SNAP MEAL PLAN

CREATED BY : LUNA AQUINO

 DAY 1: BREAKFAST FRENCH TOAST
INGREDIENTS: DIRECTIONS:
1. Preheat the griddle over medium heat, or set the
2 large eggs ($1.32 w/12 eggs) frying pan to 375 degrees.
2. Put the eggs, milk, and vanilla in a pie pan or
shallow bowl and beat the ingredients with a fork
½ cup nonfat milk ($2.59 1 gallon) until mixed.
3. Grease griddle or pan w/ a thin layer of oil or
½ teaspoon vanilla extract ($1.98) nonstick spray
4. Dip both sides of the bread, one slice at a time
6 slices of whole wheat bread($2.88) 5.
on the mixture, and cook on pan or griddle.
Cook until fully brown on both sides, should leave
4 minutes on each side.
Syrup or any other toppings 6. Then serve with your french toast with some
(optional) ($1.33) toppings (optional).

TOTAL: $10.01
 DAY 1: LUNCH QUESADILLAS W/ EGGS
INGREDIENTS: DIRECTIONS:
1. Put 2 tablespoons of cheddar or cojack
cheese and ¼ of the scrambled egg on each
½ Cup cheddar or cojack cheese tortilla.
(grated) ($1.74) 2. Heat up 2 quesadillas at a time in microwave
on high to 30 to 45 seconds or until the
cheese is fully melted.
2 eggs (scrambled) ($1.32) 3. Then top with salsa and fold tortilla in half
and serve.
4 flour tortillas (6-8 inch) ($2.28)

4 salsa (4 teaspoons, optional) ($1.62)

Total: $6.96
 DAY 1: DINNER BEEF AND CABBAGE
INGREDIENTS:
1 green cabbage head (washed and cut into
bite-sized pieces) ($2.04)
1 onion, medium (chopped) ($0.54 each)
1 pound ground beef, lean (90% lean) ($2.88)
2 sprays of non-stick cooking spray ($1.58)
1 teaspoon garlic powder ($1.98)
¼ teaspoon black pepper ($1.98)
Salt (to taste , optional) ($0.92)
Red pepper flakes (to taste, optional) ($0.98)
TOTAL: $12. 09
DIRECTIONS:
1. Chop cabbage and onions, set aside.
2. In a large skillet, cook the ground
beef on to medium heat until
browned. Then drain the fat. Set the
beef to the side.
3. Spray the skillet with a non-stick
cooking spray. Cook the onions on
medium heat until its soft.
4. Add cabbage to the onions and cook
until cabbage starts to brown.
5. Then stir the beef into the cabbage
and onion mixture.
6. Then season with garlic powder, salt,
and pepper if you desire. Add he red
peppers flakes if you like it to be
spicy. These are optional.
DAY 2: BREAKFAST AVOCADO MELON BREAKFAST
SMOOTHIE
DIRECTIONS:
INGREDIENTS:
1. Cut avocado in half, remove pit.
1 large, ripe avocado ($0.98 each)
2. Scoop out flesh, place in blender.
1 cup honeydew melon chunks (about 1
3. Add remaining ingredients; blend well.
slice) ($3.28)
4. Serve cold (stir before pouring into
Lime, juiced (1 ½ tsp lime juice) ($1.98)
glass.
1 cup 8 oz milk (fat free) ($1.55)
1 cup fat-free yogurt (plain) ($3.47)
½ cup 100% apple juice or white grape
juice ($1.74)
1 tablespoon honey ($4.48)
TOTAL: 17.48
 DAY 2: LUNCH QUINOA SALAD
INGREDIENTS: DIRECTIONS:
12 cups water ($1.98) 1. Boil the water in a large
1 ½ cups quinoa, rinsed ($1.98) saucepan. Add the quinoa,
5 pickling cucumbers, peeled, ends trimmed, and cut stir once, and return to the
into ¼ - inch cubes. ($0.60) boil. Cook uncovered, over
1 small red onion, cut into ¼ inch cubes ($0.58) medium heat for 12
1 large tomato, cored, seeded, and diced ($0.35) minutes. Strain and rinse
1 bunch italian parsley leaves, chopped ($0.78) well with cold water,
2 bunches mint leaves, chopped ($1.98) shaking the sieve wel to
½ cup extra-virgin olive oil ($3.94) remove all moisture.
¼ cup red wine vinegar ($1.68) 2. When it's dry, transfer
1 lemon, juiced ($0.54) quinoa to a large bowl. Add
1 ½ teaspoons salt ($0.92) cucumbers, onion, tomato,
¾ teaspoon freshly ground black pepper ($1.98) parsely, mint, olive oil,
vinegar, lemon juice, salt,
and pepper, and toss well.
Then top with avocado and
TOTAL: 17.31
enjoy.
 DAY 2: DINNER MASUR
DIRECTIONS:
INGREDIENTS:
½ cup dried red lentils ($0.98)
5 teaspoon vegetable oil ($1.84)
½ teaspoon salt ($0.92)
1 ½ cup water ($1.54)
½ teaspoon turmeric powder ($2.48)
½ teaspoon cumin powder ($0.98)
1 teaspoon sugar ($1.24)
5 teaspoon vegetable oil ($1.84)
½ onion, large chopped ($0.54)
TOTAL: 12.36
DAL
1. Rinse the lentils in a strainer under
running water two to three times.
2. In a bowl, combine the waashed
lentils, 1 teaspoon oil, and ½ teaspoon
salt.
3. Boil lentils in ½ cups water until they
turn yellow and soft. Add turmeric
powder, cumin powder, and sugar to
the boiled lentils and mix them well.
4. In a separate pan, add rest of the oil
and allow to heat.
5. Split chili peppers in half and add to
heated oil.
6. Add onion to oil and still until turns to
light brown.
7. Add 2 tablespoon boiled lentils into the
fried onion and stir well for one
minute. Add the rest of the boiled
lentil mix and stir.
8. Add 1 cup of water and allow it to boil
for 2 minutes serve over rice
9. And enjoy
 DAY 3: BREAKFAST BREAKFAST COOKIES
INGREDIENTS:
½ cup honey (or light corn syrup) ($3.09) 1.
½ cup nonfat dry milk (instant) ($1.98)
½ cup raisins (or chopped dates) ($2.94)
½ cup creamy peanut butter ($1.18) 2.
2 ½ cup crushed flaked cereal ($3.64) 3.
4.
TOTAL: $12.83
DIRECTIONS:
Heat honey and peanut butter in a
medium saucepan over low heat. Stir
until blended.
Remove from heat. Stir in dry milk.
Fold in cereal and raisins. Drop by
heaping tablespoons onto waxed
paper to form mounds.
Cool to room temperature. Store in
refrigerator.
 DAY 3: LUNCH TUNA VEGGIE ANTIPAST
INGREDIENTS:
DIRECTIONS:
2 cups carrot (raw, chopped or any of your favorite
1. Wash and trim veggie, chop into
raw veggies) ($0.92)
bite pieces, Put in large bowl.
2 ½ cup celery (raw, chopped or any of your
2. Combine ving=egar, dill, garlic and
favorite raw veggies) ($1.38)
oil. Pour over veggies.
8 can tuna, in wate (6.5 ounce light, drained and
3. Drain and rinse beans. Break up into
flaked) ($0.68)
smaller chunks
1 can white beans (15 ounces, or one of your
4. Combine veggies, beans and tune;
favorite beans ($0.92)
toss gently.
2 tablespoon parmesan cheese (grated) ($2.36)
5. Marinate salad overnight to
¼ cup vinegar (or juice of 2 lemons) ($1.92)
combine flavors
1 tablespoon vegetable oil ($1.84)
6. And serve.
1 teaspoon dried dill ($1.98)
1 teaspoon garlic (chopped) ($0.45)
TOTAL: $12.45
 DAY 3: DINNER BLACK BEAN QUESADILLA
DIRECTIONS:
1. Using a small-hole strainer, drain
INGREDIENTS: liquid from salsa; discard liquid.
¾ cup chunky salsa ($1.62) 2. Transfer leftover tomato mixture to a
1 can 12.5 ounce low-sodium black beans medium bowl.
(drained and rinsed) ($1.00) 3. Mix in black beans, cheese, and
2 cup shredded reduced-fat colby and cilantro until combined.
monterey jack cheese ($1.84) 4. Divide black bean mixture evenly over
2 tablespoon extra virgin olive oil. half of each tortilla.
($3.94) 5. Fold tortilla i half
6. Heat large griddle or skillet over
medium-high heat
7. Brush with oil.
TOTAL: $8.04 8. Place filled tortillas on a griddle
9. Cook, carefully and flipping once,
until tortillas are gold brown and
crisp and cheese filling melts. (5
minutes)
10. Cut quesadilla and serve!
 DAY 4: BREAKFAST TOMATO AND GARLIC OMELET
INGREDIENTS:
½ slice whole wheat bread ($2.88)
½ teaspoon olive oil ($2.52)
1 garlic clove (finely chopped) ($0.45)
Nonstick cooking spray ($1.53)
¾ cup egg substitute ($2.96)
2 tablespoon mozzarella cheese (part skim, grated)
($1.98)
1 large tomato chopped ($0.35)
1 teaspoon basil dried ($1.98)
TOTAL: $14.65
DIRECTIONS:
1. Preheat oven to 300 degrees fahrenheit
2. Cut the bread into cubes; toss with oil and garlic in
a small bowl. Spread cubes in a single layer onto a
baking sheet and toast in oven for 15 to 25
minutes, or until golden brown, tossing once or
twice. Transfer to plate for it to cool.
3. Spray a medium pan w/ nonstick cooking spray and
heat over medium-high heat. Pour in egg
substitute.
4. Once the egg begins to set, spread an evenly
across the bottom of pan and reduce the heat to
low.
5. Once the top layer of egg is almost cooked,
sprinkle the cheese and basil on top and scatter
the tomatoes and bread over half of the omlet;
fold the unfilled omler half over the filling. Place
the omelet on a plate and serve.
 DAY 4: LUNCH FRUIT SALAD

INGREDIENTS:
DIRECTIONS:
¼ cup honey ($3.08)
1. In a small bowl whisk the first 3
¼ cup fresh orange juice ($2.44)
ingredients. The pour over all the
1 lemon ($0.54)
fruits.
1 lb strawberries, hulled and quartered ($1.94)
6 oz. blueberries ($2.34)
6 oz raspberries 3 kiwis, peeled and sliced ($2.98)
1 orange, peeled and wedges cut in half ($0.63)
2 apples peeled and chopped ($0.59)
1 mango, peeled and chopped ($0.98)
2 cup grapes ($4.46)

TOTAL: 19.98
 DAY 4: DINNER APPLE AND CHICKEN SALAD

INGREDIENTS: DIRECTIONS:
2 red apples ($0.82) 1. Cut apples in quarters; remove core and
2 celery sticks 2 chicken breasts ($8.26) chop
¼ cup plain nonfat greek yogurt ($3.47) 2. In a medium size bowl, mix all
½ cup raisins ($2.94) ingredients, except the lettuce.
¼ cup mayo ($1.28) 3. Before you serve, arrange lettuce on
¼ teaspoon salt ($0.92) serving plates top with apple and
⅛ teaspoon ground black pepper ($1.98) chicken salad.
16 lettuce leaves ($1.38)

TOTAL: 21.05
 DAY 5: BREAKFAST AVOCADO AND EGG TOAST
INGREDIENTS: DIRECTIONS:
2 eggs ($1.95) 1. Prepare toast and fried eggs to however
2 slices of multigrain or whole grain bread you desire.
(toasted) ($2.97) 2. Peel and mash avocado with the lime
1 small avocado ($1.48) juice, salt, and pepper
1 teaspoon lime juice ($1.00) 3. Spready avocado evenly on each slice of
Sea salt ($1.00) toast , Then top with the egg and you can
Black pepper ($1.98) add different toppings if desired.
4. Serve

TOTAL: $10.38
 DAY: LUNCH CHICKEN SALAD
INGREDIENTS:
¼ avocado ($1.48)
1 tablespoon lemon juice ($1.00)
¾ cup shredded chicken, precooked ($6.44)
1 whole wheat english muffin ($2.24)
Lettuce ($1.98)
2 slices of tomato ($0.35)
DIRECTIONS:
1. In a small bowl, mash avocado together
with lemon juice and yogurt juice until
its fully combined.
2. Add the chicken to the bowl, ad mix with
spoon until chicken is coasted.
3. Serve the chicken salad ontop of the
lettuce or split the top of the englsh
muffin with tomato slice .
4. serve

TOTAL: 13.49
 DAY 5: DINNER CAESAR SALAD

INGREDIENTS: DIRECTIONS:
1. Caesar salad kit ($4.44) 1. The only direction is to mix and spread the
dressing on top because it already comes
prepared.
2. And serve

TOTAL: $4.44
 DAY 6: BREAKFAST EGG, TOAST, & SPINACH
INGREDIENTS:
2 eggs ($1.95) DIRECTIONS:
2 whole wheat bread ($2.88) 1. Scramble the 2 eggs add a pinch of salt. Then
2 cups of spinach ($1.54) pour to pan. Then ready to serve.
2. Toast the bread
3. Heat some olive oil to pan. Packing it down a
bit. Then cover the pan and it should deflate.
4. Once it deflates it should be ready.
5. Serve all together on plate and serve.

TOTAL: $6.37
 DAY 6: LUNCH SPINACH, WHITE BEAN, AND
PARMESAN GRILLED CHEESE
INGREDIENTS:
1 teaspoon olive oil ($3.94)
1 teaspoon of sage thats chopped ($3.94)
1 cup of baby spinach ($1.54)
⅔ cup canned beans that's rinsed and
drained ($0.58)
2 slices of whole wheat bread ($2.88)
1 ounce of parmesan cheese that's
shredded ($1.98)
TOTAL: $14.86
DIRECTIONS:
1. Heat the skillet to medium heat
and heat olive oil. Add the sage
and stir the sage. It will start to
brown in 30 seconds. Add the
spinach to cook. Then transfer
spinach to plate and set aside.
2. In bowl mash means with fork and
spread over one slice of bread.
And also add the spinach and
cheese. Then add the other bread
and heat on skillet on both sides.
3. And serve.
 DAY 6: DINNER MUSHROOM AND GARLIC SPAGHETTI
INGREDIENTS: DIRECTIONS:
1 pound of dried spaghetti ($0.78) 1. A large pot and let salt water boil. Add
3 tablespoons unsalted butter ($2.98) pasta and cook for 7 to 9 minutes.
1 teaspoon olive oil ($3.94) Meanwhile cook mushrooms.
1 pound of mushrooms ($1.98) 2. Heat 1 Tablespoon of butter and oil in
Kosher salt ($1.77) large skillet on medium heat. Add
Ground black pepper ($1.98) mushrooms and season it.
6 cloves garlic ($1.48) 3. Once the pasta is ready pour ¾ cup of
½ cup grated cheese ($1.98) water and drain pasta. Add pasta and heat
2 tablespoons chopped fresh parsley leaves ($0.98) up cheese to pasta. Dd parsley and
combine. And add mushrooms.
4. serve
TOTAL: $18.84
 DAY 7: BREAKFAST: YOGURT AND GRANOLA
INGREDIENTS: DIRECTIONS:
½ cup of plain greek yogurt ($3.47) 1. Grab a bowl, plae yogurt onto bowl.
¼ cup blueberries ($2.34) 2. Add the washed fruit
¼ cup raspberries ($2.98) 3. Top with almonds and granola.
¼ cup strawberries ($1.94) 4. Serve
½ Tbsp almonds ($4.98)
¼ cup granola ($3.77)

TOTAL: $19.48
 DAY 7: LUNCH VEGETABLE SCRAMBLED EGGS
INGREDIENTS: DIRECTIONS:
4 large eggs ($1.95) 1. In a small bowl combine eggs and milk. Add
¼ cup free fat milk ($2.89) everything else. Mix it. Place on skillet and
½ cup chopped red pepper ($1.38) place medium heat. Let it cook for 2-3 minutes
¼ cup sliced green onion ($0.50) 2. serve
¼ teaspoon salt ($0.92)
⅛ teaspoon pepper ($1.98)
1 tomato chopped ($0.35)

TOTAL: $10.57
 DAY 7: DINNER ANTIPASTI PENNE
INGREDIENTS: DIRECTIONS:
12 ounces of whole grain penne ($1.94) 1. Have a medium pot of water and put to
1 tablespoon olive oil ($3.94) boil. Add pasta and cook according to its
3 ounces of salami ($2.98) package.
14 ounce can artichoke ($1.92) 2. And then heat the olive oil to in a large
6 stuffed spanish queen olives ($2.98) pan and heat to medium heat. Add
14 ounce canned tomatoes ($0.46) salami and cook. Stir until cooked. It will
4 to 5 basil leaves ($1.98) take about 3 minutes. Add artichoke and
12 cup mozzarella cheese ($1.98) olives and stir. Add the tomatoes. And
left space for pasta. Add pasta and stir
and let it cook.
3. Take plate out sevre and top with
cheese.
4. Serve
TOTAL: $18.18