Sample One Week Meal Plan

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SAMPLE O N E WEEKME AL PLANMEAL PLANNING MADE EASY WITH DELICIOUSRECIPES DESIGNED FOR SMALL BUDGETS

GET FULL MONTHLY MEAL PLANSMENUSwith WEEKLYand CUSTOM GROCERY LISTS at: B U D G E T B Y T E S . C O M / M E A L P L A N SFOLLOW ME:Copyright 2019 Budget Bytes.All rights reserved. Nothing contained herein constitutes nutritional or medical advice. The contents of thisbook are protected by copyright. Unauthorized duplication is not allowed without express written permission.

LET'S GET COOKING! 5ABOUT THIS MEAL PLAN 6HOW TO USE THISMEAL PLAN 814One Pot Creamy Cajun ChickenPasta17Fresh Tomato Basil Pasta withRicotta15Smoky Potato Chickpea Stew18Basic Chili16Greek Turkey and Rice Skillet19Vegan Winter Lentil Stew

Hello, and welcome to the Budget Bytes Meal Plans! I’ve created these mealplans to help make your life a little easier, but also in hopes that this will bethe jumping off point on your meal planning journey.I hope these meal plans will help get you comfortable with the meal planning process,so that one day you’ll be able to create your own customized meal plans that aretailored to your lifestyle.And hey, if meal planning for yourself is not your goal, we’re happy to do the work foryou. We will have a fresh stream of pre-made meal plans coming your way soon!So, let’s get cooking, shall we?Owner, Budget BytesPS: If you enjoyed this sample meal plan, get full monthly meal plans with weeklymenus and custom grocery lists at: budgetbytes.com/mealplansBUDGET— 1 WEEK VEGAN MEAL PLAN SAMPLE5

This four week meal plan* is designed to give you a variety of satisfying,well balanced dinners, all while maximizing your food budget and reducingwaste. This One Pot Meal Plan is designed using recipes that are all cookedin one pot or one skillet, to reduce time, energy, and cleanup!*This is a sample one week plan taken from the full four week monthly meal plan, with weeklymenus and custom grocery lists available at: budgetbytes.com/mealplansTHE MENUSEach of the four weeks include six days of dinners, with one “freebie day” designed in,so you can either eat up your leftover portions from the week, or take a night off andeat out. Because let’s be real, sometimes you just need a night off, and allowing yourself to do so once in a while will help you stick to the plan the rest of the week. We’vemade the freebie day the last day of the week so you can use your ingredients whilethey are the most fresh, and you can use that “cook free” day to do the shopping forthe next week.You can choose to do all four weeks in succession, or mix and match the weeks as yousee fit.THE MEALSEach meal provides 4-6 servings. This meal size can work great for couples or smallfamilies. Leftover portions can be taken to work or school the next day for lunch, oroften times frozen for later on. Having single portions of meals stashed in the freezerready to reheat at a moment’s notice is a lifesaver!Some meals are an all-in-one dish with no need for a side, while others are served witha second simple recipe on the side to round out the meal and keep it balanced.BUDGET— 1 WEEK VEGAN MEAL PLAN SAMPLE6

CALENDARS AND SHOPPING LISTSThis meal plan includes a monthly calendar with all four weeks listed in one place, aswell as individual weekly calendars, so you can concentrate on one week at a time.Each weekly plan includes a shopping list, six recipes, notes for saving and using leftover ingredients, as well as notes about what should be saved for the next week, orwhat you might have on hand from a previous week’s menu.Each weekly shopping list is included in the master pdf, and also available as an individual file so it can be easily printed or saved to your phone for easy access when shopping.LEFTOVERSMaking the most of your leftover ingredients is a major theme in this meal plan. We’veincluded suggestions throughout for using up leftover ingredients. While it’s not always possible to find uses for 100% of the ingredients you purchase, just being mindfuland proactive about using leftovers will help reduce your regular weekly food waste bya considerable amount. Every effort counts.GENERAL INGREDIENT BUYING TIPS Buy yellow onions in 2-5 lb. bags instead of individually because you’ll be usingthem frequently throughout the month and they are fairly shelf stable. I highly suggest using a bouillon or broth concentrate that you can keep on hand tomix up any amount of broth needed. This method is much less expensive than buying cans or boxes of broth, it reduces waste, and uses less packaging. My favorite isBetter Than Bouillon, which comes in several flavors, low sodium, and organic versions. Salt and pepper are not included in the grocery lists. Make sure you’re stocked withboth. Your shopping lists will likely get shorter throughout the month as your kitchen be-comes stocked with basic ingredients.BUDGET— 1 WEEK VEGAN MEAL PLAN SAMPLE7

STEP 1The day before the week begins, review the menu for the week, along with the recipenotes, and tips for saving leftover ingredients.STEP 2Review the recipes. If there are any ingredients or techniques that you are unfamiliarwith, don’t hesitate to reach out to us for help! You can request help in the BudgetBytes Meal Plans Facebook group, or by emailing support@budgetbytes.com. Makesure to include which meal plan you’re working on and the title of the recipe.STEP 3Shop your pantry, freezer, and refrigerator. Take the shopping list for that week intoyour kitchen and go down the list, item by item, crossing off ingredients you alreadyhave and making notes about pantry staples that you may need to restock. Manyingredients in this meal plan carry over from week to week, either in your pantry orfreezer, so it’s critical that you check each week, even when there isn’t a specific notein the meal plan.STEP 4Take it to the store! Take your modified shopping list to the store and purchase theremaining items on your list.STEP 5Time to get cooking! Each day, before you begin your recipe(s), make sure to read therecipe through, from start to finish, so you understand the workflow. If you’re havingtrouble with a recipe, you can reach out to us or visit the recipe on the website to viewthe step by step photos, or video when available.BUDGET— 1 WEEK VEGAN MEAL PLAN SAMPLE8

STEP 6Save those leftovers! Portion your cooked meal into single servings and refrigerate forlater, or if it’s a freezer-friendly dish (as indicated by the asterisk on the weekly menu),freeze for longer storage.STEP 7On the last day of the week, your “freebie day”, start planning for the following weekby going back to step 1!BUDGET— 1 WEEK VEGAN MEAL PLAN SAMPLE9

MONDAYSERVINGS4PREP TIME10 minutesCOOK TIME20 minutesTOTAL TIME30 minutesINSTRUCTIONSINGREDIENTSCAJUN SEASONING2 tsp smoked paprika1 tsp dried oregano1 tsp dried thyme1/2 tsp garlic powder1/2 tsp onion powder1/4 tsp cayenne pepper1/4 tsp black pepper1/4 tsp saltCHICKEN PASTA1 Tbsp olive oil1 Tbsp butter1 lb. boneless, skinless chickenbreast1 yellow onion, diced1/2 lb. penne pasta1 15 oz. fire roasted dicedtomatoes2 cups chicken broth1. Combine the ingredients for Cajun seasoning in a small bowl. Cutchicken into 1/2 to 3/4 inch cubes. Place cubed chicken in a bowl,pour Cajun seasoning over top, and stir to coat the chicken in spices.2. Add olive oil and butter to a large deep skillet. Heat the oil andbutter over medium-high until the skillet is very hot and the butteris melted and foamy. Add seasoned chicken to skillet and cook fora couple minutes on each side, or just until the outside gets somecolor. The chicken does not need to be cooked through at this point.3. Add the diced yellow onion to skillet and continue to sauté forabout 2 minutes more, or until the onion begins to soften. Allowmoisture from the onion to dissolve any browned bits from thebottom of skillet.4. Next, add the pasta, fire roasted diced tomatoes (with juices),and chicken broth to skillet. Stir just until everything is evenlycombined, then place a lid on top and allow the broth to come to aboil.5. Once boiling, turn heat down to medium-low and let pastasimmer for about ten minutes, stirring every couple of minutes,until pasta is tender and liquid is thick and saucy.6. Add cream cheese to the skillet in chunks, then stir until it hasmelted into the sauce. Top pasta with sliced green onions and serve.2 oz. cream cheese3 green onions, slicedBUDGETGet step by step photos & jun-chicken-pasta/— 1 WEEK VEGAN MEAL PLAN SAMPLE14

TUESDAYSERVINGS6 (1 1/3 cups each)PREP TIME10 minutesCOOK TIME1 hourTOTAL TIME1 hour 10 minutesINGREDIENTSINSTRUCTIONS2 Tbsp olive oil1. Finely dice the onion, mince garlic, and grate the ginger. Addonion, garlic, and ginger to a large soup pot with olive oil and sautéover medium heat until onions are soft and translucent.2 cloves garlic1 tsp fresh grated ginger1 yellow onion2. Add the curry powder, smoked paprika, and red pepper flakesto the pot and continue to stir and cook for 1-2 minutes more totoast the spices.1 Tbsp curry powder1 Tbsp smoked paprika1 pinch crushed red pepper1 15 oz. can fire roasted dicedtomatoes2 russet potatoes (2 lbs total)1 15 oz can chickpeas4 cups vegetable broth1/4 lb. fresh kale, chopped3. While onion, garlic, and ginger are sautéing, peel potatoes andcut them into 1-inch cubes. Drain the chickpeas.4. Once spices are toasted, add potatoes, fire roasted dicedtomatoes (with juices), and chickpeas to the pot. Pour vegetablebroth over top, then stir until everything is combined.5. Place a lid on the pot, turn the heat to medium-high, and allowit to come to a boil. Once boiling, turn the heat down to low andallow the soup to simmer with the lid in place for 45 minutes,stirring occasionally.6. After 45 minutes, stir the stew well and smash the potatoesagainst the side of the pot to help them break down and thickenthe stew. Add the chopped kale and stir it into the stew until it haswilted. Taste the soup and adjust the salt or other spices if desired.Serve hot with crusty bread or crackers.Get step by step photos & kpea-stew/BUDGET— 1 WEEK VEGAN MEAL PLAN SAMPLE15

WEDNESDAYSERVINGS4PREP TIME5 minutesCOOK TIME30 minutesTOTAL TIME35 minINGREDIENTSINSTRUCTIONS1 Tbsp olive oil1. Mince the garlic and add it to a large deep skillet with2 cloves garlic19 oz. Ground turkey1 tsp dried oregano1/4 tsp saltFreshly cracked pepper1 cup long grain white rice,uncooked1/4 lb. frozen cut leaf spinach1/3 cup sun dried tomato halves(about 7 pcs), slicedolive oil. Sauté over medium heat for 1-2 minutes, or untilthe garlic is fragrant. Add ground turkey, oregano, salt, andpepper to the skillet. Continue to sauté until turkey is cookedthrough (about 5 minutes).2. While turkey is cooking, slice olives and sun driedtomatoes. Once the turkey is cooked through, add the rice,frozen spinach (no need to thaw first), olives, and sun driedtomatoes to the skillet.3. Add chicken broth and stir until everything is very wellcombined. Place a lid on the skillet, turn the heat up tomedium high, and allow it to come up to a boil. Once itreaches a boil, turn heat down to low or medium low, andallow it to gently simmer for 15 minutes. Use the lowest levelof heat that maintains a steady simmer in the skillet.4. After 15 minutes, give the skillet a brief stir, replace lid1/2 cup kalamata olives, sliced1 1/2 cups chicken brothhandful fresh parsley1 fresh lemonquickly, turn off heat, and allow it to sit for an additional 10minutes.5. While skillet is resting, zest half of the lemon and slice itinto wedges. Roughly chop the parsley. Give the skillet a finalfluff and stir, then top with lemon zest, parsley, and crumbledfeta. Serve with lemon wedges to squeeze over top.1 oz. fetaGet step by step photos & -skillet/BUDGET— 1 WEEK VEGAN MEAL PLAN SAMPLE16

THURSDAYSERVINGS4PREP TIME10 minutesCOOK TIME15 minutesTOTAL TIME25 minutesINGREDIENTSINSTRUCTIONS12 oz. penne pasta1. Bring a large pot of water to boil for the pasta. Once boiling, add thepasta and continue to boil until the pasta is tender. Reserve about onecup of the starchy pasta water, then drain the pasta in a colander.2 Tbsp olive oil2. While the pasta is cooking, prepare the rest of the recipe. Slice grapetomatoes in half and slice or roughly chop basil. Mince the garlic.2 cloves garlic2 pints grape tomatoes3. Add olive oil to a large skillet and place it over medium heat. Oncehot, add garlic and sauté for just one minute to take the raw edge off thegarlic.1 Tbsp butter1/2 cup fresh basil, looselypacked1/2 cup whole milk ricottaSalt & pepper to tasteGet step by step photos & l-pasta-with-ricotta/4. Add grape tomatoes and a pinch of salt to the skillet. Stir to combine,then place a lid on the skillet and let the tomatoes simmer for about 10minutes, stirring occasionally. Let tomatoes simmer just until they beginto break down and they have released their juices. The tomatoes shouldjust be beginning to lose their shape and their skins should appear a bitwrinkled.5. Turn the heat off and add butter, most of the basil (save some togarnish with), and some freshly cracked pepper. Stir until butter ismelted, then taste and adjust salt and pepper as needed. You want itto be slightly on the salty side, as the saltiness will dilute a bit once it'scombined with the pasta.6. Add cooked and drained pasta and stir to coat the pasta in thetomato sauce. Add a splash or two of the reserved pasta water if themixture appears dry.7. Top pasta with dollops of ricotta, a little more pepper, and anyreserved basil, then serve!BUDGET— 1 WEEK VEGAN MEAL PLAN SAMPLE17

FRIDAYSERVINGS6 (1 cup each)PREP TIME5 minutesCOOK TIME45 minutesTOTAL TIME50 minutesINGREDIENTSINSTRUCTIONS2 Tbsp olive oil1. Dice onion and mince garlic. Add both to a large pot with2 cloves garlicthe olive oil and cook over medium heat until they are softand transparent. Add ground beef and continue to sauté untilthe beef is fully browned.1 lb. ground beef2. Drain beans and add them to the pot along with the1 yellow onion1 15 oz. can kidney beans1 15 oz. can black beans1 15 oz. can diced tomatoes1 6 oz. can tomato pastediced tomatoes, tomato paste, 1 cup water, and all of theingredients for the chili seasoning. Stir until well combined.Place a lid on the pot and allow it to simmer over a low flamefor at least 30 minutes, stirring occasionally (the flavor getsbetter the longer it simmers).3. Give the chili one final taste, adjust the salt or seasonings if1 cup waterneeded, then serve hot with your favorite toppings.CHILI SEASONINGGet step by step photos & more:https://www.budgetbytes.com/basic-chili/1 Tbsp chili powder1 tsp ground cumin1/4 tsp cayenne powder1/4 tsp garlic powder1/2 tsp onion powder1/2 Tbsp brown sugar1 tsp salt1/2 tsp Freshly ground pepperBUDGET— 1 WEEK VEGAN MEAL PLAN SAMPLE18

SATURDAYSERVINGS8 (1.5 cups each)PREP TIME10 minutesCOOK TIME50 minutesTOTAL TIME1 hourINGREDIENTSINSTRUCTIONS2 Tbsp olive oil1. Dice the onion and mince the garlic. Add olive oil, onion,1 yellow onionand garlic to a large soup pot and begin to sauté overmedium heat.4 cloves garlic2. While the onion and garlic are sautéing, dice the celery,then add it to the pot and continue to sauté. As celery, onion,and garlic are sautéing, peel and chop carrots into halfrounds. Add the carrots to the pot and continue to sauté.4 carrots4 stalks celery2 lbs. Russet potatoes1 cup brown lentils3. As the onion, garlic, celery, and carrots are sautéing, peeland cube the potatoes into 3/4 to 1-inch pieces. Add cubedpotatoes to the pot along with the lentils, rosemary, thyme,Dijon, soy sauce, brown sugar, and vegetable broth.1 tsp dried rosemary4. Briefly stir ingredients to combine, then place a lid on2 Tbsp Dijon mustardthe pot, turn heat up to high, and bring the stew up to aboil. Once it reaches a boil, turn heat down to low and let itsimmer for 30 minutes, stirring occasionally.1 1/2 Tbsp soy sauce5. Toward the end of the simmer time, when potatoes are1 Tbsp brown sugarvery soft, begin to mash the potatoes a bit as you stir. This willhelp thicken the stew.1/2 tsp dried thyme6 cups vegetable broth1 cup frozen peas6. Finally, after 30 minutes, stir in the frozen peas and allowthem to heat through. Taste the stew and add salt if needed(this will depend on the salt content of your broth, I did notadd any extra). Serve hot and enjoy!Get step by step photos & il-stew/BUDGET— 1 WEEK VEGAN MEAL PLAN SAMPLE19

GET FULL MONTHLY MEAL PLANSMENUSwith WEEKLYand CUSTOM GROCERY LISTS at: B U D G E T B Y T E S . C O M / M E A L P L A N SFOLLOW ME:Copyright 2019 Budget Bytes.All rights reserved. Nothing contained herein constitutes nutritional or medical advice. The contents of thisbook are protected by copyright. Unauthorized duplication is not allowed without express written permission.

This four week meal plan* is designed to give you a variety of satisfying, well balanced dinners, all while maximizing your food budget and reducing waste. This One Pot Meal Plan is designed using recipes that are all cooked in one pot or one skillet, to reduce time, energy, and cleanup! *This is a sample one week plan taken from the full four .

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