Meal Cost Tracker
Detailed Cost Breakdowns for Anti-Inflammatory Eating
This page provides detailed ingredient costs and nutritional information for all meal options. Prices are from Festival Foods in Madison, Wisconsin (January 2026).
Breakfast Options
Protein Smoothie (Soy Milk)
Ingredient
Amount
Package Price
Cost
Calories
Carbs (g)
Protein (g)
Soy Milk
1 cup
$4.79
$0.60
80
4
7
Baby Spinach
1/3 container
$5.99
$2.00
15
1
2
Banana
1 banana
$0.55
$0.55
105
27
1
Sunshine Medley (frozen)
1 cup
$11.99
$1.24
70
17
1
Pumpkin Seeds
1/4 cup
$19.99
$0.62
170
3
9
Orgain Protein Powder
2 scoops
$32.97
$1.65
150
15
21
TOTAL $6.65 590 67g 41g
Protein Smoothie (Almond Milk)
Ingredient
Amount
Package Price
Cost
Calories
Carbs (g)
Protein (g)
Almond Milk
1 cup
$4.49
$0.56
30
1
1
Baby Spinach
1/3 container
$5.99
$2.00
15
1
2
Banana
1 banana
$0.55
$0.55
105
27
1
Sunshine Medley (frozen)
1 cup
$11.99
$1.24
70
17
1
Pumpkin Seeds
1/4 cup
$19.99
$0.62
170
3
9
Orgain Protein Powder
2 scoops
$32.97
$1.65
150
15
21
TOTAL $6.62 540 64g 35g
Egg Sandwich (Bagel)
Ingredient
Amount
Package Price
Cost
Calories
Carbs (g)
Protein (g)
Everything Bagel
1 bagel
$4.99 (6 ct)
$0.83
290
52
10
Eggs (pasture raised)
2 eggs
$8.49 (12 ct)
$1.42
140
0
12
TOTAL $2.25 430 52g 22g
Egg Sandwich (English Muffin)
Ingredient
Amount
Package Price
Cost
Calories
Carbs (g)
Protein (g)
WW English Muffin
1 muffin
$4.99 (6 ct)
$0.83
120
23
5
Eggs (pasture raised)
2 eggs
$8.49 (12 ct)
$1.42
140
0
12
TOTAL $2.25 260 23g 17g
Greek Yogurt & Fruit Bowl
Recipe: 170g yogurt, 12 raspberries, 6 blackberries, 85g blueberries
Ingredient
Amount
Package Price
Cost
Calories
Carbs (g)
Protein (g)
Oikos Triple Zero
170g (3/4 cup)
$6.99 (32oz)
$1.40
100
8
17
Raspberries
85g (12 berries)
$3.99
$2.00
44
10
1
Blackberries
42g (6 berries)
$3.49
$0.87
18
4
1
Blueberries
85g
$5.99
$1.50
49
12
1
TOTAL $5.76 211 34g 20g
Lunch Options
Base components for all lunches: Baby carrots, cucumber, bell peppers, celery, hummus (2 oz), Wasa crispbread (3)
Lunch + Cottage Cheese
Ingredient
Amount
Package Price
Cost
Calories
Carbs (g)
Protein (g)
Carrots
1/5 bag
$2.49
$0.50
7
2
0
Cucumber
2/5 cucumber
$1.99
$0.80
6
1
0
Bell Peppers (3)
1/5 of 3
$4.50
$0.90
8
2
0
Celery
1/5 stalk
$1.99
$0.40
3
1
0
Hummus
2 oz
$4.29
$0.86
120
10
4
Wasa Crispbread
3 crackers
$3.79
$0.57
120
30
3
Cottage Cheese 4%
2/3 cup
$3.29
$0.73
147
7
16
TOTAL $4.75 411 53g 23g
Lunch + Chicken + Brown Rice (Gym/Active Days)
Chicken breast is air-fried in bulk on the weekend; brown rice is batch-cooked in the Instant Pot. Costs are per-portion based on bulk prep.
Ingredient
Amount
Package Price
Cost
Calories
Carbs (g)
Protein (g)
Carrots
1/5 bag
$2.49
$0.50
7
2
0
Cucumber
2/5 cucumber
$1.99
$0.80
6
1
0
Bell Peppers (3)
1/5 of 3
$4.50
$0.90
8
2
0
Celery
1/5 stalk
$1.99
$0.40
3
1
0
Hummus
2 oz
$4.29
$0.86
120
10
4
Wasa Crispbread
3 crackers
$3.79
$0.57
120
30
3
Chicken Breast (cooked)
150g (~5 oz)
$5.49/lb raw
$2.42
248
0
46
Brown Rice (cooked)
1 cup
~$2.50/lb dry
$0.40
215
45
5
TOTAL $6.85 727 91g 58g
Dinner Options
Compare home-cooked options to CookUnity meal delivery at $12.25/meal
Salmon + Baked Potato + Steamer Broccoli
Ingredient
Amount
Package Price
Cost
Calories
Carbs (g)
Protein (g)
Salmon Filet
1 filet
$13.49 (2 filets)
$6.75
270
1
23
Baked Potato
~0.25 lb
$0.99/lb
$0.25
160
37
4
GG Steamer Broccoli
1 bag (10oz)
$3.49
$3.49
75
12
9
TOTAL $10.49 505 50g 36g
vs CookUnity savings $1.76
Salmon + Brown Rice + Salad
Ingredient
Amount
Package Price
Cost
Calories
Carbs (g)
Protein (g)
Salmon Filet
1 filet
$13.49 (2 filets)
$6.75
270
1
23
Brown Rice
1 cup (1/2 pouch)
$7.29 (3 pouches)
$1.22
200
43
5
Organicgirl 50/50
1/3.5 container
$5.99
$1.71
15
3
1
Feta Crumbled
0.5 oz
$4.99
$0.42
35
1
3
Kalamata Olives
6 olives
$7.99
$0.67
26
2
0
Girards Dressing
2 tbsp
$5.59
$0.47
110
1
0
Bell Pepper
some
-
-
5
1
0
Cucumber
some
-
-
5
1
0
TOTAL $11.23 666 53g 32g
vs CookUnity savings $1.02
Salmon + Brown Rice + Steamer Broccoli
Ingredient
Amount
Package Price
Cost
Calories
Carbs (g)
Protein (g)
Salmon Filet
1 filet
$13.49 (2 filets)
$6.75
270
1
23
Brown Rice
1 cup (1/2 pouch)
$7.29 (3 pouches)
$1.22
200
43
5
GG Steamer Broccoli
1 bag (10oz)
$3.49
$3.49
75
12
9
TOTAL $11.46 545 56g 37g
vs CookUnity savings $0.79
Sheet Pan Salmon (Makes 2 Meals)
Ingredient
Amount
Package Price
Cost
Calories
Carbs (g)
Protein (g)
Salmon Filets
2 filets (1 pkg)
$13.49
$13.49
540
2
46
Red Potatoes
8 potatoes (~2lb)
$0.49/lb
$0.98
560
128
12
Asparagus
1 bunch (1 lb)
$5.49
$5.49
40
8
4
BATCH TOTAL (2 meals) $19.96 1140 138g 62g
PER MEAL $9.98 570 69g 31g
vs CookUnity savings $2.27
Snacks
Post-Dinner: Tea + Larabar
Ingredient
Amount
Package Price
Cost
Calories
Carbs (g)
Protein (g)
Loose Tea (Rooibos)
1 cup (~2.5g)
$12 (~34 cups)
$0.35
0
0
0
Larabar
1 bar
$5 (4 pk sale)
$1.25
220
25
4
TOTAL $1.60 220 25g 4g
Evening: Fruit + Nuts + Peanut Butter
Ingredient
Amount
Package Price
Cost
Calories
Carbs (g)
Protein (g)
Sugar Bee Apple
1 apple (~0.5 lb)
$2.99/lb
$1.50
95
25
0
Blue Diamond Almonds
1 oz
$13.99 (25oz)
$0.56
170
5
6
Grapes
~20 grapes
$2.49
$0.25
30
8
0
Pineapple Chunks
1/4 container
$6.49
$2.03
40
10
0
Homemade Peanut Butter
2 tbsp (~1 oz)
$4.59 (16oz)
$0.29
170
5
7
TOTAL $4.62 505 53g 13g
Daily Snacks Combined
Cost
Calories
Carbs
Protein
Daily Snacks Total $6.22 725 78g 17g
Sample Daily Totals
Day Type
Cost
Calories
Carbs
Protein
Description
Rest Day (Budget)
~$22
~1,700
~173g
~96g
Smoothie, Cottage Cheese lunch, Salmon+Potato dinner
Gym Day (Higher Protein)
~$28
~2,200
~215g
~140g
Smoothie, Chicken+Rice lunch, Salmon+Rice+Salad dinner
CookUnity Day
~$30
~2,100
~200g
~100g
Smoothie, Cottage Cheese lunch, CookUnity dinner
Home-Cooking Savings
Comparison
Daily Savings
Weekly Savings
Monthly Savings
vs CookUnity (every dinner)
$1-2/meal
$7-14/week
$30-60/month
Ingredient Master List
Breakfast Ingredients
Ingredient
Price
Package Size
Cost/Serving
Source
Silk Soy Milk (unsweetened)
$4.79
64 oz (8 cups)
$0.60/cup
Festival Foods
Silk Almond Milk (unsweetened)
$4.49
64 oz (8 cups)
$0.56/cup
Festival Foods
Organic Girl Baby Spinach
$5.99
10 oz
$2.00/serving
Festival Foods
Banana
$0.55
1 banana
$0.55
Festival Foods
EE Sunshine Medley (frozen)
$11.99
48 oz (~9.7 cups)
$1.24/cup
Festival Foods
Pumpkin Seeds
$19.99
2 lbs (32 oz)
$0.62/oz
Amazon
Orgain Protein Powder
$32.97
2.03 lb (20 servings)
$1.65/serving
Amazon
Thomas Everything Bagel
$4.99
6 ct
$0.83/bagel
Festival Foods
Thomas WW English Muffin
$4.99
6 ct
$0.83/muffin
Festival Foods
Pete & Gerry Eggs
$8.49
12 ct
$0.71/egg
Festival Foods
Oikos Triple Zero 32oz
$6.99
32 oz
$1.40/serving
Festival Foods
Driscoll Raspberries
$3.99
6 oz
$2.00/half
Festival Foods
Driscoll Blackberries
$3.49
6 oz
$0.87/quarter
Festival Foods
Blueberries
$5.99
12 oz
$1.50/quarter
Festival Foods
Lunch Ingredients
Ingredient
Price
Package Size
Source
Cal Organic Rainbow Carrots
$2.49
12 oz bag
Festival Foods
English Cucumber
$1.99
1 ct
Festival Foods
Bell Pepper (Yellow/Orange/Red)
$1.50
each (sale 2/$3)
Festival Foods
Celery Stalk
$1.99
1 stalk
Festival Foods
Water Street Spicy Hummus
$4.29
10 oz
Festival Foods
Wasa Whole Grain Crispbread
$3.79
9.2 oz (20 crackers)
Festival Foods
Kemps Cottage Cheese 4%
$3.29
22 oz (6 servings)
Festival Foods
Boneless Skinless Chicken Breast
~$5.49/lb
bulk cooked weekend in air fryer
Festival Foods
Brown Rice (dry)
~$2.50/lb
bulk cooked weekend in Instant Pot
Festival Foods
Dinner Ingredients
Ingredient
Price
Package Size
Source
No Name Salmon Filets
$13.49
2 filets (10 oz)
Festival Foods
Baby Red Potatoes
$0.49/lb
1 lb (~4 potatoes)
Festival Foods (sale)
Baking Potato
$0.99/lb
1 lb (~4 potatoes)
Festival Foods
Grain Trust Brown Rice
$7.29
3 pouches (6 cups)
Festival Foods
Green Giant Steamer Broccoli
$3.49
10 oz
Festival Foods
Asparagus
$5.49
1 lb (1 bunch)
Festival Foods
Organicgirl 50/50 Salad
$5.99
10 oz (3.5 salads)
Festival Foods
Odyssey Feta Crumbled
$4.99
6 oz (6 servings)
Festival Foods
Mezzetta Kalamata Olives
$7.99
9.5 oz (18 servings)
Festival Foods
Girards Greek Feta Dressing
$5.59
12 fl oz (12 servings)
Festival Foods
Snack Ingredients
Ingredient
Price
Package Size
Source
Loose Tea (Rooibos)
$12
3-3.5 oz (~34 cups)
Telsaan/Cha Cha Tea
Larabar
$1.25
1 bar (4/$5 sale)
Festival Foods
Sugar Bee Apple
$2.99/lb
~2 apples/lb
Festival Foods
Blue Diamond Almonds
$13.99
25 oz (25 servings)
Festival Foods
Black Grapes
$2.49/lb
~2 lb bag (sale)
Festival Foods
Pineapple Chunks
$8.11
1.25 lb (4 servings)
Festival Foods
Planters Peanuts (for PB)
$4.59
16 oz (16 servings)
Festival Foods
See also: Nutrition Guide | Fitness Program