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  • Meal Plan 5 Meal Plan 5 - Fall Fall: 7-Day "Real Food" Family Meal Plan & Grocery List

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    LT
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    This document provides a 7-day meal plan and grocery list for a family of four. The meal plan includes breakfast, lunch, dinner and snack suggestions for each day of the week. Accompanying recipes are listed to prepare items like biscuits, granola and refried beans in advance. A detailed grocery list is then provided, organized by store, with prices for each item and the total cost of $171.98 including tax. Staple pantry items are also listed.

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    Meal-Plan

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    This document provides a 7-day meal plan and grocery list for a family of four. The meal plan includes breakfast, lunch, dinner and snack suggestions for each day of the week. Accompanying recipes are listed to prepare items like biscuits, granola and refried beans in advance. A detailed grocery list is then provided, organized by store, with prices for each item and the total cost of $171.98 including tax. Staple pantry items are also listed.

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    55 views3 pages

    Meal Plan 5 Meal Plan 5 - Fall Fall: 7-Day "Real Food" Family Meal Plan & Grocery List

    Uploaded by

    LT
    This document provides a 7-day meal plan and grocery list for a family of four. The meal plan includes breakfast, lunch, dinner and snack suggestions for each day of the week. Accompanying recipes are listed to prepare items like biscuits, granola and refried beans in advance. A detailed grocery list is then provided, organized by store, with prices for each item and the total cost of $171.98 including tax. Staple pantry items are also listed.

    Copyright:

    © All Rights Reserved
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    of 3

    MEAL PLAN 5 – Fall

    7-DAY “REAL FOOD” FAMILY MEAL PLAN & GROCERY LIST


    COURTESY OF 100DaysofRealFood.com

    DAY BREAKFAST LUNCH SNACK DINNER


    Sunday Homemade whole- Biscuit pizzas (leftover Pumpkin Tacos with refried beans*,
    wheat biscuits* biscuits* halved and bread monterey jack cheese, sour
    halved and topped topped with plain muffins* cream, cilantro, & corn tortillas
    with poached eggs tomato sauce, oregano topped with kale chips on the side
    (6) and a side of & salt plus cheese, then with cream
    oranges toasted) with carrots cheese
    Monday Granola cereal* Round apple sandwiches Hard Leftover tacos and kale chips
    with milk and frozen made with peanut butter boiled
    blueberries & raisins, leftover eggs
    pumpkin muffins and
    plain yogurt mixed with a
    little honey
    Tuesday Plain yogurt mixed Bowl of warm refried Banana Peanut squash soup (use olive
    with berry sauce beans topped with with oil instead of peanut oil) with
    and topped with melted monterey jack peanut leftover biscuits
    granola* and ! pear on the side butter
    Wednesday Plain oatmeal Cream cheese and jelly Handful of Weeknight chili (brown ! lb
    flavored with a little on whole-wheat bread almonds or grd beef with onion, add cans
    honey and with popcorn and ! a granola of diced tomatoes and cans
    cinnamon, topped banana of drained beans plus 1 ! tsps
    with raisins each of chili powder & cumin)
    top with cheese, a side of
    whole-grain corn bread (omit
    corn kernels), and a salad
    (mixed greens, apples, toasted
    sunflower seeds, and olive oil)
    Thursday Fruit smoothies with Grilled cheese Apple Leftover chili, corn bread, and
    a side of whole- sandwiches with leftover slices salad
    wheat toast peanut squash soup
    Friday Granola cereal* Fruit smoothies, apple, Banana Chicken marsala over whole-
    with milk and frozen whatever bread is left with wheat pasta (boil extra pasta)
    blueberries (biscuits*, pumpkin peanut topped with the rest of the
    muffins* or cornbread) butter fresh spinach leaves
    Saturday French toast with a Peanut butter & jelly on Popcorn Whole-wheat macaroni and
    big dash of crackers with a side of cheese (made with leftover
    pumpkin spice and raisins, banana, and plain pasta noodles) with
    ! apple on the side carrots steamed broccoli mixed in

    *These items should be prepared in advance over the weekend (recipes can be found
    on 100daysofrealfood.com):
    • Whole-wheat biscuits (make a double recipe)
    • Pumpkin bread muffins
    • Refried beans (start in slow cooker on Saturday evening or Sunday morning)
    • Granola cereal (make a budget-friendly version: omit sesame seeds &
    coconut, make with double almonds and double sunflower seeds instead of
    cashews and pumpkin seeds)
    GROCERY LIST 5 – Fall
    7-DAY “REAL FOOD” FAMILY MEAL PLAN & GROCERY LIST
    COURTESY OF 100DaysofRealFood.com
    Products priced at Earth Fare
    • 12 organic bananas $5.25
    • 2 organic pears $3.00
    • 2 organic oranges $2.00
    • 1 jalapeno $0.24
    • 1 bunch organic kale** $2.29
    • 1 bunch organic spinach** $2.49
    • 1 bag organic mixed greens** $2.49
    • 1 bag organic apples** (about 10) $6.49
    • 1 – 1 lb bag organic carrots** $1.35
    • 1 bunch organic cilantro $1.99
    • 1 organic butternut squash** $4.00
    • 2/3 lb broccoli $1.89
    • 1 head garlic** $0.75
    • 3 organic yellow onions** $2.40
    • Parmesan cheese block (ask them to cut it down) $2.00
    • 1 container freshly made organic peanut butter $3.00
    • 1 ! lbs organic rolled oats (bulk) $1.79
    • " lb pinto beans (bulk) $1.87
    • ! lb local grass-fed ground beef** $3.75
    • " lb all natural chicken breasts** $4.26
    • 1 – 15 oz can organic black beans $1.38
    • 1 – 15 oz can organic red kidney beans $1.38
    • 1 small can organic tomato paste $1.08
    • 1 small can organic tomato sauce $0.88
    • 2 – 28 oz cans organic diced tomatoes $4.98
    • 1 – 32 oz box organic chicken broth $1.99
    • 1 package organic whole-wheat pasta noodles $2.48
    • 1 pack Multiseed original whole-grain crackers $3.59
    • 5 lb bag whole-wheat flour $3.98
    • 1 – 24 oz bag organic whole-grain yellow cornmeal $3.69
    • 1 jar jelly (all fruit spread) $4.29
    • 1 canister organic raisins $2.69
    • 2 dozen organic eggs** $7.56
    • 1 pack (4 sticks) organic butter $4.89
    • 1 – 16 oz container organic sour cream $3.29
    • 1 container organic cream cheese $2.89
    • 2 small cartons organic heavy cream $3.98
    • 2 gallons organic milk $9.96
    • 1 pack frozen whole-grain corn tortillas $3.99
    • 1 bag frozen organic blueberries $4.69
    • 1 bag frozen organic mixed berries $4.69
    • 1 – 100% whole-wheat “bakery” sandwich bread $4.49
    (Our Earth Fare has fresh bread delivered daily from local bakery)
    Products priced at Trader Joe’s
    • 1 – 24 oz bottle honey** $4.49
    • 1 can organic pumpkin puree $1.99
    • 1 bag sliced raw almonds $2.49
    • 1 bag raw sunflower seeds $1.49
    • 2 – 32oz. containers plain whole-milk yogurt $5.98
    • 2 blocks Monterey jack cheese $4.76
    • 1 block organic cheddar cheese $4.29
    • 1 bag organic popcorn kernels $1.99
    • 1 bottle dry Marsala wine $4.99

    **Items that can be found at some farmer’s markets this time of year (fall)

    TOTAL SPEND INCLUDING 2% FOOD TAX = $171.98


    FAMILY OF FOUR ON FULL FOOD STAMP (SNAP) BENEFITS = $167

    Pantry Items
    • Baking powder
    • Baking soda
    • Baking oil / olive oil
    • 100% pure maple syrup (optional – can sub honey in recipes if you don’t have syrup)
    • Vanilla extract
    • Cinnamon
    • Nutmeg
    • Ginger
    • Cloves
    • Pumpkin spice (or can use a mix of cinnamon, nutmeg, ginger, and cloves)
    • Oregano
    • Cumin
    • Chili powder
    • Coriander
    • Crushed red pepper
    • Salt & pepper
    • Also need:
    o Parchment paper
    o Slow cooker for refried beans
    o Brown paper bags for making popcorn

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