Healthy grocery list and menus

April 10, 2013 

Healthy grocery list

Registered dietitian Laura Stepp’s suggested one-week grocery purchase, with prices based on a recent day at a Lexington-area Publix store.

Sliced turkey lunch meat, 8 oz. $4.50

Mozzarella cheese, 16 oz. $4.99

Swiss cheese, 16 oz. $4.99

Publix Honey Nut cereal, 12.25 oz. $2.25

Quaker Oats oatmeal, 30 oz. $3

Dried lima beans, 16 oz. bag $1.99

Dried black beans, 16 oz. bag $1.99

Rice, 16 oz. $1.09

Dannon yogurt, 32 oz. $2

Apples, 3 lb. bag $4.99

Publix whole wheat bread $2.59

2 whole chickens, 4.85 lbs. each $14.42

Lean ground beef, 2.48 lbs. $12.38

Diced tomatoes/chilies, 5 cans $3

Publix spaghetti pasta, 2 boxes $2.43

One dozen large eggs $2.39

Two tubs, Smart Balance butter $3.59

Gallon, 2-percent milk $3.79

Four mangos $4

Four navel oranges $2

Four plums $2

Loose leaf lettuces, two heads $2.98

Box of grape tomatoes $2

Broccoli/cauliflower bag $2.50

Frozen Calif. Blend veggies $2.50

Frozen Japan blend veggies $2.50

Celery bunch $1.69

Carrots, 16 oz. $1

Green beans $2

Bananas, ($0.69 a lb.) $1.50

Grapes, 1 lb. $1.69

Bell pepper $0.69

Strawberries, 16 oz. $2.99

Publix ranch salad dressing $2

Publix natural peanut butter, 16 oz. $3.19

Welch’s Natural grape jelly, 27 oz. $1.99

Brownie mix $1.99

Total $117.59

What these items can make for a family of four

Breakfast

• Cereal and fruit

• Eggs, toast and fruit

• Oatmeal or yogurt and toast

Lunch

• Peanut-butter-and-jelly sandwiches

• Sliced turkey sandwiches

• Grilled cheese sandwiches with garden salad or fruit salad

Dinner

• Chicken

• Ground beef

• Sides of rice, lima or black beans

• Broccoli

• Cauliflower

• Garden salad

More green for your green

In an effort to make fresh, locally grown, organic vegetables more affordable, City Roots is now offering all SNAP participants a special program in which they will receive “two for one” on all food purchases at City Roots. The in-town farm is located at 1005 Airport Blvd., (803) 254-2302, www.cityroots.org

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