Week 20: May 12-16, 2025; Monday through Friday

Menu

Monday

• Breakfast: Yogurt Parfait with Berries
• Lunch: Turkey and Cheese Roll-Ups with Carrot Sticks
• Dinner: Lentil and Spinach Curry
• Snack: Apple Slices with Peanut Butter

Tuesday

• Breakfast: Peanut Butter Banana Overnight Oat Delight
• Lunch: Falafel Pita Pockets
• Dinner: Sheet Pan Chicken and Veggie Fajitas
• Snack: Spicy Mango Trail Mix

Wednesday

• Breakfast: Blueberry Spinach Smoothie
• Lunch: Black Bean and Rice Casserole
• Dinner: Veggie Stir-Fry with Tofu and Peanut Sauce
• Snack: Chili Lime Tequila Popcorn (a happy hour indeed)

Thursday

• Breakfast: Veggie and Cheese Breakfast Burritos with Salsa Verde
• Lunch: Leftover Lentil Curry in Pita Pockets
• Dinner: Sheet Pan Chicken Quesadillas
• Snack: Homemade Banana Chips

Friday

• Breakfast: Banana Oat Pancakes
• Lunch: Tex-Mex Black Bean and Corn Rice Bowl with Chipotle Lime Avocado Dressing
• Dinner: Spaghetti Al Pomodoro with Burrata
• Snack: Lemony Garlic Hummus with Crudités

Shopping List

Proteins

• Eggs (1 dozen) – $3.50
• Turkey deli meat (1 lb) – $4
• Boneless chicken thighs (~1.25 lb) – $5.50
• Firm tofu (14 oz) – $2

Dairy

• Plain Greek yogurt (32 oz) – $4
• Shredded cheddar (8 oz) – $2

Grains & Bread

• Old‑fashioned oats (42 oz) – $3
• Whole‑wheat tortillas (10 ct) – $2
• Whole‑wheat pitas (6 ct) – $2
• Sandwich bread (1 loaf) – $2
• Brown rice (2 lb) – $2.50
• Thin spaghetti (16 oz) – $1
• Popcorn kernels (28 oz) – $2

Pantry Staples & Condiments

• Peanut butter (16 oz) – $2
• Salsa (16 oz) – $2
• Curry powder (2 oz) – $2.50
• Canned tomato sauce (15 oz, 2 cans) – $2

Beans, Legumes & Canned Goods

• Dry green lentils (1 lb) – $1.50
• Canned chickpeas (15 oz, 2 cans) – $1.50
• Canned black beans (15 oz, 4 cans) – $3
• Canned corn (15 oz, 2 cans) – $2

Produce & Frozen

• Bananas (2 lb) – $1
• Apples (3 medium) – $3.50
• Carrots (2 lb) – $2
• Cucumber (1) – $1
• Bell‑pepper trio (3 peppers) – $3.50
• Avocados (2 medium) – $3
• Baby spinach (5 oz) – $2.50
• Yellow onions (3 lb) – $2
• Frozen blueberries(12 oz) – $2.50
• Frozen green beans (12 oz) – $1

Snacks

• Dried mango (1 bag) – $4
• Mixed nuts with craberries (1 bag) – $5

Estimated Total: $83

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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