SHOPPING LIST: (items in red are items needed)


SMITH'S:

Non-perishable:

AISLE 2: pickles, Vlasic $2.99/24 oz $0.12/oz

AISLE 2: tortillas, Kroger fajita size $2.29/23 oz $0.10/oz

AISLE 2: mayonnaise, avocado (Mike does not want preservatives in mayo)

AISLE 2: mustard, Kroger $2.29/20 oz $0.11/oz

AISLE 2: ketchup, no high fructose corn syrup (Mike's request) Kroger $3.49/64 oz $0.05/oz

AISLE 3: salsa for tacos, mild, 1 bottle needed

AISLE 3: red lentils, Kroger $3.29/lb (check price at Winco)

AISLE 3: spaghetti sauce with mushrooms, onion and garlic, Smith's Prego $0.12/oz, 1 bottle needed

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: chicken broth, Smith's Simple Truth organic free range $2.00/32 oz, 4 c for chicken noodle soup, needed

AISLE 4: vegetable broth for red lentil soup, 4 c/week + 2 c minestrone soup = 6 c

AISLE 4: black beans for tacos, Smith's Simple Truth organic 15 oz/$1.25 $0.08

AISLE 4: kidney beans, (no preservatives) Smith's Simple Truth organic, 15 oz/$1.25 $0.08/oz 1 can needed for minestrone soup

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

AISLE 5: whole wheat flour, 1 c for muffins + 1 c for rolls, bread, Smith's Provo Aisle 5 Kroger 5 lb/$3.49 $0.04/oz, Winco $1.03/lb in bulk bin

AISLE 5: white flour, unbleached, Kroger $3.49/5 lbs $0.04/oz, for chocolate chip cookies and banana muffins

AISLE 5: corn starch for cookies, Kroger $1.99/1 lb $0.12/oz, 1/8 tsp, 1/8 tsp needed

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

AISLE 5: coconut oil, $6.99/30 oz $0.23/oz, for cookies, 1/8 c, 1/8 c needed

AISLE 5: cherry pie filling, Smith's $3.99/21 oz $0.19/oz

AISLE 5: chocolate chips, Smith's Kroger Semi-sweet $4.29/12 oz $0.36/oz $5.72/lb

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: toasted oat cereal, Kroger Honey Nut $3.79/27.2 oz $0.14/oz

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, 0 bottles needed)

AISLE 10: Apple juice, Kroger $2.50/64 oz $0.04/fl oz ($5/gal), 2 c x 3.5 = 7 c, 3 c needed

AISLE 12: pizza, cheese, Red Baron Four Cheese $3.99/21. oz $0.19/oz

AISLE 22: pizza crust Kroger $2.50/13.8 oz $0.18/oz

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

ranch dressing, Litehouse $4.99/13 oz $0.38/fl oz

green beans, $2.19/lb

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

tomatoes, roma, Smith's $0.99/lb or $0.30 ea, Winco $1.28/lb, Rancho Market normally $0.79-1.29/lb, 0.5 for salad x 3.5 = 1.75 + 1 for fajitas + 0.5 for sub sandwiches + 0.5 for grilled chicken sandwiches +1 for cafe rio salads =  5 needed

zucchini, small, for minestrone soup, Smith's $1.69/lb

Refrigerated:

MEAT: chicken breasts, Heritage Farm $13.46 (weight not listed online, varies by package) $2.99/lb about $16.12/5.39 lb 

MEAT: beef, Smith's Kroger 5 lb/$24.99, Smith's Kroger patties 8 ct 30.4 oz/$12 $6.32/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)

fish sticks, Van De Kamp's Crunchy breaded $5.99/24.6 oz $0.24/oz $3.89/lb,

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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) 

romaine lettuce, Rancho Markets $0.99/lb, Smith's $2.49/lb, (7 c, 1 head needed)

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PROVO NEIGHBORHOOD MARKET WALMART:

AISLE A8: Active dry yeast, Provo Walmart (also at Orem Walmart for same price) Fleishman's 4 oz/$5.48

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

popcorn, Jolly Time 32 oz/$2.66 $1.33/lb


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:

olive oil, Kirkland Organic $0.31/fl oz $20.99/67.6 oz $39.68/gal, Smith's Filippo Berio Extra Virgin $0.36/fl oz, $8.99/25.3 fl oz

WINCO OREM:

DAIRY: sour cream, Winco $1.38/16 oz, Smith's $1.99/16 oz

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

granola $1.98/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

MEAT: turkey, Winco breast bone in $2.47/lb, Smith's Butterball $14.99/3 lb

mild banana peppers, Winco $2.76/16 oz, Smith's AISLE 2: Kroger $2.99/16 oz

hamburger buns, Winco $1.34/12 oz (8 ct), Smith's AISLE 2:  Smart Way white $1.49/12 oz $0.12/oz (online lists hotdog in title but has picture of hamburger)

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) 

free-range eggs (allows chickens to be outside for at least a small time each day), Winco $5.58/24 ct $0.23/ea, Smith's Nellie's $5.49/dozen, $0.46/oz $4.15/lb, 1 lb= 454 g, 1 large egg = 50 g, 9.08 eggs = 1 lb, 1 egg= 0.11 lb, 12 large eggs = 1.32 lb, Kroger 60 ct (not free-range) $0.16 ea ($1.49/lb), 4/day x 3.5 = 14, 14 needed

milk, $2.62/gal

beef patties, frozen $13.34/3 lbs

turkey gravy mix, Winco $0.48/0.75 oz, Smith's AISLE 4: Kroger $0.99/0.87 oz

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: 

maple syrup, Walmart Orem Great Value $15.98/32 oz $0.50/oz, Private Selection $18.99/32 oz, $0.59/oz

SMITH'S SPRINGVILLE:

AMAZON:

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

pure vanilla extract, Costco online Rodelle $29.90/32 oz $0.93/fl oz, Smith's AISLE 5: Private Selection $22.99/16 oz $1.44/oz, 0.25 tsp, 0.25 needed

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. 

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

1 tsp chia seeds

1 tsp sesame seeds

1 tsp roasted salted pumpkin seeds

1 Tbs roasted almonds

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

1 tsp molasses (x 2 x 3.5 =7 tsp, 0 bottles needed) 

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

1/4 banana x 3.5 = 0.9

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4 scrambled eggs fried in extra virgin olive oil with iodized sea salt and pepper

ketchup

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Rotate a starch:

french toast

hash browns

Saturday: banana muffins with walnuts

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10 am Snack: 

3 oranges

popcorn, non-gmo

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12:00 pm Lunch:

Monday: Grilled chicken sandwiches, white hamburger buns, chicken breasts, tomatoes, romaine lettuce, fried onion for Mike, BBQ sauce

Tuesday: Olive garden style Minestrone soup, bread sticks

Wednesday: Subway-style Turkey sub sandwich (whole wheat bread for adults), no olives, no spinach, romaine instead of iceberg lettuce

Thursday: Chicken noodle soup

Friday: chicken nuggets with BBQ sauce, Corn on the cob, boiled carrots. tomato soup, grilled cheese sandwiches

Saturday: Red lentil soup, whole wheat rolls

Sunday: Black Bean Cafe Rio salad (Stephen just wants black beans)

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2:00 pm Afternoon Snack:

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

chocolate chip cookies 

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4:30 pm Post-Workout Snack:

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

1/2 banana (x 2 x 7 = 7 + 14 from above = 28)

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5:30 pm: Dinner:

Salad (serves 2.5):

1/2 c green leaf lettuce (x 3 = 1.5 x 2 = 3 x 3.5 = 10.5 c)

1/2 c organic kale (x 4 x 3.5 = 7 c)

1/2 avocado ( x 3.5 = 1.75)

1/2 c roma tomatoes (x 2 x 3.5 = 3.5)

1/4 c shredded carrots (x 2 x 3.5 = 1.75)

1/4 c thawed peas (x 2 x 3.5 = 1.75 c) 

1/2 rib celery, chopped organic, chopped (x 2 x 3.5 =3.5 ribs, see total near lentil soup below)

1/8 red bell pepper (3rd best local plant source of vitamin C) (x 2 = 1/4 x 3.5 = 0.9) 

1/4 cucumber, peeled (x 2 x 3.5 = 1.75)

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Monday: Beef lasagna, asparagus, salad

Tuesday: Pizza (no cheese on Stephen's) with red peppers, tomatoes, olives, hamburger sausage, pineapple, onions, salad

Wednesday: Hamburgers, french fries baked in olive oil, salad

Thursday: Cashew chicken stir-fry, broccoli, carrots, red pepper, green beans, onion, garlic, soy sauce, white rice (to reduce arsenic)

Friday: Spaghetti with meat balls, broccoli, salad

Saturday: Tacos/burritos/fajitas w/ stir fried red pepper, onions, side of black beans, Mexican rice, sour cream, chopped tomatoes, cheddar cheese, guacamole, hamburger (Chili's style) or chicken enchiladas Grandma Hawkes recipe every other week 

Sunday: Turkey, mashed potatoes, gravy, green beans, rolls, salad

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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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Dessert:

Saturday Chocolate chip cookies, make enough batter for the whole week, bake each morning) sugar-free Vegan Conscientious Eater 

Sunday Apple/peach/cherry Pie (rotate)

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2025 Dirty Dozen list

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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 a piece of chicken in a medium pan with 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 white 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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Banana muffins: https://kristineskitchenblog.com/one-bowl-cinnamon-banana-muffins/

12 muffins

Prep Time: 15 minutes mins

Cook Time: 15 minutes mins

Total Time: 30 minutes mins

Author: Kristine Rosenblatt

Ingredients

Instructions

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Red Lentil Soup:

https://wholesomecrumbs.com/creamy-vegan-red-lentil-soup-oil-free/#recipe

Ingredients

Instructions

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Chocolate Chip Cookies modified from this recipe: https://theconscientiouseater.com

Prep Time 15 minutes mins

Cook Time 12 minutes mins

Total Time 27 minutes mins


Servings 16 Cookies

Ingredients

Instructions 

Notes

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https://sundaysuppermovement.com/almost-chick-fil-a-chicken-noodle-soup-sundaysupper/#recipe


Olive Garden Minestrone Soup


Prep Time 

15 minutes minutes

Cook Time 25 minutes minutes

Total Time 40 minutes minutes

Serves 3

Ingredients 

Instructions 

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Olive Garden Bread Sticks: https://www.iheartnaptime.net/olive-garden-breadsticks-recipe/#recipe

Prep Time: 30 minutes mins

Cook Time: 15 minutes mins

Rest time: 25 minutes mins

Total Time: 1 hour hr 10 minutes mins

Servings: 16

Ingredients 

Instructions

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Hamburger Sausage: https://faithfamilyandbeef.com/2019/09/homemade-ground-beef-sausage.html

Ingredients

2 teaspoons garlic powder

2 teaspoons onion powder

1 teaspoon rubbed sage

1/2 teaspoon salt* 

1/2 teaspoon pepper**

1 pound ground beef

Instructions

Add all of your dry ingredients to a small bowl and give them a quick stir.

Grab a mixing bowl and toss your ground beef into it. Sprinkle the dry sausage ingredients over the ground beef. Mix the ground beef and the dry ingredients. Use your hands. Don’t be afraid to really get in there and get your hands meaty. Mix it up until your ground beef and spices are thoroughly combined. Cover your newly made sausage, and set it aside in the refrigerator for 30 minutes.

After the half hour has passed, you can use the sausage in a recipe, cook it and freeze it, or freeze it uncooked to use at a later date. Enjoy!

Notes

Same as with the salt, bump it up to a full teaspoon if you like your sausage with more pepper.