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A Month of Menus for Spring

Use this menu plan during the spring months. In North Carolina, that would be April, May, and June. Compare it to the winter menu. Menu plans for summer and fall are coming. 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. Every day includes breakfast, lunch, and dinner plus a snack — all made from scratch.

Get recipes and cooking plans to support this menu in the Cook for Good Year Round ebook.

Bottom Line: The average meal costs just $1.15 per person regular and just $1.57 green, using June 2009 prices.

Fit your schedule — I like having pizza on Sunday night, but if you'd rather have it on Friday, just mix up the dough on Thursday night. It only takes a few minutes. You might be able to go shopping on Thursdays and do your main cooking on Friday.

Celebrate the holidays — This menu was done in May, so it has a Mothers' Day dinner with asparagus quiche and strawberry shortcake on the first Sunday and a Fathers' Day dinner with pizza and strawberry ice cream. When planning your own month, take a look at your calendar for special days including birthdays and anniversaries. Just adding a little fruit to the main dinner or having a favorite dessert that day can make it festive.

Extra days — Since months vary in the number of days they have, this plan shows four weeks (28 days) worth of menus, plus three "extra" days at the bottom of the plan. Use the food shown for these days for longer months, to share with friends or family, or just as backup just in case you drop a pizza or put way too much hot pepper in the chili.

Sample Menus, Spring 2009
meal	regular cost	green cost	protein	main dish	side dish 1	side dish 2	fruit	dessert
Saturday — Week 1
dinner	$2.07	$2.85	27.9	rotini with spring-onion tomato sauce & cheddar	sugar-snap peas			chocolate pudding
Sunday — Week 1
breakfast	$0.41	$0.62	12.3	Sweet Raisin Flatbread, toasted	peanut butter	tea
lunch	$1.48	$2.07	15.1	Cuban black beans	rice	Skillet Asparagus	banana
snack	$0.18	$0.28	3.0					oatmeal-raisin cookies
dinner	$1.70	$2.88	35.1	pizza with mustard greens and spring onions (2 slices)	tossed salad with vinaigrette dressing			strawberry ice cream
total	$3.77	$5.85	65.5
Monday — Week 1
breakfast	$0.29	$0.47	14.5	Good Wheat Bread, toasted	peanut butter	tea
lunch	$1.66	$2.42	20.2	Cuban black beans	rice	Skillet Asparagus	banana	vanilla yogurt
snack	$0.00	$0.00	0.0
dinner	$1.32	$2.40	26.3	pasta with parsley pesto	glazed carrots			strawberry ice cream
total	$3.27	$5.29	60.9
Tuesday — Week 1
breakfast	$0.29	$0.47	14.5	Good Wheat Bread, toasted	peanut butter	tea
lunch	$0.92	$1.48	16.4	pizza with mustard greens and spring onions	carrot		banana
snack	$0.18	$0.28	3.0					oatmeal-raisin cookies
dinner	$1.65	$2.29	23.5	bean burritos	tossed salad with vinaigrette dressing		strawberries	vanilla yogurt
total	$3.05	$4.52	57.4
Wednesday — Week 1
breakfast	$0.29	$0.47	14.5	Good Wheat Bread, toasted	peanut butter	tea
lunch	$1.76	$1.98	17.6	bean burritos	sugar-snap peas		orange
snack	$0.18	$0.28	3.0					oatmeal-raisin cookies
dinner	$1.41	$2.60	20.3	Potato peanut curry	rice	broccoli	strawberries	vanilla yogurt
total	$3.66	$5.33	55.4
Thursday — Week 1
breakfast	$0.29	$0.47	7.5	Good Wheat Bread, toasted	peanut butter	tea
lunch	$1.43	$2.15	20.6	rotini	tomato sauce with spring onions	broccoli	orange
snack	$0.18	$0.28	3.0					oatmeal-raisin cookies
dinner	$1.77	$2.91	32.2	spring green eggs scramble	baked new potatoes		banana
total	$3.68	$5.81	63.3
Friday — Week 1
breakfast	$0.41	$0.62	12.3	Sweet Raisin Flatbread, toasted	peanut butter	tea
lunch	$1.01	$1.69	23.4	pasta with parsley pesto	carrot
snack	$0.27	$0.68	0.6				strawberries	vanilla yogurt
dinner	$1.41	$1.77	20.6	black-bean and tomato stew	rice	tossed salad with vinaigrette dressing	orange	oatmeal-raisin cookies
total	$3.10	$4.76	56.9
Saturday — Week 2
breakfast	$0.31	$0.49	14.7	Good Wheat Bread, toasted	peanut butter	tea
lunch	$1.49	$1.99	19.7	bean stoup base	black beans	Good Wheat garlic toast	banana
snack	$0.27	$0.68	0.6				strawberries	vanilla yogurt
total	$4.14	$6.02	62.8
	$24.67	$37.58		Weekly total (average per meal: regular $1.17, green $1.79)
Saturday dinner — Week 2
Week 2
dinner	$2.21	$2.99	28.2	rotini with tomato sauce with mustard greens and onions & cheddar	sugar-snap peas			chocolate pudding
Sunday — Week 2
breakfast	$0.41	$0.62	12.3	Sweet Raisin Flatbread, toasted	peanut butter	tea
lunch	$1.38	$1.82	15.4	red bean chili	rice		orange
snack	$0.00	$0.00	0.0
dinner	$2.13	$3.74	31.3	magic quiche with asparagus	baked new potatoes	tossed salad with vinaigrette dressing		strawberry shortcake
total	$3.92	$6.17	59.0
Monday — Week 2
breakfast	$0.31	$0.49	14.7	Whisk Sandwich Bread, toasted	peanut butter	tea
lunch	$1.42	$1.86	15.8	red bean chili	rice	carrot	banana
snack	$0.00	$0.00	0.0
dinner	$2.62	$3.81	26.8	rotini with mustard-green tomato sauce & cheddar	sugar-snap peas		orange	strawberry shortcake
total	$4.35	$6.16	57.3
Tuesday — Week 2
breakfast	$0.31	$0.49	14.7	Whisk Sandwich Bread, toasted	peanut butter	tea
lunch	$1.83	$3.05	27.2	magic quiche with asparagus	carrot	baked new potatoes	raisins
snack	$0.18	$0.35	5.1					vanilla yogurt
dinner	$0.70	$1.29	18.4	Black-eyed peas with herbs	rice			strawberry shortcake
total	$3.01	$5.18	65.3
Wednesday — Week 2
breakfast	$0.31	$0.49	14.7	Whisk Sandwich Bread, toasted	peanut butter	tea
lunch	$1.01	$1.49	17.2	Black-eyed peas with herbs	rice	Skillet Asparagus
snack	$0.45	$1.03	5.7				strawberries	vanilla yogurt
dinner	$1.12	$1.69	22.7	noodles in spicy peanut sauce with spring vegetables			orange
total	$2.90	$4.70	60.2
Thursday — Week 2
breakfast	$1.00	$1.09	15.2	bean burritos		tea
lunch	$1.53	$2.25	20.9	rotini	tomato sauce with mustard greens and onions	broccoli	orange
snack	$0.18	$0.28	3.0					oatmeal-raisin cookies
dinner	$1.47	$2.10	21.0	Swiss chard frittata	roasted spring vegetables		banana
total	$4.17	$5.71	60.1
Friday — Week 2
breakfast	$0.41	$0.62	12.3	Sweet Raisin Flatbread, toasted	peanut butter	tea
lunch	$1.12	$1.69	22.7	noodles in spicy peanut sauce with spring vegetables			orange
snack	$0.18	$0.28	3.0					oatmeal-raisin cookies
dinner	$1.50	$2.18	25.2	Hoppin' John	tossed salad with vinaigrette dressing		banana	vanilla yogurt
total	$3.21	$4.77	63.2
Saturday — Week 2
breakfast	$0.29	$0.47	14.5	Whisk Sandwich Bread, toasted	peanut butter	tea
lunch	$1.25	$1.61	18.6	bean stoup base	black-eyed peas	Whisk garlic toast
snack	$0.71	$0.86	1.3				banana	vanilla yogurt
total	$4.47	$5.93	62.6
	$26.03	$38.63		Weekly total (average per meal: regular $1.24, green $1.84)
Saturday dinner — Week 3
dinner	$2.27	$3.22	29.7	rotini with tomato sauce with spring onions & cheddar	sugar-snap peas	corn bread	strawberries	chocolate upside-down cake
Sunday — Week 3
breakfast	$0.41	$0.62	12.3	Sweet Raisin Flatbread, toasted	peanut butter	tea
lunch	$1.17	$1.98	16.3	red-lentil soup with spring onions	corn bread	Skillet Asparagus	banana
snack	$0.00	$0.00	0.0
dinner	$1.70	$2.88	35.1	pizza with mustard greens and spring onions (2 slices)		tossed salad with vinaigrette dressing		strawberry ice cream
total	$3.27	$5.56	63.7
Monday — Week 3
breakfast	$0.29	$0.47	14.5	Good Wheat Bread, toasted	peanut butter	tea
lunch	$1.63	$2.30	23.8	bean burritos	carrot	cheese, cheddar	orange
snack	$0.39	$0.69	3.8	walnuts
dinner	$1.26	$2.26	17.5	Potato peanut curry	rice	broccoli		strawberry ice cream
total	$3.57	$5.71	59.6
Tuesday — Week 3
breakfast	$0.29	$0.47	14.5	Good Wheat Bread, toasted	peanut butter	tea
lunch	$1.18	$1.99	16.2	red-lentil soup with spring onions	corn bread	stir-fried asparagus	orange
snack	$0.45	$1.03	5.7				strawberries	vanilla yogurt
dinner	$0.98	$1.79	20.9	pizza with mustard greens and spring onions	broccoli			chocolate upside-down cake
total	$2.91	$5.21	57.3
Wednesday — Week 3
breakfast	$0.29	$0.47	14.5	Good Wheat Bread, toasted	peanut butter	tea
lunch	$1.05	$1.15	20.2	bean burritos	carrot	corn bread
snack	$0.45	$1.03	5.7				strawberries	vanilla yogurt
dinner	$1.61	$2.16	24.0	noodles in spicy peanut sauce with spring vegetables	sugar-snap peas		banana
total	$3.40	$4.60	64.2
Thursday — Week 3
breakfast	$0.29	$0.47	7.5	Good Wheat Bread, toasted	peanut butter	tea
lunch	$1.95	$2.99	25.9	rotini with tomato sauce with spring onions & cheddar	broccoli		orange
snack	$0.18	$0.28	3.0					oatmeal-raisin cookies
dinner	$1.24	$2.13	20.7	egg and spring-onion burrito	shredded cabbage		banana
total	$3.67	$5.87	57.1
Friday — Week 3
breakfast	$0.41	$0.62	12.3	Sweet Raisin Flatbread, toasted	peanut butter	tea
lunch	$1.12	$1.69	22.7	noodles in spicy peanut sauce with spring vegetables			orange
snack	$0.60	$0.96	4.8	walnuts			raisins
dinner	$1.47	$1.78	17.1	chickpea stew on couscous				oatmeal-raisin cookies
total	$3.60	$5.05	56.9
Saturday — Week 3
breakfast	$0.31	$0.49	14.7	Good Wheat Bread, toasted	peanut butter	tea
lunch	$1.46	$1.99	20.2	bean stoup base	red lentils	Good Wheat garlic toast	banana
snack	$0.30	$0.47	1.2				orange
total	$4.34	$6.33	65.8
	$24.76	$36.53		Weekly total (average per meal: regular $1.18, green $1.74)
Saturday dinner — Week 4
dinner	$2.12	$2.74	24.7	rotini with tomato sauce with mustard greens and onions & cheddar	sugar-snap peas			cocoa cookies
Sunday — Week 4
breakfast	$0.41	$0.62	12.3	Sweet Raisin Flatbread, toasted	peanut butter	tea
lunch	$1.58	$1.97	19.4	chickpea stew on couscous			orange
snack	$0.00	$0.00	0.0
dinner	$1.90	$3.25	34.8	pizza with green peppers and onion (2 slices)		tossed salad with vinaigrette dressing		strawberry shortcake
total	$3.89	$5.84	66.4
Monday — Week 4
breakfast	$0.31	$0.49	14.7	Whisk Sandwich Bread, toasted	peanut butter	tea
lunch	$2.28	$2.60	23.7	rotini with pasta sauce 4 & cheddar	sugar-snap peas		banana
snack	$0.00	$0.00
dinner	$1.45	$1.83	18.0	red bean chili	corn bread	carrot		strawberry shortcake
total	$4.04	$4.92	56.3
Tuesday — Week 3
breakfast	$0.31	$0.49	14.7	Whisk Sandwich Bread, toasted	peanut butter	tea
lunch	$1.01	$1.15	16.3	pizza with green pepper, and onion	carrot		banana
snack	$0.42	$0.74	6.0		walnuts
dinner	$1.42	$1.83	18.0	red bean chili	corn bread (2 servings each, baked on top of chili as casserole)	carrot		strawberry shortcake
total	$3.16	$4.21	55.0
Wednesday — Week 4
breakfast	$0.31	$0.49	14.7	Whisk Sandwich Bread, toasted	peanut butter	tea
lunch	$2.08	$3.11	26.3	rotini with pasta sauce 4 & cheddar	broccoli		banana
snack	$0.12	$0.18	1.9					cocoa cookies
dinner	$1.23	$1.69	16.3	roasted spring vegetables	hummus		orange
total	$3.73	$5.46	59.2
Thursday — Week 4
breakfast	$0.31	$0.49	14.7	Whisk Sandwich Bread, toasted	peanut butter	tea
lunch	$1.23	$1.69	16.3	roasted spring vegetables	hummus		orange
snack	$0.12	$0.18	1.9					cocoa cookies
dinner	$1.38	$2.54	27.6	pasta with parsley pesto	glazed carrots		strawberries
total	$3.03	$4.90	60.5
Friday — Week 4
breakfast	$0.41	$0.62	12.3	Sweet Raisin Flatbread, toasted	peanut butter	tea
lunch	$1.45	$2.30	23.9	pasta with parsley pesto	carrot
snack	$0.45	$0.81	5.7				strawberries	vanilla yogurt
dinner	$0.70	$1.22	16.5	red-lentil soup with spring onions	corn bread		orange	cocoa cookies
total	$3.01	$4.95	58.3
Saturday — Week 4
breakfast	$0.31	$0.49	14.7	Whisk Sandwich Bread, toasted	peanut butter	tea
lunch	$1.24	$1.62	13.4	bean stoup base	kidney beans	corn bread	banana
snack	$0.42	$0.64	3.1				orange	cocoa cookies
total	$4.08	$5.50	55.8
	$24.93	$37.17		Weekly total (average per meal: regular $1.19, green $1.77)
	$100.40	$151.56		Monthly total (average per meal: regular $1.20, green $1.80)
Extra Day 1
breakfast	$0.31	$0.49	14.7	Whisk Sandwich Bread, toasted	peanut butter	tea
lunch	$0.88	$0.94	23.1	end-of-month rotini with mixed sauces	corn bread	mixed-vegetable stew with kale, carrots, onions, and garlic				milk
snack	$0.90	$0.69	3.8	walnuts
dinner	$1.23	$1.54	17.7	chickpea and tomato stew with green onions	rice	milk	orange	oatmeal-raisin cookies
total *	$3.32	$3.66	59.2
Extra Day 2
breakfast	$0.31	$0.49	14.7	Whisk Sandwich Bread, toasted	peanut butter	tea
lunch	$0.27	$0.50	9.7	end-of-month stoup	garlic flatbread		raisins
snack	$0.69	$0.69	3.8	walnuts
dinner	$1.74	$1.89	25.9	lentil, onion, and tomato stew	couscous	milk	banana	cocoa cookies
total *	$3.00	$3.57	55.1
Extra Day 3
breakfast	$0.65	$1.19	7.8	sweet potato	yogurt	tea
lunch	$0.74	$1.54	24.2	red-lentil soup with spring onions	parmesan cheese	garlic flatbread	raisins
snack	$0.69	$0.69	3.8	walnuts
dinner	$1.73	$1.67	18.4	black beans in enchilada sauce	rice	greens, kale or collards	orange
total *	$4.21	$5.09	54.2

* 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. All costs are accounted for in the monthly shopping-cart costs.