Giant Vegetarian Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Bean and Sweet Potato Chili
Description: A hearty one-pot chili with diced sweet potato, kidney and black beans, and tomatoes, simmered until thick and cozy. Topped with a few slices of avocado, it makes one generous bowl with a little left for lunch.
Sale items used: Sweet Potatoes ($0.99/lb), Yellow Onions ($0.99/lb), Bush's Best Beans, Hunt's Diced Tomatoes (5 for $5.00 deal), Hass Avocados
Prep time: 45 minutes
Serving note: Use 1 small sweet potato (about 0.5 lb), 1/2 onion, 1 can kidney beans, 1/2 can black beans (save the other half for Thursday), 1 can diced tomatoes, 1 tsp chili seasoning, and 1/2 avocado on top. Simmer about 25 minutes, until the sweet potato is tender.
Check the label: some baked beans are cooked with bacon or pork fat.
Recipes:
- Vegetarian Chili Recipe With Sweet Potatoes and Black Beans
- Vegan Sweet Potato Black Bean Chili (High-Protein & One-Pot Recipe)
- Healthy Vegetarian Sweet Potato Black Bean Chili
Tuesday
Meal: Egg Fried Rice with Carrots and Cabbage
Description: Quick-cooked rice is stir-fried with scrambled eggs, crisp shredded cabbage, and diced carrots for a fast, filling dinner. A splash of soy sauce and sesame oil gives it takeout flavor, and sliced avocado on the side rounds it out.
Sale items used: Giant 90 Second Rice ($2.00), Giant Grade A Large White Eggs ($1.79), Giant Baby-Cut Carrots ($1.00), Cabbage ($0.79/lb), Yellow Onions ($0.99/lb), Hass Avocados
Prep time: 20 minutes
Serving note: Use 1 pouch of rice, 2 eggs, 1 cup shredded cabbage (from about 0.75 lb cabbage; save the rest for slaw or another stir-fry), 1/2 cup chopped baby carrots, 2 tbsp chopped onion, and 1/2 avocado on the side. Cook over high heat, 8 to 10 minutes.
Recipes:
- Easy 20-Minute Cabbage Fried Rice (Gluten Free)
- Egg Fried Rice Recipe (Restaurant Style) - Sharmis Passions
- Egg & Veggie Fried Rice
Wednesday
Meal: Butternut Squash and Apple Soup with Pan-Grilled Cheese Sandwiches
Description: Roasted-sweet butternut squash and a tart Granny Smith apple are simmered and blended into a smooth, silky soup. Served with a buttery pan-grilled sandwich of melty Kerrygold cheese on white bread.
Sale items used: Butternut Squash ($0.99/lb), Granny Smith Apples ($1.29/lb), Yellow Onions ($0.99/lb), Kerrygold Chunk Cheese ($3.99), Giant Roundtop White Bread ($1.00), Hass Avocados
Prep time: 45 minutes
Serving note: Buy about 1.25 lb butternut squash, which yields about 1 lb peeled and cubed. Use 1/2 apple (from a 0.5 lb apple, with the other half sliced on the side), 1/4 onion, and 1.5 cups water or broth. For the sandwich, use 2 slices bread and 2 oz Kerrygold cheese. Make the soup first, then grill the sandwich while it blends. Leftover soup keeps 3 days in the fridge.
Check the label: broth is often made from chicken or beef. Vegetable broth is the safe choice.
Recipes:
- Butternut Squash Soup with Apple Grilled Cheese Sandwiches
- Butternut Squash Soup with Brie Grilled Cheese Recipe
- Mary Berg's Butternut Squash & Apple Soup
Thursday
Meal: Stuffed Baked Sweet Potatoes with Beans, Cheese and Avocado
Description: A fluffy baked sweet potato is split and loaded with warm seasoned beans, melted Kerrygold cheese, and creamy avocado. It is a simple, satisfying dinner that uses up your leftover beans.
Sale items used: Sweet Potatoes ($0.99/lb), Bush's Best Beans (5 for $5.00 deal), Kerrygold Chunk Cheese ($3.99), Hass Avocados
Prep time: 60 minutes
Serving note: Use 1 medium sweet potato (about 0.6 lb), the leftover 1/2 can black beans plus 1/2 can pinto beans, 1.5 oz shredded Kerrygold cheese, and 1/2 avocado. Bake at 400F for 45 to 50 minutes. To save time, microwave the potato 6 to 8 minutes, then finish in the oven for 10 minutes. Keep the other 1/2 can pinto beans for Friday.
Check the label: some baked beans are cooked with bacon or pork fat.
Recipes:
- Black Bean Stuffed Sweet Potatoes
- Healthy Stuffed Baked Sweet Potato with Black Beans
- Black Bean and Avocado Stuffed Sweet Potatoes
Friday
Meal: Shakshuka-Style Eggs Simmered in Tomato and Pepper Sauce with Toasted Bread
Description: Eggs are gently poached in a spiced sauce of tomatoes, green pepper, and onion until the whites are just set. Scoop it up with buttery toasted white bread.
Sale items used: Giant Grade A Large White Eggs ($1.79), Hunt's Diced Tomatoes (5 for $5.00 deal), Green Peppers ($0.99), Yellow Onions ($0.99/lb), Giant Roundtop White Bread ($1.00), Kerrygold Chunk Cheese, Hass Avocados, Bush's Best Beans
Prep time: 30 minutes
Serving note: Use 1 can diced tomatoes, 1 green pepper (diced), 1/4 onion, 2 to 3 eggs, 2 slices toasted bread, 1/2 avocado on the side, and a little crumbled Kerrygold cheese on top if you like. Stir the leftover pinto beans into the sauce for extra protein. Simmer the sauce 10 minutes, then cook the eggs covered for 5 to 7 minutes.
Check the label: some baked beans are cooked with bacon or pork fat.
Recipes:
- Shakshuka - Baked Eggs in Tomato Sauce
- Best Shakshuka Recipe - Love and Lemons
- Shakshuka with Toasted Bread (Middle Eastern Eggs in Spicy Tomato Sauce, 30 Min)
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Bush's Best Beans x3 cans and Hunt's Diced Tomatoes x2 cans (5 for $5.00 deal): $5.00
Check the label: some baked beans are cooked with bacon or pork fat.
- Giant Grade A Large White Eggs (x1 dozen): $1.79
- Sweet Potatoes (1.25 lbs): $1.24
- Yellow Onions (1 lb): $0.99
- Cabbage (0.75 lb): $0.59
- Giant Baby-Cut Carrots (x1 bag): $1.00
- Giant 90 Second Rice (x1 pouch): $2.00
- Butternut Squash (1.25 lbs): $1.24
- Granny Smith Apples (0.5 lb): $0.65
- Giant Roundtop White Bread (x1 loaf): $1.00
- Kerrygold Chunk Cheese (x1 chunk): $3.99
- Hass Avocados (x5 pack): $5.00
- Green Peppers (x1): $0.99
Pantry staples needed:
- Olive oil or cooking oil
- Butter
- Salt and black pepper
- Chili seasoning or chili powder
- Ground cumin and paprika
- Garlic (fresh or powder)
- Soy sauce
- Sesame oil
- Vegetable broth or bouillon (optional, water works for the soup)
🏷️ All sale items this week
SALE ITEMS FOUND
Produce on sale:
- Hass Avocados: 5 for $5.00 (with digital coupon)
- Granny Smith, Cosmic Crisp, Red Delicious, Eastern Gold or Pink Lady Apples: $1.29/lb (with digital coupon)
- Raspberries or Blackberries: 2 for $6.00
- Giant Seedless or Halos Mandarins: $2.99 each (with digital coupon)
- Mangoes, Navel Oranges or Grapefruit: $1.00 each
- Giant Baby-Cut Carrots: $1.00 each
- Giant Cooking Carrots: $2.00 each
- Sweet Potatoes: $4.00 each
- Jumbo or Mini Avocados: $4.00 each
- Seedless Cucumbers: $4.00 each
- Ocean Spray Cranberries or Wonderful Seedless Lemons: 2 for $5.00
- Cabbage: $0.79/lb
- Green or Yellow Squash: $1.99/lb
- Tote Bag Apples: $0.99/lb
- Butternut, Acorn, Buttercup or Spaghetti Squash: $0.99/lb
- Hothouse Peppers: $1.49 each
- Giant Salad Bowls: $3.49 each
- Honeycrisp Apples: $1.99/lb
- Beefsteak Tomatoes: $1.49/lb
- Sweet Potatoes or Yellow Onions: $0.99/lb
- White Mushrooms or Green Peppers: $0.99 each
- Red or Yellow Mini Potatoes: $5.99 each
- Anjou, Bartlett, Red or Bosc Pears: $1.49/lb
- Giant Russet Potatoes: $3.99 each
- Giant Yellow Onions or Nature's Promise Organic Cooking Onions/Carrots: $2.49 each
- Dole Cole Slaw: $2.00 each
- Dole Salad Blend: $3.00 each
- NatureSweet Cherubs: $3.00 each
- Taste of Inspirations Campari Tomatoes: $3.00 each
- Nature's Promise Greenhouse Grown Salad: $2.99 each
Dairy and eggs on sale:
- Giant Grade A Large White Eggs: $1.79 each
- Chobani Multipack Yogurt: 2 for $8.00
- Giant Orange Juice or Lactose-Free Milk: 2 for $7.00
- FAGE Sour Cream: $2.00 each
- Noosa Yoghurt: $2.00 each
- Stōk Cold Brew Coffee: 2 for $9.00
- International Delight Creamer: $5.99 each
- Chobani Protein Flip: 2 for $4.00
- FAGE Greek Yogurt: $6.49 each
- Nellie's Grade A Free Range Eggs: $3.99 each
- Kerrygold Chunk Cheese: $3.99 each
- Simply Orange Juice: $7.49 each
- Heluva Good! Dip: 2 for $4.00
- Land O Lakes Butter: $3.99 each (with purchase)
- Philadelphia Whipped Cream Cheese Spread: $2.99 each (buy any 3)
- Kraft Singles: $2.49 each (buy any 3)
- Jell-O Refrigerated Snacks: $4.99 each (buy any 3)
Bakery and bread on sale:
- Thomas' Bagels, Swirl Bread or Muffin Tops or The Rustik Oven Bread or Bagels: $3.99 each
- Giant Roundtop White Bread: $1.00 each
- SuperPretzel Soft Pretzels: $3.00 each
- Martin's Potato Sandwich Rolls: $3.00 each
- Giant Hoagie Rolls: $3.99 each
- Pepperidge Farm Farmhouse Bread, Rolls, Sandwich Rolls or Swirl Bread: 2 for $7.00
- Lofthouse Frosted Cookies: $5.49 each
- Giant Mini Cupcakes: $5.49 each
- Lofthouse Frosted Cookie Tray: $11.99 each
- Giant Cupcakes: $5.99 each
- Sweet Loren's Ready-to-Bake Cookie Dough: $5.99 each
- Giant Gourmet Cookies: $4.99 each
- Fall Favorites Donuts: $4.00 each
Pantry on sale:
- Bush's Best Beans, McCormick Chili Seasoning, Del Monte Vegetables or Hunt's Tomatoes, Sauce or Paste: 5 for $5.00
- Kraft Shredded Cheese: 2 for $4.00
- Jiffy Corn Muffin Mix: $0.59 each
- Giant Condensed Soup: $1.00 each
- Campbell's Chunky Soup: 2 for $4.00
- Giant Fruit Swirls, Frosted Flakes, Cinnamon Crisps or Crispy Rice Cereal: $1.00 each
- Giant Potato Chips: $1.00 each
- Green Giant Boxed Vegetables: $1.00 each
- Goya Coconut Water: $1.00 each
- Cracker Barrel Bites: $1.00 each
- Giant Canned Vegetables: $1.00 each
- Betty Crocker Cake Mix Delights: $2.00 each
- Betty Crocker Frosting: $2.00 each
- Giant 90 Second Rice: $2.00 each
- Giant Instant Oatmeal: $2.00 each
- Smart Ones Entrées: $2.00 each
- Giant Pie Crusts (10-12 oz): $2.00 each
- RXBAR Singles: $2.00 each
- Furmano's Canned Tomatoes: $2.00 each
- Mezzetta Roasted Peppers: $2.00 each
- Olipop: $2.00 each
- Giant Egg Noodles: $2.00 each
- Nutri-Grain or Special K Bars: $3.00 each
- Phillips Sauce: $3.00 each
- McCormick Tartar or Cocktail Sauce: $3.00 each
- 4C Panko Bread Crumbs: $3.00 each
- 4C Bread Crumbs: $3.00 each
- Cholula Cooking Sauce or Salsa: $3.00 each
- Phillips Soup For One: $4.00 each
- Prego Pasta or Pesto Sauce: $4.00 each
- Campbell's Homestyle Microwavable Soup: $4.00 each
- Quaker Organic or Fiber & Protein Oatmeal or Gluten Free Oats: $4.00 each
- Giant Salsa: $3.99 each
- Taste of Inspirations Dip or Giant Tortilla Chips: 2 for $9.00
- Giant Guacamole: $4.49 each
- Hidden Valley Ranch Dressing: 2 for $7.00
- Sweet Baby Ray's Barbecue Sauce or Marinades: 2 for $5.00
- General Mills Cereal: 2 for $6.00
- Kodiak Oatmeal, Granola Bars or Flapjack & Waffle Mix: $5.29 each
- Folgers Coffee: $11.99 each
- Swanson Broth: $1.99 each
- Old El Paso Protein Advantage Taco Shells: $4.99 each
- Lipton Recipe Secrets: 2 for $3.00
- Nate's 100% Pure Raw & Unfiltered Honey: $7.99 each
- Bertolli Olive Oil: $11.99 each
- Mission Carb Balance Tortillas: $4.99 each
- Nestlé Chocolate Morsels: 2 for $9.00
- Hanover Beans: 4 for $5.00
- Hellmann's Mayonnaise: $4.49 each (with digital coupon)
- GoGo squeeZ Applesauce Variety Pack: $10.99 each
- Giant Soda or Seltzer: $3.79 each
- Gatorade: 3 for $5.00
- V8 Multipacks: 2 for $8.00
- Family Size Nabisco Oreo, Chips Ahoy!, Ritz or Large Snack Crackers: 2 for $8.00
- Protein Doritos: $4.49 each
- Frito-Lay Minis: 2 for $4.00
- Werther's Caramel Candy: 2 for $6.00
- Milk Duds or Hershey's Theater Box: 4 for $5.00
- Kraft Mac & Cheese Family Size: 2 for $3.00
- LU Biscuits: $3.99 each
- Wendy's Chili: 2 for $9.00
- Chef Boyardee Canned Pasta or Micro Cup: 4 for $5.00
- Kraft Mac & Cheese (5 pack): $2.49 each (buy any 3)
- Taco Bell Taco Shells: $1.99 each (buy any 3)
- Claussen Pickles: $3.49 each (buy any 3)
- Heinz Tomato Ketchup: $4.49 each (buy any 3)
- Campbell's SpaghettiOs: 4 for $5.00
- Giant Stuffing Mix: 2 for $3.00
- Giant Gravy: 2 for $3.00
- Giant Chocolate Morsels: $2.99 each
- Giant Graham Crackers: $2.99 each
- Samyang Buldak Ramen Bowl: 2 for $5.00
- Samyang Buldak Ramen Cup: 2 for $3.00
- Frito-Lay Party Size! Snack: $4.99 each (with digital coupon)
- Kellogg's Town House or Keebler Family Size Club Crackers: $5.99 each
- Brach's Candy Corn: $2.79 each
- Hershey's Share Size: $1.00 off
- Ferrara XL Bag: $15.99 each
- Mars Fun Size: $5.79 each
- Mars XL Bag: $10.49 each
- Florida's Natural Lemonade: 2 for $5.00
- Cracker Barrel Cracker Cuts or Cubed Cheese: 2 for $6.00
- Jif Peanut Butter: 2 for $5.00
- Utz Chips or Snacks or Zapp's Chips: $2.99 each (when you buy 3)
- Hershey's XL Bagged Candy: $3.00 off
- Hershey's Jumbo Bag: $2.00 off
- Soupergirl Soup: 2 for $10.00
- Firehook Crackers or Ithaca Hummus: $1.00 off
Frozen on sale:
- Breyers Ice Cream: 2 for $6.00 (with digital coupon)
- Marie Callender's Large Pot Pie or Entrée or Healthy Choice Simply Café Steamers, Protein Bowls or Max Entrée: 2 for $7.00
- Häagen-Dazs Ice Cream Cup: $1.00 each
- Klondike Bars or Sandwiches: $3.99 each
- Häagen-Dazs Mini Bars: 2 for $10.00
- Kemps Frozen Yogurt: 2 for $8.00
- Sara Lee Cobbler: $4.99 each
- MorningStar Farms Breakfast, Burgers or Entrée: 2 for $9.00
- Jimmy Dean Red Box: $7.49 each
- Jimmy Dean Waffles: $4.99 each
- SeaPak Core Seafood: $7.49 each
- Totino's Pizza Rolls: 2 for $10.00
- California Pizza Kitchen or DiGiorno Detroit Style Pizza: $6.99 each
- Banquet Pot Pie: 10 for $10.00
- Stouffer's Family Size Meal or Mac & Cheese: $7.99 each
- Zatarain's Entrée: $3.99 each
- Hot Pockets Sandwiches: $13.99 each
- Giant Ready to Bake Cookie Dough: $3.29 each
- Giant Ice Cream Bars: $4.29 each
- Giant Pie Crusts (15 oz): $3.69 each
- Giant Appetizers (Jalapeño Bites/Mac & Cheese Bites): $3.79 each
- Nature's Promise Organic Vegetables: $2.29 each
- Pierre Signatures Sandwiches: $4.00 each
- Rice Krispies, Eggo or Pop-Tarts Ice Cream: $4.00 each
- Breyers Carb Smart Bars: $4.00 each
- José Olé Tacos or Taquitos: $7.49 each
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$25.48
for 1 person · $25.48 per person
📍 Disclaimer: Prices and availability are based on the Giant weekly sales flyer for the week of October 28, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Giant.