SHOPPING LIST: (items in red are items needed)

SMITH'S:

Non-perishable:

AISLE 3: organic whole wheat spaghetti, Simple Truth, $1.59/16 oz, 1/2 package per week, 1 package needed

AISLE 3: Organic whole wheat rotini, Simple Truth, $1.59/16 oz, Good Earth has Jovial brand Einkorn (never hybridized) fusilli organic wheat pasta on sale for $3.?? sometimes and Sprouts has it for $5.79 for 12 oz. (1 c per week, 1 box needed)

AISLE 4: vegetable broth for soup 

AISLE 5: chia seeds, Simple Truth $4.79/12 oz $0.40/oz $6.40/lb

AISLE 5: molasses, Grandma's $4.49/12 oz $0.37/oz, (7 tsp, 1 bottles needed)

AISLE 6: oat milk, Simple Truth shelf stable $1.99/1 qt $0.06/oz,  (1 c smoothie + 1 c Tyler drink + 1 c w/ oatmeal = 3 c x 3.5 = 10.5 c, 4 c needed)

AISLE 6: old fashioned oats, Kroger 42 oz/$4.49 $0.11/oz, Sprouts organic Bob's Red Mill, $5.99/32 oz ($3/lb), Smith's organic old-fashioned oats, Nature's Path, $5.99/18 oz) 1 c x 3.5 = 3.5 c raw, 2 c needed

AISLE 7: Utah raw honey, Local Hive $7.99/16 oz (3.5 Tbs, 1 bottles needed)

AISLE 22: ziplock sandwich bags for freezing meat & Stephen's lunches, Kroger $6.49/280 ct ($0.02 ea)

AISLE 22: uncoated paper plates for microwave, Smith's $4.49/100 ct ($0.04 ea)

Produce Section:

PRODUCE SECTION: cashews, Smith's Simple Truth $0.47/oz, 42 oz/$14.99

TABLE 4: potatoes, organic russet, Smith's Simple Truth 3 lbs/$3.49, Provo Walmart Marketside 3 lbs/$3.84, 2 breakfast x 2 = 4 + 2 french fries/baked potato = 6, 6 needed

garlic (A single head typically has 11) (2/week for noodle soup, ? minestrone soup, 0 cloves needed) 

organic apple, Smith's $1.99/lb Simple Truth 2 lb bag/$3.99, (3 x 3.5 =10.5, 7.5 needed)

celery Smith's sleeved $1.99, Rancho Markets $2.99/stalk, (3.5 ribs for noodle soup + 3.5 ribs for salad = 7 ribs or 1 stalks, 0 ribs or 0 stalks needed) (a single stalk typically has 7-9 ribs)

organic kale, Smith's $2.49/lb lose (website lists per pound but in store listed as each and they are half a pound, but male manager told me to ask at checkout for them to adjust the price to honor the price on the website and that the produce dept has the ability to change the prices with manager approval to make them match the online prices), (not baby kale, it is too expensive)

shredded carrots (1.75c , 1 c needed)

carrot chips Smith's Kroger $2.29/lb (1 c/wk steamed veggies + 3.5 c noodle soup = 4.5 c/week, 4.5 c needed) 

lemon for red lentil soup & fish sticks

corn on the cob winter and spring (summer and fall get at Rancho Market $0.79/lb)

Frozen:

frozen peas (0.5 c for salad x 3.5 = 1.75 + 0.9 c for noodle soup + 1.5 c for boiled veggies= 4.15 c, 3.15 c needed)

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RANCHO MARKETS: (weekly flyer)

watermelon, Rancho Markets Personal "dulcinea" $3.99/6 lbs $0.67/lb through 2/16, Smith's large watermelon $8.99, Smith's Mini $4.29, (1.75 days x 3 servings x 1/2c. servings/pieces = 6, 0 melons needed).  

pineapple Rancho Market $0.50/lb til 2/16, normally $0.99/lb, Smith's $2.79

oranges, Rancho Markets $0.25/lb through 2/20, Smith's $1.49/lb, 3 x 3.5 = 10.5, 10.5 needed 

fresh corn on the cob $0.79/lb (summer & fall)

cucumber, Rancho Markets $0.59/ea Smith's $0.79/ea  (1/2 per day x 3.5 = 1.75, 0.75 needed) 

banana, Rancho Markets $0.50/lb, Winco $0.50/lb, Smith's $0.55/lb (1 pre-workout + 1 breakfast = 2 x 3.5 = 7, 7 needed) 

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PROVO NEIGHBORHOOD MARKET WALMART:

cinnamon, Walmart Great Value 2.5 oz/$1.32 $0.52/oz Aisle A9, Bosch Kitchen Center 1 lb 2 oz $10.65 ($0.59/oz = $9.47/lb).  See price at Sam's Club, Smith's Smart Way $1.25/1.94 oz $0.64/oz, Costco $1.03/oz

SPROUTS:

sesame seeds, Sprouts bulk $4.99/lb on sale (normally $5.99/lb), Walmart $0.96/oz $15/lb, Smith's $23/lb (website lists it lower per oz but it is wrong), 3.5 tsp needed

Toothpaste, hydroxyapatite for Tyler & Stephen, not mint

COSTCO:

frozen blueberries

WINCO OREM:

canned diced tomatoes, Winco $0.88/14.5 oz, Smith's Aisle 4: Kroger $1/14.5 oz ($0.07/oz)

avocado, Winco $0.48/ea medium, Rancho Markets $1.50/jumbo Mexican on sale through 3/1/26, Smith's medium $0.89 ea, Smith's large $0.99 ea, (0.5/salad x 3.5 = 1.75 + 0.5 sub sandwiches + 0.5 cafe rio salads + 0.5 Chilis fajitas, 2.75 needed)

yellow large onion, Winco $0.68/lb, Smith's $0.79/lb (0.9 pasta fresca + 0.9 noodle soup= 1.8, 0 needed) 

broccoli, Winco $1.98/lb, Smith's $2.19/lb, Rancho Markets $2.79/lb

pumpkin seeds, roasted salted $5.28/lb

dry roasted almonds, no salt, $6.78/lb

cashews, salted roasted $5.58/lb

walnuts, $5.28/lb

chia seeds $3.58/lb

flax seeds, ground, Winco $2.14/lb bulk bin, Smith's AISLE 5: Bob's Red Mill, $4.99/16 oz $0.31/oz

100% whole wheat bread, Winco $2.10/24 oz, Smith's AISLE 2: Franz $2.50/24 oz ($0.10/oz or $1.67/lb), Great Harvest 1 loaf= 2 lbs = $6.79 ($3.39/lb), (4 breakfast x 2 days = 8 pieces + 4 sandwiches= 12 slices, 8 slices needed) 

red bell pepper, Winco $0.98 medium, Smith's $1.59 large ($0.18/oz if it is 9 oz, or $2.83/lb) (a large bell pepper typically weighs 5-9 oz) (1/4 x 3.5 = 0.9, 0.8 needed) 

GOOD EARTH:

Toothpaste, hydroxyapetite for Tyler, not mint

Coconut milk, Califia organic $10.29/48 oz

MACEY'S: 

OREM WALMART: 

SMITH'S SPRINGVILLE:

AMAZON:

black pepper, ground, Fresh Finest 5 lb/$45.99 $0.57/oz

iodized sea salt for oatmeal, noodle soup, lentil soup, ranch dressing (Amazon & Walmart.com sell Pacific Pelican Himalayan 2 lbs, $20 with free prime membership shipping).   

SMITH'S OREM:

NON-FOOD:

eye makeup remover

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Meal Plan (feeds 2.5 adults): <$3/lb for grains & produce, $4/lb dried legumes, <$5/lb animal products, $8/lb ($0.50/oz) nuts/seeds, $9/gallon ($0.07/fl oz) drinks (128 fl oz in 1 gallon), <$10/lb toppings/spices/ingredients that only use a small amount of, $40/gallon ($0.31/fl oz) oil, no pork (mRNA vaccines), Low Acrylamide, No Dirty Dozen Pesticides, low in refined sugars (not first ingredient listed), free-range animal products. 

Natural remedies for allergies:

Plant based mostly vegan diet

70-80% of the immune cells are in the gut.

7 remedies:

1. Whole foods (aside from coconut milk) and small amount of organic free-range meat, no processed foods, 90% produce 

2. Lots of Raw foods, fermented foods, greens.  Cooking destroys enzymes and probiotics.

3. No processed sugar, only honey.  

4. No dairy, milk, cheese, butter which cause congestion.  Use alternatives like coconut milk, flax, avocado.

5. No wheat except einkorn flour which is unhybridized has much less gluten. Modern wheat glues up the digestive system.

6. No chocolate, eat mushrooms and herbs for energy 

7. No stress, spend as much time in nature as possible.  Don’t over work or over-commit.  Keep life minimal, get lots of rest and spend as much time in nature as possible.

Natural cold remedies:

Vitamin C: red pepper, kale, golden kiwi

Vitamin D: Mushrooms

Zinc: pumpkin or sesame seeds

Selenium: Brazil nuts

Quercitin: Capers

Top mood-boosting foods:

Leafy greens (folate/vitamin B9), salmon & walnuts (omega-3 fatty acids), berries (antioxidants), brazil nuts (selenium), pumpkin seeds & almonds (magnesium), whole grains (triggers serotonin release & provides steady energy).

8 am Breakfast:

1 cup old fashioned oats, cooked (yields 2 c cooked) (x 3.5 = 3.5 c raw)

1/8 tsp iodized sea salt (Amazon & Walmart.com sell Pacific Pelican Himalayan 2 lbs, $20 with free prime membership shipping).  Iodine deficiency is linked to Hashimotos.  Plant sources include sea vegetables like kelp but they are not very yummy and kids won't eat it and it doesn't go with my meals)

1/8 tsp cinnamon

1 tsp flax seed (fat)

1 tsp roasted salted pumpkin seeds (zinc)

1 tsp sesame seeds (zinc)

1 tsp raw local honey (helps with allergies and coughs) (x 2 x 3.5 =7 tsp, 0 bottles needed)

1/2 c coconut milk (x 3 x 3.5 = 5.25 c)

1/4 banana x 3.5 = 0.9

oat milk

almonds

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toast made from Great Harvest bread, (whole wheat flour, honey, yeast, salt)

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10 am Snack: 

3 oranges

nuts (all kinds)

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12:00 pm Lunch:

raw carrots

noodle soup with spiral Einkorn noodles, onions, garlic, carrots, celery, veggie broth, salt, pepper, peas

Salad: spinach, olives, avocados, cucumbers, red peppers, cherry tomatoes, peas, capers

2:00 pm Afternoon Snack:

1 organic apple, medium (x 3 x 3.5 = 10.5)

nuts

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4:30 pm Post-Workout Snack:

1/4 c. nuts, roasted, salted (x 3 x 3.5 = 10.5 c)

fruit

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5:30 pm: Dinner:

Green Smoothie:

2 oz coconut milk

1/2 avocado

1 c pineapple frozen

1/4 c organic kale

2 Tbs raw local honey

1/2 Tbs ground flax seeds

1/2 c ice

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Dinner:

Boil all together then strain: Corn on the cob, steamed carrots, broccoli, peas

french fries baked with no oil

Salad: spinach, olives, avocados, cucumbers, red peppers, cherry tomatoes, peas, capers

Spaghetti, Einkorn whole wheat noodles, tomato sauce, mushrooms, garlic, salt, onions

salmon with lemon

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7:00 pm Evening Snack:

1/4 c raw pistachios ( x 3.5 = 0.9 c)

1/2 c watermelon, organic peaches, pineapple, or other fruit that is <$3/lb in season (x 4 x 7 = 14)

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2025 Dirty Dozen list

1. Spinach, 2. Strawberries, 3. Kale, collard, and mustard greens, 4. Grapes, 5. Peaches, 6. Cherries, 7. Nectarines, 8. Pears, 9. Apples, 10. Blackberries (new), 11. Blueberries, 12. Potatoes (new). 

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*It is healthier to eat seeds and nuts that have been soaked, sprouted, or lightly cooked/roasted as this reduces phytic acid and other enzyme inhibitors, improving mineral absorption and digestibility.  Phytic acid binds minerals (iron, zinc, calcium, magnesium) making them harder to absorb.  Enzyme inhibitors can block digestive enzymes, slowing digestion and potentially causing stomach upset.  Until we are better able to find the time/money to buy them from Wildly Organic or soak and dehydrate them ourselves, buy them roasted.

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Chicken noodle soup: 

Bring to boil 4 cups of chicken broth

Add 1/4 yellow onion, finely chopped

1 rib celery, finely chopped

1 c carrots (pre-sliced)

2 cloves garlic, finely chopped

1/8 tsp pepper

1 c whole wheat spiral noodles.  1  x 16 oz pkg = 8 servings x 3/4 c = 6 c

Remove chicken and cut into small pieces, then return to pan

Set timer for 10 min

When timer rings, add 1/2 c frozen peas & 3/4 tsp iodized Himalayan salt

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