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<p>Recipes and Tips for
Healthy, Thrifty Meals
United States
Department of
Agriculture
Center for Nutrition
Policy and Promotion
FOREWORD
The essence of nutrition guidance is to provide the
public with the best information available to assist
them in making wise and nutritious food choices to
sustain life and good health. As public officials in the
U.S. Department of Agriculture, we are deeply
concerned that Americans not only have enough food
but also that the public has enough information to
know what food to purchase and how to prepare it.
While a healthy diet is the cornerstone to good
health, meeting that goal can be a challenge. That is
why we are delighted to offer this publication to the
public. Recipes and Tips for Healthy, Thrifty Meals is
more than a cookbook. The book provides basic
cooking and food safety guidance. The menus
presented here conform to the recommendations
contained in the Dietary Guidelines for Americans
and the USDA Food Guide Pyramid. The 40 recipes
are quick, easy, tasty and economical.
We hope that you will find the recipes and other
information provided in this book useful. At the back
of the book is information on how to get more
nutrition information. If you have comments or
suggestions, let us hear from you.
Shirley R. Watkins
Rajen S. Anand, Ph.D.
Under Secretary
Executive Director
Food, Nutrition and
Center for Nutrition
Consumer Services
Policy and Promotion
1
3
TABLE OF CONTENTS
Introduction 4
Tips for healthy, thrifty meals 5
Some best buys for cost and nutrition 8
Tips for healthy cooking 10
Keep your family’s food safe 11
Menus for 2 weeks of meals 13
Recipes 18
Food lists for 2 weeks of meals 69
Recipe list 74
INTRODUCTION
How can you serve healthy meals on a limited
budget? It takes some time and planning, but you
and your family can eat better for less. This booklet
can help you save money as you prepare healthy
meals. It contains
• Tips for planning, shopping, and cooking healthy
meals on a tight budget
• Sample menus for 2 weeks for breakfast, lunch,