Giant Vegetarian Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Porterhouse or T-Bone Steak: $4.29/lb.
- 73% Lean Ground Beef: $4.99/lb.
- Snow Crab Clusters: $7.97/lb.
- Shrimp: $7.97/lb.
- Perdue Boneless, Skinless Chicken Breasts, Thins or Tenders: $5.99/lb.
- St. Louis-Style Pork Ribs: $3.99/lb.
- 8-Piece Dark Meat Chicken: $4.99/lb.
- Salmon Fillets: $8.99/lb.
- Large Cooked Cocktail Shrimp: $8.99/lb.
- Beef Short Ribs: $8.99/lb.
- Schweid & Sons Signature Blend Sliders: $4.72
- Blue Catfish Fillets: $8.99/lb.
- Stachowski All Beef Hot Dogs: $5.99
- Roseda Farm Black Angus Burgers: $6.99
- Easy Street Chicken: $3.99/lb.
- Jimmy's Famous Seafood Soup: $3.99
- MVP Beef Local Burgers: $6.99
- Logan's Smoked Dinner Sausage: $4.99
- Littleneck Clams: $5.99
- Mahi-mahi Fillets: $9.99/lb.
- 80% Lean Ground Beef Patties: $5.00/lb.
- Fresh Dinner Sausage: $3.99/lb.
- Giant Ham Steak Slice: $2.79/lb.
- Fresh Chicken Leg Quarters: $0.79/lb.
- Hormel Pepperoni: $4.99
- Phillips Crab or Lobster Cakes: $5.99
- Hormel Square Table Entrees: $2.99
- Jack Daniels Entrees: $3.99
- Taste of Inspirations Chicken Kabobs: $3.99
- Tyson Frozen Cooked Chicken: $3.99
- Handy Seafood: $3.49
- Plain Whole Pork Butt Roast: $2.99/lb.

Note: All meat and seafood items above are excluded from this vegetarian meal plan. They are listed here for flyer reference only.

Vegetables on sale:
- Sweet Corn: $0.79/lb.
- Strawberries: $3.49/lb.
- Dole Salad Blends: $2.50
- Giant Mini Cucumbers: $1.99
- Grape Tomatoes: $2.99
- Whole Seedless Watermelon: $3.99
- Golden Pineapple: $4.99
- Asparagus: $3.99/lb.
- Vidalia Onions: $0.99/lb.
- Beefsteak Tomatoes: $1.99/lb.
- Cabbage: $0.69/lb.
- Vine Ripe Tomatoes: $2.49/lb.
- Eggplant: $1.49/lb.
- Cucumbers or Green Peppers: $0.99
- Yellow or Green Squash: $0.99/lb.
- Nature's Promise Greenhouse Grown Salad: $2.50
- Nature's Promise Organic Kale: $2.50
- Nature's Promise Organic Carrots: $2.50
- Giant Green Beans: $2.50
- Giant Salad Bowls: $2.50
- The Little Potato Co.: $2.50
- Shredded Lettuce: $2.00

5-DAY MEAL PLAN

Monday
Meal: Grilled Corn and Black Bean Tacos with Cabbage Slaw
Description: Two charred corn tortillas are loaded with smoky grilled sweet corn kernels and hearty canned black beans seasoned with cumin and chili powder. A crisp shredded cabbage slaw dressed with lime juice and a drizzle of Frank's RedHot sauce adds crunch and brightness to every bite.
Sale items used: Sweet Corn ($0.79/lb.), Cabbage ($0.69/lb.), Frank's RedHot Sauce ($2.50)
Prep time: 25 minutes
Serving note: 1 ear of sweet corn (roughly 0.5 lb.), 1/4 small head of cabbage (roughly 0.3 lb.), 1/2 can of black beans (pantry), 2 small corn tortillas (pantry). Total corn cost approx. $0.40, cabbage approx. $0.21.
Recipes:
- Black Bean and Corn Tacos with Cilantro Lime Slaw
- Crispy Black Bean Tacos with Cilantro Lime Slaw
- Black Bean and Corn Tacos

Tuesday
Meal: Eggplant Parmesan over Valente Pasta
Description: One small eggplant is sliced, breaded with seasoned breadcrumbs, pan-fried until golden, then layered with marinara sauce and melted Kraft shredded mozzarella-style cheese. It is served over a single portion of Valente pasta cooked al dente for a satisfying and budget-friendly Italian-inspired dinner.
Sale items used: Eggplant ($1.49/lb.), Valente Pasta ($1.99), Kraft Shredded Cheese ($2.50)
Prep time: 35 minutes
Serving note: 1 small eggplant (roughly 0.75 lb., approx. $1.12 worth), 2 oz. dry Valente pasta (cost approx. $0.50 of the $1.99 box), 1/4 cup Kraft shredded cheese. Remaining pasta and eggplant can be used for lunches or leftovers.
Recipes:
- Stacked Eggplant Parmesan Pasta
- Eggplant Parmesan Pasta Skillet
- Roasted Eggplant Pasta with Parmesan Breadcrumbs

Wednesday
Meal: Roasted Asparagus and Squash Frittata with Sartori Cheddar
Description: A single-serving frittata made with 3 eggs is loaded with roasted asparagus spears and tender slices of yellow squash, then finished with a generous amount of sharp Sartori Cheddar melted over the top. This high-protein vegetarian meal bakes beautifully in a small oven-safe skillet in under 30 minutes.
Sale items used: Asparagus ($3.99/lb.), Yellow or Green Squash ($0.99/lb.), Sartori Cheddar ($3.99)
Prep time: 30 minutes
Serving note: 0.25 lb. asparagus (approx. $1.00 worth), 0.25 lb. squash (approx. $0.25 worth), 3 large eggs (pantry), 1 oz. Sartori Cheddar (approximately 1/8 of the $3.99 block, approx. $0.50 worth). Remaining cheese lasts all week.
Recipes:
- Asparagus and Summer Squash Frittata
- Easy Asparagus Frittata Recipe
- Baked Asparagus Frittata

Thursday
Meal: Kale and Carrot Stir-Fry with San-J Tamari Glaze over Minute Rice
Description: Hearty Nature's Promise organic kale and sliced organic carrots are stir-fried in a hot pan with garlic and ginger, then glazed with San-J Tamari sauce for a rich umami-forward flavor. The stir-fry is spooned over a warm Minute Rice cup for a complete and nourishing plant-based meal that comes together in under 20 minutes.
Sale items used: Nature's Promise Organic Kale ($2.50), Nature's Promise Organic Carrots ($2.50), San-J Tamari Sauce ($2.99), Minute Rice Cups ($2.50)
Prep time: 20 minutes
Serving note: Roughly 2 large handfuls of kale from the $2.50 bag (bag has multiple servings), 1 large carrot from the $2.50 bag, 1 Minute Rice cup, 1.5 tbsp. San-J Tamari. Remaining kale, carrots, and tamari are useful across the week.
Recipes:
- Baby Kale Stir Fry Recipe
- Carrot Kale Stir Fry
- Crispy Tofu & Kale Stir Fry

Friday
Meal: Caprese Burrata Bowl with Vine Ripe Tomatoes and a Dole Salad Side
Description: One generous ball of BelGioioso Burrata is nestled in a bowl alongside thick slices of vine ripe tomatoes, a drizzle of olive oil, fresh basil, and a pinch of salt and cracked black pepper for a stunning no-cook dinner. A side of Dole salad blend lightly dressed with Ken's Salad Dressing rounds out the meal with fresh greens and satisfying crunch.
Sale items used: BelGioioso Burrata ($4.99), Vine Ripe Tomatoes ($2.49/lb.), Dole Salad Blends ($2.50), Ken's Salad Dressing ($3.49)
Prep time: 10 minutes
Serving note: 1 ball of burrata from the $4.99 package (typically contains 2 balls - save the second for a snack or lunch), 0.5 lb. vine ripe tomatoes (approx. $1.25 worth), 2 large handfuls of Dole salad blend, 1 tbsp. Ken's dressing.
Recipes:
- Burrata Caprese
- Burrata Caprese Salad with Heirloom Tomatoes
- Easy Burrata Caprese Salad Recipe With Tomatoes

SHOPPING LIST

Buy on sale:
- Sweet Corn (1 ear, approx. 0.5 lb.): $0.40
- Cabbage (approx. 0.4 lb.): $0.28
- Eggplant (1 small, approx. 0.75 lb.): $1.12
- Valente Pasta (1 box): $1.99
- Kraft Shredded Cheese (1 bag): $2.50
- Asparagus (approx. 0.25 lb.): $1.00
- Yellow or Green Squash (approx. 0.25 lb.): $0.25
- Sartori Cheddar (1 block): $3.99
- Nature's Promise Organic Kale (1 bag): $2.50
- Nature's Promise Organic Carrots (1 bag): $2.50
- San-J Tamari Sauce (1 bottle): $2.99
- Minute Rice Cups (1 pack): $2.50
- BelGioioso Burrata (1 package): $4.99
- Vine Ripe Tomatoes (approx. 0.5 lb.): $1.25
- Dole Salad Blends (1 bag): $2.50
- Ken's Salad Dressing (1 bottle): $3.49
- Frank's RedHot Sauce (1 bottle): $2.50
- Vidalia Onions (approx. 0.25 lb. for the week): $0.25

Pantry staples needed:
- Corn or flour tortillas (for Monday tacos)
- 1 can black beans
- Canned or jarred marinara sauce (for Tuesday eggplant parm)
- Breadcrumbs (for eggplant breading)
- Eggs (6 count minimum, for Wednesday frittata)
- Olive oil
- Garlic
- Fresh ginger (small knob) or ground ginger
- Cumin and chili powder
- Salt and black pepper
- Dried basil or fresh basil leaves (for Friday caprese)
- Parmesan (optional, for eggplant parm topping)

ESTIMATED TOTAL

Total: $36.00 for 1 person | $36.00 per person

DISCLAIMER

Prices and availability are based on the national sales flyer and may vary by location. Check your local Giant store for actual pricing.