There has been some interest in how to meal plan, so I am going to write a few posts on how we meal plan in our family. When possible, we try to buy local from the farmer's market, but this week's groceries were bought at a large grocery store (Co-op). We eat mostly unpackaged/ processed foods, but will treat ourselves sometimes. I keep a well stocked pantry and freezer too. I want to note that there are no major allergies or pickiness in our family. Juniper and I eat breakfast, lunch and snacks. David usually is on his own for breakfast and will take leftovers or get takeout for lunch. My teenage brother is staying with us Wednesday to Friday.
Meal Planning 101:
-keep a well-stocked pantry, fridge and freezer with the essentials (I'll save that for another day)
-shop your pantry before grocery shopping. Base your meals around what you have at home and what is reaching the expiry date.
-shop sales to stock up on essentials and groceries (recipes can be adjusted).
So, what are we eating this week? Here it is:
Monday:
Breakfast: grapes, blueberries, yogurt covered raisins, True to Nature granola bar, and milk (almond milk for me)
Snack: Simply Food mango & pineapple fruit bar
Lunch: spinach, green onion, cheddar omelette with buttered toast
Snack: blueberries, goldfish crackers and lemonade
Dinner: chicken, spinach, avocado, Laughing Cow cheese wrap (D had frozen pizza, Juni had Laughing Cow cheese with leftover smoothie)
We went grocery shopping tonight, so we ate what was in the fridge. I pulled out leftover chicken legs, the rotisserie chicken carcus and tossed in the crockpot with water, 2 carrots, celery, onion, leftover roast potatoes, and apple cider vinegar to make bone broth and chicken noodle soup.
Tuesday:
Breakfast: cereal with milk, fruit
Cereal from pantry, milk already in fridge, fruit from this week's groceries
Snack: goldfish crackers, veggies and dip
Goldfish from pantry, veggies from this week's groceries
Lunch: ham, cheese, spinach wrap with chicken soup
Ham from groceries, everything else was already in the fridge or pantry
Snack: smoothie
Using fruit and yogurt already in fridge
Dinner: chicken fingers and ancient grain salad
Chicken from groceries, grain mix in pantry and veggies from fridge
Snack: yogurt with raisins, dried cranberries, hemp seeds, and chia seeds
Yogurt from groceries, seed mix from pantry
Wednesday:
Breakfast: homemade blueberry, banana whole wheat muffins with fruit
Blueberries and bananas from groceries, fruit from groceries, other ingredients from pantry
Snack: smoothie
Using yogurt from groceries and fruit that may be getting mushy
Lunch: leftover dinner
Snack: veggies, bean dip, crackers
Groceries, bean dip made from pantry items, crackers in pantry
Dinner: beef tacos
All ingredients bought in groceries (except sour cream)
Snack: yogurt with fruit
Groceries
Thursday:
Breakfast: spinach, ham, cheese egg cups with toast
Spinach and bread from fridge, everything else from groceries
Snack: frozen yogurt
Splurging for froyo
Lunch: ham, cheese and spinach wraps, fruit, veggies and dip, juice box (picnic)
Ham, fruit, veggies from groceries, everything else was in the house
Snack: muffin and fruit
Homemade muffins and fruit from groceries
Dinner: pulled pork, coleslaw, pasta salad
Pork, buns, cabbage for coleslaw, pasta and veggies for pasta salad from groceries, everything else from pantry or fridge
Snack: homemade ice cream with berries and birch syrup
Using up milk, bought whipping cream, using berries from groceries, other ingredients from fridge or pantry.
Friday:
Breakfast: blueberry whole wheat pancakes with turkey sausage
Blueberries and sausage from groceries, other ingredients from pantry or fridge.
Snack: crackers, Laughing Cow cheese and fruit
Pantry for cracker, cheese and fruit from groceries
Lunch: leftover dinner
Snack: muffins and fruit
Homemade muffins and fruit from groceries
Dinner: homemade pizza and green salad
Cheese, veggies, sauce, and meat from groceries. D makes dough from scratch with pantry ingredients.
Snack: yogurt with berries
Groceries
Saturday:
Breakfast: scrambled eggs, bacon and fruit
Eggs, cheese and fruit from groceries. Bacon in the fridge.
Snack: granola bar and fruit
Pantry and groceries.
Lunch: leftover dinner
Snack: fruit and crackers
Groceries and pantry
Dinner: stir-fry with rice
Using leftover veggies in fridge from this week's groceries
Snack: yogurt with fruit
Groceries
Groceries for the week (used in meals):
Fruit:
We had 2 apples, 2 orange, 3 limes, 1/3 of a 2 qt pkg of blueberries, 1 cup of grapes, and 1 grapefruit at home before groceries.
Bananas (7): $2.41 ($1.96/ kg) - use for muffins
Plums prune (7): $0.69 ($3.29/ kg)
Pears Bartlett (3): $1.70 ($3.73/ kg)
Blueberries (2 qt): $4.99 - use for muffins and pancakes
Peaches (4): $2.70 ($3.73/ kg)
_____
$12.49
Vegetables:
Cherry tomatoes: $3.99 - pasta salad, green salad, pizza
Black olives: $4.57 ($26.90/kg) - pasta salad & pizza
Organic broccoli: $3.99 - pasta salad, veggies & dip, stirfry
Red cabbage: $1.47 ($1.52/ kg) - coleslaw, stirfry
Peppers (3): $3.49 - veggies & dip, stirfry, pasta salad & pizza
Snap peas: $2.99 - veggies & dip, stirfry
Snow peas: $2.99 - veggies & dip, stirfry
Iceberg lettuce: $1.99 - salad, tacos
Mushrooms: $0.88 ($5.49/ kg) - pizza, pasta salad, stirfry
_____
$26.36
Meat:
Pork rib roast (~0.8kg): $9.17 ($11/ kg) - pulled pork
Lean ground beef (1.23kg): $12.78 ($10.34/ kg) - 1/2 for tacos, 1/2 to freeze
Chicken breasts (~12 breasts): $23.27 ($11/ kg) - 1/2 for chicken fingers, 1/2 to freeze
Turkey sausage: $3.99
Ham: $5.93 - wraps, eggs and pizza
Genoa salami: $3.37 - pizza
_____
$58.51
Eggs & Dairy:
Omega 3 Eggs (18): $4.99 - muffins, breakfast, pancakes
Whipping cream (500 mL): $3.19 - ice cream
Mozzarella: $8.49 - 1/2 for pizza and 1/2 to freeze
Greek yogurt: $4.00
Raspberry yogurt: $3.29
Large pkg Laughing Cow cheese: $9.49
_____
$33.45
Bread & pantry:
Calabrese buns (6): $3.49 - pulled pork
Pasta: $2.99 - pasta salad (normally we stock up on sale, but there were no sales and we were out of most pasta at home)
Tortillas: $3.99 - tacos
Taco kit: $5.49 - tacos
Pizza sauce: $2.49 - pizza
Refried beans: $2.79 - tacos
Shake & bake: $3.00 - chicken fingers
_____
$24.24
Frozen foods:
Frozen pizza: $6.99
Frozen lemonade: $0.99
Frozen grape punch: $0.99
Frozen OJ: $1.49
_____
$10.46
Total: $165.51