Food City Vegetarian Meal Plan

BUDGET RATIONALE

Why these meals: This week's plan is built around five Food City sale items, and each one shows up on exactly two nights so nothing goes to waste. The squash (4 lbs for $3.96) becomes a red lentil and butternut stew on Monday and a sheet-pan tofu dinner with acorn squash on Wednesday, while the Specialty Potatoes (two packs for $6.00) turn into a crisp hash with fried eggs on Tuesday and roasted potatoes alongside Italian bread pizzas on Friday. Honeycrisp Apples (2 lbs for $3.98) roast with the tofu on Wednesday and go into a fresh salsa for Thursday's black bean and rice bowls. The Half Loaf Italian Bread ($4.00 for two) is for dipping into Monday's stew and for Friday's pizzas. Sweet Onions (1 lb for $1.29) cover Monday and Tuesday, so you get a different vegetarian protein each night, from lentils and eggs to tofu, black beans and mozzarella.

5-DAY MEAL PLAN

Monday
Meal: Simmered Red Lentil and Butternut Squash Stew with Italian Bread
Description: Red lentils, cubed Butternut, Spaghetti or Acorn Squash (butternut), and Sweet Onions simmer in vegetable broth with cumin and curry powder until thick and creamy. Warm Half Loaf Italian Bread is served alongside for dipping.
Sale items used: Butternut, Spaghetti or Acorn Squash, Sweet Onions, Half Loaf Italian Bread
Prep time: 45 minutes
Serving note: Use 2 lbs butternut squash (peeled and cubed), 1 sweet onion (about 0.5 lb), 1 1/2 cups dry red lentils, and 1 Half Loaf Italian Bread cut into 8 slices.

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 Onions are pan-fried in a skillet until browned and crisp at the edges. Each serving is topped with two fried eggs.
Sale items used: Specialty Potatoes, 24 Oz, Sweet Onions
Prep time: 35 minutes
Serving note: Use 1 pack Specialty Potatoes, 24 Oz, 1 sweet onion (about 0.5 lb), and 8 eggs (2 per person). Parboil the diced potatoes for 5 minutes first so they crisp quickly.
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 firm tofu, acorn squash wedges, and Honeycrisp apple wedges roast together on one sheet pan with a soy sauce and maple glaze. The tofu browns on the edges while the squash and apples turn tender and sweet.
Sale items used: Butternut, Spaghetti or Acorn Squash, Honeycrisp Apples
Prep time: 50 minutes
Serving note: Use 2 lbs acorn squash (seeded, in wedges), 1 lb Honeycrisp Apples (about 2 apples), and 2 blocks (14 oz each) pressed firm tofu. Use two sheet pans if the pan is crowded.
Recipes:
- roasted squash and tofu with ginger

Thursday
Meal: Black Bean and Rice Bowls with Fresh Honeycrisp Apple Salsa
Description: Seasoned black beans are warmed on the stovetop and spooned over steamed rice. A raw diced Honeycrisp apple salsa with lime juice and chili powder goes on top.
Sale items used: Honeycrisp Apples
Prep time: 30 minutes
Serving note: Use 1 lb Honeycrisp Apples (about 2 apples, diced), 2 cans black beans, and 1 1/2 cups dry long-grain rice.
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: Half Loaf Italian Bread is split, topped with marinara and shredded mozzarella, and baked until bubbly. Halved Specialty Potatoes roast on a second pan alongside until golden.
Sale items used: Half Loaf Italian Bread, Specialty Potatoes, 24 Oz
Prep time: 40 minutes
Serving note: Use 1 Half Loaf Italian Bread (split lengthwise, cut into 4 portions), 1 cup marinara, 8 oz shredded mozzarella, and 1 pack Specialty Potatoes, 24 Oz (halved and roasted at 425 F for about 30 minutes).
Recipes:
- Italian Bread Pizza

SHOPPING LIST

Buy on sale:
- Butternut, Spaghetti or Acorn Squash (4 lbs): $3.96
- Honeycrisp Apples (2 lbs): $3.98
- Sweet Onions (1 lb): $1.29
- Specialty Potatoes, 24 Oz (x2 packs): $6.00
- Half Loaf Italian Bread (x2): $4.00

Pantry staples needed:
- Dried red lentils (1 1/2 cups)
- Eggs (8)
- Firm tofu (2 blocks, 14 oz each)
- Canned black beans (2 cans)
- Shredded mozzarella cheese (8 oz)
- Long-grain rice (1 1/2 cups dry)
- Marinara sauce (1 cup)
- Vegetable broth
- Soy sauce and maple syrup
- Limes or lime juice
- Cooking oil, butter
- Ground cumin, curry powder, chili powder, Italian seasoning, garlic, salt, and pepper