Feed the Fam, Not the Chaos: 5 Days of Meals for a Chill Week Ahead

Week 23: June 2-6, 2025; Monday through Friday

Menu

Monday

• Breakfast: Apple Crisp Overnight Oat Delight
• Lunch: Quinoa and Black Bean Salad with Feta and Lemon Vinaigrette
• Dinner: Lemon-Herb Roasted Chicken, Roasted Sweet Potatoes, and Steamed Broccoli
• Snack: Greek-Yogurt Ranch Dip with Veggies

Tuesday

• Breakfast: Spinach and Cheddar Omelette
• Lunch: Turkey, Avocado, and Veggie Wrap
• Dinner: One-Pot Chili with Cornbread
• Snack: Apple Slices with Peanut Butter

Wednesday

• Breakfast: Greek-Yogurt Berry Parfait with Toasted Oats
• Lunch: Quinoa and Black Bean Stuffed Peppers
• Dinner: Teriyaki Tofu Bowl over Quinoa
• Snack: Frozen Grapes

Thursday

• Breakfast: Peanut Butter Banana Smoothie
• Lunch: Leftover chili
• Dinner: DIY Black Bean Tacos
• Snack: Baked Tortilla Chips with Salsa

Friday

• Breakfast: Egg Muffin Cups with Spinach and Feta
• Lunch: Cannellini Bean Salad with Lemon Vinaigrette (served in Romaine boats)
• Dinner: Mini Whole-Wheat Pizzas
• Snack: Greek Yogurt with Cinnamon-Honey drizzle

Shopping List

Proteins & Dairy 30.5

• Eggs (1 doz) – $5
• Boneless skinless chicken breast (1.5 lb) – $4.50
• Ground turkey (1 lb) – $5
• Firm tofu (14 oz) – $2
• Plain Greek yogurt (32 oz) – $5
• 2% milk (1/2 gal) – $2
• Shredded sharp cheddar (8 oz) – $2
• Feta crumbles (6 oz) – $5

Produce 41

• Gala apples (3-lb bag) – $3
• Bananas (1 bunch) – $1
• Frozen mixed berries (16 oz) – $4
• Baby spinach (5 oz) – $3
• Romaine hearts (3 ct) – $3
• Hass avocados (2) – $3
• Cherry tomatoes (10 oz) – $2
• Cucumber (1) – $1
• Bell peppers (3 mixed) – $3
• Frozen broccoli florets (16 oz) – $3
• Sweet potato bag (3 lb) – $3
• Carrots (2 lb bag) – $2
• Red onion (1) – $1
• Lemons (2) – $2
• Lime (1) – $1
• Seedless grapes (1 bag) – $4
• Cilantro (1 bunch) – $2

Grains & Bakery 15

• Old-fashioned oats (18 oz) – $2
• Brown long-grain rice (5 lb) – $4
• White quinoa (16 oz) – $5
• Whole-wheat tortillas (10 ct) – $3
• Jiffy cornbread mix (8.5 oz) – $1

Canned & Pantry 11

• Black beans (15 oz x 2) – $3
• Cannellini beans (15 oz) – $1
• Crushed tomatoes (28 oz) – $2
• Tomato sauce (15 oz) – $2
• Chunky salsa (16 oz) – $3

Seasonings & Extras

• Taco seasoning mix (1 oz) – $1

Estimated total: $98.50

Notes for the Cook

• Prices may vary depending on location and availability.
• Meal plan presumes common kitchen staples are already stocked.
• This list prioritizes Walmart for more affordable produce and pantry staples.
• Amazon Fresh is used for a few items where it is cheaper.
• Buying generic brands can often save money.
• This menu utilizes leftovers to minimize waste and cooking time.
• By making the pizza at home, it will drastically reduce cost.
• Seasoning is assumed to be already in the pantry.
• You might need to adjust quantities based on your family’s appetites.

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Chopped is powered by people alongside Cookie, our AI sous-chef. Every cook and kitchen is unique, so be sure to check seasoning, temperature, and cook time as you go. Consult packaging for dietary information and always follow food safety guidelines.

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