Week 4
boneless, skinless chicken breasts (2 ½
pound)
4 bone-in chicken breast halves (8 ounces
each), skinned
2 1/2 pounds skinless chicken thighs
4 salmon fillets (6 oz fillets)
lean turkey burger patty
turkey, sausage (12 oz)
extra-lean ground beef (95-5 or leaner) (8
ounces)
lean roast beef sliced
6 haddock fillets (6 ounces each)
medium shrimp (3 pounds)
19 eggs
skim milk
2% cottage cheese
¼ cup shredded Colby cheese (reduced fat if
possible)
light parmesan cheese
goat-cheese crumbles
feta cheese (crumbled reduced-fat if possible)
soy milk
nonfat Greek yogurt
plain yogurt (nonfat or low-fat)
farmer's cheese, or reduced-fat ricotta
whole wheat bread
whole wheat tortillas (8")
whole wheat pastry flour
whole grain penne pasta
whole grain angel hair pasta
plain dry bread crumbs
whole wheat spaghetti
raisin bran cereal
quinoa
oats
muesli , unsweetened (granola can be
substituted)
natural unsalted crunchy organic peanut butter
pecans
2 red onions
4 yellow onions
2 medium zucchinis
3 medium carrots
4 baby carrots (optional)
2 celery spears (optional)
1 small bunch scallions (green onions may be
substituted)
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baby spinach
romaine lettuce leaves
frozen artichoke hearts
capers
1 can ( 14.5 ounces) fire roasted diced
tomatoes
tomato paste
1 4.5-ounce can green chilies
1 15-ounce can hominy, drained, or 2
cups of frozen corn
frozen baby peas
3 bananas
sweet cherries, fresh or frozen (about 2
cups worth)
lime wedges
lemon juice,
2-3 lemons
fresh lime juice
2 apples
unsweetened pineapple
strawberries frozen or fresh (1 ¼ cup)
blueberries, fresh or frozen
parsley
fresh cilantro
12 fresh tarragon sprigs or 1 teaspoon
dried tarragon
chopped fresh herbs
ground cinnamon
chili powder
dried oregano
ground cumin
salt
ground black pepper
basil
kosher salt
nutmeg
vanilla extract
orange zest
brown sugar (or sweetener)
sugar
flour
baking powder
baking soda
olive oil
canola oil
dry white wine
red wine vinegar
1 red tomato
plum tomatoes (1 1/4 pounds)
1 yellow tomato
2 purple radishes
10 garlic cloves
minced garlic
4 ounces shiitake mushrooms
6 medium mushrooms
2 jalapenos
3 avocados
1 2-inch piece gingerroot
Chopped broccoli florets
honey
sesame oil
low-sodium soy sauce
light mayonnaise
prepared horseradish
reduced sodium vegetable broth
reduced-sodium chicken broth
unsweetened applesauce
white miso
mirin (is a sweet rice wine, may
substitute white wine and sweeten to
taste, if necessary)
toasted sesame seeds
*APPROXIMATE COST OF INGREDIENTS *
The approximate cost of ingredients is based upon the per serving cost of one serving size
(excluding spices).
For example:
If one dozen eggs costs $1.80 and a recipe calls for one egg than the following equation would
indicate the as served cost of one egg.
$ 1.80 / 12 = $0.15
(prices evaluated on 8/1/2013)
Participants should note that some recipes may include multiple servings per recipes and
should therefore proportionally adjust ingredient amounts if a different number of servings
are desired. In addition some recipes are lower in calories and carbohydrates; as a result
participants should feel free to add fresh or frozen fruits or vegetables to complete any meal.
*PRIOR TO SHOPPING*
Check, pantry, refrigerator, freezer etc. to determine the ingredients possessed and those that
still need to be purchased.
Ingredient amounts are taken directly from the recipes of the Pike County Health Department’s,
Eating Healthy with the Health Department, 28 Day Challenge, Menu
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