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Breakfast = 430 calories Upside-Down Omelet · Nonstick Cooking spray - $1.74 for 8oz. 8oz = 0 calories. Total = 0 cal · 2 eggs - $0.78 for 6 eggs. 1 egg = 63 calories. Total = 126 calories · ¼ chopped, pre-cooked turkey (optional) – 1.58 for 1 lb. 4 oz = 250 cal. Total = 125 cal · ¼ cup cherry tomatoes – 2.98 for a package. 1 cup = 27 calories. Total = 7 calories · 2 tbsp. chopped spinach – 4.48 for 2 cups. 1 cup = 45 calories. Total = 6 calories · Salt & Pepper to taste - $0.98 for both. No cal in either. Total = 0 cal · 1 cup orange juice - $ 2.92 for a bottle (448 oz). 8 oz = 110 calories. Total = 166 calories Total cost = $15.46
 * Sunday **

Snack = 50 calories · Carrot & Celery Sticks - $2.98 for the package. ¼ package = 30 calories. Total = 50 calories Total cost = $2.98

Lunch = 516 calories Thai One On Wrap · 1 whole-wheat Tortilla - $1.89 for 8. 1 = 70 calories. Total = 70 calories · 1 ½ Tbsp. Peanut Butter - $1.72 for 1 jar (18 oz). 2 Tbsp = 190 calories. Total = 143 calories · 2/3 cup chopped pre-cooked chicken - $2.50 for 12 oz. 3 oz = 110 calories. Total = 200 calories · ¼ cup chopped mixed greens. – Already purchased spinach. 1 cup = 45 calories. Total = 12 calories · 1 tsp chopped cilantro - $2.92 for a package. ¼ calories = 1 calorie. Total = 1 calorie · 1 cup milk - $2.77 for a gallon. 1 cup = 90 calories. Total = 90 calories · 1 cup water – free from tap. 1 cup = 0 calories. Total = 1 calories Total cost = $11.80

Dinner = 786 calories Sauteed Shrimp with Asparagus · 2 Tbsp. Olive Oil - $4.82 for 17 oz. 1 Tbsp. = 120 calories. Total = 240 · 1 clove garlic – $0.68 for 1 blub. 1 clove = 5 calories. Total = 5 calories · 10 oz peeled shrimp - $5.48 for 14 oz. 3 oz = 100 calories. Total = 334 calories · 1 cup chopped asparagus – 2.94 for a lb. 1 cup = 27 calories. Total = 27 calories · Salt & Pepper for taste – already purchase. No calories in either. Total = 0 cal · 2 cup milk – already purchased. 1 cup = 90 calories. Total = 180 calories. Total cost = $13.92

Sunday Total Cost = $44.16 Total Calories = 1782 calories

Breakfast = 496 calories Pleasin’ Yogurt Breakfast Pafrait · 1 cup low fat yogurt - $1.82 for 32 oz. 1 cup (16oz) = 210 calories. Total = 210 calories · ½ cup crunchy low-fat cereal – 3.42 for a box. 1 cup = 190 calories. Total = 95 calories · ½ Cup fresh fruit - $3.48 for package of Strawberries. 1 cup = 50 calories. Total = 25 calories · 1 cup orange juice – already · . 1 cup – 110 calories. Total = 166 calories Total cost = 8.78 Snack = 304 calories Cottage Cheese with Pineapple · 1 cup cottage cheese - $2.22 for 24 oz. ½ cup = 122 calories. Total = 244 · 2 slices of pineapple – $1.00 for 1 can (20 oz). 2 slices = 60 calories. Total = 60 calories Total cost = $3.22
 * Monday **

Lunch = 612 calories Veggie & Melted cheese Wrap · 1 Tbsp Olive oil – already purchased. Total = 240 calories · ¼ cup chopped zucchini – $1.50 for a lb. 1 = 4 calories. Total = 2 calories · ¼ cup cherry tomatoes – already purchased. 1 cup = 27 calories. Total = 7 calories · 2 slices Monterey Jack – $3.48 for 10 slices. 1 slice = 90 calories. Total = 180 calories · 1 large whole-wheat tortilla – already purchased. Total = 70 calories · ½ cup packed baby spinach – already purchased. Total = 1 cup = 45 calories. Total = 23 calories · Cooking spray – already purchased. Total = 0 calories · Salt & Pepper to taste – already purchased. Total = 0 calories · 1 cup of milk – already purchased. 1 cup = 90 calories. Total = 90 calories · 1 cup water – free from tap. 1 cup = 0 calories. Total = 0 calories. Total cost = $4.98

Dinner = 374 calories So-Fancy Fish Pack · 6 oz Raw Talapia - $3.98 for a package of 6. 6 oz = 100 calories. Total = 100 calories. · 8 thin asparagus stalks. – already purchased. 1 cup = 27 calories. Total = 27 calories · 2 lemon slices - $0.54 for a lemon. 1 slice = 2 calories. Total = 4 calories · 1 Tbsp. light whipped butter - $2.28 for 15 oz. 1 Tbsp = 45 calories. Total = 45 calories · ½ Tbsp. chopped fresh parsley - $2.92 for package. 1 tbsp = 2 calories. Total = 16 calories · ½ tsp crushed garlic – already purchased. 1 tsp. = 4 calories. Total = 2 calories · ½ tsp salt – already purchased. Total = 0 calories · 2 cups milk - already purchased. 1 cup = 90 calories. Total = 180 calories. Total cost = $ 9.72

Total cost = $26.70 Total Calories = 1784

=Tuesday= __Breakfast__ Kellogg’s Raisin Bran Cereal (1 serving of Grains) Skim milk (1 serving of Milk) Fresh banana (1 serving of Fruits)

__Lunch__ Salad (2 servings of Vegetables) Country Vegetable Soup (1 serving of Vegetables)

__Dinner__ Chicken & Veggie kabob (2 servings of Meat & 1 serving of Vegetables) Fruit salad (1 serving of Fruits)

__Snacks__ Blueberry Yogurt (1 serving of Milk) Fat Free Cottage Cheese (1 serving of Milk) =Wednesday= __Breakfast__ Quaker Instant Oatmeal (1 serving of Grains) Skim milk (1 serving of Milk) Fresh strawberries (1 serving of Fruits)

__Lunch__ Turkey Sandwich on Whole wheat bread (1 serving of Meat & 2 servings of Grains) Salad (2 servings of Vegetables) Strawberry Yogurt (1 serving of Milk)

__Dinner__ Flank Steak (4 servings of Meat) Baked Potato (1 serving of Vegetables) Steamed Broccoli (1 serving of Vegetables) Whole Grain Dinner Roll (1 serving of Grains) Skim milk (1 serving of Milk)

__Snacks__ Fresh Blueberries (1 serving of Fruits)

__Shopping List__ ½ Gallon Dean’s Skim Milk $2.99 15 oz. Box Kellogg’s Raisin Bran cereal $3.99 Banana $0.39 Lettuce Iceberg $1.99 12 oz. Cherry tomatoes $3.99 2 Green Peppers $2.18 1 Cucumber $0.99 2 Miller Poultry Chicken Breasts $3.11 16 oz. Strawberries $4.99 ½ lb. Grapes $1.49 ½ pint Blueberries $2.50 6 oz. Blueberry Yogurt $0.80 6 oz. Strawberry Yogurt $0.80 8 oz. Dean’s Low Fat Cottage Cheese $1.49 2.5 oz. Turkey Lunchmeat $0.79 16 oz. Centrella Wheat Bread $1.19 1 lb. USDA Flank Steak $8.99 1 Potato $0.59 12 oz. Centrella Rolls $1.00 1 Head Broccoli $1.29

1 cup fat-free skim milk (to drink) (1 serving dairy group) ½ cup fat-free skim milk (to put in cereal) (½ serving dairy group) 2 cups wheat fiber cereal (2 servings meat & bean group) 2 eggs, scrambled (2 servings meat & bean group) 1 cup low-fat yogurt with 1 cup of blueberries on top (1 serving dairy group & 1 serving fruit group) 2 slices whole wheat bread with chicken salad (2 servings grain group & 2 servings meat & beans group) Spinach Side salad (2 cups) with ¼ cup tomato, ¼ cup carrot, ¼ cup cucumber with light ranch dressing (2 ¾ servings vegetable group) 1 cup of apple juice (1 serving fruit group) An apple with 1 tablespoon of peanut butter (1 serving fruit group & 1 serving meat & beans group) 4 oz. of Salmon (4 servings meat & bean group) 1 ½ cups cooked brown rice (1 ½ serving grain group) 1 cup fat-free milk (1 serving dairy group) 1 cup asparagus (1 serving vegetable group) Whole-wheat tortilla chips with salsa (1 serving grain group) 1 gallon fat-free Prairie Farms Milk $2.56 1 lb box of Total Fiber Whole-Grain Wheat Cereal $4.63 1 Prairie Farms Yogurt $0.79 1 cup Oregon Blueberries $4.05 Grade A Large 12 Count Gallon of Eggs $2.56 1 loaf Sara Lee Whole Wheat Bread $3.19 1 pound of Delavan Finer Foods Chicken Salad $5.99 1 bottle Ranch Dressing $0.99 Dole Spinach salad mix $2.89 1 tomato $0.99 1 bag of baby carrots $2.99 1 cucumber $0.89 1 bag of Sage Gala Apples $4.99/11 apples 1 Jif Peanut Butter 3.99 1 bottle of Simply Apple Juice $3.89 Our Family Salmon 4 oz. $4.27 Uncle Bens Instant Brown Rice $3.43 1 bag of Green Giant Asparagus $3.43 1 bag Tostitos Whole-wheat tortilla chips $3.99 Pace Salsa $3.39
 * __Thursday__ **
 * Breakfast **
 * Snack **
 * Lunch **
 * Snack **
 * Dinner **
 * Snack **
 * Grocery List **

Total Cost for Thursday = $63.90 =__Friday__= __Breakfast - 365 Calories__ 2 Multi Grain Eggo Waffles(1 serving) 180 calories 1tbsp Peter Pan Peanut Butter(1 serving) 105 calories 1 cup of Walmart skim milk(1 serving) 80 calories
 * 2 servings grains/breads/cereal group
 * 1 serving meats/beans/eggs/nuts group
 * 1 serving dairy group

__Lunch - 450 Calories__ 2 slices wheat bread(1 serving) 120 calories 2 slices Oscar Mayer turkey breast(1 serving) 60 calories 1 slice Kraft American Cheese(1 serving) 60 calories 1 sm bag Baked Lays(1 serving) 130 calories 1 cup of Walmart skim milk(1 serving) 80 calories
 * 2 servings grains/breads/cereal group
 * 1 servings meats/beans/eggs/nuts group
 * 1 serving dairy group
 * 1 serving snacks group
 * 1 serving dairy group

__Dinner - 276 Calories__ 3 oz Dole Baby Spinach salad(1 serving) 30 calories 2 slices chopped Oscar Mayer turkey breast(1 serving) 60 calories 1/2 cup Walmart Brown Rice (1 serving) 106 Calories 1 cup of Walmart skim milk(1 serving) 80 calories
 * 1 servings vegetable group
 * 1 servings meats/beans/eggs/nuts group
 * 1 serving grains/breads/cereal group
 * 1 serving dairy group

__Snacks__ Banana - 121 calories 12 baby Carrots - 35 calories 2 Oreos - 140 calories
 * 1 serving fruits group
 * 1 serving vegetables group
 * 1 serving snack group

__Total Calories__ = 1,367

__Grocery List__ 1 loaf Walmart Wheat Bread - $1.49 1 pkg Kraft American Cheese Slices - $2.50 1 pkg Baked Lays - $0.99 1 pack multi grain Eggos - $3.50 1 gallon skim milk - $2.39 1 pkg Oscar Mayer Turkey Breast - $3.00 1 bag Dole Spinach Salad - $2.50 1 pkg Walmart Brown Rice - $1.95 Peter Pan Peanut Butter - $3.86 Bananas - $.56/lb - approximately $1.00 Oreos - $2.50 __Total__: $24.68

=Saturday= __Breakfast __ Kashi Go Lean Cereal (1 1/2 servings; 1 1/2 cup; 210 calories) Skim milk (1 serving; 1 cup; 83 calories) Banana (1 serving, 1 medium banana; 105 calories) 100% Pineapple/Orange Juice (1 serving; 8 oz; 120 calories) __Lunch __ Skim milk (1 serving; 1 cup; 83 calories) Seasoned Grilled Salmon (1 serving; 8 oz; 250 calories) Romaine Lettuce (1 serving; 1 cup; 13 calories) Fat Free Honey Dijon Dressing (2 tsp; 40 calories) Cherry Tomatoes (1 serving; 1/2 cup; 15 oz) __Dinner __ Whole Wheat Capellini Pasta (4 servings; 2 cups; 344 calories) Baked Chicken Breast (1 serving; 8 oz; 141 calories) Crumbled Feta Cheese (1/2 serving; 1/4 cup; 99 calories) Broccoli (1 serving; 1/2 cups; 17 calories) Garlic (1/4 serving; 2 cloves; 9 calories) Cherry Tomatoes (1 servings; 1/2 cup; 15 calories) Olive Oil (3 tsp; 120 calories) __Snack #1 __ Peach Yogurt (1 serving; 6 oz; 80 calories) __Snack #2 __ Dry Roasted Peanuts (1/2 servings; 2 oz; 170 calories)

__Grocery List __ Kashi Go Lean Cereal $3.00 Schnucks ½ Gallon Skim Milk $1.79 Banana $0.39 Dole 100% Pineapple/Orange Juice $2.50 Seasoned Grilled Salmon $8.49/lb Romaine Lettuce $2.50/bag Maple Grove Fat Free Honey Dijon Dressing $2.39 Cherry Tomatoes $2.50/package Racconto Whole Wheat Capellini Pasta $1.67 Chicken Breast $2.99/lb Athenos Crumbled Feta Cheese $2.69 Broccoli $1.99 Garlic $0.69 Pompeian Olive Oil $4.69 Blue Bunny 85 Peach Yogurt $0.69 Schnucks Dry Roasted Peanuts $2.00

I chose the products on the grocery list because generic products were just as healthy in the cases of the milk, peanuts, and produce. Most of these products could be used for more than one day which also increases savings.

Week Grocery List Great Value Non-Stick Cooking Spray - $1.74 1 Dozen Eggs - $1.84 Pre-Cooked Turkey – $1.58 1 package Cherry Tomatoes - $2.98 2 Packages Spinach - $4.48 Salt and Pepper - $0.98 1 gal Simply Orange Orange Juice – $2.92 1 package of Whole-Wheat Tortillas - $1.89 1 jar Peanut Butter – $1.72 1 package Pre-cooked Chicken - $2.50 1 package cilantro – $2.92 1 Gallon of Milk - $2.77 1 jar olive oil – 4.82 1 garlic bulb - $0.68 1 package of peeled shrimp - $5.48 1 gallon of yogurt - $1.82 1 box of Go Lean Cereal - $3.42 1 package of Strawberries - $3.48 1 package of Cottage Cheese - $2.22 1 zucchini - .$0.50 1 package Monterey Jack Cheese - $3.48 1 Package of Tilapia - $3.98 1 lemon - $0.54 1 tub of butter - $2.28 1 loaf Wal Mart Bread - $1.49 1 pack of Multi-Grain Eggos - $3.50 1 can Country Vegetable Soup - $1.10 15 oz box Raisin Bran Cereal - $3.99 2 Bananas - $0.78 2 Green Peppers - $2.18 2 Cucumbers - $1.98 ½ lb grapes - $1.49 ½ pint Blueberries - $2.50 1 lb USDA Flank Steak - $8.99 1 potato - $0.59 12 oz Centrella Rolls - $1.00 1 head Broccoli - $1.29 1 lb Delavan Chicken Salad - $5.99 1 bottle Ranch Dressing - $0.99 1 tomato – 0.99 1 bottle Simply Apple Juice - $3.89 1 Package Salmon - $4.27 1 box Uncle Ben’s Instant Brown Rice - $3.43 1 bag Tostitos Whole-Wheat Tortilla Chips – $3.99 1 Jar Pace Salsa - $3.39 1 bag Romaine Lettuce - $2.50 1 box Whole-Wheat Pasta - $1.67 Crumbled Feta Cheese - $2.69 Dry Roasted Peanuts - $2.00

Total cost = $132.24