Monday through Friday, we’ve got your plates covered.

Menu

Monday

• Breakfast: 3-Ingredient Cozy Cinnamon Apple Oatmeal
• Lunch: Bean Burritos with Guac
• Dinner: One-Pot Chicken and Rice Casserole
• Snack: Nut Butter and Fruit Toast

Tuesday

• Breakfast: Berry Bliss Overnight Oatmeal
• Lunch: Bean and Rice Stuffed Tomatoes
• Dinner: Tamale Pie with Black Bean & Corn Salsa
• Snack: Cinnamon Roasted Apple Slices

Wednesday

• Breakfast: Overnight Chia Pudding with Berries
• Lunch: Leftover One-Pot Chicken & Rice + Green Salad
• Dinner: Hoppin’ John
• Snack: Yogurt Parfaits with Berries & Granola

Thursday

• Breakfast: Cozy Cinnamon Apple Oatmeal, Redux
• Lunch: Mediterranean Chickpea Salad for Freezing
• Dinner: Bean and Veggie Crunchwraps
• Snack: Air-Popped Popcorn with Chili & Lime

Friday

• Breakfast: Apple Pie Chia Pudding Bowl
• Lunch: Bean and Veggie Chowder
• Dinner: Baked Feta Pasta
• Snack: Cinnamon Sugar Popcorn

Shopping List

Grains & Bread

• Old-fashioned rolled oats (42 ounces, store brand) – $2
• Long-grain white rice (2 pounds) – $2
• Cornmeal (2 pounds) – $1.50
• Cornbread mix (2 boxes) – $2
• Dry pasta (1 pound penne) – $1.25
• Flour tortillas (~20 count) – $1.75
• Whole wheat/white sandwich bread (1 loaf) – $2
• Popcorn kernels (1 pound) – $1.50

Beans & Legumes

• Mixed canned beans (black/pinto/kidney; 10 cans total) – $9
• Dried black-eyed peas (1 pound) – $1.25

Proteins & Dairy

• Whole chicken, (~4–5 pound) – $6
• Ground turkey or beef (1 pound) – $4
• Feta cheese block (8 ounces) – $3
• Shredded cheddar/Mexican blend cheese (16 ounces) – $4
• Large eggs (1 dozen) – $3.50
• Plain yogurt (32-ounce tub) – $3
• Milk (or plant-based; 1 gallon) – $3.50
• Peanut or almond butter (16 ounces) – $3.50

Produce

• Apples (3-pound bag) – $4
• Bananas (1 bunch) – $1
• Lemons (3) – $2
• Limes (2) – $1
• Yellow onions (3-pound bag) – $2.50
• Garlic (1 head) – $1
• Carrots (1 pound) – $1
• Celery (1 bunch) – $1.50
• Bell peppers (3-pack) – $3.50
• Jalapeños (3) – $0.75
• Tomatoes (roma or vine; 6-8 medium) – $3.50
• Cucumbers (2) – $1.75
• Lettuce or mixed greens (5-ounce clamshell) – $2.50
• Fresh spinach (1 bag) – $2
• Fresh parsley (1 bunch) – $1.25
• Fresh cilantro (1 bunch) – $1
• Avocados (3) – $2.50
• Frozen mixed berries (32-ounce bag) – $2.50
• Frozen corn (16-ounce bag) – $1

Pantry, Baking & Extras

• Granola (14–16-ounce bag) – $3.50
• Chia seeds (12 ounces) – $5
• Jarred salsa (16 ounces) – $2

Estimated Total Cost: $98

Notes for the Cook

• Prices may vary depending on location and availability.
• Meal plan presumes common kitchen staples are already stocked.
• This list prioritizes Amazon Fresh for more affordable produce and pantry staples.
• Buying generic brands can often save money.
• This menu utilizes leftovers to minimize waste and cooking time.
• 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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