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This shopping list will provide for a thrifty, healthy, and delicious diet for a family of four, using prices from January 2009. 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.
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 |