Publix Vegetarian Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Stovetop Bush's Chili Bean and Beefsteak Tomato Chili with Avocado over Rice
Description: One can of Bush's chili beans simmers with chopped fresh beefsteak tomato, onion, and chili spices into a thick, hearty chili. It is spooned over a single portion of rice and topped with half a creamy avocado.
Sale items used: Bush's Best Chili Beans, Beefsteak Tomatoes, Hass Avocados
Prep time: 30 minutes
Serving note: Use 1 can (about 15 oz) chili beans, 1 large beefsteak tomato (about 0.5 lb), 1/4 onion, 1/3 cup dry rice (cooks to about 1 cup), and 1/2 avocado. The chili makes a generous portion, so save any extra for lunch. Store the other half avocado with the pit in, wrapped tightly, for Thursday.

Check the label: some baked beans are cooked with bacon or pork fat.

Recipes:
- Vegetarian Chili
- Black Bean and Corn Chili with Avocado Salsa
- Spicy Red Lentil Curry

Tuesday
Meal: Cheese Tortelloni with Sauteed White Mushrooms and Beefsteak Tomatoes
Description: Plump cheese tortelloni are tossed with browned white mushrooms and juicy beefsteak tomato in garlicky olive oil. It is a quick, satisfying single-serving pasta dinner.
Sale items used: Rana Tortelloni, Publix White Mushrooms, Beefsteak Tomatoes
Prep time: 20 minutes
Serving note: Use about 4 to 5 oz of the 9 oz tortelloni pack (roughly half), 3 oz sliced mushrooms (about 1/3 of the pack), and 1 medium beefsteak tomato (about 0.5 lb, so about 1 lb of tomatoes total for the week). Cook with 1 clove garlic and 1 tbsp olive oil. Freeze the rest of the tortelloni pack right away for another meal.
Recipes:
- Cheese Tortellini with Spinach, Tomatoes, and Mushrooms
- Mushroom & Tomato Tortelloni
- Tortellini with Mushroom Sauce

Wednesday
Meal: Curried Red Lentil Stew with Broccoli and Carrots over Rice
Description: Red lentils simmer with curry powder, garlic, and onion until creamy, with broccoli florets and carrots stirred in at the end. It is served over a small bed of rice for a warming, protein-rich bowl.
Sale items used: Broccoli, Publix Baby Cut Carrots
Prep time: 35 minutes
Serving note: Use 1/3 cup dry red lentils, 1 cup broccoli florets (about 3 oz), 1/2 cup baby carrots (about 8 to 10), 1/4 onion, 1 tsp curry powder, 1 3/4 cups water or broth, and 1/3 cup dry rice. Save the remaining broccoli for Friday and the remaining carrots for snacking.

Check the label: broth is often made from chicken or beef. Vegetable broth is the safe choice.

Recipes:
- Red Lentil Curry with Broccoli & Rice
- Carrot and Red Lentil Curry with Broccoli Rice
- Spiced Carrot Red Lentil Stew

Thursday
Meal: Skillet Bean and Cheese Quesadillas with Avocado and Honeycrisp Apple Slices
Description: A crisp skillet-toasted tortilla is filled with mashed chili beans and melted cheese slices. It is served with sliced avocado and crunchy Honeycrisp apple on the side.
Sale items used: Bush's Best Chili Beans, Sargento Cheese Slices, Hass Avocados, Honeycrisp Apples
Prep time: 15 minutes
Serving note: Use 1/2 can chili beans (drained a bit and lightly mashed), 2 cheese slices, 1 large flour tortilla folded in half, 1/2 avocado, and 1 Honeycrisp apple (assume about 0.5 lb). Use the leftover half avocado from Monday if it is still good; otherwise use the second avocado. Save the other half can of beans for a snack or add it to Monday's leftovers.

Check the label: some baked beans are cooked with bacon or pork fat.

Recipes:
- Avocado Black Bean Quesadillas
- Bean and Cheddar Cheese Quesadillas Recipe
- Avocado, Bean & Cheese Quesadilla with Avocado Crema

Friday
Meal: Oven-Finished White Mushroom and Broccoli Egg Frittata
Description: Sauteed white mushrooms and small broccoli florets are folded into three beaten eggs, then set on the stove and finished in the oven until puffed and golden. A slice of melted cheese on top makes a simple, filling dinner.
Sale items used: Publix White Mushrooms, Broccoli, Sargento Cheese Slices
Prep time: 30 minutes
Serving note: Use 3 eggs, 3 oz sliced mushrooms (the rest of the pack), 1 cup small broccoli florets (about 3 oz), and 1 cheese slice torn into pieces. Bake in a small 6 to 8 inch oven-safe skillet at 400 F for 8 to 10 minutes. Any extra broccoli can be steamed as a side.
Recipes:
- Cheesy Broccoli and Mushroom Frittata
- Broccoli Mushroom Frittata
- Roasted Broccoli Mushroom Mozza Frittata

SHOPPING LIST

Buy on sale:
- Bush's Best Chili Beans (x2 cans): $2.50
Check the label: some baked beans are cooked with bacon or pork fat.
- Beefsteak Tomatoes (1 lb): $1.99
- Hass Avocados (x2): $1.98
- Rana Tortelloni (x1 pack): $5.00
- Publix White Mushrooms (x1 pack): $3.00
- Broccoli (x1 pack): $3.00
- Publix Baby Cut Carrots (x1 bag): $1.25
- Honeycrisp Apples (0.5 lb): $1.25
- Sargento Cheese Slices (x1 pack): $4.00

Pantry staples needed:
- Long-grain rice
- Dried red lentils
- Large flour tortillas
- Eggs (3 or more)
- Yellow onion
- Garlic
- Olive oil
- Butter or extra oil for the quesadilla
- Chili powder and ground cumin
- Curry powder
- Salt and black pepper
- Vegetable broth or water