Use this menu plan during the coldest months and into early spring. In North Carolina, that would be November through April. Menu plans for spring, summer, and fall are coming soon. This menu shows the regular and green costs and total protein for each day and the cost totals for each week and the month. Every week starts with dinner on the first cooking day and ends with breakfast, lunch, and a snack on the next cooking day. Compare it to the spring and summer menus. Get recipes and cooking plans to support this menu in the Cook for Good Year Round ebook.
| Sample Menus, Winter 2009 |
| meal |
green cost |
thrifty cost |
protein |
main dish |
side dish 1 |
side dish 2 |
fruit |
dessert |
| Saturday — Week 1 |
| dinner |
$3.20 |
$2.28 |
29.5 |
rotini with pasta sauce with green peppers and onions & cheddar |
tossed salad with vinaigrette |
|
|
chocolate pudding |
| Sunday — Week 1 |
| breakfast |
$0.68 |
$0.43 |
12.3 |
Sweet Raisin Flatbread |
peanut butter |
tea |
|
|
| lunch |
$1.24 |
$1.11 |
13.4 |
Cuban black beans |
rice |
glazed carrots |
banana |
|
| snack |
$0.35 |
$0.20 |
3.0 |
|
|
|
|
oatmeal-raisin cookies |
| dinner |
$2.38 |
$1.80 |
32.7 |
pizza with kale, garlic, and onion |
pizza with kale, garlic, and onion |
tossed salad with vinaigrette |
orange |
|
| total |
$4.65 |
$3.54 |
61.4 |
|
|
|
|
|
| Monday — Week 1 |
| breakfast |
$0.50 |
$0.35 |
14.5 |
Good Wheat Bread |
peanut butter |
tea |
|
|
| lunch |
$1.57 |
$1.30 |
16.7 |
Cuban black beans |
rice |
carrot |
banana |
vanilla yogurt |
| snack |
$0.35 |
$0.20 |
5.5 |
|
|
|
|
oatmeal-raisin cookies |
| dinner |
$2.45 |
$1.62 |
17.4 |
Potato peanut curry |
broccoli |
lemon juice |
orange |
chocolate pudding |
| total |
$4.87 |
$3.47 |
54.1 |
|
|
|
|
|
| Tuesday — Week 1 |
| breakfast |
$0.50 |
$0.35 |
14.5 |
Good Wheat Bread |
peanut butter |
tea |
|
|
| lunch |
$1.22 |
$1.02 |
16.1 |
pizza with kale, garlic, and onion |
carrot |
|
banana |
|
| snack |
$0.35 |
$0.20 |
3.0 |
|
|
|
|
oatmeal-raisin cookies |
| dinner |
$2.41 |
$1.53 |
23.8 |
bean burritos |
tossed salad with vinaigrette |
vanilla yogurt |
orange |
|
| total |
$4.48 |
$3.10 |
57.3 |
|
|
|
|
|
| Wednesday — Week 1 |
| breakfast |
$0.50 |
$0.35 |
14.5 |
Good Wheat Bread |
peanut butter |
tea |
|
|
| lunch |
$1.61 |
$1.25 |
15.6 |
bean burritos |
carrot |
|
apple |
|
| snack |
$0.35 |
$0.20 |
3.0 |
|
|
|
|
oatmeal-raisin cookies |
| dinner |
$2.62 |
$1.45 |
30.1 |
pasta with parsley pesto |
glazed carrots |
orange |
|
| total |
$5.08 |
$3.24 |
63.2 |
|
|
|
|
|
| Thursday — Week 1 |
| breakfast |
$0.50 |
$0.35 |
7.5 |
Good Wheat Bread |
peanut butter |
tea |
|
|
| lunch |
$2.62 |
$1.72 |
20.8 |
rotini |
pasta sauce with green peppers and onions |
broccoli |
orange |
|
| snack |
$0.35 |
$0.20 |
3.0 |
|
|
|
|
oatmeal-raisin cookies |
| dinner |
$2.84 |
$1.92 |
29.9 |
Green eggs scramble |
sweet potato |
banana |
|
| total |
$6.31 |
$4.19 |
61.2 |
|
|
|
|
|
| Friday — Week 1 |
| breakfast |
$0.68 |
$0.43 |
12.3 |
Sweet Raisin Flatbread |
peanut butter |
tea |
|
|
| lunch |
$2.10 |
$1.17 |
23.4 |
pasta with parsley pesto |
carrot |
|
|
|
| snack |
$0.44 |
$0.35 |
1.3 |
|
|
|
banana |
vanilla yogurt |
| dinner |
$2.36 |
$1.43 |
17.7 |
black bean and tomato stew |
rice |
tossed salad with vinaigrette |
orange |
oatmeal-raisin cookies |
| total |
$5.57 |
$3.38 |
54.6 |
|
|
|
|
|
| Saturday — Week 1 |
| breakfast |
$0.53 |
$0.38 |
14.7 |
Good Wheat Bread |
peanut butter |
tea |
|
|
| lunch |
$2.26 |
$1.83 |
18.8 |
bean stoup base |
black beans |
Good Wheat garlic toast |
apple |
|
| snack |
$0.44 |
$0.35 |
1.3 |
|
|
|
banana |
vanilla yogurt |
| total |
$6.44 |
$4.83 |
64.3 |
|
|
|
|
|
|
$37.40 |
$25.76 |
|
Weekly total |
|
|
|
|
| Saturday — Week 2 |
| dinner |
$2.77 |
$1.83 |
29.6 |
rotini with pasta sauce with onions and kale & cheddar |
tossed salad with vinaigrette |
chocolate pudding |
| Sunday — Week 2 |
| breakfast |
$0.68 |
$0.43 |
12.3 |
Sweet Raisin Flatbread |
peanut butter |
tea |
|
|
| lunch |
$2.16 |
$1.52 |
15.4 |
red bean chili |
rice |
|
orange |
|
| snack |
$0.25 |
$0.15 |
2.5 |
|
|
|
|
ginger-glazed carrot cake |
| dinner |
$2.59 |
$2.26 |
32.5 |
pizza with green pepper and onion |
pizza with green pepper, and onion |
tossed salad with vinaigrette |
apple |
|
| total |
$5.68 |
$4.37 |
62.7 |
|
|
|
|
|
| Monday — Week 2 |
| breakfast |
$0.53 |
$0.38 |
14.7 |
Whisk Sandwich Bread |
peanut butter |
tea |
|
|
| lunch |
$2.17 |
$1.67 |
18.3 |
red bean chili |
rice |
carrot |
banana |
|
| snack |
$0.25 |
$0.15 |
2.5 |
|
|
|
|
ginger-glazed carrot cake |
| dinner |
$3.56 |
$2.21 |
31.7 |
rotini with pasta sauce with onions and kale & cheddar |
broccoli |
vinaigrette |
orange |
chocolate pudding |
| total |
$6.52 |
$4.39 |
67.1 |
|
|
|
|
|
| Tuesday — Week 2 |
| breakfast |
$0.53 |
$0.38 |
14.7 |
Whisk Sandwich Bread |
peanut butter |
tea |
|
|
| lunch |
$1.36 |
$1.25 |
15.5 |
pizza with green pepper and onion |
carrot |
|
apple |
|
| snack |
$0.35 |
$0.22 |
5.1 |
|
|
|
|
vanilla yogurt |
| dinner |
$2.01 |
$1.42 |
21.4 |
Black-eyed peas with herbs |
rice |
vegetable soup |
orange |
|
| total |
$4.25 |
$3.27 |
56.6 |
|
|
|
|
|
| Wednesday — Week 2 |
| breakfast |
$0.53 |
$0.38 |
14.7 |
Whisk Sandwich Bread |
peanut butter |
tea |
|
|
| lunch |
$1.95 |
$1.51 |
21.4 |
Black-eyed peas with herbs |
rice |
vegetable soup |
banana |
|
| snack |
$0.35 |
$0.22 |
6.1 |
|
|
|
|
vanilla yogurt |
| dinner |
$1.83 |
$1.11 |
29.2 |
noodles in spicy peanut sauce with winter vegetables |
orange |
|
| total |
$4.66 |
$3.22 |
71.4 |
|
|
|
|
|
| Thursday — Week 2 |
| breakfast |
$1.17 |
$0.81 |
14.8 |
bean burritos |
|
tea |
|
|
| lunch |
$2.34 |
$1.41 |
20.9 |
rotini |
pasta sauce with onions and kale |
broccoli |
orange |
|
| snack |
$0.25 |
$0.15 |
2.5 |
|
|
|
|
ginger-glazed carrot cake |
| dinner |
$2.30 |
$1.53 |
32.4 |
potato pudding |
robust greens with onions |
banana |
|
| total |
$6.07 |
$3.90 |
70.6 |
|
|
|
|
|
| Friday — Week 2 |
| breakfast |
$0.68 |
$0.43 |
12.3 |
Sweet Raisin Flatbread |
peanut butter |
tea |
|
|
| lunch |
$1.83 |
$1.11 |
23.7 |
noodles in spicy peanut sauce with winter vegetables |
orange |
|
| snack |
$0.35 |
$0.20 |
3.0 |
|
|
|
|
oatmeal-raisin cookies |
| dinner |
$0.00 |
$0.00 |
5.1 |
Hoppin' John |
robust greens with onions |
|
apple |
vanilla yogurt |
| total |
$2.86 |
$1.74 |
44.1 |
|
|
|
|
| Saturday — Week 2 |
| breakfast |
$0.50 |
$0.35 |
14.5 |
Whisk Sandwich Bread |
peanut butter |
tea |
|
|
| lunch |
$1.86 |
$1.46 |
18.6 |
bean stoup base |
black-eyed peas |
Whisk garlic toast |
|
| snack |
$0.86 |
$0.77 |
1.3 |
|
|
|
banana |
vanilla yogurt |
| total |
$5.99 |
$4.41 |
|
|
|
|
|
|
|
$36.03 |
$25.29 |
|
Weekly total |
|
|
|
|
| Saturday — Week 3 |
| dinner |
$2.23 |
$3.45 |
27.1 |
rotini with tomato, green-pepper, and onion sauce and cheddar |
tossed salad with vinaigrette |
|
apple |
chocolate upside-down cake |
| Sunday — Week 3 |
| breakfast |
$0.43 |
$0.68 |
12.3 |
sweet raisin flatbread, toasted |
peanut butter |
tea |
|
|
| lunch |
$1.11 |
$0.90 |
16.6 |
split-pea soup |
corn bread (2 pieces) |
|
banana |
|
| snack |
$0.20 |
$0.35 |
3.0 |
|
|
|
|
oatmeal-raisin cookies |
| dinner |
$1.80 |
$2.60 |
35.4 |
pizza with kale, garlic, and onion (2 slices) |
tossed salad with vinaigrette |
|
orange |
chocolate upside-down cake |
| total |
$3.54 |
$4.52 |
67.2 |
|
|
|
|
|
| Monday — Week 3 |
| breakfast |
$0.35 |
$0.49 |
14.0 |
toasted good wheat bread |
peanut butter |
tea |
|
|
| lunch |
$1.30 |
$1.67 |
19.4 |
bean burritos |
carrot |
|
orange |
|
| snack |
$0.20 |
$0.35 |
3.0 |
|
|
|
|
oatmeal-raisin cookies |
| dinner |
$1.58 |
$2.22 |
17.4 |
potato-peanut curry |
broccoli with lemon juice |
|
banana |
vanilla pudding |
| total |
$3.43 |
$4.73 |
53.8 |
|
|
|
|
|
| Tuesday — Week 3 |
| Tuesday |
breakfast |
$0.35 |
$0.49 |
14.0 |
toasted good wheat bread |
peanut butter |
tea |
|
|
| lunch |
$1.02 |
$0.95 |
16.5 |
split-pea soup |
corn bread (2 pieces) |
|
orange |
|
| snack |
$0.20 |
$0.35 |
3.0 |
|
|
|
|
oatmeal-raisin cookies |
| dinner |
$1.53 |
$2.00 |
24.6 |
pizza with kale, garlic, and onion (1 slice) |
broccoli |
|
banana |
vanilla pudding |
| total |
$3.10 |
$3.79 |
58.2 |
|
|
|
|
|
| Wednesday — Week 3 |
| breakfast |
$0.35 |
$0.49 |
14.0 |
toasted good wheat bread |
peanut butter |
tea |
|
|
| lunch |
$1.25 |
$1.72 |
18.5 |
bean burritos |
carrot |
corn bread |
orange |
|
| snack |
$0.20 |
$0.35 |
3.0 |
|
|
|
|
oatmeal-raisin cookies |
| dinner |
$1.45 |
$1.77 |
26.4 |
noodles in spicy peanut sauce with winter vegetables |
|
|
banana |
|
| total |
$3.24 |
$4.33 |
62.0 |
|
|
|
|
|
| Thursday — Week 3 |
| breakfast |
$0.35 |
$0.49 |
7.0 |
toasted good wheat bread |
peanut butter |
tea |
|
|
| lunch |
$1.72 |
$3.43 |
26.1 |
rotini with tomato, green-pepper, and onion sauce and cheddar |
broccoli |
|
orange |
|
| snack |
$0.20 |
$0.35 |
3.0 |
|
|
|
|
oatmeal-raisin cookies |
| dinner |
$1.92 |
$2.13 |
23.4 |
kale and onion frittata with parmesan |
oven fries |
|
apple |
|
| total |
$4.19 |
$6.40 |
59.5 |
|
|
|
|
|
| Friday — Week 3 |
| breakfast |
$0.43 |
$0.68 |
12.3 |
sweet raisin flatbread, toasted |
peanut butter |
tea |
|
|
| lunch |
$1.17 |
$1.83 |
23.7 |
noodles in spicy peanut sauce with winter vegetables |
|
|
orange |
|
| snack |
$0.35 |
$1.81 |
4.8 |
walnuts |
|
|
raisins |
|
| dinner |
$1.43 |
$1.97 |
14.1 |
chickpea stew on couscous |
|
|
|
oatmeal-raisin cookies |
| total |
$3.38 |
$6.29 |
55.0 |
|
|
|
|
|
| Saturday — Week 3 |
| breakfast |
$0.38 |
$0.53 |
14.7 |
toasted good wheat bread |
peanut butter |
tea |
|
|
| lunch |
$1.83 |
$2.24 |
19.7 |
bean stoup with split peas |
Good Wheat garlic toast |
|
banana |
|
| snack |
$0.35 |
$0.44 |
0.5 |
|
|
|
apple |
|
| total |
$4.78 |
$6.67 |
62.0 |
(includes Saturday dinner at top of menu) |
|
|
|
|
|
$36.81 |
$25.08 |
|
Weekly total |
|
|
|
|
| Saturday — Week 4 |
| dinner |
$2.77 |
$1.83 |
29.6 |
rotini with pasta sauce with onions and kale & cheddar |
tossed salad with vinaigrette |
chocolate pudding |
|
|
|
|
|
|
|
|
|
| Sunday — Week 4 |
| breakfast |
$0.68 |
$0.43 |
12.3 |
Sweet Raisin Flatbread |
peanut butter |
tea |
|
|
| lunch |
$2.12 |
$1.66 |
19.4 |
chickpea stew on couscous |
|
|
orange |
|
| snack |
$0.21 |
$0.13 |
1.9 |
|
|
|
|
cocoa cookies |
| dinner |
$2.59 |
$2.26 |
32.5 |
pizza with green pepper, and onion (2 pieces) |
|
tossed salad with vinaigrette |
apple |
|
| total |
$5.60 |
$4.50 |
66.0 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Monday — Week 4 |
| breakfast |
$0.53 |
$0.38 |
14.7 |
Whisk Sandwich Bread |
peanut butter |
tea |
|
|
| lunch |
$2.94 |
$1.93 |
28.7 |
rotini with pasta sauce with onions and kale & cheddar |
broccoli |
|
banana |
|
| snack |
$0.31 |
$0.18 |
4.7 |
|
|
|
ginger-glazed carrot cake |
| dinner |
$2.51 |
$1.77 |
19.4 |
red bean chili |
corn bread |
carrot |
orange |
chocolate pudding |
| total |
$6.29 |
$4.26 |
67.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Tuesday — Week 4 |
| breakfast |
$0.53 |
$0.38 |
14.7 |
Whisk Sandwich Bread |
peanut butter |
tea |
|
|
| lunch |
$1.36 |
$1.25 |
15.5 |
pizza with green pepper and onion |
carrot |
|
apple |
|
| snack |
$0.31 |
$0.18 |
4.7 |
|
|
|
ginger-glazed carrot cake |
| dinner |
$2.40 |
$1.89 |
18.3 |
red bean chili |
corn bread |
carrot |
apple |
vanilla yogurt |
| total |
$4.59 |
$3.70 |
53.1 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Wednesday — Week 4 |
| breakfast |
$0.53 |
$0.38 |
14.7 |
Whisk Sandwich Bread |
peanut butter |
tea |
|
|
| lunch |
$2.94 |
$1.93 |
26.3 |
rotini with pasta sauce with onions and kale & cheddar |
broccoli |
|
banana |
|
| snack |
$0.25 |
$0.15 |
2.5 |
|
|
|
|
ginger-glazed carrot cake |
| dinner |
$2.92 |
$2.69 |
24.6 |
roasted vegetables |
hummus |
|
apple |
|
| total |
$6.65 |
$5.15 |
68.0 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Thursday — Week 4 |
| breakfast |
$0.53 |
$0.38 |
14.7 |
Whisk Sandwich Bread |
peanut butter |
tea |
|
|
| lunch |
$2.98 |
$2.51 |
19.9 |
roasted vegetables |
hummus |
|
orange |
|
| snack |
$0.21 |
$0.13 |
1.9 |
|
|
|
|
cocoa cookies |
| dinner |
$2.75 |
$1.74 |
28.3 |
pasta with parsley pesto |
rice |
glazed carrots |
apple |
|
| total |
$6.48 |
$4.76 |
64.8 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Friday — Week 4 |
| breakfast |
$0.68 |
$0.43 |
12.3 |
Sweet Raisin Flatbread |
peanut butter |
tea |
|
|
| lunch |
$2.54 |
$1.60 |
23.9 |
pasta with parsley pesto |
carrot |
|
apple |
|
| snack |
$0.00 |
$0.00 |
1.9 |
|
|
|
|
vanilla yogurt |
| dinner |
$1.56 |
$0.91 |
17.0 |
split-pea soup |
tossed salad with vinaigrette |
corn bread |
orange |
cocoa cookies |
| total |
$4.78 |
$2.95 |
55.0 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Saturday — Week 4 |
| breakfast |
$0.53 |
$0.38 |
14.7 |
Whisk Sandwich Bread |
peanut butter |
tea |
|
|
| lunch |
$1.87 |
$1.42 |
13.4 |
bean stoup base |
kidney beans |
corn bread |
banana |
|
| snack |
$0.50 |
$0.25 |
|
cocoa cookies |
cocoa cookies |
cocoa cookies |
orange |
|
| total |
$5.67 |
$3.87 |
57.6 |
|
|
|
|
|
|
$40.06 |
$29.18 |
|
Weekly total |
|
|
|
|
|
$150.29 |
$105.30 |
|
Monthly total |
|
|
|
|
| Extra Day 1 |
| breakfast |
$0.53 |
$0.38 |
14.7 |
Whisk Sandwich Bread |
peanut butter |
tea |
|
|
| lunch |
$0.34 |
$0.21 |
10.9 |
end-of-month rotini with mixed sauces * |
|
|
|
| snack |
$0.31 |
$0.14 |
1.0 |
|
|
|
raisins |
|
| dinner |
$1.62 |
$0.99 |
15.0 |
black beans and tomato stew with rice |
|
carrot |
orange |
|
| total |
$2.80 |
$1.71 |
41.6 |
|
rice |
|
|
|
| Extra Day 2 |
| breakfast |
$0.53 |
$0.38 |
14.7 |
Whisk Sandwich Bread |
peanut butter |
tea |
|
|
| lunch |
$0.11 |
$0.06 |
4.4 |
end-of-month stoup * |
corn bread (2 pieces) |
|
|
| snack |
$0.31 |
$0.14 |
1.0 |
|
|
|
raisins |
|
| dinner |
$2.06 |
$1.76 |
14.1 |
chickpea stew on couscous |
|
|
banana |
|
| total |
$3.02 |
$2.34 |
34.2 |
|
|
|
|
|
| Extra Day 3 |
| breakfast |
$0.99 |
$0.68 |
7.8 |
sweet potato |
yogurt |
tea |
|
|
| lunch |
$0.77 |
$0.42 |
14.5 |
split-pea soup |
corn bread (2 pieces) |
carrot |
raisins |
|
| snack |
$0.06 |
$0.03 |
3.7 |
|
|
|
|
| dinner |
$0.81 |
$0.64 |
4.5 |
end-of-month stoup * |
rice |
|
apple |
oatmeal-raisin cookie |
| total |
$2.63 |
$1.78 |
30.4 |
|
|
|
|
|
* Some recipes at the end of the month call for leftovers and parts of other recipes, so the cost shown may be low for the amount of food served. But these recipes include some specific ingredients to create a realistic price and all ingredients were in the shopping cart.
