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Jump-start your success by purchasing our exclusive 6-3-4 Monthly Meal Plan Food Box!

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    Food Box - The perfect gift!

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Each Food Box contains over 20 pounds of ingredients, recipe books, and instructions on how to use the contents - enough to last 30 days.

A sample of what you receive in the Monthly Food Box.  Food shown in the above photo, in it's raw form, will triple or quadruple when cooked. You will be amazed at how many meals come from one monthly food box!

Purchase a box now!

Purchase a box for a friend! There's no better gift than to help you or someone you know learn how to cook healthy, delicious, time and money saving meals on a daily basis!

Each "6-3-4 Monthly Food Box" includes:

  • Whole Grains, dry, Assortment of 7, (16 oz each)
  • Legumes, dry, Assortment of 7, (16 oz each)
  • Powdered Milk, Nonfat Instant Dry Milk (16 oz each), Especially used for cooking
  • 10 Basic staples, spices and/or whole grains (2 – 3 oz. each)
  • 12 Clear, plastic containers with lids
  • 8 Plastic Bags: Sturdy, zip-lock bags, various sizes
  • "6-3-4" Quick Start Guide and Recipe Book

Types of Legumes and Whole Grains that may be included:

  • Pinto Beans
  • Navy Beans
  • Great Northern White Beans
  • Black Beans
  • Lentils
  • Sixteen Bean Soup Mix
  • Red Beans
  • Quinoa
  • Kidney Beans
  • Garbanzo Beans
  • Peanuts
  • Pearl Barley
  • Rye
  • Spelt
  • Soybeans
  • Barley
  • Buckwheat
  • Millet
  • Popcorn
  • Wheat
  • Cracked Wheat
  • Whole Grain Mix
  • Six Grain Rolled Mix
  • Long Grain Brown Rice
  • Oats
  • Amaranth
  • And more...

Food boxes contain NO liquid or perishable items.

Only two kitchen appliances are necessary to get started: 


Slow cooker (i.e. crock pot)

Types of Staples, Spices and Whole Grains

  • Chocolate Chips
  • Shredded Coconut
  • Raisins
  • Cinnamon
  • Sea Salt – My favorite type of salt
  • Craisins
  • Peanuts
  • Chinese Noodles
  • Dehydrated Onions
  • Freeze Dried Fruits or Vegetables
  • Walnuts – Desserts, Salad or Hot Cereal Toppings
  • Pecans – Desserts, Salad or Hot Cereal Topping
  • Dried Fruits – Hot Cereal Toppings
  • Freeze Dried Red and Green Peppers - soups
  • Onion Powder
  • Garlic Powder
  • Peanuts
  • Almonds
  • Cashews
  • Chili Powder – Soups and chili
  • Ground Cumin – Mexican dishes
  • Baking Powder
  • Baking Soda
  • Nutmeg
  • Honey Powder – for making bread—or use it to sweeten any food
  • Vital Wheat Gluten – when baking whole wheat bread
  • Dough Enhancer – when cooking w/ whole wheat to make it fluffy
  • Nutritional Yeast – my favorite popcorn topping, along w/ Sea Salt
  • Ginger Root
  • Flax Seed
  • Quinoa

Every recipe, listed below, includes a whole grain, a legume or powdered milk OR combination of all three.

Sample Dinner Recipes:

  • Killer Nachos
  • Burrito Bar
  • 16 Bean Soup
  • White Chili
  • Lentil Soup
  • Black Bean Salsa
  • Enchiladas
  • Rice Taco Salad
  • Seven Layer Bean Dip
  • Creamy Potatoes w/ Peas
  • Black Bean Chili
  • Pizza
  • Spaghetti
  • Lasagna
  • Black Bean Quesadillas
  • Vegetable Stew
  • Chicken Noodle Soup
  • Potato Corn Chowder
  • Black Beans and Rice
  • Hawaiian Haystacks
  • Chicken and Rice
  • Pumpkin Lentil Soup
  • Best Bean Soup
  • Blue Ribbon Chili
  • Mango and Black Bean Salsa
  • Rustic Italian Minestrone
  • Make your own "Condensed Soup Mix"
  • Cream of Broccoli Soup
  • Broccoli Cheese Soup
  • Meatloaf and Baked Potatoes

Sample of Breakfast Recipes:

  • Maple or Almond Granola
  • German Pancakes
  • Five Grain Blender Pancakes
  • Whole Wheat Pancakes
  • Cinnamon/Sugar Brown Rice Hot Cereal
  • Seven Grain Hot Cereal
  • Muesli
  • Wheat Hearts
  • Banana Smoothie
  • Hot Chocolate Mix
  • Apple Spice Hot Cereal
  • Yogurt w/ Granola
  • Maple Apple Crisp
  • Cracked Wheat Hot Cereal
  • Homemade Maple Syrup
  • Whole Grain Hot Cereal Bar
  • Whole Wheat Bread
  • Whole Wheat Cinnamon Rolls
  • Waffles
  • Honey Butter
  • Whole Wheat Oatmeal Breakfast Bar

Sample of Dessert/Snack/Drink Recipes:

  • Pumpkin Chocolate Chip Cookies
  • Banana Nut Bread
  • Carrot Cake
  • Apple Cake
  • Apple Cobbler
  • Peach Cobbler
  • Oatmeal Raisin Cookies
  • Chocolate Chip Cookies
  • Rice Custard
  • Baked Rice Pudding
  • Fruit Smoothie
  • Mango Raspberry Smoothie
  • Tropical Strawberry Smoothie
  • Pina Banana Smoothie
  • Pina Colada Smoothie
  • Orange Raz Frostie
  • Cherry Vanilla Smoothie
  • Orange Banana Smoothie
  • Orange Smoothie
  • Sheryl’s Favorite Popcorn
  • Kettle Corn
  • Caramel Popcorn
  • Trail Bars
  • Sugared Corn
  • Cajun Popcorn
  • Marshmallow Popcorn Balls
  • Nacho-Cheese Popcorn
  • Cheery Cherry Popcorn
  • Party Popcorn Bar
  • Granola Bars
  • Lemon or Lime Barley Sports Drink

Purchase a 6-3-4 Meal Plan Box today!


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About Sheryl

Sheryl McGlochlin is the creator/owner of Live and Thrive (LiveAndThrive.com), the instructor of her signature classes, "Feed a Family of Four on $160 a month" and "The 6-3-4 Meal Plan" and author of the class text books.  She has been promoting provident, active, healthy, frugal living for 15+ years. 

Sheryl has been

A member of the Salt Lake Tribune's Money Matter's Panel

A trained specialist in "Provident Living" in her church and community

A presenter on KSL TV's Studio 5 Program

An instructor for two school districts in Adult Community Education (Granite Peaks and Salt Lake School Districts)

A video producer and presenter for many You Tube videos

A video presenter for Expert Village and E-How, located online and on You Tube

A speaker for several community, civic, business and religious organizations on this subject


Why I am passionate...

In addition to raising four beautiful, healthy children, I am passionate about living a very active, abundant lifestyle all on a shoestring budget!  I receive great satisfaction from helping others live the kind of life that brings me so much happiness and joy! 

For the past 15 years, my signature classes “Feed a Family of Four on $160 a Month” and "The 6-3-4 Meal Plan" have attracted hundreds of adults who are eager to get back to the basics by eating more meals prepared from scratch, using whole grains, legumes and plenty of locally-grown, garden produce, much of which I am able to grow in our 3 acre garden, with the help of my large community garden group.

It has been a huge blessing to my family and the many people who have taken these concepts I've taught and have practiced and applied them in their own lives. 

How it all began

Early in our marriage...

my husband, Dave, encouraged me to start making healthier choices in our home cooked meals by cutting back on so many processed foods and replace them with more whole grains and legumes.  He had been raised on these types of foods and I had not.  It was a new way of thinking for me.

Over the past 33 years of marriage, our family has been through 4 lay offs in the field of computer engineering software jobs.  I am excited to show everyone the OTHER PERKS I've received, the Financial Perks you'll receive!  It's a VERY inexpensive way to eat, which is why I call my “healthy eating” class “Feed a Family of Four on $160/month”. Regardless of your family size, our economy is forcing everyone to think outside the box and be more creative about their spending habits.  The good news is you can enjoy plenty of delicious healthy meal choices while saving a lot of grocery money with the "6-3-4" Meal Plan!

In 2007, I organized our Community Garden Group, which produces an abundance of locally grown fruits and vegetables on 3 acres.  It continues to expand each year throughout the Salt Lake valley, which is very exciting!  Not only are we able to feed over 200+ families but also help them learn valuable gardening skills that will last throughout their lives. Holladay City Mayor, Dennis Webb, is one of my good friends and supporters and loves what I'm doing.  I'm excited about the future, as I look to create new ways of helping and motivating more people in our community to eat fresh, local, organic food!  Join me!

What motivates me?

I am grateful for the financial trials in my life. During 30 years of marriage and raising our children, I became very familiar with financial challenges due to layoffs. We've endured four of them as my husband was laid off in the Computer Software field due to outsourcing and/or downsizing. In the early years, I remember having $5 to live on for 7 days until payday, to feed our four young children. But even through some very difficult times, LIFE IS GOOD, thanks to living and following the principles and lessons I've learned in my own Feed a Family Classes. I've had many opportunities to see if I could "walk the walk" and "talk the talk" of what I've been teaching others to do for so many years.

I rarely go to a grocery store. Because I know how to prepare and cook whole grains and legumes and supplement them with fruits, vegetables, dairy and meat, I rarely need to go to a grocery store, which has saved our family a TON of money and time over the years!  When I did go, many times it cost just $20 for the essentials.

I am eager to show others what I am doing and how it has worked for us.

Turning a weakness into a strength. I personally know how just ONE layoff can financially devastate a person or family. However, I've learned over the years, how to take financial challenges and turn them into huge blessings and strengths by helping thousands of others along the way.

Besides being in the classroom during the past 15 years I am committed to distributing "day old" food to those in need, from local stores that provide me with baked goods, etc. I enjoy feeding as many people as I can but even more than that, I love teaching people how to grow, buy, prepare and eat healthier meals so they can be examples to their own families, and their children, and grand children, etc. 

It's a lot easier than they think!

Save Money • Save Time • Eat Well • Live Abundantly

Get started now feeding your family for less than $200 per month!


Contact Sheryl if you have any questions.


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What others are saying…

Healthy, fun ways to feed my young children...More

The 6-3-4 Food Box is just fabulous! ...More