I am a pretty health conscious eater. That doesn’t mean that I don’t crave and even give in to those less than healthy choices at times; however, I have found that on a tight budget, planning meals ahead that are healthy, yet also delicious, helps remove the temptation to eat the bad stuff while also keeping more money in my pocket. This 2 week meal plan is focused on healthy eating. That being said, there are things about these recipes that I tweak to make them even more healthy (like lessening the salt for instance). The download at the bottom of this post is a printer friendly version of all the recipes in their…mostly original state, followed by a grocery list and a list of things you should make sure are in your pantry. Warning: most of these recipes do not contain meat unless it is of the fish variety.
I put an asterisk in front of the meals that are quick and pretty easy in case you want to rearrange the order into something that works better with your weekly schedule.
Sunday: Great Grain Burgers w/ sweet potatoes and steamed cauliflower
Monday: Spaghetti with Vegetarian Meatballs, green beans, and whole wheat rolls
Tuesday: “Kidney” Pie
Wednesday: *Teriyaki Shiitaki Mushrooms w/ Brown Rice and Sesame Broccoli
Thursday: *Spicy Shrimp Wraps
Friday: Cream of Cauliflower Soup
Saturday: Veggie Pizza
Sunday: *Cashew Chicken becomes Cashew Mixed Veggies
Monday: Satay Prawns w/ Brown Rice
Tuesday: Potato and Bean Casserole
Wednesday: Frozen crockpot meal prepared ahead (Sorry, you’re on your own for tonight!)
Thursday: Fettuccini w/ Argula and Corn
Friday: *1-2-3 Hash Brown Pie
Saturday: All-in-One Spaghetti Frittata
Here is the download for the recipes and grocery list!
Tidbits and other remarks:
For the Vegetarian Meatballs: The vegetarian meatballs are a bit of a time commitment, but they make a lot of meatballs. I usually freeze half of the batch and cook the rest that night. That way, it’s less work and it also means I’m only buying spaghetti noodles, sauce, and sides next time we eat this.
For the “Kidney Pie”: The filling for this pie should be made the day before. I usually make the filling at the beginning of the first week, freeze it, and then save it for the second week so that it’s less work later.
My grocery list estimates what it costs me at my local grocery store as well as my local taxes. You can alter this to fit your area. As you can see, it costs me a little over $50/week for food! However, I allow myself an additional $25 to cover refilling my pantry and other miscellaneous items that I need. Because there’s only three mouths to feed (one of them a very little mouth), we are able to eat the leftovers the next day to save the additional expense of buying lunch.
Health benefits of the Shiitaki Mushroom: it is thought that shiitaki mushrooms are beneficial in fighting the development and progression of cancer as well as lowering cholesterol to name a few good things. Here is a link if you want to know more about this delicious food!
This is a recipe that goes along with my first “2 Week Meal Plan”. You should feel privileged. This recipe has been handed down through my family and it is oh so good!
1 lb hamburger (I use turkey to make it a little healthier)
1/2 c. chopped onion (chop a whole onion, freeze the rest for another day!)
1/4 c. flour
1/2 t. baking powder
1/4-1/2 c. milk (enough to make it thin)
1 t. salt
1/8 t. pepper
Thoroughly mix all ingredients. Drop by small spoonfuls onto hot skillet and fry, turning once.
Cooking time: 25-30 minutes
3/4 lb. chicken, cooked & cut into strips
1 1/2 c. broccoli
1 1/2 c. cauliflower
1 can cream of chicken soup
1/2 c. mayonnaise
1/2 c. cheddar cheese
1 t. lemon juice
1/2-1 t. curry powder
1/8-1/4 t. cayenne pepper
1/2 c. slivered almonds
Preheat oven to 375.
Place chicken in 8 inch square pan. Top with cauliflower and broccoli. Combine soup, mayonnaise, cheese, lemon juice, curry, and cayenne; spoon over vegetables. Sprinkle with almonds.
Bake uncovered for 25-30 minutes. Stir before serving. Serve over rice.
This is a yummy recipe I got from a friend that has become a staple in our family.
1lb chicken, cubed
1/2 container sour cream
1 can cream of chicken soup
2 bags Ritz crackers (I use the off brand), crushed
1/2 c. butter or margarine, melted
Preheat oven to 350
Cook chicken in skillet until done. Mix together sour cream and cream of chicken soup. Stir in cooked chicken. Put in the bottom of an ungreased 9×13 pan, or whatever you have.
Mix butter and crushed crackers together. Sprinkle over your chicken mixture.
Bake 15-20 minutes in the oven.
Serve over rice. Sprinkle top with crushed red peppers if you like.
Here’s my first attempt at sharing a two week meal plan. First of all, to stick with my $80/two week budget, I make sure that I have my pantry stocked at all times with the things that I will be using on a regular basis. Some of these things, like chicken, I buy in bulk when they’re on sale at my local grocery store. I can get boneless chicken breasts for $1.5/lb this way! Here’s what you want to make sure you have in stock for this two week meal plan:
mayonnaise, lemon juice, minced garlic, beef bouillon (I use Better Than Bouillon), ketchup, cider vinegar, Worcestershire sauce, eggs, garlic powder, milk, butter, onions, chicken broth, chunky PB, honey, soy sauce, crushed red pepper flakes, canola oil, sesame oil, paprika, chicken, rice, italian dressing, teriyaki sauce, ground ginger, flour, baking powder, chili sauce
Below is the two week meal plan. The recipes will be linked. If the recipe does not have a link, it’s on my blog under recipes.
Sunday: Creamy Chicken Curry
Monday: Garlic Chicken Poutine
Tuesday: Vegitarian Meatloaf
Wednesday: Chicken Enchiladas II
Thursday: Date Night (Cooks need a night off and some time with hubby!)
Friday: Baked Chili Dogs
Saturday: Chicken Divine
Sunday: Thai Shrimp and Noodles
Monday: Janpanese Noodle Stuff
Tuesday: Frigadeller w/ sweet potatoes and green beans
Wednesday: Chicken Tettrazini (I don’t add peas, so if you want them, be sure to add it to your grocery list! And I just use home cooked chicken breasts rather than a rotisserie. It’s cheaper!)
Thursday: Date Night
Friday: Amish Casserole
Saturday: Indonesian Peanut Chicken (I use boneless chicken breasts for this recipe.)
And here is the grocery list. I figured in the cost at my grocery store and our city’s taxes, so your total may be different than mine.
broccoli (12oz) x2 2.76
cauliflower (12oz) 1.38
cream of chicken soup x3 3
cheddar cheese 2 slivered almonds (1/2 c.) 1.3
french fries 2
16 oz cottage cheese 2
dry onion soup mix 1.12
cornflakes cereal 2
green onions 0.6
rotel tomatoes 0.7
cream of mushroom soup 1
sour cream 2
12″ flour tortillas 2.8
hot dogs 1
hot dog buns 1.2
can of chili 1.3
ritz crackers 1.3
Rice noodles or Shanghai noodles 1.5
fresh ginger root 0.2
Spagetti noodles x2 2.16
ground turkey x2 4.24
sweet potatoes 2
green beans 0.6
tomato soup 1
red pepper 1.8
8 oz whipping cream 3
Parmsean cheese 3
Good luck and hope you enjoy!
One easy way to save money is to plan ahead. I know this is hard to do now a days with as busy as we make ourselves, but here’s where I come in! I can’t satisfy all variety of taste buds, but your welcome to copy off of my weekly meal plan, or rather biweekly meal plan. We have a biweekly budget of $80, which feels extravagant even for me! So if you can swing it, this will fit into that budget. If you can handle more than that, by all means, buy the steak!