Cook for Good Green Shopping List, Spring
This shopping list will provide for a thrifty, healthy, and delicious diet for a family of four. Most items are organic or sustainably grown. Those that are not are marked "regular." The sizes that go with the prices given are shown, but of course get the best deal you can. Where it seemed helpful, I included the total quantity to help you figure out the best buy, such as getting one 10-pound bag of flour instead of two 5-pound bags. Compare this list to the thrifty regular shopping list, which has all the same items with one exception: replacing the fresh lemons with bottled lemon juice, but shows the sizes and prices available for regular products.
The example prices are from April 2009. Current prices are slightly higher: the average green meal cost $1.67 in April 2009 and $1.77 in March 2010.
How to use this list
Shop from this list to make all the meals shown on the menu plan for a month. Or use it as a starting point for your own menu plan and a price check for products at the store.
| item |
section |
qty |
size |
price each |
price total |
regular? / comments |
| baking powder |
baking |
1 |
10 ounces |
$1.69 |
$1.69 |
regular |
| baking soda |
baking |
1 |
8 ounces |
$0.46 |
$0.46 |
regular |
| brown sugar |
baking |
1 |
pound |
$0.89 |
$0.89 |
|
| cocoa |
baking |
1 |
8 ounces |
$2.33 |
$2.33 |
regular |
| corn meal |
baking |
2 |
pounds |
$0.89 |
$1.78 |
|
| corn starch |
baking |
1 |
16 ounces |
$1.30 |
$1.30 |
regular |
| flour, all-purpose |
baking |
2 |
5-pound bags |
$4.69 |
$9.38 |
|
| flour, white whole-wheat |
baking |
2 |
5-pound bags |
$8.99 |
$17.98 |
get regular whole-wheat flour if you can't find white whole-wheat flour |
| sugar |
baking |
1 |
5-pound bag |
$2.39 |
$2.39 |
regular |
| walnuts |
baking |
2 |
pounds |
$10.99 |
$21.98 |
|
| yeast, rapid rise |
baking |
1 |
4-ounce jar |
$7.14 |
$7.14 |
regular |
| oats |
cereal |
1 |
1-pound bag |
$1.49 |
$1.49 |
|
| wheat germ |
cereal |
1 |
16-ounces |
$2.49 |
$2.49 |
|
| butter |
dairy |
2 |
pounds |
$4.19 |
$8.38 |
|
| cheese, cheddar |
dairy |
3 |
8-ounce blocks |
$5.99 |
$17.97 |
|
| cheese, mozzarella |
dairy |
4 |
8-ounce bags |
$6.99 |
$27.96 |
|
| cheese, parmesan |
dairy |
4 |
6-ounce |
$2.49 |
$9.96 |
regular |
| eggs |
dairy |
2 |
dozen |
$4.00 |
$8.00 |
|
| milk, fresh 2% |
dairy |
4 |
gallon |
$5.59 |
$22.36 |
|
| milk, whole |
dairy |
1 |
1/2 gallon |
$3.19 |
$3.19 |
|
| whipping cream |
dairy |
2 |
8-ounce carton |
$4.99 |
$9.98 |
|
| yogurt for starter |
dairy |
3 |
6-ounce containers |
$0.89 |
$2.67 |
|
| raisins |
fruit |
4 |
pounds |
$3.29 |
$13.16 |
|
| beans, black |
grains |
2 |
pounds |
$1.69 |
$3.38 |
|
| beans, black-eyed peas |
grains |
1 |
pound |
$1.99 |
$1.99 |
|
| beans, chickpea |
grains |
2 |
pounds |
$1.89 |
$3.78 |
|
| beans, kidney |
grains |
2 |
pounds |
$1.99 |
$3.98 |
|
| beans, pinto |
grains |
2 |
pounds |
$1.99 |
$3.98 |
|
| beans, split peas or lentils |
grains |
2 |
pounds |
$1.69 |
$3.38 |
|
| couscous |
grains |
2 |
12-ounce packages |
$2.49 |
$4.98 |
|
| rice |
grains |
5 |
pounds |
$1.49 |
$7.45 |
|
| honey |
grocery |
1 |
24-ounce jar |
$6.99 |
$6.99 |
|
| hot sauce |
grocery |
1 |
12.3-ounce jar |
$0.99 |
$0.99 |
regular |
| large flour burritos |
grocery |
3 |
packages (8 burritoes) |
$3.00 |
$9.00 |
regular (10-inch burritos) |
| peanut butter |
grocery |
9 |
18-ounce jar |
$2.99 |
$26.91 |
|
| rotini, high protein |
grocery |
9 |
16-ounces |
$3.19 |
$28.71 |
|
| tomatoes, crushed |
grocery |
12 |
28-ounce can |
$1.79 |
$21.48 |
|
| tomatoes, diced |
grocery |
11 |
28-ounce can |
$1.69 |
$18.59 |
|
| vinegar |
grocery |
1 |
32-ounce jar |
$3.49 |
$3.49 |
|
| soy sauce |
international |
1 |
10-ounce jar |
$2.49 |
$2.49 |
|
| tahini |
international |
1 |
16-ounce jar |
$7.99 |
$7.99 |
|
| oil, corn |
oil |
1 |
32-ounce bottle |
$3.49 |
$3.49 |
|
| oil, olive |
oil |
2 |
16.9-ounce bottles |
$6.99 |
$13.98 |
|
| all-purpose potatoes |
produce |
2 |
pounds |
$1.35 |
$2.70 |
|
| asparagus |
produce |
4 |
pounds |
$5.99 |
$23.96 |
local, not organic |
| bananas |
produce |
36 |
pounds |
$0.88 |
$31.68 |
3 bananas/pound |
| broccoli |
produce |
6 |
pounds |
$2.99 |
$17.94 |
|
| carrots |
produce |
5 |
2 pound bags |
$1.69 |
$8.45 |
|
| chard or mustard greens |
produce |
1 |
pound |
$1.35 |
$1.35 |
|
| garlic |
produce |
8 |
head |
$0.59 |
$4.72 |
|
| green cabbage |
produce |
1 |
pound |
$1.49 |
$1.49 |
|
| green peppers |
produce |
13 |
each |
$1.99 |
$25.87 |
|
| kale |
produce |
1 |
pound |
$2.99 |
$2.99 |
|
| lemons |
produce |
4 |
each |
$0.69 |
$2.76 |
|
| lettuce |
produce |
1 |
1.5 pounds |
$2.00 |
$2.00 |
|
| new potatoes |
produce |
4 |
pounds |
$1.35 |
$5.40 |
|
| onions |
produce |
3 |
3-pound bags |
$2.69 |
$8.07 |
|
| oranges |
produce |
8 |
4 pounds |
$4.69 |
$37.52 |
|
| parsley |
produce |
3 |
bunch (1/4 pound) |
$1.69 |
$5.07 |
|
| spring onions |
produce |
7 |
bunch |
$1.00 |
$7.00 |
|
| strawberries |
produce |
7 |
2 pounds |
$7.50 |
$52.50 |
|
| sugar-snap peas |
produce |
4 |
quart |
$5.00 |
$20.00 |
|
| sweet potatoes |
produce |
2 |
pounds |
$1.35 |
$2.70 |
|
| bay leaves |
spices |
1 |
0.12-ounce jar |
$0.16 |
$0.16 |
|
| chipotle pepper |
spices |
1 |
2 ounces |
$5.69 |
$5.69 |
regular |
| cinnamon |
spices |
1 |
ounce |
$0.56 |
$0.56 |
|
| cumin |
spices |
2 |
ounces |
$0.69 |
$1.38 |
|
| red cayenne pepper |
spices |
1 |
ounce |
$0.50 |
$0.50 |
|
| salt |
spices |
1 |
28-ounce package |
$0.47 |
$0.47 |
regular |
| vanilla |
spices |
2 |
2 ounces |
$5.99 |
$11.98 |
|
| tea |
tea & coffee |
3 |
80-bag boxes |
$3.99 |
$11.97 |
|
This shopping list will provide for a thrifty, healthy, and delicious diet for a family of four, using prices from January 2009. [Update: for November 2009, the average meal using this list cost only $1.73.] Most items are organic or sustainably grown. Those that are not are marked "regular." The sizes that go with the prices given are shown, but of course get the best deal you can. Where it seemed helpful, I included the total quantity to help you figure out the best buy, such as getting one 10-pound bag of flour instead of two 5-pound bags. Compare this list to the thrifty regular shopping list, which has all the same items with one exception: replacing the fresh lemons with bottled lemon juice, but shows the sizes and prices available for regular products.
How to use this list
Shop from this list to make all the meals shown on the menu plan for a month. Or use it as a starting point for your own menu plan and a price check for products at the store.
| item |
section |
qty |
size |
price each |
price total |
regular? |
total quantity |
| baking powder |
baking |
1 |
10 ounces |
$1.69 |
$1.69 |
regular |
|
| baking soda |
baking |
1 |
8 ounces |
$0.46 |
$0.46 |
regular |
|
| brown sugar |
baking |
2 |
pounds |
$0.89 |
$1.78 |
regular |
|
| cocoa |
baking |
1 |
8 ounces |
$2.33 |
$2.33 |
regular |
|
| corn meal |
baking |
2 |
pounds |
$0.89 |
$1.78 |
|
|
| corn starch |
baking |
1 |
pound |
$1.30 |
$1.30 |
regular |
|
| flour, all-purpose |
baking |
2 |
5-pound bags |
$4.69 |
$9.38 |
|
10 pounds |
| flour, white-wheat (or whole-wheat) |
baking |
2 |
5-pound bags |
$8.99 |
$17.98 |
|
10 pounds |
| sugar |
baking |
1 |
5-pound bag |
$2.49 |
$2.49 |
regular |
|
| walnuts |
baking |
3 |
8-ounce bags |
$5.99 |
$17.97 |
|
1.5 pounds |
| yeast, rapid-rise (or instant) |
baking |
1 |
4-ounce jars |
$7.14 |
$7.14 |
|
|
| oats |
cereal |
1 |
24-ounce box |
$3.39 |
$3.39 |
|
|
| wheat germ |
cereal |
1 |
pound |
$2.49 |
$2.49 |
|
|
| tea |
coffee & tea |
3 |
80-bag box |
$3.99 |
$11.97 |
|
240 bags |
| butter |
dairy |
3 |
pounds |
$5.99 |
$17.97 |
|
|
| cheese, cheddar |
dairy |
3 |
8-ounce blocks |
$3.29 |
$9.87 |
|
1.5 pounds |
| cheese, mozzarella |
dairy |
3 |
pounds |
$4.29 |
$12.87 |
|
|
| cheese, parmesan |
dairy |
5 |
6-ounce bag |
$2.50 |
$12.50 |
|
1 pound, 14 ounces |
| eggs |
dairy |
3 |
dozen |
$4.50 |
$13.50 |
|
|
| milk, fresh 2% |
dairy |
4 |
gallons |
$5.99 |
$23.96 |
|
|
| yogurt for starter |
dairy |
2 |
6-ounce container |
$0.99 |
$1.98 |
|
12 ounces |
| dried fruit, raisins |
fruit |
4 |
pounds |
$3.69 |
$14.76 |
|
|
| beans, black |
grains |
2 |
pounds |
$1.69 |
$3.38 |
|
|
| beans, black-eyed peas |
grains |
1 |
pound |
$1.79 |
$1.79 |
|
|
| beans, chickpea |
grains |
2 |
pounds |
$1.89 |
$3.78 |
|
|
| beans, kidney |
grains |
2 |
pounds |
$1.79 |
$3.58 |
|
|
| beans, pinto |
grains |
2 |
pounds |
$1.99 |
$3.98 |
|
|
| beans, split peas or lentils |
grains |
2 |
pounds |
$1.69 |
$3.38 |
|
|
| couscous |
grains |
2 |
10-ounce package |
$1.91 |
$3.82 |
regular |
1 pound, four ounces |
| rice |
grains |
5 |
pounds |
$1.89 |
$9.45 |
|
|
| burritos, flour large (10") |
grocery |
2 |
packages (10 burritoes) |
$2.29 |
$4.58 |
regular |
20 burritoes |
| honey |
grocery |
1 |
24-ounce jar |
$7.39 |
$7.39 |
|
|
| hot sauce |
grocery |
1 |
6-ounce jar |
$0.92 |
$0.92 |
regular |
|
| peanut butter |
grocery |
9 |
18-ounce jars |
$3.49 |
$31.41 |
|
10 pounds, 2 ounces |
| rotini, high-protein |
grocery |
9 |
14.5-ounce box |
$3.19 |
$28.71 |
|
about 8 pounds total |
| tomatoes, crushed |
grocery |
12 |
28-ounce cans |
$2.99 |
$35.88 |
|
21 pounds |
| tomatoes, diced |
grocery |
12 |
28-ounce cans |
$2.99 |
$35.88 |
|
21 pounds |
| vinegar |
grocery |
1 |
32-ounce jar |
$3.39 |
$3.39 |
|
|
| soy sauce |
international |
1 |
10-ounce jar |
$2.69 |
$2.69 |
|
|
| tahini |
international |
1 |
pound |
$7.99 |
$7.99 |
|
|
| oil, corn |
oil |
1 |
32-ounce bottle |
$3.49 |
$3.49 |
|
|
| oil, olive |
oil |
2 |
16.9-ounce bottle |
$6.99 |
$13.98 |
|
about 2 pounds, 2 ounces |
| bananas |
produce |
38 |
pounds |
$0.88 |
$33.44 |
|
|
| broccoli |
produce |
9 |
pounds |
$2.99 |
$26.91 |
|
|
| cabbage |
produce |
2 |
pounds |
$1.29 |
$2.58 |
|
|
| carrots |
produce |
7 |
2-pound bags |
$1.69 |
$11.83 |
|
14 pounds |
| fruit, apples |
produce |
7 |
3-pound bags |
$3.99 |
$27.93 |
|
21 pounds |
| garlic |
produce |
8 |
head |
$0.62 |
$4.98 |
|
|
| ginger |
produce |
0.20 |
pound |
$6.99 |
$1.40 |
|
|
| green beans |
produce |
3 |
pounds |
$1.79 |
$5.37 |
|
|
| kale |
produce |
2 |
pounds |
$1.80 |
$3.60 |
|
|
| lettuce |
produce |
4 |
pounds |
$2.99 |
$11.96 |
|
|
| lemons |
produce |
6 |
each |
$0.50 |
$3.00 |
|
|
| onions |
produce |
4 |
3-pound bags |
$2.69 |
$10.76 |
|
12 pounds |
| oranges |
produce |
10 |
4-pound bags |
$4.99 |
$49.90 |
|
40 pounds |
| parsley |
produce |
4 |
bunches |
$1.69 |
$6.76 |
|
1 pound |
| peppers, green |
produce |
19 |
each |
$1.99 |
$37.81 |
|
|
| potatoes, all-purpose |
produce |
2 |
5-pound bags |
$4.99 |
$9.98 |
|
10 pounds |
| potatoes, sweet |
produce |
6 |
pounds |
$1.35 |
$8.10 |
|
|
| bay leaves |
spices |
1 |
0.12-ounce jar |
$0.14 |
$0.14 |
|
|
| cinnamon |
spices |
1 |
ounce |
$0.56 |
$0.56 |
|
|
| cumin |
spices |
2 |
ounces |
$1.00 |
$2.00 |
|
|
| salt |
spices |
1 |
28-ounce package |
$0.47 |
$0.47 |
regular |
|
| vanilla |
spices |
1 |
2 ounces |
$4.69 |
$4.69 |
|
|
|
