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.
- Golden Mashed Potatoes: $4.79/lb
- 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.
- Sweet Sausage Burger Plant Based: $6.49 for 6 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.
- Trident Salmon Burgers: $10.99 for 16-18 oz.
- Shrimp Wonton Soup Original With Noodles: $4.99 for 9.1 oz.
- Squid Rings: price not listed
- Cooked & Cut Squid Tentacles: price not listed
- Sliced Red Brisket Pastrami: $9.99 for 9 oz.
- Antipasto Negroni Classico: $9.99 for 16 oz.
- Mikes Amazing Mustard Dijon Deli Yellow: $0.99/lb
- Shrimp Cocktail Sauce or Tartar Sauce: $7.99 for 19 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.
- Mozzarella Provolone Cheese: $4.49/lb
- Super Sharp Cheese White Yellow: $3.99/lb
- German Bologna: $2.99/lb
- Fully Cooked Chicken Wings BBQ Buffalo Magnum Teriyaki Honey Stung Salt & Vinegar: $9.69/lb

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

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Nasoya Remedy Plant Based Organic Tofu Firm Extra Firm Silken: $2.00 for 14-16 oz. - one package feeds 4 as a main, roughly $0.50/serving
- Pede's Round Ravioli (cheese-filled, dairy protein): $2.99 for 13 oz. - one package for 4 as a light main, roughly $0.75/serving
- Domestic Feta Cheese or Pitted Kalamata Olives: $3.99/lb - about 0.5 lb needed for a salad main, roughly $0.50/lb portion = $2.00 total, roughly $0.50/serving (note: feta used as a supporting protein alongside eggs and beans this week)
- Nasoya Baked Tofu Sesame Ginger Teriyaki: $2.00 for 7 oz. - two packages needed for 4 people, $4.00 total, roughly $1.00/serving
- Chobani Greek Yogurt Quart (used as protein base in a sauce/bowl): $4.99 for 32 oz. - one quart, roughly $1.25/serving
- Tresca Pasta Sauce with Pede's Ravioli (combined dairy/egg protein from ravioli): see ravioli above
- Ocean Fresh Wild All Natural Haddock Fillets: $9.99/lb - 2 lbs for 4 people, $19.98 total, roughly $5.00/serving [premium - skipped to stay within budget]
- Ocean Fresh Wild All Natural Swordfish Steaks: $12.99/lb - 2 lbs for 4 people, $25.98 total, roughly $6.50/serving [premium - skipped]

Why these meals: This week's flyer is unusually light on budget-friendly vegetarian proteins, but two standout deals anchor the plan: Nasoya tofu at $2.00 a package and Pede's Round Ravioli at $2.99 make two of the five dinners extremely affordable. The feta cheese at $3.99/lb pairs beautifully with the $0.99/lb tomatoes and $1.00-for-2 cucumbers for a hearty Greek-style salad night that costs almost nothing per person. Nasoya Baked Tofu at $2.00 a package (two packages for four people) gives you a second tofu night with a completely different flavor profile - sesame ginger versus a sauteed fresh tofu preparation - keeping variety high without repeating a format. The one splurge this week is the Chobani Greek Yogurt used as the base of a creamy cucumber-tomato sauce over pan-fried tofu, which rounds out the week with a tangy, cooling summer dinner. The all-seafood items on this flyer run $10 to $13 per pound, which puts a single seafood night well above the per-person ceiling for the whole week, so fish was deliberately skipped in favor of stretching the dairy, egg, and tofu deals across all five nights.

5-DAY MEAL PLAN

Monday
Meal: Pan-Sauteed Firm Tofu with Stem Cluster Tomatoes and Tresca Pasta Sauce over Maruchan Ramen Noodles
Description: Cubed firm tofu is pan-sauteed until golden, then simmered briefly in Tresca pasta sauce with fresh chopped tomatoes for a hearty, saucy skillet dinner. Served over cooked ramen noodles for a filling weeknight bowl with bright tomato flavor.
Sale items used: Nasoya Remedy Plant Based Organic Tofu Firm Extra Firm Silken, Stem Cluster Tomatoes, Tresca Pasta Sauce 5 Varieties, Maruchan Ramen Noodles
Prep time: 30 minutes
Serving note: 2 packages of tofu (14-16 oz. each) cubed and divided among 4 bowls; 1 lb of stem cluster tomatoes chopped; 1 jar (24 oz.) Tresca pasta sauce; 4 packages of Maruchan ramen noodles (noodles only, discard seasoning packets or use to taste).
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: Crisp romaine is topped with sliced cucumbers, halved tomatoes, thin-sliced red salad onions, and generous crumbles of domestic feta cheese for a bright, satisfying main-course salad. Dressed with Tessera Balsamic Vinegar and a drizzle of olive oil from the pantry, this is a cooling, protein-rich summer dinner that comes together in minutes.
Sale items used: Romaine Lettuce, Cucumbers, Stem Cluster Tomatoes, Red Salad Onions, Domestic Feta Cheese or Pitted Kalamata Olives, Tessera Balsamic Vinegar
Prep time: 15 minutes
Serving note: 2 heads of romaine lettuce (1 pack of 2); 2 cucumbers (1 pack of 2); 0.75 lb stem cluster tomatoes; 0.5 lb red salad onions; 0.5 lb domestic feta cheese crumbled; 1 bottle (16.9 oz.) Tessera Balsamic Vinegar (use a few tablespoons, remainder stored for pantry).
Recipes:
- Easy Greek Side Salad
- Greek Cucumber Salad

Wednesday
Meal: Pede's Round Ravioli with Tresca Pasta Sauce and Butter Lettuce Side Salad
Description: Tender cheese-filled round ravioli are boiled and topped with warmed Tresca pasta sauce for a classic, comforting Italian dinner. A simple side salad of hydroponic crisp butter lettuce with sliced cucumbers rounds out the plate.
Sale items used: Pede's Round Ravioli, Tresca Pasta Sauce 5 Varieties, Hydroponic Crisp Butter Lettuce, Cucumbers
Prep time: 20 minutes
Serving note: 2 packages (13 oz. each) of Pede's Round Ravioli for 4 people; 1 jar (24 oz.) Tresca pasta sauce; 1 pack of 2 heads hydroponic crisp butter lettuce (use both heads); 2 cucumbers (1 pack of 2) sliced for the salad.
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: Nasoya Baked Tofu Sesame Ginger Teriyaki is sliced and served warm over a base of steamed peas, drizzled with a cool, tangy sauce made from Chobani Greek Yogurt thinned with a splash of water and seasoned with pantry garlic and lemon. The contrast of warm savory tofu and cold creamy yogurt sauce makes this a refreshing but filling summer bowl.
Sale items used: Nasoya Baked Tofu Sesame Ginger Teriyaki, WPom Tonderful Peas, Chobani Greek Yogurt Quart
Prep time: 20 minutes
Serving note: 2 packages (7 oz. each) Nasoya Baked Tofu Sesame Ginger Teriyaki sliced and divided among 4 bowls; 1 package (12 oz.) WPom Tonderful Peas steamed; 1 quart (32 oz.) Chobani Greek Yogurt - use about 1 cup for the sauce, remainder for breakfasts or snacks.
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: Boiled Pede's Round Ravioli are tossed in a quick pan sauce of halved stem cluster tomatoes and red salad onions sauteed with Tessera Balsamic Vinegar until slightly reduced and jammy. Served alongside crisp butter lettuce leaves for a bright, elegant Friday dinner that feels special but takes under 30 minutes.
Sale items used: Pede's Round Ravioli, Stem Cluster Tomatoes, Red Salad Onions, Tessera Balsamic Vinegar, Hydroponic Crisp Butter Lettuce
Prep time: 25 minutes
Serving note: 2 packages (13 oz. each) Pede's Round Ravioli for 4 people; 1 lb stem cluster tomatoes halved; 0.5 lb red salad onions sliced; 2-3 tablespoons Tessera Balsamic Vinegar from the bottle purchased Tuesday; 1 pack of 2 heads hydroponic crisp butter lettuce (use both heads).
Recipes:
- Cheese Ravioli with Tomato Sauce Recipe

SHOPPING LIST

Buy on sale:
- Nasoya Remedy Plant Based Organic Tofu Firm Extra Firm Silken (x2 packages): $4.00
- Stem Cluster Tomatoes (2.75 lbs total across the week): $2.73
- Tresca Pasta Sauce 5 Varieties (x2 jars): $5.00
- Maruchan Ramen Noodles (x4 packages): $1.00
- Romaine Lettuce (x1 pack of 2): $1.00
- Cucumbers (x2 packs of 2, 4 cucumbers total): $2.00
- Red Salad Onions (1 lb total): $0.99
- Domestic Feta Cheese or Pitted Kalamata Olives (0.5 lb feta): $2.00
- Tessera Balsamic Vinegar (x1 bottle): $1.99
- Pede's Round Ravioli (x4 packages): $11.96
- Hydroponic Crisp Butter Lettuce (x2 packs of 2): $5.00
- Nasoya Baked Tofu Sesame Ginger Teriyaki (x2 packages): $4.00
- WPom Tonderful Peas (x1 package): $3.00
- Chobani Greek Yogurt Quart (x1): $4.99

Pantry staples needed:
- Olive oil (for sauteing tofu and dressing salads)
- Garlic (minced, for tofu skillet and yogurt sauce)
- Salt and black pepper
- Lemon juice (for yogurt sauce on Thursday)
- Dried oregano (for Greek salad Tuesday)