MENUS

MENUS

MENUS

These menus are not rigid guides and can be used in
any order. They give suggestions for thrifty food
choices and healthy ways to prepare foods. The foods
used in the menus are a variety of commonly eaten
meats, milk products, vegetables, fruits, grain
products, and mixed dishes.
The daily menus show how you can combine a
larger amount of less expensive foods, such as dry
beans and grain products, with a smaller amount of
meats, poultry, and fish. Some convenience or readyto-
eat food items are included in the menus.
However, many of the foods are prepared from
“scratch” to keep cost as low as possible.
These menus and recipes are designed for a healthy
four-person family. The amount listed after each food
item is the total amount for a family with two adults
and two children 6 to 11 years old.

WEEK 1. MENUS FOR A FAMILY OF FOUR

BREAKFAST
Orange juice (3 c)
Ready-to-eat
cereal (3 c flakes)
Toasted English
muffin (4)
1% lowfat milk (2 c)
Orange juice (3 c)
Banana (4)
Bagel (4)
Margarine (4 tsp)
1% lowfat milk (2 c)
Orange juice (3 c)
Cooked rice cereal
Bagel (4)
Margarine (4 tsp)
Orange juice (3 c)
Scrambled eggs (4)
Hash brown
potatoes (2 c)
1% lowfat milk (2 c)
Orange juice (3 c)
Ready-to-eat cereal
(3 c flakes)
English muffin (4)
Margarine (4 tsp)
1% lowfat milk (2 c)
Orange juice (3 c)
Baked French toast
Cinnamon sugar
topping (4 tsp)
1% lowfat milk (2 c)
Orange juice (3 c)
Baked potato cakes
White toast
(4 slices)
1% lowfat milk (2 c)
LUNCH
Turkey patties
Hamburger bun (4)
Orange juice (3 c)
Coleslaw (2 c)
1% lowfat milk (2 c)
Crispy chicken
Potato salad
Orange gelatin
salad
Peaches, canned (1 c)
Rice pudding
Turkey chili
Macaroni (2 c)
Peach-apple crisp
1% lowfat milk (2 c)
Orange juice (3 c)
Turkey ham (11 oz,
2 tbsp salad
dressing)
sandwiches (4)
Baked beans
Banana slices (2 c)
Oatmeal cookies
Orange juice (3 c)
1% lowfat milk (2 c)
Potato soup
Snack crackers,
low salt (5 each)
Tuna pasta salad
Orange slices (2 c)
Oatmeal cookies
1% lowfat milk (2 c)
Potato soup
Snack crackers,
low salt (5 each)
Apple orange slices
(2 apples,
2 oranges) (2 c)
Rice pudding
1% lowfat milk (2 c)
Baked fish (12 oz,
4 tbsp salad
dressing)
sandwiches (4)
Crispy potatoes
Macaroni salad
Melon (1-1/3 c)
Orange juice (3 c)
1% lowfat milk (2 c)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

DINNER
Beef-noodle
casserole
Lima beans (2 c)
Banana orange
salad (2 bananas,
2 oranges) (2 c)
1% lowfat milk (2 c)
Turkey stir fry
Steamed rice (3 c)
White bread
(4 slices)
Peach-apple crisp
1% lowfat milk (2 c)
Baked cod
w/cheese
Scalloped potatoes
Spinach (1-1/3 c)
Margarine (4 tsp)
Chocolate pudding
(2 c)
Beef pot roast
Noodles (4 c)
Peas and carrots (1 c)
Orange slices (2 c)
Biscuits (8)
Margarine (4 tsp)
Rice pudding
1% lowfat milk (2 c)
Beef pot roast (12 oz)
Noodles (4 c)
Green beans
(1-1/3 c)
Leaf lettuce
(1-1/3 c)
Salad dressing
(4 tbsp)
Rice pudding
1% lowfat milk (2 c)
Saucy beef pasta
White bread (4)
Canned pears (2 c)
Orange juice (3 c)
1% lowfat milk (2 c)
Turkey-cabbage
casserole (8 c)
Orange slices (2 c)
White bread
(2 slices)
Chickpea dip
1% lowfat milk (2 c)
SNACK
White bread
(4 slices)
Chickpea dip
Lemonade (4 c)
Orange juice (3 c) Crispy potatoes Lemonade (4 c) Biscuits (8)
Margarine (4 tsp)
Lemonade (4 c)
Lemonade (4 c)