2 DAY8 OF 3

NGREDENT MEAL8
DAY 1
8teokfost
Whole Craln Cereal
1 Mllk
8lueberrles
n
Whole WheaL 8read
8anana
eanuL 8uLLer
ulet
Whole WheaL SpagheLLl
Low Sodlum SpagheLLl Sauce
Corn
Day 2

8teokfost
LowlaL ?ogurL
SLrawberrles
Cranola
n
Whole WheaL 1orLllla
1una (packed ln waLer)
Sllced 1omaLoes or LeLLuce
Cheese (opLlonal)
ulet
lrozen SLlr lry vegeLables
Chlcken 8reasL or Ldamame
8rown 8lce



455078
Guid0




EFNEP
F00ding Y4u7 Family
On a Budg09

... for further
questions and
information.
Call: (301) 779-2806
Fax: (301) 277- 2804
Visit or website:
www.extension.umd.edu

8MART 8HOPPER TP8
4 Check inventory at home
4 Use coupons and compare ads
4 Make a list and plan meals around
what is on sale
4 Buy fruits and vegetables "in
season
4 Use unit pricing
4 Don't be afraid to buy store
brands
4 Eat before you shop
4 Take only the money you
budgeted to spend
4 Bring your Iist and stick to it!



LOOK WHAT 20 CAN
BUY
1 15 oz can corn $1.00
1 15 oz can peas $1.00
1 15 oz can diced tomatoes $1.00
1 15 oz beans $1.00
1 12.5 oz can chunk chicken in water $3.49
1 5 oz can tuna $1.00
1 10 oz can cream soup $1.00
1 16 oz bag egg noodles or pasta $1.59
1 8 oz bag shredded cheese $2.99
1 quart non-fat milk $1.69
1 7 oz box macaroni & cheese dinner $0.75
1 13 oz bag tortilla chips $1.75

Total: $19.26


ONE D8H MEAL8
Meat and Veggie Mac

Serves 4 Serving Size 1 cups

1 7 package macaroni and cheese dinner
and mix
1 16 oz package frozen mixed vegetables
1 cups chopped chicken
cup nonfat milk
1/8 teaspoon garlic or onion powder

Total Cost: $3.28 $0.82 cost per serving

%7ee Can Cili

Serves 4 Serving Size 1 cups

1can beans (kidney, black, or pinto)
1can whole kernel corn
1can tomatoes, diced
teaspoon chili powder
cumin
teaspoon garlic or onion powder
4 oz multigrain tortilla chips
4 oz reduced fat Mexican blend shredded
cheese

Total Cost: $6.03 $1.50 per serving

%:na Casse74le

Serves 6 Serving Size 1 cup

1 can peas
1 can tuna
1 can cream soup
package pasta
11 oz nonfat milk

Total Cost $4.52 $1.13 per serving
TP8 TO EAT HOME MORE

4 Cook large meals on Lhe weekend
and eaL lefLovers durlng Lhe week
4 lreeze meals ahead of Llme and
reheaL when needed
4 Cook meals as a famlly lL allows
Llme Lo Leach and spend wlLh Lhe
famlly
4 1ake frozen foods ouL ahead of
Llme Lo Lhaw ln Lhe refrlgeraLor
4 Save reclpes en[oyed by Lhe famlly
Lo have on hand and use ln Lhe
fuLure
4 lan ahead Lo save Llme
4 ave everyone help clean up
afLerwards


Dse ,9tomlJ and ,9ote
Lo gulde your food cholces