Step 4. A shopping list according to the participants' budget preferences is generated. The following are samples of low, medium, and high budget shopping carts. Participants will only receive one, according to their budget preference settings.
Low Budget.
Bulk for the pantry:
Extra virgin olive oil
Whole-grain toast
Whole-grain cereal/granola
Faro, barley, bulgur, wild rice
Wheat, lentil, or chickpea pasta
Nuts and natural nut butter
Canned veggies/legumes (tomatoes, chickpeas, green beans, corn)
Fresh or pureed garlic
For the week:
Greek yoghurt
1-dozen eggs
3 cucumbers
5 tomatoes
Olives
2 bell peppers
1 bunch asparagus
Unprocessed cheeses (feta, cheddar, parmesan)
Hummus
1 lbs. boneless skinless chicken breast
1lbs. ground lamb
3 lbs. whitefish (cod, tilapia, haddock) and/or salmon
1 tin anchovies and/or sardines
2 bags of spinach
1 bag Kale
2 medium zucchini
3 apples
2 oranges
Medium Budget.
Bulk for the pantry: Organic optional
Extra virgin olive oil
Whole-grain toast
Whole-grain cereal/granola
Faro, barley, bulgur, wild rice
Wheat, lentil, or chickpea pasta
Nuts and natural nut butter
Canned veggies/legumes (tomatoes, chickpeas, green beans, corn)
Fresh or pureed garlic
For the week: Organic optional
Greek yoghurt
2 flats berries
1-dozen eggs
3 cucumbers
5 tomatoes
Olives
2 bell peppers
1 bunch asparagus
Unprocessed cheeses (feta, cheddar, parmesan)
Hummus
1 lbs. boneless skinless chicken breast
1lbs. ground lamb
3 lbs. whitefish (cod, tilapia, haddock) and/or salmon
1 tin anchovies and/or sardines
2 bags of spinach
1 bag Kale
2 medium zucchini
3 apples
2 oranges
High Budget.
Bulk for the pantry:
Extra virgin olive oil
Organic Whole-grain toast
Organic Whole-grain cereal/granola
Organic Faro, barley, bulgur, wild rice
Wheat, lentil, or chickpea pasta
Organic canned tomatoes
Organic canned chickpeas
Organic Nuts and natural nut butter
Fresh garlic
For the week:
Greek yoghurt
2 flats organic berries
1-dozen organic eggs
3 organic cucumbers
5 organic tomatoes
Olives
2 organic bell peppers
1 bunch organic asparagus
Unprocessed cheeses (feta, cheddar, parmesan)
Hummus
1 lbs. organic boneless skinless chicken breast
1lbs. organic ground lamb
3 lbs. whitefish
1 tin anchovies and/or sardines
2 bags organic spinach
1 bag organic Kale
2 medium organic zucchini
3 organic apples
2 organic oranges