Menus and Recipes for a Budget - WSFA.com Montgomery Alabama news.

Menus and Recipes for a Budget

Specific characteristics of the menus are listed below:
  • The menus and recipes are designed for a healthy four-person family; they are not planned for infants, toddlers, pregnant or nursing women, or for others with special health or nutrition conditions.
  • The menus demonstrate one way of eating nutritious meals and snacks on a minimal-cost budget. A small sample of culturally diverse food stamp households prepared and evaluated the menus and recipes and found them acceptable.
  • These menus and recipes can be used to illustrate healthful food preparation techniques and choices at minimal cost; they should not be used as rigid guides.
  • The calorie level of the menus (about 9,143 each day and about 64,000 calories each week for the four person family) may need to be adjusted for some families because individuals' needs for calories vary.  Age, gender, body size, and physical activity influence the number of calories an individual needs.
  • The daily menus are not intended to be used in a specific sequence.  For example, the day of the week on which a daily menu is served can be changed to meet a family's preference.
  • Daily menus show how to combine a larger amount of les expensive foods, such as dry beans and grain products, with a smaller amount of higher priced foods, such as meats, poultry, and fish.
  • Foods used in the meal plans are usually readily available in stores and include a variety of commonly consumed meats, milk products, vegetables, fruits, grain products, and mixed dishes.
  • Nutrient dense, low-cost foods (such as orange juice concentrate, potatoes, pasta and rice) are used often in the menus, and foods with little or no nutritional value (such as soft drinks, coffee, and tea)are not included in the menus.
  • The cost of the weekly menu may vary slightly. Depending on where one lives and shops, the season of the year, and shopping opportunities and techniques used, the cost of foods on the lists could vary. · The food lists represent the amount of foods and ingredients actually used to prepare the meals for a family of four.
  • The food lists are not shopping lists. A family’s shopping list will contain only those items that are not on hand. Also, sometimes a larger amount of a food item may have to be purchased than what is used because of the package size available at the store.
  • Some convenience or ready-to-eat food items are included in the menus, but many of the foods are prepared from ‘‘scratch’’ to keep cost as low as possible.
  • Time on the recipes is indicative of preparation and cooking time. Time can vary from person to person and by type of cooking equipment (ranges, microwave ovens, and cooking utensils) used. 
     
  • While preparing snacks and meals to eat at work was not a primary constraint in planning the menus, it is possible to use these menus if one has access to a refrigerator and a microwave oven at the workplace.

  Week 1 Menus for a Family of Four 

Breakfast Lunch Dinner Snack
Mon. Orange juice(3c)
cereal(3c)
Toasted English muffin (4)
1% lowfat milk (2c)
*Turkey patties
Hamburger bun(4)
Orange juice (3c)
Coleslaw (2c)
1% lowfat milk(2c)
*Beef Noodle casserole
Lima Beans(2 c)
Banana organge salad
(2 bananas, 2 oranges) (2c)
1% lowfat milk (2c)
White bread (4 slices)
*Chickpea dip
Lemonade (4c)
Tues. Orange juice(3c)
Banana (4)
Bagel (4)
Margarine (4 tsp)
1% lowfat milk (2c)
*Crispy Chicken
*Potato salad
*Orange gelatin salad
Peaches, canned (1c)
*Rice pudding
*Turkey stir fry
Steamed rice (3c)
White bread (4)
*Peach-apple crisp
1% lowfat milk (2c)
Orange juice (3c)
Wed. Orange juice (3c)
*Cooked rice cereal
Bagel (4)
Margarine (4 tsp)
*Turkey chili
Macaroni (2c)
*Peach apple crisp
1% lowfat milk (2c)
Orange juice (3c)
*Baked cod w/cheese
*Scalloped potatoes
Spinich(1-1/3c)
Margarine (4tsp)
Chocolate pudding (2c)
*Crispy potatoes
Thurs. Orange juice (3c)
Scrambled eggs(4)
Hash browns (2c)
1% lowfat milk (2c)
Turkey ham (11 oz, 2 tbsp salad dressing)sandwiches (4)
*Baked Beans
Banana slices (2c)
*Oatmeal cookies
Orange juice (3c)
1% lowfat milk (2c)
*Beef pot roast
Egg noodles (4c)
Peas and carrots (2 c)
Orange slices (2c)
Biscuits (3)
Margarine (4 tbsp)
*Rice pudding
1 % lowfat milk (2c)
Lemonade
Fri. Orange juice (3c)
Cereal (3 c)
English muffin (4)
Margarine (4tsp)
1% lowfat milk (2c)
*Potato soup
snack crackers (5 ea)
*Tuna pasta salad
Orange slices (2c)
*Oatmeal cookies
1% lowfat milk (2c)
Beef pot roast (12 oz)
Noodles (4c)
Green Beans (1-1/3c)
Leaf lettuce (1-1/3c)
Salad dressing (4 tbsp)
*Rice pudding
1% lowfat milk (2c)
Biscuits(8)
Margarine (4 tsp)
Lemonade (4c)
Sat Orange juice (3c)
*Baked French toast
Cinnamon sugar topping (4 tsp)
1% lowfat milk (2c)
*Potato soup
snack crackers (5 ea)
*Tuna pasta salad
Apple,Orange slices(2 apples, 2 oranges) (2c)
*Rice pudding
1% lowfat milk (2c)
*Saucy beef pasta
White bread(4)
Canned pears (2c)
Orange juice(3c)
1% lowfat milk (2c)
Lemonade(4c)
Sun. Orange juice (3c)
*Baked potato cakes
White toast (4)
1% lowfat milk (2c)
Baked fish (12 oz, 4 tbsp salad dressing)sandwiches (4)
*Crispy potatoes
*Macaroni salad
Melon (1-1/3c)
Orange juice (3c)
1% lowfat milk (2c)
*Turkey-cabbage casserole (8c)
Orange slices (2c)
White bread (2 slices)
*Chickpea Dip
1% lowfat milk (2c)

          Week 2 Menus for a Family of Four 

Breakfast Lunch Dinner Snack
Mon. Orange juice(3c)
Hash browns (2))
Biscuits(8)
Margarine (4 tsp)
Jelly (8 tbsp))
*Chicken and Vegetables
*Scalloped potatoes
Grapes (12 oz)
Wheat bread(4)
Margarine (4 tsp)
*Peach Cake
1% lowfat milk(2c)
*Southwestern Salad
Steamed rice (6c)
Apple orange salad(2 apples, 2 oranges)(2c)
Margarine (4 tsp)
1% lowfat milk (2c)
Popcorn (6c)
Tues. Orange juice(3c)
Cereal (3c)
White toast  (4)
Margarine (8 tsp)
1% lowfat milk (2c)
*Pizza Meat Loaf
Noodles (4c)
Margarine (8tsp)
Orange slices (2c)
1% lowfat milk (2c)
*Spinach baked fish
Steamed rice (6c)
Peas (1-1/3c)
Wheat bread(4)
Margarine (8 tsp)
*Peach Cake
1% lowfat milk (2c)
*Shoestring Potatoes
Fruit drink (4c)
Wed. Orange juice (3c)
Bananas (1/2c)
Cereal(3c)
White toastl (4)
Jelly (8 tsp)
1% lowfat milk (2c)
*Tuna macaroni salad
White bread(4)
Margarine (4 tsp)
Apple slices (2c)
1% lowfat milk (2c)
Cocoa drink mix (2 oz)
*Stir-fried pork and vegetables with rice
Dinner rolls (4)
Margarine (4 tsp)
Mandarin oranges (2c)
1% lowfat milk (2)
Popcorn (6c)
Orange juice (3c)
Thurs. Orange juice (3c)
*Cooked rice cereal
White toast (4)
Margarine (4 tbsp)
1% lowfat milk (2c)
Hamburger (12 oz)
sandwiches (4)
**Ranch beans
**Orange gelatin salad
Banana slices (1/2c)
1% lowfat milk (2c)
Baked chicken (10 oz)
Mash potatoes (6c)
Green beans (1-1/2c)
White bread (4)
Margarine (5-1/3 tbsp)
Orange slices (2c)
1 % lowfat milk (2c)
*Chocolate rice pudding
Fri. Orange juice (3c)
Cereal (3 c)
White toast (4)
Margarine (4tsp)
1% lowfat milk (2c)
*Baked chicken nuggets
*Shoestring potatoes
Macaroni (5c)
Margarine (4 tsp)
*Orange gelatin salad
1% lowfat milk (2c)
*Baked spicy fish
Noodles (4c)
Peas and Carrots (10 oz)
White Bread (4)
Margarine (8tsp)
*Chocolate rice pudding
1% lowfat milk
Baked French fries (11oz)
Fruit drink (4c)
Sat Orange juice (3c)
Scrambled Eggs(2c)
Turkey ham (11 oz)
Bagels (4)
1% lowfat milk (2c)
*Chicken noodle  soup
Biscuits (8)
Canned peaches (2c)
Orange juice (3c)
1% lowfat milk (2c)
Cocoa drink mix (2 oz)
*Baked meatballs
Spaghetti and sauce (5c)
Leaf lettuce (2c)
Salad dressing (4 tbsp)
French bread (4)
1% lowfat milk (2c)
Ice Milk fudgesicle (4)
Sun. Orange juice (3c)
Melon (1-1/3c)
Pancakes (12)
Syrup (8 tbsp)
1% lowfat milk (2c)
Meatball (12 meatballs)sandwiches (4)
Grapes (12 oz)
*Sugar cookies
1% lowfat milk (2c)
Orange juice (3c)
Popcorn (6c)
Fruit drink (4c)



Daily menus are designed in no specific sequence. Amounts of foods that a family is expectd to use are shown in parentheses for most foods.   Amounts of allowed margarine and milk can be combined or divided differently at meals.   Recipes are provided for foods shown with asterisks.   Serving sizes are shown on the recipes .

  • Recipes for a Budget

    The 40 recipes developed for the two sample weekly menus illustrate how to combine larger amounts of less expensive foods with smaller amounts of moderately priced foods and how to follow the Dietary Guidelines for Americans. More >>
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