Publix Vegetarian Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Chili Bean and Fall Squash Stew over Rice
Description: Cubed fall squash simmers with 2 cans of chili beans, onion, garlic, and warm spices into a thick, hearty stew. Ladle it over about 1 cup of cooked rice per person for a filling, budget-friendly dinner.
Sale items used: Bush's Best Chili Beans, Fall Squash
Prep time: 45 minutes
Serving note: Use 2 cans chili beans (with their sauce) and 1.5 lbs fall squash, peeled and cubed. Cook 1 cup dry rice, which makes about 2 cups cooked. Assumed squash weight is 1.5 lbs. The stew takes about 30 minutes of simmering, so cube the squash while the onion softens and the rice cooks alongside.

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

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 Tillamook cheese sauce, then baked until bubbly. A crunchy topping of toasted chopped almonds adds texture and protein.
Sale items used: Broccoli, Tillamook Shredded Cheese, Mariani Premium Almonds
Prep time: 50 minutes
Serving note: Use 1.5 cups dry elbow macaroni (about 6 oz), 1 head broccoli (about 3/4 lb) cut into small florets, 1 bag (8 oz) Tillamook shredded cheese, and 1/3 cup chopped almonds toasted in a dry skillet. Boil the broccoli with the pasta for the last 2 minutes. Bake in a small dish at 375F for 20 minutes. Assemble up to a day ahead, add the almond crumb just before baking, and expect a few extra minutes in the oven if it goes in cold.
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 fall squash wedges roast until caramelized and tender, then get piled with warmed chili beans and a blanket of melted Tillamook cheese. Two generous wedges per person make a cozy, naturally gluten-free dinner.
Sale items used: Fall Squash, Bush's Best Chili Beans, Tillamook Shredded Cheese
Prep time: 50 minutes
Serving note: Use 2 lbs fall squash cut into 8 wedges (about 4 per person), 2 cans chili beans warmed in a small pot, and 1 bag (8 oz) Tillamook shredded cheese, using about 1 cup per person. Assumed squash weight is 2 lbs. Roast at 425F for 30 to 35 minutes, then top and broil for 2 to 3 minutes. Start the oven first and warm the beans while the squash finishes.

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 slices are pan-toasted with melty Sargento cheese slices and juicy tomato until golden and gooey. Serve with a cool, crisp cucumber salad dressed with vinegar, salt, and pepper.
Sale items used: Sliced Brioche Loaf, Sargento Cheese Slices, Tomatoes on the Vine, Hot House Cucumbers
Prep time: 20 minutes
Serving note: Make 2 sandwiches per person (4 total) using 8 brioche slices, 8 cheese slices, and about 3/4 lb tomatoes (3 medium) sliced. Assumed tomato weight is 1 lb total, with extra for seasoning the salad. For the salad, slice 2 cucumbers with 1/4 cup thinly sliced red onion and a splash of vinegar. Serve the remaining cucumber on the side. Toast in a skillet with a little butter over medium-low heat, about 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 hot pan with garlic, ginger, and a quick soy-based sauce. Serve over fluffy rice, with a couple of scrambled eggs stirred in if you want extra protein.
Sale items used: Broccoli, Mariani Premium Almonds
Prep time: 20 minutes
Serving note: Use 1 head broccoli (about 3/4 lb) cut into bite-size florets, 1/2 cup almonds, and 1 cup dry rice cooked to about 2 cups. Optionally scramble 2 eggs into the pan at the end. Stir-fry the broccoli over high heat for 4 to 5 minutes, adding 2 tablespoons water to steam it, 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:
- Bush's Best Chili Beans (x1 pack of 4 cans): $5.00
Check the label: some baked beans are cooked with bacon or pork fat.
- Fall Squash (3.5 lbs): $3.47
- Tillamook Shredded Cheese (x1 pack of 2 bags): $7.00
- Broccoli (x1 pack of 2 heads): $6.00
- Mariani Premium Almonds (x1 pack of 3 bags): $10.00
- Sargento Cheese Slices (x1 pack of 2): $8.00
- Tomatoes on the Vine (1 lb): $2.49
- Hot House Cucumbers (x1 pack of 3): $5.00
- Sliced Brioche Loaf (x1): $5.99

Pantry staples needed:
- Long-grain rice
- Elbow macaroni
- Butter
- All-purpose flour
- Milk
- Eggs
- Yellow onion and red onion
- Garlic and fresh ginger
- Chili powder, cumin, smoked paprika
- Vegetable broth
- Soy sauce
- White or rice vinegar
- Cooking oil
- Salt and black pepper