Meijer Vegetarian Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Sauteed Mushroom and Egg Scramble with Russet Potato Hash
Description: Two eggs are scrambled with sliced organic mushrooms and diced Vidalia onion, seasoned simply and served alongside crispy pan-fried russet potato hash. This hearty, protein-rich breakfast-for-dinner is fast, filling, and built almost entirely from sale items.
Sale items used: True Goodness Organic Extra Large Eggs 18 ct. ($6.99), True Goodness Organic Whole or Sliced White Mushrooms 8 oz. 2 for $5, Russet Potatoes 5 lb. bag $1 when you buy 7 or more, Bulk Vidalia Onions $1.29/lb
Prep time: 25 minutes
Serving note: Use 2 eggs, half the 8 oz. mushroom package (save the rest for Wednesday), about 1/3 lb. of russet potato (diced small), and roughly 2 oz. of Vidalia onion (assume 0.125 lb. purchased at $1.29/lb, cost is negligible). The russet potato bag is a multi-use purchase shared across Monday and Wednesday meals.
Recipes:
- Mushroom, Onion, and Potato Scramble

Tuesday
Meal: Black Bean and Bell Pepper Burrito Bowl with Vidalia Onion
Description: A single-serving burrito bowl layers seasoned Bush's black beans over cooked rice with sauteed bell pepper and Vidalia onion, finished with a spoonful of salsa and a wedge of avocado. It is colorful, satisfying, and comes together in under 30 minutes using pantry staples and fresh sale produce.
Sale items used: Bush's Ingredient Beans 15-16 oz. $1 when you buy 7 or more, Red, Yellow, Orange or Aloha Bell Pepper $1 when you buy 7 or more, Bulk Vidalia Onions $1.29/lb, Extra Large Avocado $1 when you buy 7 or more, Garden Fresh Salsa 12-16 oz. $3.49
Prep time: 25 minutes
Serving note: Use half the 15 oz. can of black beans (save the rest for another meal), 1 bell pepper, about 2 oz. Vidalia onion (roughly 0.125 lb.), 1 avocado, and 2 tablespoons of salsa. Rice is a pantry staple. The "buy 7 or more" pricing on beans, pepper, and avocado is reflected in the shopping list where 7-unit minimums are grouped together.
Recipes:
- Loaded Vegetarian Black Bean and Rice Burritos
- Black Bean Salsa

Wednesday
Meal: Spinach and Egg Frittata with Roasted Russet Potatoes
Description: Three eggs are whisked with baby spinach and a sprinkle of shredded cheese, then baked in a small oven-safe skillet into a single-serving frittata alongside wedges of roasted russet potato. The result is a protein-packed, vegetable-forward meal that uses the remaining mushrooms from Monday as an optional add-in.
Sale items used: True Goodness Organic Extra Large Eggs 18 ct. ($6.99), Fresh from Meijer Coleslaw 14 oz. or Baby Spinach 6 oz. Buy 2, Get 2 Free, Kraft Shredded or Chunk Cheese 7-8 oz. 2 for $5, Russet Potatoes 5 lb. bag $1 when you buy 7 or more
Prep time: 35 minutes
Serving note: Use 3 eggs, about 1.5 oz. of baby spinach (roughly a quarter of the 6 oz. bag), 1 oz. shredded cheese, and about 1/3 lb. of russet potato. The spinach deal requires buying 2 to get 2 free - buy 2 bags and use across the week for salads or sides. Roast potatoes at 425 degrees F for 20 minutes while the frittata bakes.
Recipes:
- Potato and Spinach Frittata

Thursday
Meal: Spiced Lentil and Red Gold Tomato Soup with Crusty Bread
Description: A warming single-serving lentil soup simmers pantry red lentils with a can of Red Gold diced tomatoes, cumin, and garlic into a thick, spiced broth that is deeply satisfying. It is served with a slice or two of Meijer bread for dipping, making it an easy and budget-friendly weeknight dinner.
Sale items used: Red Gold Tomatoes 14.5-15 oz. $1 when you buy 7 or more, Swanson Broth 14.5 oz. $1 when you buy 7 or more, Meijer Split Top White or Wheat Bread 22 oz. $1.89
Prep time: 35 minutes
Serving note: Use one full 14.5 oz. can of Red Gold tomatoes, half a 14.5 oz. carton of Swanson vegetable broth (save the rest), and about 1/4 cup dry red lentils from pantry stock. Serve with 2 slices of Meijer bread. Lentils are a pantry staple; if not on hand, a small bag costs under $2 at most stores and lasts many meals.

Friday
Meal: Melted Frederik's Deli Cheese and Bell Pepper Quesadillas with Avocado
Description: Two flour tortillas are filled with sliced Frederik's deli cheese and strips of sauteed bell pepper and Vidalia onion, then pan-toasted until golden and melted, and served with sliced avocado on the side. This quick, satisfying meal highlights the deli cheese deal and fresh produce sale items for a crowd-pleasing finish to the week.
Sale items used: Frederik's by Meijer Cheese Deli Dept. only $6.99/lb, Red, Yellow, Orange or Aloha Bell Pepper $1 when you buy 7 or more, Extra Large Avocado $1 when you buy 7 or more, Bulk Vidalia Onions $1.29/lb
Prep time: 20 minutes
Serving note: Purchase approximately 0.2 lb. of Frederik's deli cheese (about 3 oz.), which costs roughly $1.40. Use 1 bell pepper, 1 avocado, and about 2 oz. Vidalia onion. Flour tortillas are a pantry staple. The deli cheese is sliced to order so you buy only what you need for one person.
Recipes:
- Avocado Black Bean Quesadillas
- Southwest Veggie Quesadillas

SHOPPING LIST

Buy on sale:
- True Goodness Organic Extra Large Eggs 18 ct. (x1 carton): $6.99
- True Goodness Organic Whole or Sliced White Mushrooms 8 oz. (x2 packages, 2 for $5): $5.00
- Russet Potatoes 5 lb. bag (x7 bags to meet buy-7 minimum at $1 each): $7.00
- Bulk Vidalia Onions (approx. 0.5 lb. total across the week at $1.29/lb): $0.65
- Bush's Ingredient Beans 15-16 oz. (x7 cans to meet buy-7 minimum at $1 each): $7.00
- Red, Yellow, Orange or Aloha Bell Pepper (x7 peppers to meet buy-7 minimum at $1 each): $7.00
- Extra Large Avocado (x7 avocados to meet buy-7 minimum at $1 each): $7.00
- Garden Fresh Salsa 12-16 oz. (x1): $3.49
- Fresh from Meijer Baby Spinach 6 oz. (x2 bags, Buy 2 Get 2 Free - pay for 2 get 4): $0.00 - NOTE: price not stated in flyer for individual bag, excluded from total per rules; listed here as a reminder to check in-store
- Kraft Shredded or Chunk Cheese 7-8 oz. (x2 bags, 2 for $5): $5.00
- Red Gold Tomatoes 14.5-15 oz. (x7 cans to meet buy-7 minimum at $1 each): $7.00
- Swanson Broth 14.5 oz. (x7 cartons to meet buy-7 minimum at $1 each): $7.00
- Meijer Split Top White or Wheat Bread 22 oz. (x1 loaf): $1.89
- Frederik's by Meijer Cheese Deli Dept. only (approx. 0.2 lb. at $6.99/lb): $1.40

Pantry staples needed:
- Olive oil or butter for sauteing and roasting
- Salt, black pepper, cumin, garlic powder, paprika
- Red lentils (dry, about 1/4 cup needed)
- White or brown rice (about 1/2 cup dry)
- Flour tortillas
- Garlic cloves (fresh or jarred minced)