Weekly Meal Plan: Week 1


Welcome to my first meal planning blog post! I’m here to make your life easier with a week’s worth of budget-friendly, delicious recipes PLUS a full grocery list.

This week, we’re traveling all over the globe, with Spinach Artichoke Enchiladas, Chicken with Roasted Cauliflower and Chickpeas with Herby Tahini, Cookie and Kates “Best Lentil Soup”, Harvest bowls with Crispy TofuBrussels Sprouts with Coconut Ginger Sauce over Quinoa or Brown Rice, Thai Red Curry with Vegetables and The Silver Palate’s Chicken Marbella

Click on the links below for the full recipe – and scroll further down for this week’s grocery and pantry list. 

If you already own the majority of the pantry essentials needed for these recipes, this week’s groceries will be around $80. 

Bon Appétit!
PS – I made the recipe list for each dish under the assumption that you have all the basics in your pantry (flour/gluten free flour, spices, vinegars). If not, I included the pantry items you’ll need in the bulleted list below. Need inspiration for your pantry? Check out this Bon Appétit article: What You Should Always Keep In Your Pantry (and Fridge, and Freezer)

Sunday: Spinach Artichoke Enchiladas

Monday: Chicken with Roasted Cauliflower and Chickpeas with Herby Tahini

Tuesday: “Best Lentil Soup”

Wednesday: Harvest bowls with Crispy TofuBrussels Sprouts with Coconut Ginger Sauce over Quinoa or Brown Rice

Thursday: Thai Red Curry with Vegetables

Friday: The Silver Palate’s Chicken Marbella

This week, pantry essentials you’ll need are:

  • red wine vinegar
  • apple cider vinegar
  • rice vinegar
  • flour/gluten free flour
  • olive oil 
  • chili powder
  • cumin
  • garlic powder
  • dried oregano
  • ground cinnamon
  • smoked paprika
  • onion powder
  • curry powder
  • dried thyme 
  • tamari 
  • bay leaves 
  • brown sugar 
Grocery List

For the Spinach Artichoke Enchiladas
1 can of tomato paste
Large box of vegetable broth (life hack – I use mushroom powder instead of broth, you can get this at an asian market) 
1 small red onion
2 heads of garlic 
1 can artichokes 
1 can green chilis
12 oz baby spinach
1 can black beans
Sour cream (omit for dairy free) 
6 whole wheat tortillas (or corn tortillas to make it gluten free)
1 cup shredded Monterey Jack cheese (omit for dairy free) 
Bunch of cilantro

For the Chicken with Roasted Cauliflower and Chickpeas with Herby Tahini
Rotisserie Chicken (if you live in Asheville, get an organic chicken on Monday’s at EarthFare for $5) 
1 head cauliflower
15 ounce can chickpeasJar of tahini

For the “Best Lentil Soup”
2 medium yellow or white onion 
Bag of carrots 
1 large can (28 ounces) diced tomatoes
1 cup brown or green lentils
4 cups vegetable broth (or mushroom powder) 
1 lemon Bag of kale

For the Harvest bowls with Crispy TofuBrussels Sprouts with Coconut Ginger Sauce over Quinoa or Brown Rice 
Block of tofu (try to get organic/non-GMO) 
¾ pound Brussels sprouts
Can light coconut milk
Rice vinegar 
Knob of ginger (size of your thumb) 
Brown rice or quinoa 

For the  Thai Red Curry with Vegetables
Brown jasmine rice or long-grain brown rice
1 red bell pepper
1 yellow, orange or green bell pepper
1 can (14 ounces) regular coconut milk
2 tablespoons Thai red curry paste

For the The Silver Palate’s Chicken Marbella:
1 cup pitted prunesJar of pitted Spanish green olives
½ cup capers
Bunch of fresh oregano or 1/4 cup dried oregano
2 chickens, 3 1/2 to 4 pounds each, quartered
1 cup dry white wine (I keep a box of Trader Joes white wine in the fridge to cook with) 
1 cup brown sugar
Bunch of parsley