Food City Vegetarian Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Simmered Red Lentil and Butternut Squash Stew with Italian Bread
Description: A cozy single-bowl stew of red lentils and cubed butternut squash simmered with sweet onion, garlic, and warm spices until thick and creamy. Served with toasted slices of Italian bread for dipping.
Sale items used: Butternut Squash ($0.99/lb), Sweet Onions ($1.29/lb), Half Loaf Italian Bread ($2.00 each)
Prep time: 40 minutes
Serving note: Use 0.75 lb butternut squash (peeled and cubed, about 2 cups), 1/3 cup dry red lentils, 1/4 cup diced sweet onion (about 1/4 lb of the 1 lb onions bought), 1 clove garlic, and 1.5 cups vegetable broth. Toast 2 slices of Italian bread (about 1 inch thick). Wrap and freeze the remaining bread for Friday. Leftover stew keeps 3 days in the fridge if you want to stretch it.

Check the label: broth is often made from chicken or beef. Vegetable broth is the safe choice.

Recipes:
- Butternut Squash Red Lentil Stew
- Butternut squash and red lentil stew
- Butternut Squash & Red Lentil Soup

Tuesday
Meal: Pan-Fried Specialty Potato and Sweet Onion Hash with Fried Eggs
Description: Crispy pan-fried specialty potato cubes and caramelized sweet onion make a golden, savory hash. It is topped with two fried eggs and a little melted shredded cheese.
Sale items used: Specialty Potatoes ($3.00 per 24 oz bag), Sweet Onions ($1.29/lb), Food Club Shredded Cheese
Prep time: 30 minutes
Serving note: Use 12 oz of the 24 oz potato bag (diced small, about 2 cups), 1/4 lb sweet onion (about 1/2 small onion), 2 eggs, and 1/4 cup shredded cheese. Save the other 12 oz of potatoes for Friday. Parboil or microwave the diced potatoes for 3 minutes first so they crisp faster in the pan.
Recipes:
- Purple Potato, Sweet Onion and Cubanelle Hash with Fried Eggs
- Sweet Potato Breakfast Hash (Vegetarian)
- Sweet Potato Breakfast Hash With Fried Egg

Wednesday
Meal: Sheet-Pan Roasted Soy-Glazed Tofu with Acorn Squash and Honeycrisp Apples
Description: Cubed extra-firm tofu is glazed with soy sauce and a touch of maple syrup, then roasted on one pan with acorn squash wedges and apple slices. The squash and apple caramelize at the edges and balance the salty glaze.
Sale items used: Acorn Squash ($0.99/lb), Honeycrisp Apples ($1.99/lb)
Prep time: 45 minutes
Serving note: Use 1 lb acorn squash (one small squash, cut into wedges), 6 to 7 oz extra-firm tofu (about half a block, pressed and cubed), and 1 medium Honeycrisp apple (about 0.4 lb, sliced thick). The 1 lb of apples bought covers this and Thursday. Glaze with 1 tablespoon soy sauce, 1 teaspoon maple syrup, and 1 teaspoon oil. Roast at 425 F for 30 to 35 minutes, adding the apple for the last 15 minutes. Use the rest of the tofu in Thursday's bowl if you like.
Recipes:
- roasted squash and tofu with ginger

Thursday
Meal: Black Bean and Rice Bowls with Fresh Honeycrisp Apple Salsa
Description: Warm seasoned black beans are served over fluffy rice and topped with a crisp, tangy apple salsa. A sprinkle of cheese finishes the bowl.
Sale items used: Honeycrisp Apples ($1.99/lb), Sweet Onions ($1.29/lb), Food Club Shredded Cheese
Prep time: 25 minutes
Serving note: Use 1/2 cup cooked rice (about 1/4 cup dry), 3/4 cup canned black beans (half of a 15 oz can, drained), 1 medium Honeycrisp apple (about 0.4 lb, diced), 2 tablespoons diced sweet onion (about 1/8 lb), a squeeze of lime, cilantro if you have it, and 2 tablespoons shredded cheese. Season the beans with cumin and garlic powder. Store the other half can of beans in a covered container for up to 3 days.
Recipes:
- Black Bean Tostadas with Green Apple Salsa
- Black Bean Burrito Bowls
- Healthy Black Bean Burrito Bowls {Meal Prep}

Friday
Meal: Italian Bread Pizzas with Marinara and Mozzarella, with Roasted Specialty Potatoes
Description: Thick slices of Italian bread are topped with marinara and melty mozzarella-style shredded cheese and broiled until bubbly. They are served with crispy oven-roasted specialty potatoes.
Sale items used: Half Loaf Italian Bread ($2.00 each), Specialty Potatoes ($3.00 per 24 oz bag), Food Club Shredded Cheese
Prep time: 40 minutes
Serving note: Use 3 slices of the thawed Italian bread (about 1 inch thick), 1/3 cup marinara, and 3/4 cup shredded cheese (about 3 oz). Roast the remaining 12 oz of specialty potatoes (halved or quartered) with 1 teaspoon oil, salt, and pepper at 425 F for 25 to 30 minutes. Toast the bread for 3 minutes, add sauce and cheese, then broil 3 to 4 minutes while the potatoes finish. Freeze the rest of the shredded cheese in a zip bag.
Recipes:
- Italian Bread Pizza

SHOPPING LIST

Buy on sale:
- Butternut Squash (0.75 lb): $0.74
- Acorn Squash (1 lb): $0.99
- Half Loaf Italian Bread (x1): $2.00
- Sweet Onions (1 lb): $1.29
- Specialty Potatoes, 24 Oz (x1 bag): $3.00
- Honeycrisp Apples (1 lb): $1.99
- Food Club Shredded Cheese, 32 Oz (x1 bag): $5.00

Pantry staples needed:
- Eggs (2)
- Extra-firm tofu (1 small block)
- Dry red lentils
- Long-grain rice
- Canned black beans (1 can, 15 oz)
- Marinara or tomato sauce
- Vegetable broth
- Soy sauce
- Maple syrup or brown sugar
- Cooking oil
- Garlic
- Cumin
- Garlic powder
- Italian seasoning
- Salt and pepper
- Lime or lime juice
- Fresh cilantro (optional)