Month of Meals, { Menu Plan }

Printable Menu Plan with Recipes- A Week of Meals for $30.57

This menu plan is from October 2013.  Many of the links may be broken, or changed.  For a more recent menu plan with recipes and printable grocery list, click here.

This weeks menu contains some of the recipes leftover from last week, and some of the stuff that we made in double batches, which is why the week of meals is so cheap!  Shopping in bulk makes a difference, but you can do this type of menu planning for cheap without sacrificing the things you like.  You just need to shop smart!

The menu plan for this week is delicious.  It is full of fresh ingredients and has lots of fruits and veggies.

The Menu Plan:

Breakfast:

Monday – oatmeal
Tuesday – cereal
Wednesday – yogurt and fruit
Thursday – egg muffins
Friday – pierogies
Saturday – egg muffins
Sunday – eggs and sausage

Lunch:

Monday – minestrone (from last week)
Tuesday – salad
Wednesday – grilled cheese and tomato soup (soup from last week)
Thursday – chicken noodle soup (from last week)
Friday – salad
Saturday – leftover stirfry
Sunday – leftover pasta

Dinner:

Monday – chicken pot pie
Tuesday – chicken burritos
Wednesday – breaded pork chops, rice and roasted broccoli
Thursday – chorizo tacos
Friday – steak stirfry
Saturday – pasta and marinara sauce
Sunday – pizza and jalapeno poppers

Snack:

ants on a log
apple chips

Like I mentioned earlier, this is a fairly cheap week of meals because we are eating meals from last week that we made double batches of and froze.

Monday – $2.04
Tuesday – $3.80
Wednesday – $4.90
Thursday – $3.33
Friday – $5.72
Saturday – $4.87
Sunday – $5.91
Snacks – $6.77

Total:  $30.57

Week Two Menu Recipes:

Breakfast:

Egg Muffins

Ingredients:

8 eggs
½ cup milk
½ cup cheese of your choice
2 cups veggies, chopped
½ cup crumbled bacon or ham
salt and pepper

Directions:

  1. Preheat oven to 375 degrees and prepare a muffin tin by spraying with Pam or brushing it with olive oil
  2. Whisk eggs and milk together and pour into prepared muffin tin
  3. Add desired amount of cheese, meat and veggies to each muffin cup
  4. Bake 10-20 minutes until the eggs have risen and are firm to the touch.
  5. Let cool about 2-3 minutes and use a butter knife or an offset spatula to remove from muffin tins, and enjoy!

Lunch:

Spinach Salad

Ingredients:
2-3 handfuls of mixed greens (about half a bag)
1 handful of baby spinach
2 handfuls of romaine lettuce
1/4 red onion, thinly sliced
1/4 cup pecans (optional)
1 granny smith apple, peeled, cored and thinly sliced

Directions:

  1. Toss all ingredients together and serve with Raspberry Vinaigrette

Raspberry Vinaigrette

Ingredients:

1/3 cup white wine vinegar
1 cup good extra virgin olive oil
1/4 cup raspberry preserves
2 tbsp. Dijon mustard
1tsp dry tarragon
salt and white pepper

Directions:

  1. Place all ingredients except olive oil in a food processor
  2. Slowly drizzle in olive oil while the food processor is running

Caesar Salad

Ingredients:

1/2 head romaine lettuce
1/2 lb. bacon
Parmesan cheese, sliced – I use the vegetable peeler
Caesar Dressing

Directions:

  1. Fry your bacon, and let drain on a paper towel
  2. Chop lettuce up, and use your vegetable peeler to slice some parmesan cheese.
  3. In a big bowl, mix all of the ingredients and enjoy

Chicken Noodle Soup

Ingredients: 
1 qt chicken stock (preferably homemade)
2-3 carrots peeled and cut into small pieces
2-3 stalks of celery cut into small pieces
**make sure all your veggies are the same size, they will cook evenly this way**
1/2 white onion, diced
2 cups egg noodles, cooked
1-2 chicken breasts or things or left over chicken cut into 1/4″ chunks
Salt and pepper

Directions:

  1. In a large pot heat 1 tbsp. of olive oil and add chicken (if you’re not using leftovers) then add your veggies.
  2. Cook for 3-5 minutes then pour over chicken stock.
  3. Bring to a boil (now would be the time to add your left over chicken) then reduce to simmer for 20-25 minutes until veggies are soft.
  4. Meanwhile, cook your egg noodles in a separate pot of salted water and drain.
  5. Bring soup back up to a boil and add egg noodles. Cook for 2-3 more minutes and enjoy!

Minestrone Soup

Ingredients:
2 small zucchinis, chopped
2 cans diced tomatoes
1/2 yellow onion, minced
2 tbsp. garlic
1 stalk celery, chopped
2-3 carrots, thinly sliced
3 cups chicken stock
1/2 stick butter
1 tsp. each, salt and pepper
pinch red pepper flakes
1 1/2 cups uncooked pasta (use something small like elbow or ditilini)
1 can cannellini beans, drained

Directions:.

  1. In a small pot, cook tomatoes out on medium heat covered for 10-15 minutes while you cook other veggies.
  2. Add all vegetables to a separate pot, except tomatoes.  Season with salt, pepper and red pepper flakes.
  3. Cook veggies for 8-10 minutes, until soft.  Add tomatoes and drained beans.
  4. Cook tomatoes out for 5 minutes with the rest of your vegetables, and then add chicken stock.
  5. Bring to a boil, then reduce heat and let simmer for 15 minutes.
  6. Meanwhile, bring heavily salted water to a boil, and add pasta.  Cook until al dente.  Drain but DO NOT rinse, and add to soup.
  7. Stir and Enjoy!

Roasted Tomato Soup

Ingredients:

1 can plum tomatoes (get the skinless no added salt kind)
6 plum tomatoes, cored and sliced in half
4 cloves garlic
1/4 white onion, cut into chunks
2 tsp each salt, pepper and basil
1/8 cup extra virgin olive oik
1 container chicken stock
pinch red pepper flakes
1 tsp each salt and pepper
3 fresh basil leaves

Directions:

  1. Preheat your oven to 450 degrees
  2. On a cookie sheet, toss your fresh  tomatoes, garlic and onion with the olive oil,  salt, pepper and basil.
  3. Roast for 30-35 minutes until they are caramelized and golden
  4. When your veggies are roasted transfer them to a food mill over a big stock pot with the canned tomatoes (juices and all), and run it through until all of the tomatoes and veggies have been made into pulp and all you have left is the seeds and tomato pulp.
  5. Remove the food mill, and pour the container of chicken stock into tomatoes.  Bring to a boil, then reduce to simmer for 35-40 minutes, until the liquid reduces by about 1/3.  Add your basil leaves, red pepper flakes, salt and pepper.

Dinner:

Perfect White Rice

Ingredients:

2 cups white rice
3 ¾ cups water
1 tbsp olive oil
2 tsp salt

Directions:

  1. Add all ingredients to a medium pot, and stir.
  2. With the lid off, bring to a boil.
  3. Once boiling, reduce heat to low, and cover with a lid.
  4. Simmer for 20-25 minutes, checking and stirring after 10 minutes.
  5. Turn off heat, and fluff with fork.  Let sit for 5 minutes with lid on before serving.

Basic Pizza Dough

Ingredients:

¼ cup warm water (110-115 degrees)
2 ¼ tsp. active dry yeast (one package)
1 cup water
3 tbsp. olive oil
3 ¼ cup all-purpose flour
1 ½ tsp. kosher salt

Directions:

  1. Pour warm water into the bowl of a stand mixer fitted with a dough hook.  If you don’t have a stand mixer, just pour the water into a large glass or metal mixing bowl.
  2. Add yeast, and whisk by hand to blend.  Allow the mixture to sit for 5 to 10 minutes until the yeast is activated and looks creamy.
  3. Add the 1 cup of water and 3 tbsp. of olive oil and mix by hand.
  4. Add flour and salt.
  5. Knead the dough on low speed (or with your hands) until it comes together in a cohesive mass.
  6. Cover bowl with plastic wrap, and let rest for 20 minutes.
  7. Turn the mixer to medium-low and continue to knead until the dough is firm, elastic and smooth.
  8. Lightly oil a large mixing bowl and scrape dough into the bowl.  Turn the dough around the bowl to cover the ball with oil.  Cover with plastic wrap, and let rest and rise at room temperature until doubled in size – about 60 minutes.
  9. Turn dough out onto a lightly floured work surface, and press lightly to get rid of some of the air bubbles.  Form into two balls, and roll out to form pizza.

Cheese Pizza

Ingredients:

1 recipe pizza dough
1 recipe pizza sauce
mozzarella cheese
all purpose flour

Directions:

  1. Preheat oven to 450 degrees and position a pizza stone on the bottom rack.
  2. Pull and stretch pizza dough out to desired thickness on a round pizza pan.  Make sure that you do not stretch the dough too thin, or it will make holes while cooking, and cause a big mess.  If it gets sticky, lightly dust with flour.
  3. Place a big spoonful of pizza sauce in the middle of the dough, and swirl around leaving about ½ inch crust.
  4. Sprinkle mozzarella cheese over the top into an even layer.
  5. Bake for 8 minutes on pizza pan or cookie sheet, and then carefully transfer to pizza stone to finish cooking – about another 8 minutes.
  6. Carefully remove from oven, and cut!

Jalapeno Poppers

Ingredients:

10 jalapenos, cut in half and seeded
½ block cream cheese, softened
1 cup shredded cheddar cheese
½ lb bacon, cooked and crumbled

Directions:

  1. Preheat oven to 375 degrees
  2. With a wooden spoon, mix together cheddar cheese and cream cheese
  3. Using a small spoon, add enough cheese mixture to each jalapeno
  4. Top with crumbled bacon
  5. Bake for 25-30 minutes until cheese is bubbling and a little brown on top

Chicken, Bean & Rice Burritos

Ingredients:

4 cups cooked chicken, shredded
2 tbsp taco seasoning
½ cup salsa
8 flour tortillas
2 cups shredded Mexican cheese blend
2 cups refried beans
2 cups Mexican rice
1 cup salsa (homemade if possible)

Directions:

  1. In a large skillet, combine chicken, taco seasoning and ½ cup salsa.  Cook until just heated through, and remove from heat.
  2. To assemble burritos:
    1.  turn oven on (any temperature works), and place a flour tortilla on the top shelf for 30 seconds.
    2. Carefully remove tortilla with tongs, and place on a flat work surface.
    3. Place a big spoonful of refried beans on the bottom 3rd of the tortilla shell and spread, being sure to leave about ½ an inch on either side of the shell
    4. Continue assembling by adding a spoonful of rice, ¼ cup (or so) chicken, cheese, and salsa.
    5. Once all ingredients are added into your burrito, fold the shell over the filling and roll tightly.
    6. Fold in each side, and then continue rolling over.
    7. Place on a sheet tray lined with foil, and continue assembling the rest of your tacos.
    8. You can eat them  now by preheating an oven to 375 degrees and baking in a single layer for 10 minutes, or you can freeze them by:
      1. Place rolled burritos in a single layer on a sheet tray
      2. Place sheet tray in the freezer for 1 hour, or until the burritos are hard, and feel frozen.
      3. Wrap each burrito individually in plastic wrap, being sure to fold in the sides tightly when wrapping.
      4. Place wrapped burritos in a Ziploc bag, and date and label.
      5. To reheat in the oven, preheat oven to 375 degrees, unwrap burrito and place on a cookie sheet in a single layer for 30 minutes.  To reheat in the microwave from frozen, remove plastic and cook on high for 5 minutes.

Chicken Pot Pie

Ingredients:

2 cups cooked chicken cut into cubes (white and dark meat!)
–> use left overs, or heavily season a chicken breast and pan fry it, let it cool and then cut into cubes
3 carrots, peeled and cut into small pieces
2 stalks of celery, cut into small pieces (keep the leaves!)
1/2 white onion, minced
2 tbsp. minced garlic
1/2 stick butter (to fry your veggies)
1/3 cup butter, melted
1/3 cup flour
3/4 cup milk
2 cups chicken stock
2/3 cup frozen peas
1 pie crust (refrigerated or homemade)

Directions:

  1. Preheat oven to 400 degrees
  2. In a large pot, sauté onions, garlic, celery and carrots until translucent
  3. Add chicken, and cook for 2-3 minutes
  4. Pour flour over the top and stir. Cook out for about a minute.
  5. Add chicken stock, peas, melted butter and milk. Bring to a boil, and boil for 3-5 minutes until thick.
  6. Pour mixture into a deep pie plate, and top with pie crust. Cut vents into the top of the pie. Brush the top with egg. (Beat your egg in a small bowl with 1 tbsp. water)
  7. Bake for 30-35 minutes

Yakitori Stir-Fry

Ingredients:

1 recipe yakitori sauce
1 carrot, chopped
½ cup snow peas
1 zucchini, sliced
½ cup broccoli
½ onion, sliced
1 red pepper, sliced
1 lb beef or chicken, sliced into thin strips

Directions:

  1. In a wok, heat 1 tbsp oil, and add chicken and cook for 2-3 minutes, until almost cooked through.  Remove from wok, and set aside.
  2. Add another 1 tbsp oil to wok, and add vegetables, and cook for 5 minutes, until just starting t soften.
  3. Return meat to pan, and cook for another 3-5 minutes, until cooked through.
  4. Add enough sauce to coat meat – about 1 cup, and heat throughout.
  5. Serve over rice or rice noodles.

Yakitori Sauce

Ingredients:

2 cups low-sodium soy sauce
½ cup coconut milk
1 tbsp peanut butter
¼ cup sirarcha sauce
½ tbsp. sesame oil
1 clove garlic, minced
1 tsp ginger, grated
2 tbsp brown sugar
½ cup rice vinegar

Directions:

  1. Bring all ingredients to a boil over high heat.
  2. Reduce heat, and simmer for 15-20 minutes.

Marinara Sauce

Ingredients:

¼ cup extra virgin olive oil
4-5 cloves garlic, lightly smashed
2 large cans (or boxes) strained tomatoes
1 large can tomato sauce
4 basil leaves

Directions:

  1. In a large pot, heat olive oil and garlic over low heat for 3-4 minutes.  Be sure to move the garlic around with a wooden spoon so that it does not burn.
  2. Add tomatoes and basil.
  3. Cook on low, low, low heat for 5-6 hours, stirring occasionally.
  4. Enjoy with pasta, over meatloaf or as a dipping sauce.

Chorizo Tacos

Ingredients:

1 lb. Mexican chorizo
4-8 flour tortillas (depending on size)
½ cup queso fresco
¼ cup cilantro, stems removed
1 lime, cut into wedges

Directions:

  1. Cook chorizo in a non-stick skillet for 5-10 minutes, drain excess fat.
  2. Warm tortillas either in the oven, or in the microwave.
  3. To serve, place chorizo, queso fresco and cilantro on tortilla, and squeeze a lime over the top.
  4. Note:  A green salsa would be delicious with these tacos too.

Get the printable menu plan here:

month of meals – october menu calendar – Printable

Printable Family Meal Plan

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