Giant Vegetarian Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Bean and Sweet Potato Chili
Description: A thick, smoky chili built on cubed sweet potato, kidney beans, and black beans, simmered in a tomato base with green pepper and onion. Topped with sliced avocado, a spoonful of sour cream, and a little melted cheese, it makes two hearty bowls with a small leftover portion for lunch.
Sale items used: Sweet Potatoes ($0.99/lb), Yellow Onions ($0.99/lb), Green Peppers ($0.99 each), Bush's Best Beans and Hunt's Tomatoes (5 for $5.00), Hass Avocados (5 for $5.00), FAGE Sour Cream ($2.00), Kerrygold Chunk Cheese ($3.99)
Prep time: 45 minutes
Serving note: Use 1 lb sweet potato (about 1 medium-large, cubed), 1 medium onion, 1 green pepper, 2 cans Bush's beans (1 kidney, 1 black, drained), 1 can Hunt's diced tomatoes, and 1 cup water. Season with chili powder, cumin, and garlic from your pantry. Top each bowl with 1/2 avocado, 1 tbsp sour cream, and about 1/2 oz grated Kerrygold cheese.
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: Day-old style rice is stir-fried hot with scrambled eggs, diced carrots, and shredded cabbage for a fast, filling dinner for two. A splash of soy sauce and sesame oil from your pantry keeps it savory, and sliced avocado on the side adds creaminess.
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 (5 for $5.00)
Prep time: 25 minutes
Serving note: Microwave 1 pouch of rice (about 2 cups cooked) and spread it on a plate for 10 minutes to dry out. Use 3 eggs, 1 cup diced baby carrots (about 4 oz), 2 cups shredded cabbage (about 1/2 lb from the 1.5 lb bought), and 1/2 medium onion. Serve with 1/2 sliced avocado per person. Save the remaining cabbage for Thursday.
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 apple are simmered with onion and blended into a velvety soup that serves two with seconds. Buttery pan-grilled Kerrygold cheese sandwiches on white bread are the crispy dipper.
Sale items used: Butternut Squash ($0.99/lb), Tote Bag Apples ($0.99/lb), Yellow Onions ($0.99/lb), Kerrygold Chunk Cheese ($3.99), Giant Roundtop White Bread ($1.00)
Prep time: 50 minutes
Serving note: Use about 2 lb butternut squash (about 1.5 lb peeled and cubed), 1 medium onion, and 1 apple (about 1/2 lb, peeled and chopped) with 3 cups water or vegetable broth from your pantry. Simmer for 25 minutes, then blend. For the sandwiches, use 4 slices bread, about 4 oz sliced Kerrygold cheese, and 1 tbsp butter. Slice the other apple from the 1 lb bag on the side.
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: Two fluffy baked sweet potatoes are split and stuffed with warm seasoned black beans, melted cheese, and fresh avocado. A dollop of sour cream and a pile of crunchy shredded cabbage on top add tang and texture.
Sale items used: Sweet Potatoes ($0.99/lb), Bush's Best Beans (5 for $5.00), Kerrygold Chunk Cheese ($3.99), Hass Avocados (5 for $5.00), FAGE Sour Cream ($2.00), Cabbage ($0.79/lb)
Prep time: 65 minutes
Serving note: Use 2 sweet potatoes (about 1.5 lb total), 1 can drained Bush's beans warmed with cumin and garlic, about 2 oz Kerrygold cheese (grated), 1 avocado (1/2 per person), 2 tbsp sour cream, and a small handful of shredded cabbage. Make-ahead tip: bake the potatoes at 400 F for 45 to 50 minutes while the Wednesday soup simmers, then refrigerate and reheat for 10 minutes before stuffing. Or microwave them for 8 to 10 minutes to speed things up.
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 tomato sauce full of sweet pepper and onion, so the yolks stay jammy. Buttery toasted white bread is perfect for scooping up the sauce.
Sale items used: Giant Grade A Large White Eggs ($1.79), Hunt's Tomatoes (5 for $5.00), Hothouse Peppers ($1.49), Yellow Onions ($0.99/lb), Giant Roundtop White Bread ($1.00), Hass Avocados (5 for $5.00)
Prep time: 30 minutes
Serving note: Use 4 eggs (2 per person), 1 can Hunt's diced tomatoes, 1 hothouse pepper (diced), 1/2 medium onion, and cumin, paprika, and garlic from your pantry. Simmer the sauce for 12 minutes, then crack in the eggs and cover for 5 to 6 minutes. Serve with 4 slices of buttered toasted bread and 1/2 sliced avocado per person.
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:
- Hass Avocados (x1 pack of 5): $5.00
- Bush's Best Beans and Hunt's Tomatoes (x5 cans: 3 beans, 2 diced tomatoes): $5.00
Check the label: some baked beans are cooked with bacon or pork fat.
- Sweet Potatoes (3 lbs): $2.97
- Yellow Onions (1.5 lbs): $1.49
- Giant Baby-Cut Carrots (x1): $1.00
- Cabbage (1.5 lbs): $1.19
- Giant 90 Second Rice (x1): $2.00
- Giant Grade A Large White Eggs (x1 dozen): $1.79
- Butternut Squash (2 lbs): $1.98
- Tote Bag Apples (1 lb): $0.99
- Kerrygold Chunk Cheese (x1): $3.99
- Giant Roundtop White Bread (x1): $1.00
- Green Peppers (x1): $0.99
- Hothouse Peppers (x1): $1.49
- FAGE Sour Cream (x1): $2.00
Pantry staples needed:
- Cooking oil and sesame oil
- Butter
- Soy sauce
- Chili powder, cumin, paprika, salt, and black pepper
- Garlic
- Vegetable broth (optional, or use water)
🏷️ 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.
$32.88
for 2 people · $16.44 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.