Food City Vegetarian Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Simmered Red Lentil and Butternut Squash Stew with Italian Bread
Description: Red lentils and cubed butternut squash simmer with sweet onion, garlic and warm spices into a thick, hearty stew for two. A toasted half loaf of Italian bread is served alongside for dunking.
Sale items used: Butternut squash, Sweet onions, Half loaf Italian bread, Food Club Shredded Cheese (optional sprinkle on top)
Prep time: 40 minutes
Serving note: Use 3/4 cup dry red lentils, about 3 cups (1 lb) cubed butternut from the 1.5 lb squash, 1/2 lb sweet onion (1 small), 3 cups vegetable broth and 2 cloves garlic. Serve with half of one Italian bread half loaf, toasted (save the rest for another use or snack), and 2 tbsp shredded cheese per bowl if you like.

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: Diced specialty potatoes and sweet onion are pan-fried until crisp and golden, then topped with sunny-side-up eggs. A little melted shredded cheese ties it together for a filling dinner for two.
Sale items used: Specialty potatoes, Sweet onions, Food Club Shredded Cheese
Prep time: 30 minutes
Serving note: Use one 24 oz bag of specialty potatoes cut into 1/2 inch dice (parboil or microwave 5 minutes first for faster crisping), 1/2 lb sweet onion (about 1 medium), 4 eggs (2 per person) and 1/2 cup shredded cheese. Cook in a large skillet with 2 tbsp oil, salt, pepper and paprika.
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: Cubes of extra-firm tofu roast on one pan with acorn squash wedges and apple slices, all brushed with a sweet soy glaze. The squash caramelizes while the apples turn tender and slightly sweet.
Sale items used: Acorn squash, Honeycrisp apples
Prep time: 50 minutes
Serving note: Use one 14 oz block extra-firm tofu (pressed and cubed), one 1.5 lb acorn squash cut into wedges, and 1 large Honeycrisp apple (about 1/2 lb) cut into thick slices. Glaze with 3 tbsp soy sauce, 1 tbsp maple syrup or honey, 1 tsp minced garlic and 1 tbsp oil. Roast at 425 F for about 35 minutes, adding the apples for the last 15 minutes. Serve with any leftover rice if you have it.
Recipes:
- roasted squash and tofu with ginger

Thursday
Meal: Black Bean and Rice Bowls with Fresh Honeycrisp Apple Salsa
Description: Seasoned black beans are spooned over fluffy rice and topped with a crisp, tangy salsa of diced Honeycrisp apple, sweet onion and lime. A sprinkle of shredded cheese finishes the bowls.
Sale items used: Honeycrisp apples, Sweet onions, Food Club Shredded Cheese
Prep time: 30 minutes
Serving note: Use 3/4 cup dry rice (about 2 cups cooked), one 15 oz can black beans warmed with cumin and garlic, and 2 small Honeycrisp apples (about 1/2 lb total) diced for the salsa with 2 tbsp minced sweet onion (from the leftover onion), juice of 1 lime and salt. Top each bowl with 1/4 cup shredded cheese. The 1.5 lb apple purchase covers Wednesday and Thursday.
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: Split Italian bread is topped with marinara and plenty of melted mozzarella, then baked until bubbly and crisp at the edges. Roasted specialty potatoes cook alongside for a golden, crunchy side.
Sale items used: Half loaf Italian bread, Food Club Shredded Cheese, Specialty potatoes
Prep time: 45 minutes
Serving note: Use one half loaf of Italian bread split lengthwise and cut into 4 pieces, about 1 cup marinara, and 1 1/2 cups shredded cheese (mozzarella or Italian blend). Halve or quarter one 24 oz bag of specialty potatoes, toss with 1 tbsp oil, salt and pepper, and roast at 425 F for 30 to 35 minutes. Add the pizzas to the oven for the last 10 minutes.
Recipes:
- Italian Bread Pizza

SHOPPING LIST

Buy on sale:
- Butternut squash (1.5 lbs): $1.49
- Acorn squash (1.5 lbs): $1.49
- Sweet onions (1.5 lbs): $1.94
- Honeycrisp apples (1.5 lbs): $2.99
- Specialty potatoes, 24 oz (x2 bags): $6.00
- Half loaf Italian bread (x2): $4.00
- Food Club Shredded Cheese, 32 oz (x1): $5.00

Pantry staples needed:
- Cooking oil, salt, black pepper, paprika, cumin
- Soy sauce, maple syrup or honey
- Garlic, limes
- Vegetable broth
- Dry red lentils and long-grain rice
- Eggs (1 dozen)
- Extra-firm tofu (14 oz)
- Canned black beans (1 can, 15 oz)
- Marinara sauce (about 1 cup)