April 21-25, 2025; Monday through Friday

Menu

Monday

• Breakfast: Mini Frittata Muffins with Veggies
• Lunch: Chickpea Salad Sandwiches
  • Quick fix: Find more garbanzo-glow-up recipes here.
• Dinner: Baked Ziti with Ricotta and Spinach
• Snack: Frozen Grapes

Tuesday

• Breakfast: Greek Yogurt with Honey and Pistachios
• Lunch: Egg Salad Sandwiches
• Dinner: Sheet Pan Sausage with Perfect Roasted Potatoes and Green Beans
  • Pro tip: Throw everything on the same sheet pan for a one-pan-and-done meal.
• Snack: Celery with Peanut Butter

Wednesday

• Breakfast: Smoothie
  • Power pairing: Try banana, spinach, frozen mango, and oat milk
• Lunch: Quesadillas with Black Beans and Corn
• Dinner: Easy Veggie Fried Rice
• Snack: Strawberry Cottage Cheese Ice Cream
  • Pro tip: Sub oat milk for the whole milk!

Thursday

• Breakfast: English Muffins with Jam
• Lunch: Tuna Melt
• Dinner: Stuffed Bell Peppers with Brown Rice and Beans
• Snack: Cinnamon Sugar Popcorn

Friday

• Breakfast: PBJ Oatmeal Bowl
• Lunch: Leftover Fried Rice
• Dinner: Spiced Lentil Soup with Cheesy Garlic Texas Toast
  • Pro tip: Don’t bother shelling out for fancy Texas toast; just smother any whole-wheat slice with some cheese and give a toasting. No one will complain!
• Snack: Banana Bread Muffins
  • Pro tip: The muffins are the perfect way to make use of those bananas browning on the counter.

Shopping List

Produce

• Bell Peppers (3-pack) – $3.50
• Bananas (1 bunch) – $1
• Strawberries (1 lb) – $1.50
• Grapes (2 lb) – $4
• Celery (1 stalk) – $2
• Spinach (5 oz) – $2
• Potatoes (5 lb) – $3
• Green Beans (1 lb) – $2
• Onions (3 lb) – $1.75
• Carrots (1 lb) – $1
• Garlic (1 bulb) – $0.50

Dairy

• Eggs (2 dozen) – $4
• Ricotta Cheese (15 oz) – $3
• Shredded Cheddar Cheese (8 oz) – $2
• Cottage Cheese (16 oz) – $2
• Oat Milk (64 oz) – $3
• Greek Yogurt (32 oz) – $2.50

Pantry

• Brown Rice (2 lb) – $2
• Pasta (16 oz) – $1
• Lentils (1 lb bag) – $1.50
• Canned Black Beans (2 cans) – $1.50
• Canned Chickpeas (2 cans) – $1.50
• Canned Tuna (2 cans) – $2
• Peanut Butter (16 oz) – $1.75
• Jam (10 oz) – $2
• Popcorn kernels (16 oz) – $2
• English Muffins (6 count) – $3
• Whole Wheat Bread – $3
• Raisins (6 oz) – $1.50
• Granulated Garlic – $1
• Tomato Sauce (15 oz) – $1
• Pistachios (6 oz) – $4.50
• Canned corn (1 can) – $1

Frozen

• Frozen Mango (10 oz) – $2.25

Protein

• Chicken Sausage Links (1 lb) – $4.50

Total Approximate Cost: $80

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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