Market Basket Vegetarian Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Chicken Breast Boneless & Skinless Antibiotic Free: $4.99/lb
- Fresh Boneless Pork Chops Center Cut Fresh Cut Daily: $2.49/lb
- Eye Round Roast Fresh Cut Daily: $4.99/lb
- Virginia or Honey Ham At The Deli: $4.99/lb
- Provolone Cheese At The Deli: $3.99/lb
- Ocean Fresh Wild All Natural Small Skinless Haddock Fillets: $9.99/lb
- Ocean Fresh Wild All Natural Swordfish Steaks: $12.99/lb
- Ocean Fresh Wild All Natural Wolffish Fillets: $12.99/lb
- Fresh Italian Sausage: $3.49/lb
- Jumbo Meat Franks: $3.99 for 10-LB.
- Fresh Chicken Tenders: $4.49/lb
- Fresh Organic Chicken Drumsticks: $3.99/lb
- Oven Ready Roaster In Cooking Bag: $10.49 for 6-LB.
- Breaded Chicken Frozen: $5.49 for 16 oz.
- Nugget Ham: $4.99/lb
- Boneless Ham Quarter: $4.99 for 3lb.
- Curly's Baby Back Ribs Fully Cooked: $8.99 for 38 oz.
- Curly's Pulled Pork: $14.99 for 15-16 oz.
- Deli Select Ultra Thin Smoked Ham: $6.99 for 6 oz.
- Deli Select Ultra Thin Honey Ham: $6.99 for 6 oz.
- Deli Select Ultra Thin Oven Roasted Turkey Breast: $6.99 for 6 oz.
- Sliced Meat Bologna: $1.99 for 16 oz.
- Hot Link Sausage: $4.99 for 24 oz.
- Chicken Franks: $1.49 for 1-LB.
- Jumbo Meat Franks: $1.49 for 1-LB.
- Bratwurst or Knockwurst: $4.99 for 12 oz.
- Chourizo Sausage Spanish Style: $3.99 for 12 oz.
- Natural Casing Franks: $11.99 for 32 oz.
- Jumbo Meat Franks: $7.99 for 5-LB.
- Breaded Chicken Tenders Nuggets: $5.99 for 22-29 oz.
- Yummy Chicken Dino Buddies Tenders Nuggets Alpha Buddies: $5.99 for 18-21.7 oz.
- Chicken Strips or Nuggets: $5.99 for 24 oz.
- All Natural Sausage Patties Links: $2.50 for 5-7 oz.
- Three Dragons Dumplings Egg Rolls Crab Rangoon: $3.99 for 5-13 oz.
- Centerville Chicken Pie Pot Pie: $12.99 for 36 oz.
- Rare Roast Beef: $9.99/lb
- Turkey Breast: $6.99/lb
- Alpine Cheddar Cheese: $5.99/lb
- Domestic Feta Cheese or Pitted Kalamata Olives: $3.99/lb
- Ocean Fresh Wild All Natural Monkfish Fillets: $6.99/lb
- Ocean Fresh Wild All Natural Pollock Fillets: $6.99/lb
- Ocean Farm Raised Littleneck Clams: $5.99/lb
- Mama Bear Salmon Portions: $9.99 for 16 oz.
- Cedar Bay Air Fryer Salmon & Vegetables: $9.99 for 16 oz.
- Cedar Bay Air Fryer Fish & Chips: $9.99 for 16 oz.
- Cedar Bay Air Fryer Salmon Bites: $9.99 for 16 oz.
- Trident Salmon Burgers: $10.99 for 16-18 oz.
- Shrimp Bowls Garlic Butter Risotto Alfredo Scampi Fried Rice Honey Garlic: $9.99 for 39.6 oz.
- Quality Cooked Shrimp 26/30 Ct. Per Pound: $8.99 for 16 oz.
- E-Z Peel Raw Shrimp 26/30 Ct. Per Pound: $15.89 for 2-LB.
- Raw Shrimp Peeled & Deveined Tail Off 26/30 Ct. Per Pound: $15.89 for 2-LB.
- Catfish Nuggets: $9.99 for 3-LB.
- Whole Tilapia: $10.99 for 3-LB.
- True Tides Flounder Fillets Locally Caught: $10.99 for 16 oz.
- Shrimp Wonton Soup Original With Noodles: $4.99 for 9.1 oz.
- Squid Rings: $6.59 for frozen
- Cooked & Cut Squid Tentacles: $7.59 for frozen
- Sliced Red Brisket Pastrami: $9.99 for 9 oz.
- Antipasto Negroni Classico: $9.99 for 16 oz.
- Mr. Chikin Chicken Wings: $5.99 for 11 oz.
- Bertolino Meatloaf Mix: $6.99 for 3-LB.
- Beef Burgers: $9.99 for 32 oz.
- Fresh Smashed Beef Burger: $9.99 for 10-LB.
- The Flying Meatballs 3 Meat Beef Turkey: $8.99 for 16 oz.
- Giant Beef & Pork: $9.99 for 22 oz.
- Cello Franks Skinless: $5.99/lb
- Old Tyme Franks Natural Casing: $4.99/lb
- Spiral Recipe Ham: $4.99/lb
- Capicola Hot Sweet: $6.99/lb
- Genoa Salami: $9.49/lb
- Prosciutto Great With Melon: $9.89/lb
- Turkey Burgers Steakhouse Peppers & Onions: $8.49 for 20 oz.
- Maple Glazed Bacon: $5.99 for 12 oz.
- Polska Kielbasa: $3.49 for 13 oz.
- Bun Length Franks: $4.99 for 48 oz.

Vegetables on sale:
- Stem Cluster Tomatoes: $0.99/lb
- WPom Tonderful Peas: $3.00 for 12 oz.
- Calif. Yellow Peaches & Nectarines: $1.99/lb
- Cut Seedless Watermelon: $0.69/lb
- Cactus Pears: $0.99/lb
- Cucumbers: $1.00 for 2
- Hydroponic Crisp Butter Lettuce: $2.50 for 2
- Romaine Lettuce: $1.00 for 2
- Red Salad Onions: $0.99/lb

5-DAY MEAL PLAN

Monday
Meal: Pan-Sauteed Firm Tofu with Stem Cluster Tomatoes and Tresca Pasta Sauce over Maruchan Ramen Noodles
Description: One 14-16 oz. package of Nasoya firm tofu is pressed, cubed, and pan-sauteed until golden, then simmered with about 0.75 lb of sliced stem cluster tomatoes and a half jar of Tresca pasta sauce for a hearty, satisfying sauce. The mixture is ladled over two cakes of Maruchan ramen noodles (seasoning packets discarded) for a filling weeknight dinner for two.
Sale items used: Nasoya Remedy Plant Based Organic Tofu Firm ($2.00 for 14-16 oz.), Stem Cluster Tomatoes ($0.99/lb), Tresca Pasta Sauce ($2.50 for 24 oz.), Maruchan Ramen Noodles ($0.25 each x2)
Prep time: 25 minutes
Serving note: Use 1 full package of firm tofu (14-16 oz.) split between 2 people; assume 0.75 lb of stem cluster tomatoes (about $0.74 worth); use roughly half the jar of pasta sauce and save the rest for Wednesday or Friday; cook 2 individual ramen cakes and discard the sodium packets.
Recipes:
- Easy Vegetarian Ramen with Tofu
- Homemade Spicy Ramen with Tofu

Tuesday
Meal: Greek Feta and Cucumber Salad with Romaine Lettuce, Red Salad Onions, and Stem Cluster Tomatoes
Description: Two heads of romaine lettuce are roughly chopped and topped with sliced cucumbers, 0.5 lb of diced stem cluster tomatoes, thinly sliced red salad onion, and a generous crumble of domestic feta cheese for a bright, protein-rich vegetarian salad. A drizzle of Tessera balsamic vinegar and a splash of olive oil from the pantry ties everything together into a satisfying main-course salad for two.
Sale items used: Romaine Lettuce ($1.00 for 2), Cucumbers ($1.00 for 2), Stem Cluster Tomatoes ($0.99/lb), Red Salad Onions ($0.99/lb), Domestic Feta Cheese ($3.99/lb), Tessera Balsamic Vinegar ($1.99 for 16.9 oz.)
Prep time: 15 minutes
Serving note: Use both heads of romaine and both cucumbers from their respective packs; assume 0.5 lb stem cluster tomatoes (about $0.50 worth) and 0.25 lb red salad onion (about $0.25 worth); buy 0.5 lb of feta from the deli counter (about $2.00) for a generous crumble over both bowls; the balsamic vinegar bottle will last the whole week.
Recipes:
- Easy Greek Side Salad
- Greek Cucumber Salad

Wednesday
Meal: Pede's Round Ravioli with Tresca Pasta Sauce and Butter Lettuce Side Salad
Description: One 13 oz. package of Pede's Round Ravioli is boiled and tossed with the remaining Tresca pasta sauce from Monday, warmed through with a pinch of pantry herbs for a quick and comforting pasta dinner for two. A simple side salad of hydroponic crisp butter lettuce with a drizzle of Tessera balsamic vinegar rounds out the plate.
Sale items used: Pede's Round Ravioli ($2.99 for 13 oz.), Tresca Pasta Sauce (remainder from Monday's jar), Hydroponic Crisp Butter Lettuce ($2.50 for 2)
Prep time: 20 minutes
Serving note: One 13 oz. package of ravioli is a comfortable serving for 2 as a main; use the leftover half-jar of pasta sauce from Monday so no additional sauce purchase is needed; use one head of butter lettuce for the side salad and save the second for Friday.
Recipes:
- Basil Tomato Ravioli
- Summer Ravioli Salad Recipe

Thursday
Meal: Sesame Ginger Baked Tofu Bowl with WPom Tonderful Peas and Chobani Greek Yogurt Sauce
Description: One 7 oz. package of Nasoya Sesame Ginger Baked Tofu is sliced and served over a base of cooked WPom Tonderful Peas, with a creamy sauce made from Chobani plain Greek yogurt thinned with a splash of water and seasoned with pantry garlic and a drizzle of soy sauce. The bowl is bright, protein-packed, and comes together in under 20 minutes for a satisfying dinner for two.
Sale items used: Nasoya Baked Tofu Sesame Ginger ($2.00 for 7 oz.), WPom Tonderful Peas ($3.00 for 12 oz.), Chobani Greek Yogurt Quart ($4.99 for 32 oz.)
Prep time: 20 minutes
Serving note: One 7 oz. package of baked tofu is split between 2 people as a lighter protein component; the full 12 oz. bag of peas serves as the hearty base for both bowls; use about 1 cup (roughly 8 oz.) of the Chobani quart for the yogurt sauce and enjoy the rest for breakfasts during the week.
Recipes:
- Baked Sesame Ginger Tofu
- Sesame Ginger Baked Tofu
- Sesame Tofu Bowl with Greek Yogurt

Friday
Meal: Cheese Ravioli and Tomato Balsamic Skillet with Red Salad Onions and Butter Lettuce
Description: A second 13 oz. package of Pede's Round Ravioli is boiled and then pan-tossed in a quick skillet sauce made from 0.5 lb of diced stem cluster tomatoes, sliced red salad onion, a splash of Tessera balsamic vinegar, and a little pantry olive oil for a tangy, caramelized finish. The dish is served alongside the reserved second head of hydroponic butter lettuce lightly dressed with balsamic for a fresh and elegant end to the week.
Sale items used: Pede's Round Ravioli x2 (second pack, $2.99 for 13 oz.), Stem Cluster Tomatoes ($0.99/lb), Red Salad Onions ($0.99/lb), Tessera Balsamic Vinegar (remainder from Tuesday's bottle), Hydroponic Crisp Butter Lettuce (second head from Tuesday's 2-pack)
Prep time: 25 minutes
Serving note: One 13 oz. package of ravioli serves 2 comfortably; assume 0.5 lb of stem cluster tomatoes (about $0.50 worth) and 0.25 lb of red salad onion (about $0.25 worth); the balsamic vinegar and butter lettuce are already purchased from earlier in the week so no additional cost applies on Friday.
Recipes:
- Cheese Ravioli with Tomato Sauce Recipe

SHOPPING LIST

Buy on sale:
- Nasoya Remedy Plant Based Organic Tofu Firm (x1 pack, 14-16 oz.): $2.00
- Nasoya Baked Tofu Sesame Ginger (x1 pack, 7 oz.): $2.00
- Stem Cluster Tomatoes (1.75 lbs total for the week): $1.74
- Maruchan Ramen Noodles (x2 individual packs): $0.50
- Tresca Pasta Sauce (x1 jar, 24 oz.): $2.50
- Romaine Lettuce (x1 pack of 2 heads): $1.00
- Cucumbers (x1 pack of 2): $1.00
- Red Salad Onions (0.5 lb total for the week): $0.50
- Domestic Feta Cheese (0.5 lb from deli): $2.00
- Tessera Balsamic Vinegar (x1 bottle, 16.9 oz.): $1.99
- Pede's Round Ravioli (x2 packs, 13 oz. each): $5.98
- Hydroponic Crisp Butter Lettuce (x1 pack of 2 heads): $2.50
- WPom Tonderful Peas (x1 bag, 12 oz.): $3.00
- Chobani Greek Yogurt Quart (x1, 32 oz.): $4.99

Pantry staples needed:
- Olive oil
- Soy sauce or tamari
- Garlic (fresh or powder)
- Salt and black pepper
- Dried Italian herbs (oregano, basil)
- Red pepper flakes (optional)