Oil, organic  $5.99
Cinnamon (or at Target)  $1.99
Mayonnaise  $3.99
2 bags Strawberries, frozen and organic  $3.49?
Brown Rice Fusilli  $1.99
1- Roasted Turkey Lunch Meat (no nitrites/nitrates- Applegate which has no added hormones)  $3.99   = $188.30
3 gallons cow Milk (already added in at end)

Target

Oven ready Lasagna Noodles (Target brand)  $1.69
1 lb. ground organic, grass-fed Ground Beef- Thousand Hills brand  $6.49
1 jar organic Spaghetti Sauce (either TJ’s, or Target carries Ragu Traditional Organic)  
                                                                                    $2.49 each
100% Grated parmesan cheese  $1.37
24 oz. container of low-fat cottage cheese (or 30 oz. of ricotta) $1.94
16oz. box organic Salad mix  $6.99  (enough for 5 meals)
40oz. Peanut butter  $6.19
32 oz. Organic Raisins  ? $3.99
2 packs of 6 boxed organic raisins ? $1.79 each
Corn Bread mix ( I like Krusteaz) $1.99
2- Dried Kidney Beans  $1.49 each
1 can organic Tomatoes, diced  $1.99
1 packet Chili Seasoning  $1
1 package Dried Black Beans $1.49
3 Spanish Rice Mix  $1.27 each
Whole Wheat Ritz Crackers  $2.39
2 Roll out Market Pantry brand Pie Crusts (in refrigerator or freezer section)  $2.49
1 Package Alaska Wild Caught frozen Salmon fillets 24 oz.  $12.99- these are often on sale
2 Dried pinto beans (to make refried beans)  $1.49 each
1 bag Onions, frozen and diced $1.39
2-3 Salad Dressings   about $2 each
= $76.23


Week #2

Trader Joe’s

1 Dozen Eggs (Trader Joe’s cage-free)  $2.69
1 Lemon (or at Target) $0.49
Macaroni Noodles- Organic Brown Rice  $1.99
8 oz. Shredded Cheddar Cheese  $1.99
Dried or Fresh Dill (or at Target)  $1.99
Sour Cream, organic  $2.69
Chicken- 2 lbs. organic, chicken thighs  $4.99/lb.= $9.98
Quinoa (in the noodle section)  $3.99
2- Packs Organic Sweet Peppers (red, orange, yellow) $3.79 each
2 Chicken Broth- Organic, free-range 16oz.  $1.99
Frozen Mango chunks  $2.69
Sausage- 16 oz, nitrite/nitrate free  $3.99
1 Ham or Turkey lunch meat- Applegate, nitrite/nitrate free (or at Target)  $3.99
1 32 oz. Vanilla Yogurt, organic (or Stonyfield at Target) $3.49
2- Avocados (for guacamole) (or at Target)  $1.19
Pancake mix  $3.14
Spaghetti Noodles- Brown Rice, organic (to use in Chicken Alfredo)  $1.99
1- Bag frozen organic Peas  $1.99
Bananas (or at Target) $0.19 each
Fresh Fruit
2 bags Salad mix, organic  $2.49
Broccoli, frozen and organic  $2.49
1 jar Applesauce organic  $2.99
3 loaves Ezekiel bread  $3.99 each
2 loaves Ezekiel Raisin bread  $4.29
Butter- Kerry Gold (from grass-fed cows)  $3.99 each
Alfredo Sauce 16.9oz. jar  $2.79
Taco Shells, organic $1.99
= $102.14
2 gallons cow Milk (already added in at end)

Week #3
___________________________________

Trader Joe’s
1- 5 lb. Whole Chicken, organic $2.99/lb.=$14.95
1- 5 lb. bag Russet Potatoes, organic  $3.99
4- bags Carrots, organic  $0.89 each
2 Packs of Celery, organic  $1.79 each
3 dozen Eggs (Trader Joe’s cage-free)  $2.69 each
Vanilla Yogurt, 32oz. organic  $3.49
Pancake mix $3.14
1- 2 pack Cucumbers organic  $3.49
32oz. Shredded Mozzarella (or at Target)  $3.99
7 Bananas (or at Target)  $0.19 each
1.5 lbs. Chicken thighs, organic  $4.99/lb= $7.49
Peas- frozen, organic  $1.99
Strawberries- frozen, organic  $3.49
Sour cream, organic  $2.69
Cheese- raw milk cheddar   about $3/ chunk
French Fries, skin on- Trader Joe’s  $1.99
3 loaves Ezekiel Bread  $3.99 each
Fresh Fruit
Butter- Kerry Gold (from grass-fed cows)  $3.99
Ketchup, organic  $1.99
Wheat hamburger buns  $2.49
= $90.68
3 gallons of cow Milk (already added in at the end)

Target

1 Jar Spaghetti Sauce, organic (half jar for pizzas- freeze extra)  $2.49
1 pack Pepperoni slices or veggies for Pizzas  $3
Salad- extra-large container, organic mix  $6.99
Dried White Beans  $1.49
1 Bunch of Kale  $0.99
11oz. packet Tuna Fish  about $3.49
3 lb. Ground Beef- grass fed, organic Thousand Hills brand –freeze 2  $6.49 each                                                                                                                                 
Fresh Fruit
5 lbs. All Purpose Flour, organic  about $2.99
BBQ Sauce  about $2.50
Kidney Beans, dried  $1.49
Corn Bread mix  $1.27
1- 6 pack of organic raisins  $1.79
Black Beans, dried  $1.49
= $49.45

Week #4

Trader Joe’s
2 gallons of cow  Milk (already added in at the end)
2 dozen Eggs, Trader Joe’s cage-free  $2.69 each
Bananas  $0.19 each
1 Bottle organic Apple Juice  $3.69
Broccoli- frozen, organic  $2.49
Green Beans- frozen, organic  $1.99
Macaroni Noodles- Brown Rice, Organic  $1.99
Butter- Kerry Gold brand (grass-fed cow butter)  $3.99
8oz.  Shredded Cheddar Cheese (or at Target)  $1.99
Sour cream, organic  $2.69
Pancake mix  $3.14
1 Pack Turkey lunch meat, nitrite/nitrate free (Applegate’s, also at Target) $3.99
1- 2 pack Cucumbers organic  $3.49
Corn Noodles  $1.79
1 Jar of Spaghetti Sauce, organic (or at Target)  $2.49
8oz. Mozzarella Cheese  (or at Target)  $1.99
3 loaves Ezekiel bread    $3.99 each
2 bags Salad mix, organic   $2.69 each
=$59.78  

Grand Total=  $566.58 
+ $70 fresh fruit ($2.50/day, or 50cents per person per day)
+ $25.97 for the “extras’
+ $30 for milk  (1 8oz glass per person per day, plus some extra for recipes)
Grand Total= $692.55

Extras- optional
1 lb. Ground Flaxseed     about $6-7
Dried Basil         $1.99
1 jar of Garlic     $3.49
Milk    $3/ gallon  at Trader Joe’s (I like this one because it’s lightly pasteurized)- cost added above
Mustard  $1
Cilantro  $2.50
Pickles  $3
Real Maple Syrup $6.99

Fresh Fruit Choices:  ($17.50 per week to spend)
1- 3lb. bag of Cutie Oranges (about 24 small oranges- eaten 2 at a time)- Target  $6.59 -$0.55 per serving
1- 3lb. bag of Organic Apples (about 9 apples)- Target  $5.49  -$0.61 per serving 
1- 2 lb. bag of Organic Pears (about 7 pears)- Trader Joe's  $2.49  -$0.36 per serving
7 Bananas- Target or Trader Joe's  $0.57lb.  about $0.19 per serving
Organic Strawberries 1 lb.- TJ’s or Target  $3.49  about $0.69 per serving
Grapes 1 lb.- TJ's or Target  $2.99   about $0.38 per serving

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