Publix Vegetarian Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Chili Bean and Fall Squash Stew over Rice
Description: A hearty one-pot stew of tender squash cubes and chili beans in a lightly spiced tomato-style broth. It is served over a scoop of fluffy rice and makes one generous bowl.
Sale items used: Fall Squash, Bush's Best Chili Beans
Prep time: 45 minutes
Serving note: Use 0.6 lb peeled, cubed fall squash (the week's 1.5 lb squash is split between Monday and Wednesday), 1 can chili beans with their sauce, 1/2 cup vegetable broth or water, 1/2 cup uncooked rice cooked until fluffy, and 1/2 small onion. Season with cumin and chili powder. Simmer about 25 minutes until the squash is tender.

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

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

Recipes:
- Butternut Squash Chili - A Tasty Vegetarian Chili for All
- Butternut Squash and Kidney Bean Chili
- Slow Cooker Butternut Squash Chili

Tuesday
Meal: Baked Cheesy Broccoli Macaroni with Toasted Almond Crumb
Description: Elbow macaroni and small broccoli florets are folded into a creamy cheese sauce and baked until bubbly. A crunchy topping of toasted, chopped almonds adds texture to a single-serving casserole.
Sale items used: Broccoli, Tillamook Shredded Cheese, Mariani Premium Almonds
Prep time: 45 minutes
Serving note: Use 1/2 cup dry elbow macaroni, 1 cup small broccoli florets (about 1/2 of one crown), 1/2 cup Tillamook shredded cheese, 1/2 cup milk, 1 tbsp butter, and 1 tbsp flour for the sauce. For the crumb, toast 2 tbsp chopped almonds. Bake in a small dish at 375 F for 15 to 20 minutes. Save the other half crown of broccoli for Friday.
Recipes:
- Baked Broccoli Mac and Cheese
- Baked Broccoli Macaroni and Cheese
- Broccoli Mac and Cheese

Wednesday
Meal: Roasted Fall Squash Wedges Topped with Chili Beans and Melted Tillamook Shredded Cheese
Description: Thick wedges of fall squash are roasted until caramelized, then piled with warm, saucy chili beans. A blanket of melted Tillamook cheese finishes the dish.
Sale items used: Fall Squash, Bush's Best Chili Beans, Tillamook Shredded Cheese
Prep time: 50 minutes
Serving note: Use the remaining 0.9 lb of the 1.5 lb squash, cut into wedges with the skin left on. Roast at 425 F for 30 to 35 minutes. Warm 1 can chili beans, spoon them over the wedges, and top with 1/4 cup Tillamook shredded cheese. Broil 2 minutes to melt.

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

Thursday
Meal: Pan-Toasted Cheese Slice and Tomato Sandwiches with Cucumber Salad
Description: Buttery brioche is pan-toasted with melty cheese slices and juicy ripe tomato for a golden, gooey sandwich. A crisp, tangy cucumber salad on the side keeps the plate fresh.
Sale items used: Sargento Cheese Slices, Tomatoes on the Vine, Hot House Cucumbers, Sliced Brioche Loaf
Prep time: 15 minutes
Serving note: Use 4 slices of brioche (two sandwiches), 3 to 4 cheese slices, and 1 medium tomato (about 0.5 lb total, with any extra eaten on the side). For the salad, use 1 hot house cucumber sliced thin, 1 tbsp vinegar, a pinch of salt, and black pepper. Toast the sandwiches in 1 tsp butter per side over medium heat, 2 to 3 minutes per side.
Recipes:
- Fresh Tomato, Cucumber & Cheese Sandwich (Easy 10‑Minute Lunch)
- Cucumber & Tomato Sandwich
- Tomato, Chevre, Cucumber Sandwich

Friday
Meal: Stir-Fried Broccoli and Almonds over Rice
Description: Bright broccoli florets and toasted almonds are tossed in a quick garlic-soy stir-fry. It is served over steamed rice for a fast, crunchy finish to the week.
Sale items used: Broccoli, Mariani Premium Almonds
Prep time: 20 minutes
Serving note: Use the remaining 1/2 crown of broccoli, about 1.5 cups of florets, and 3 tbsp almonds. Add 1 minced garlic clove, 1 tbsp soy sauce, 1 tsp oil, and 1/2 cup uncooked rice, cooked. Stir-fry the broccoli over high heat for 4 to 5 minutes with a splash of water, then add the almonds and sauce for the last minute.
Recipes:
- Almond Broccoli Stir Fry
- Almond Broccoli Stir Fry
- Almond Vegetable Stir-Fry

SHOPPING LIST

Buy on sale:
- Fall Squash (1.5 lbs): $1.49
- Bush's Best Chili Beans (x2 cans): $2.50
Check the label: some baked beans are cooked with bacon or pork fat.
- Broccoli (x2 crowns): $6.00
- Mariani Premium Almonds (x1 bag): $3.33
- Tillamook Shredded Cheese (x1 bag): $3.50
- Sargento Cheese Slices (x1 pack): $4.00
- Tomatoes on the Vine (0.5 lb): $1.25
- Hot House Cucumbers (x1): $1.67
- Sliced Brioche Loaf (x1 loaf): $5.99

Pantry staples needed:
- Long-grain rice
- Elbow macaroni
- Milk
- Butter
- All-purpose flour
- Onion
- Garlic
- Vegetable broth
- Cumin and chili powder
- Salt and black pepper
- Cooking oil
- Soy sauce
- White or rice vinegar