BB Mealprep v1 MP Full 020721

F O UR WE E K
MEAL PREP
ME AL PLAN - VO L. 1
MEAL PLANNING MADE EASY WITH DELICIOUS
RECIPES DESIGNED FOR SMALL BUDGETS
HUNGRY FOR MORE?
FOLLOW ME:
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TABLE OF CONTENTS
LET'S GET COOKING! 5
ABOUT THIS MEAL PLAN 6
HOW TO USE THIS

MEAL PLAN 8
WEEK ONE
13 Banana Bread Baked Oatmeal 17 Smoky Roasted Sausage and
Vegetables
14 The Bagel Breakfast Box
19 Vinaigrette Slaw with Feta
15 The Cheese Board
Lunch Box 20 Swamp Soup
16 Cold Peanut Noodle Salad
WEEK TWO
24 Apple Cinnamon Cottage Cheese 28 The Tuna Salad Lunch Box
Bowls
29 Ground Turkey Stir Fry with Rice
25 Breakfast Burritos
30 Homemade Chili
27 Broccoli Cheddar
Chicken Salad 31 Homemade Cornbread
WEEK THREE
35 Make Ahead Seeded Oats 38 Curry Chicken Salad
Meal Prep
36 Spinach Mushroom and Feta
Crustless Quiche 39 Poor Man's Burrito Bowls
37 The Hummus Lunch Box 40 Chicken Parmesan Meatballs
WEEK FOUR
44 Blueberry Almond Overnight Oats 47 Apple Dijon Kale Salad
45 Country Breakfast Bowls 48 Chunky Ham and Bean Soup
46 Pizza Pasta Salad 50 Creamy Coconut Curry Lentils with
Carrots and Spinach
LET'S GET COOKING!
Hello, and welcome to the Budget Bytes Meal Plans! I’ve created these meal
plans to help make your life a little easier, but also in hopes that this will be
the jumping off point on your meal planning journey.
I hope these meal plans will help get you comfortable with the meal planning process,
so that one day you’ll be able to create your own customized meal plans that are
tailored to your lifestyle.
And hey, if meal planning for yourself is not your goal, we’re happy to do the work for
you. We will have a fresh stream of pre-made meal plans coming your way soon!
So, let’s get cooking, shall we?
Owner, Budget Bytes
PS: If you enjoyed this meal plan, get more monthly meal plans with weekly menus
and custom grocery lists at: budgetbytes.com/mealplans
BUDGETBYTES — M E A L P R E P M E A L P L A N - V O L U M E 1 5
ABOUT THIS MEAL PLAN
This four week meal plan includes breakfast, lunch, and dinner options that
you can prep ahead for the week. This meal prep meal plan is designed to
feed one person for four weeks.
THE MENUS
Each of the four weeks include two breakfast options, two cold lunches, and two hot
dinners. To execute this plan, you'll cook twice per week (one breakfast, lunch, and
dinner each time) and package the meals into single serving containers to be eaten
over the next 4-5 days. We've included at least one freezer-friendly breakfast and din-
ner with each week, so you can stash some portions in the freezer and alternate those
with what you've cooked fresh, preventing the need to eat the exact same thing for
four days in a row.
THE MEALS
Each recipe provides at least four servings. Recipes with more than four servings are
freezer friendly, so you can stash those extra portions in the freezer and work them
into your eating rotation in the days or weeks to come.
CALENDARS AND SHOPPING LISTS
This meal plan is flexible, allowing you to cook on the days that you choose. So instead
of having a weekly calendar specifying when you'll cook each specific recipe, we sim-
ply list each recipe included in that week. Most people will cook on the first day of their
week and then cook a second time about mid-way through the week.
Each weekly plan includes a shopping list, six recipes, notes for saving and using left-
over ingredients, as well as notes about what should be saved for the next week, or
what you might have on hand from a previous week’s menu.
Each weekly shopping list is included in the master pdf, and also available as an indi-
vidual file so it can be easily printed or saved to your phone for easy access when shop-
ping.
CONTAINERS
You'll want to get a set of meal prep containers for this plan. Portioning out your meals
into single serving containers right after you cook helps make this plan convenient.
Once all your meals are packaged up, you simply "grab and go" when it's meal time.
Your containers don't have to be fancy or expensive. Any set of resealable food storage
container will work just fine. Ziploc and Glad both make inexepnsive food storage con-
tainers that come in a variety of shapes and sizes, and are microwave, dishwasher, and
freezer-friendly. If you'd like to invest in something a little more long lasting, you can
see the glass meal prep containers I use in my Amazon Shop.
GENERAL INGREDIENT BUYING TIPS
• Buy yellow onions in 2-5 lb. bags instead of individually because you’ll be using
them frequently throughout the month and they are fairly shelf stable.
• I highly suggest using a bouillon or broth concentrate that you can keep on hand to
mix up any amount of broth needed. This method is much less expensive than buy-
ing cans or boxes of broth, it reduces waste, and uses less packaging. My favorite is
Better Than Bouillon, which comes in several flavors, low sodium, and organic ver-
sions.
• Salt and pepper are not included in the grocery lists. Make sure you’re stocked with
both.
• Your shopping lists will likely get shorter throughout the month as your pantry and
freezer become stocked with basic ingredients.
HOW TO USE THIS
MEAL PLAN
STEP 1
The day before the week begins, review the menu for the week, along with the recipe
notes, and tips for saving leftover ingredients.
STEP 2
Review the recipes. If there are any ingredients or techniques that you are unfamiliar
with, don’t hesitate to reach out to us for help! You can request help in the Budget
Bytes Meal Plans Facebook group, or by emailing [email protected]. Make
sure to include which meal plan you’re working on and the title of the recipe.
STEP 3
Shop your pantry, freezer, and refrigerator. Take the shopping list for that week into
your kitchen and go down the list, item by item, crossing off ingredients you already
have and making notes about pantry staples that you may need to restock. Many
ingredients in this meal plan carry over from week to week, either in your pantry or
freezer, so it’s critical that you check each week, even when there isn’t a specific note
in the meal plan.
STEP 4
Take it to the store! Take your modified shopping list to the store and purchase the
remaining items on the list.
STEP 5
Time to get cooking! Each day, before you begin your recipe(s), make sure to read the
recipe through, from start to finish, so you understand the workflow. If you’re having
trouble with a recipe, you can reach out to us or visit the recipe on the website to view
the step by step photos, or video when available.
STEP 6
Save those leftovers! Portion your cooked meal into single servings and refrigerate
for later, or if it’s a freezer-friendly dish (as indicated by the snowflake icon), freeze for
longer storage.
STEP 7
On the last day of the week, start planning for the following week by going back to step
1!
1
WEEK ONE
SAMPLE COOKING SCHEDULE
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Banana Bread
Baked Oatmeal
The Bagel
The Cheese
Breakfast Box
WEEK 1
Board Lunch Box

Cold Peanut
Smoky Roasted
Noodle Salad
Sausage and
Veetables Swamp Soup
Vinaigrette Slaw
Apple
Cinnamon Breakfast
Cottage Cheese Burritos
Bowls Tuna Salad
WEEK 2
Broccoli Lunch Box

Cheddar Homemade
Chicken Salad Chili
Ground Turkey Cornbread
Stir Fry
Spinach
Mushroom
Make-Ahead Feta Crustless
Seeded Oats Quiche
WEEK 3
The Hummus Curry Chicken

Lunch Box Salad Meal
Poor Man's Prep
Burrito Bowls Chicken
Parmesan
Meatballs
Country
Blueberry
Breakfast
Almond
Bowls
Overnight Oats
WEEK 4
Apple Dijon
Pizza Pasta
Kale Salad
Salad
Creamy
Chunky Ham &
Coconut Curry
Bean Soup
Lentils
WEEK 1 WEEK OF /
MENU Leftover cooked portions are freezer-friendly

BREAKFAST
1. Banana Bread Baked Oatmeal LEFTOVER

INGREDIENT
2. The Bagel Breakfast Box SUGGESTIONS
Celery and Carrots -

Wrap the celery in foil to
3. The Cheese Board Lunch Box keep it crisp. Save both
LUNCH
4. Cold Peanut Noodle Salad the celery and carrots

for the Tuna Salad
Lunch Box in Week 2.
5. Smoky Roasted Sausage and Vegetables and Rice
Crackers - Save 20
DINNER
6. Vinaigrette Slaw with Feta (serve as a side to Sausage and crackers for the lunch
Vegetables).
box in Week 2 and serve
7. Swamp Soup any leftover crackers
with the Swamp Soup.
Feta - Cut into 2oz.

cubes, wrap tightly, and
freeze for later use. You’ll
use some in Week 3.
Parsley - Chop extra

parsley and add to the
Vinaigrette Slaw with
Feta.
Bagels - Wrap tightly

and freeze for later
WEEK 1 WEEK OF /
SHOPPING LIST
BAKERY: ❒ 8 oz. Whole wheat spaghetti 4 ❒ 1 Yellow onion 7
❒ 4 Mini bagels 2 ❒ ½ cup Brown sugar 14 ❒ ½ bunch Fresh parsley 25
❒ ¼ tsp Sugar 5 ❒ 1 Bell pepper 5

CANNED GOODS:
❒ 1 ½ cup Walnuts 13 ❒ 3 Ribs celery 7
❒ 3 15oz. cans Diced tomatoes 7
❒ 3 8oz. cans Tomato sauce 7 FROZEN: SAUCES-OILS-VINEGARS:
❒ 1 ½ cups Vegetable broth 7 ❒ 1 10oz. pkg Frozen chopped ❒ 1 tsp Coarse Deli mustard 5
spinach 7
❒ 1 ½ tsp Lemon juice 2 ❒ ¼ cup Salad Oil 4
MEAT:
❒ ⅜ cup Olive oil 57
DAIRY:
❒ 4 oz. Salami 3 ❒ 3 Tbsp Natural style peanut
❒ 8 oz. Cheese of choice 3
butter 4
❒ 12 oz. Smoked sausage 5
❒ 4 oz. Cream cheese 2
❒ 2 tsp Soy sauce 4
PRODUCE:
❒ 8 oz. Swiss cheese 7
❒ 2 Tbsp Red wine vinegar 5
❒ 6 large Eggs 12 ❒ 1 lb. Broccoli crown 5
❒ ¼ cup Caesar dressing (non-
❒ 3 Medium bananas 1 creamy) 6
❒ 2 cups Milk 1
❒ 2 oz. Feta 6 ❒ 1 red cabbage 46 SPICES:

❒ 6 Carrots 47
DRY GOODS: ❒ ⅛ tsp Nutmeg 1
❒ ½ bunch Cilantro 24
❒ 2 ½ cups Old fashioned rolled ❒ 1 Tbsp Dried basil 7
oats 1 ❒ 1 Cucumber 2
❒ ¼ tsp Cinnamon 1
❒ 16 Dried apricots 3 ❒ 4 cloves Garlic 47
❒ ⅓ tsp Garlic powder 25
❒ 20 Crackers 3 ❒ ½ tsp Grated fresh ginger 4
❒ 3 ¼ tsp Dried oregano 57
❒ 1 cup Long grain white rice 5 ❒ 1 cup Grape tomatoes 2
❒ ½ tsp Smoked paprika 5
❒ ½ cup Peanuts 4 ❒ 1 Lime 4
❒ ½ tsp Vanilla extract 1
❒ 1 tsp Baking powder 1 ❒ 5 Green onions 24
❒ 1 Red onion 5
BREAKFAST
BANANA BREAD BAKED

OATMEAL
SERVINGS PREP TIME COOK TIME TOTAL TIME
6 10 minutes 45 minutes 55 minutes
INGREDIENTS INSTRUCTIONS
1 ½ cups mashed banana 1. Preheat the oven to 375ºF. Mash the bananas well with a
(about 3 bananas) fork. You'll need 1.5 cups of mashed banana.
⅓ cup brown sugar 2. Add the mashed bananas to a large bowl along with the
brown sugar, eggs, salt, vanilla, baking powder, cinnamon,
2 large eggs
nutmeg, and salt. Whisk until the ingredients are combined.
½ tsp salt
3. Add the milk and whisk until combined again.
½ tsp vanilla extract
4. Finally, stir in the rolled oats and chopped walnuts.
1 tsp baking powder
5. Pour the oat mixture into a 9x9-inch casserole dish and
¼ tsp cinnamon
transfer to the preheated oven. Bake for 45 minutes, or until it
⅛ tsp nutmeg is golden brown on top and around the edges.
2 cups milk 6. Divde into six single-serving containers and refrigerate up

to five days, or transfer to the freezer for longer storage once
2 ½ cups old-fashioned rolled completely cooled. Can be served warm or cold, alone or with
oats milk poured over top.
1/2 cup chopped walnuts
Get step by step photos & more:

https://www.budgetbytes.com/
banana-bread-oatmeal/
BREAKFAST
THE BAGEL BREAKFAST BOX

SCALLION HERB CREAM CHEESE 1. To hard boil the eggs, place the eggs in a sauce pot and add
water until the eggs are covered by one inch. Place the pot
4 oz. cream cheese
over high heat and allow the water to come up to a full boil.
1 Tbsp chopped fresh parsley When it reaches a full boil, turn off the heat, place a lid on the
pot, and let the eggs sit in the hot water for 15 minutes. After
1 Tbsp chopped fresh cilantro
15 minutes, transfer the eggs to a bowl of ice water to cool.
1 green onion, sliced
2. To make the scallion herb cream cheese, combine the
1/16 tsp garlic powder cream cheese, parsley, cilantro, green onion, garlic powder,
salt, and lemon juice in a bowl. Stir together until evenly
1/16 tsp salt combined.
½ Tbsp lemon juice 3. Place one bagel in each lunch box along with ¼ of the
LUNCH BOX INGREDIENTS

cucumber slices, ¼ of the grape tomatoes, ¼ of the cream
cheese (1 oz.), and one hard boiled egg. Refrigerate up to
4 mini bagels five days.
4 large eggs
1 cucumber, sliced
1 cup grape tomatoes

the-bagel-lunch-box/
LUNCH
THE CHEESE BOARD

LUNCH BOX
8 oz. cheese of choice 1. Slice the cheese. Wrap sets of 5 crackers in fold-top
sandwich bags or waxed paper.
4 oz. salami
2. Divide the cheese salami, wrapped crackers, dried apricots,
20 crackers
and walnuts between four containers. Refrigerate for up to
16 dried apricots five days.
1 cup walnuts

the-cheese-board-lunch-box/
LUNCH
COLD PEANUT NOODLE SALAD

4 (about 2 cups each) 20 minutes 10 minutes 30 minutes
PEANUT LIME DRESSING 1. To make the peanut lime dressing, combine all the
3 Tbsp natural-style ingredients in a bowl or blender. Whisk or blend until smooth.

peanut butter Set the dressing aside.
1 Tbsp brown sugar 2. Bring a pot of water to a boil for the whole wheat spaghetti.
1 clove garlic, minced Break the spaghetti in half to make it easier to stir into the
salad ingredients later. Once the water is boiling, add the
½ tsp grated fresh ginger
spaghetti, and continue to boil until the pasta is tender. Drain
1 lime, juiced (2 Tbsp juice) in a colander and rinse it briefly with cold water to cool it off.
2 tsp soy sauce
Let the pasta drain well.
¼ cup salad oil* 3. Meanwhile, shred the cabbage as finely as possible
SALAD using either a knife or the shredding attachment of a food

processor. Shred the carrots using a large-holed cheese
8 oz. whole wheat spaghetti
grater. Roughly chop the cilantro and peanuts. Slice the green
4 cups finely shredded red onion.
cabbage (1/2 head)
4. Combine the cooled and well drained pasta in a large bowl
2 carrots
with the cabbage, carrots, cilantro, green onion, and peanuts.
½ bunch cilantro Toss the salad until the ingredients are evenly combined.
(about 1/2 cup chopped)
5. Serve the salad and peanut lime dressing immediately, or
4 green onions
divide the undressed salad between four containers (about
(about 1/2 cup sliced)
2 cups each) and divide the dressing between four smaller
½ cup peanuts, chopped containers (about 2 Tbsp or slightly more each). Refrigerate
Get step by step photos & more: up to 4-5 days.
cold-peanut-noodle-salad/ NOTES *Any light flavored oil. Options include: canola,
vegetable, avocado, safflower, or grape seed oil.
DINNER
SMOKY ROASTED SAUSAGE

AND VEGETABLES
SMOKY VINAIGRETTE 1. Preheat the oven to 400ºF. Line a large baking sheet with
parchment paper.
¼ cup olive oil
2. In a small bowl or jar combine the ingredients for the
2 Tbsp red wine vinegar
vinaigrette (olive oil, red wine vinegar, mustard, garlic
1 tsp coarse deli mustard powder, dried oregano, smoked paprika, salt, pepper, and
(or Dijon) sugar). Whisk the ingredients together or close the jar and
shake until combined. Set the vinaigrette aside.
¼ tsp garlic powder
3. Slice the smoked sausage into 1/2-inch medallions. Cut the
¼ tsp dried oregano
broccoli into small florets. Dice the bell pepper and onion into
½ tsp smoked paprika 1-inch pieces. Place the sausage, broccoli, bell pepper, and
onion onto the baking sheet.
¼ tsp salt
4. Drizzle 2 Tbsp of the vinaigrette over the sausage and
freshly cracked black pepper
vegetables and toss to coat.
¼ tsp sugar
5. Roast the vegetables in the fully preheated oven for 35-40
SAUSAGE AND VEGETABLES minutes, or until they're browned on the edges, stirring once
halfway through.
12 oz. smoked sausage
6. While the sausage and vegetables are roasting, cook the
1 lb. broccoli crown
rice. Add the rice and 2 cups water to a sauce pot. Place a
1 bell pepper (any color) lid on the pot and bring it up to a boil over high heat. Once
boiling, turn the heat down to low and let simmer for 15
1 red onion minutes. After 15 minutes, turn the heat off and let it rest,
Continued on next page... Continued on next page...
SMOKY ROASTED SAUSAGE AND VEGETABLES CONTINUED
FOR SERVING undisturbed, lid in place, for an additional 5 minutes. Fluff

with a fork just before serving.
1 cup long grain white rice
(uncooked) 7. After the sausage and vegetables have finished roasting,
add half of the remaining vinaigrette and toss to coat. Season
1 handful chopped parsley
with an extra pinch of salt and pepper if needed.
8. To serve, add about 3/4 cup rice to each bowl or container

along with 1/4 of the roasted sausage and vegetables. Drizzle
another spoonful of the vinaigrette over top, then finish with
a sprinkle of fresh parsley.

https://www.budgetbytes.com/smoky-roasted-sausage-and-
vegetables/
DINNER
VINAIGRETTE SLAW WITH FETA

SERVINGS PREP TIME MARINATE TIME TOTAL TIME
4 (1 cup each) 15 minutes 30 minutes 45 minutes
½ head purple cabbage, 1. Finely shred the cabbage using your knife, or a food
shredded processor. Place the shredded cabbage in a large bowl.
2 oz. feta cheese 2. Crumble the feta over top and then pour on the Caesar
dressing. Stir everything to coat well. Cover and refrigerate
¼ cup Caesar dressing
for 30 minutes to let the flavors blend.
https://www.budgetbytes.com/ 3. Refrigerate up to four days. Give the salad a good stir
vinaigrette-slaw-with-feta/ before serving to redistribute the dressing.
DINNER
SWAMP SOUP
8 (about 1 1/4 cups each) 10 minutes 20 minutes 30 minutes
3 cloves garlic 1. Mince the garlic, dice the onion, peel and slice the carrots,
and slice the celery. Add the onion, garlic, carrots, and celery
1 yellow onion
to a large soup pot with the olive oil and sauté over medium
½ lb. carrots (about 4 medium) heat for about five minutes, or until the onions are soft.
3 ribs celery 2. Add the tomato sauce, diced tomatoes (with juices),
vegetable broth, basil, and oregano to the pot. Stir to
2 Tbsp olive oil combine, then allow the soup to come to a simmer.
1 Tbsp dried basil
3. Once the soup is simmering, add the frozen spinach (no
1 Tbsp dried oregano need to thaw). Stir the spinach into the hot soup until it has
melted and heated through.
3 8oz. cans tomato sauce
4. Once the spinach is thoroughly mixed into the soup, give
3 15oz. cans diced tomatoes the soup a taste and add salt if needed. I did not add any, but
this will ultimately depend on the sodium content of your
1 ½ cups vegetable broth
canned goods and vegetable broth.
1 10oz. pkg frozen chopped
spinach 5. Dice the swiss cheese into small cubes. Add a small
handful of cubes to each bowl or container, then ladle the
8 oz. Swiss cheese hot soup over top. Serve hot, or divide into single-serving
containers and refrigerate for 4-5 days. Transfer the cooled
soup to the freezer for longer storage, if desired.
swamp-soup/
2
WEEK TWO
WEEK 2 WEEK OF /

BREAKFAST
1. Apple Cinnamon Cottage Cheese Bowls LEFTOVER

2. Breakfast Burritos INGREDIENT
SUGGESTIONS
Option to substitute bacon or country sausage for the ham.
Cheddar - Use some

as a topping for the
3. Broccoli Cheddar Chicken Salad
homemade chili. Tightly
LUNCH
4. Tuna Salad Lunch Box wrap and freeze any

Option to add leftover celery and carrots from Week 1 leftovers.
Spinach - Leftover
5. Ground Turkey Stir Fry with Rice
spinach can be used as
6. Homemade Chili
DINNER
a bed for the tuna salad

Option to use a store bought chili seasoning packet if you don’t have a
in the Tuna Salad Lunch
well stocked spice cabinet.
Box.
7. Cornbread
Pita - Freeze and save
for use in Week 3.
WEEK 2 WEEK OF /
SHOPPING LIST
BAKERY: ❒ ¼ cup Chopped peanuts 5 ❒ ¼ cup Maple syrup 1
❒ 8 large Flour tortillas 2 ❒ 4 tsp Baking powder 7 ❒ ⅓ cup Ranch dressing 3
❒ 2 Pita breads 3 ❒ 1 cup Long grain white rice 5 ❒ ½ cup Mayonnaise 4
❒ 1 Tbsp Brown sugar 56 ❒ ⅜ cup Cooking oil 357

CANNED GOODS:
❒ ¼ cup Sugar 7 ❒ 2 Tbsp Olive oil 6
❒ 1 15oz. can Black beans 6
❒ 1 ½ tsp Toasted sesame oil 5
❒ 1 15oz. can Kidney beans 6 MEAT:
❒ ¼ cup Soy sauce 5
❒ 1 15oz. can Diced tomatoes 6 ❒ 1 lb. Ground beef 6
❒ 1 6oz. can Tomato paste 6 ❒ 1 Boneless, skinless chicken SPICES:

breast 3
❒ 2 12oz. cans chunk light tuna ❒ ¼ tsp Cayenne pepper 6
in water 3 ❒ 1 lb. Cooked ham 2
❒ 1 Tbsp Chili powder 6
❒ 1 Tbsp Lemon juice 4 ❒ 1 lb. Ground turkey 5
❒ ¼ tsp Cinnamon 1
DAIRY: PRODUCE:
❒ 1 tsp Ground Cumin 6
❒ 2 Tbsp Butter 2 ❒ 2 Apples 1 ❒ ¼ tsp Garlic powder 6
❒ 10 oz. Cheddar 23 ❒ 1 lb. Fresh broccoli 3 ❒ ½ tsp Onion powder 6
❒ 2 cups 2% cottage cheese 1 ❒ 4 cloves Garlic 56 ❒ 1 pinch Red pepper flakes 5
❒ 13 large Egg 27 ❒ 1 bunch Green onions 345
❒ 1 cup Whole Milk 7 ❒ 2 Yellow Onion 26
❒ 2 Green bell peppers 25

DRY GOODS:
❒ 2 Red bell peppers 45
❒ ½ cup Chopped walnuts 14
❒ 6 Ribs celery 4
❒ 1 cup Yellow cornmeal 7
❒ 4 oz. Fresh spinach 5
❒ 20 Crackers 4
❒ 1 cup All-purpose flour 7 SAUCES-OILS-VINEGARS:
BREAKFAST
APPLE CINNAMON COTTAGE

CHEESE BOWLS
2 cups 2% cottage cheese 1. Add ½ cup cottage cheese, ½ chopped apple, 1 Tbsp
chopped walnuts, 1 Tbsp maple syrup, and 1 pinch cinnamon
2 apples, chopped
to each bowl or container. Enjoy immediately, or refrigerate in
4 Tbsp chopped walnuts an air-tight container up to four days.
4 Tbsp maple syrup
1/4 tsp cinnamon

cottage-cheese-breakfast-bowls-6-
ways/
BREAKFAST
BREAKFAST BURRITOS
8 oz. cheddar 1. Shred the cheddar, if not purchased pre-shredded. Dice the
onion and bell pepper.
1 yellow onion
2. Add the onion and bell pepper to a large skillet with ½
1 green bell pepper
Tbsp butter and sauté over medium heat until the onions
2 Tbsp butter, divided are soft and translucent (about 5 minutes). Season the bell
pepper and onion with a pinch of salt and pepper. Transfer
2 pinches salt and pepper the bell pepper and onion to a bowl.
1 lb. cooked ham
3. Dice the ham, then add it to the skillet with another ½
12 large eggs Tbsp butter. Sauté the ham over medium heat until it is
browned (about 5 minutes). Transfer the ham to a separate
8 large flour tortillas (burrito bowl and clean the skillet.
size)
4. Crack 12 eggs into a bowl and lightly whisk. Add the last
Get step by step photos & more: Tbsp butter to the skillet and heat over medium. Once the
skillet is hot, spread the butter to coat the surface, then pour
freezer-breakfast-burritos/
in the whisked eggs.
5. Push the eggs in toward the center of the skillet as they

set on the bottom, until most of the eggs have set, but still
look moist. Do not over cook the eggs or they'll become dry.
Season the eggs with a pinch of salt and pepper.
6. To assemble the burritos, add a scoop of scrambled eggs

to the middle of each tortilla, then top with a scoop of cooked
bell pepper and onion, a handful of cheese, and some of the
cooked ham.
Continued on next page...
BREAKFAST BURRITOS CONTINUED
7. To roll the burritos, first fold the tortilla up from the

bottom, then fold in the sides, and then finish rolling the
burrito up until it has closed. Wrap each burrito in parchment
paper using the same folding and rolling method (bottom
up, sides in, finish rolling up). Label each burrito on the
parchment paper or on masking tape
8. Transfer the wrapped burritos to freezer bags, label and

date the bags, then place in the freezer.
TO REHEAT BREAKFAST BURRITOS
1. Transfer the breakfast burrito to the refrigerator the

day before to thaw. Once thawed, microwave on high for
1-2 minutes, or heat in a skillet over medium-low, about 5
minutes on each side, or until the tortilla is crispy and the
insides are warm.
2. To reheat from frozen, use the microwave's defrost setting

for about 5 minutes, then microwave on high for 1-2 minutes,
or until heated through.

https://www.budgetbytes.com/freezer-breakfast-burritos/
LUNCH
BROCCOLI CHEDDAR
CHICKEN SALAD
3 (1 cup salad in 1/2 pita) 15 minutes 15 minutes 30 minutes
1 boneless, skinless chicken 1. Filet the chicken breast in half to create two thinner pieces.
breast Heat the cooking oil in a skillet over medium until the skillet
and oil are hot. Add the chicken pieces and cook on each side
1 Tbsp cooking oil
until browned and cooked through. Transfer the chicken to a
1 lb. fresh broccoli (about 2 cups clean cutting board to cool slightly.
chopped)
2. Finely chop the broccoli. It's important that the broccoli
2 oz. cheddar, shredded (about pieces be very small. Chop the chicken into small pieces as
½ cup) well.
2 green onions, sliced 3. Add the broccoli, chopped chicken, shredded cheddar,
sliced green onions, and ranch dressing to a large bowl. Stir
⅓ cup ranch dressing
well until everything is evenly coated in dressing. Add freshly
freshly cracked pepper to taste cracked pepper to your liking.
2 pita breads 4. Stuff into a pita and enjoy. Keep any remaining salad
refrigerated for up to 3-4 days.
broccoli-cheddar-chicken-salad/
LUNCH
THE TUNA SALAD LUNCH BOX

CLASSIC TUNA SALAD 1. Drain the tuna well. Finely dice the celery and slice the
green onion. Combine the tuna, celery, green onion, walnuts,
2 12oz. cans chunk light tuna
mayonnaise, lemon juice, salt, and pepper in a bowl. Stir until
in water
everything is evenly combined.
1 cup diced celery
2. Slice the remaining celery into sticks. Slice the bell pepper.
¼ cup chopped walnuts If you have any remaining carrots from Week 1, peel them and
cut them into sticks.
2 green onions, sliced
3. Divide the tuna salad between four containers (about 1
½ cup mayonnaise
cup each). Add celery sticks, bell pepper slices, and crackers
1 Tbsp lemon juice to each box with the tuna salad. For extra protection, either
wrap the crackers in a sandwich baggie or pack them
1/4 tsp salt separately. Refrigerate the lunch boxes up to four days.
1/4 tsp freshly cracked

black pepper
OTHER BOX INGREDIENTS
4 ribs celery
1 red bell pepper
20 crackers

the-tuna-salad-lunch-box/
DINNER
GROUND TURKEY STIR FRY

WITH RICE
5 (about 1 cup stir fry, ½ cup rice) 10 minutes 15 minutes 25 minutes
1. Begin the rice first, so it’s ready to go once the stir fry is
STIR FRY SAUCE
finished. Add the rice and 2 cups water to a sauce pot. Place a lid
¼ cup soy sauce on the pot and bring it up to a boil over high heat. Once boiling,
½ Tbsp toasted sesame oil turn the heat down to low and let simmer for 15 minutes. After
15 minutes, turn the heat off and let it rest, undisturbed, lid in
½ Tbsp brown sugar
place, for an additional 5 minutes. Fluff with a fork just before
1 pinch red pepper flakes serving.
(optional)
2. Make the stir fry sauce by stirring together the soy sauce,
1 Tbsp water toasted sesame oil, brown sugar, red pepper, and water until the
sugar is dissolved. Set the sauce aside.
STIR FRY
3. Dice the bell peppers and slice the green onions.
2 bell peppers (one red,
one green) 4. Heat the cooking oil in a very large skillet over medium heat.
Once hot, add the ground turkey and minced garlic. Stir and
4 green onions
cook until the turkey is cooked through and no water is left
4 oz. spinach (1/2 of an 8oz. bag) pooling on the bottom of the skillet (8-10 minutes).
2 Tbsp cooking oil 5. Once the turkey is cooked and the moisture has evaporated,
add the bell pepper and green onions to the skillet. Stir and
2 cloves garlic, minced
cook for about 2 minutes more, then add the spinach and
1 lb. ground turkey continue to cook just until it is about half wilted (1-2 minutes).
FOR SERVING 6. Pour the stir fry sauce into the skillet. Continue to stir and
¼ cup chopped peanuts cook the turkey and vegetables until everything is coated in
sauce and the spinach is fully wilted (about 2 minutes more).
7. Serve about 1 cup of the stir fry mixture with 1/2 cup rice and a
Get step by step photos & more: sprinkle of chopped peanuts over top.
ground-turkey-stir-fry/
DINNER
HOMEMADE CHILI
6 (about 1 cup each) 5 minutes 45 minutes 50 minutes
2 Tbsp olive oil 1. Dice the onion and mince the garlic. Add both to a large
pot with the olive oil and cook over medium heat until the
1 yellow onion
onions are soft and translucent. Add the ground beef and
2 cloves garlic continue to sauté until the beef is fully browned.
1 lb. ground beef 2. Drain the beans and add them to the pot along with the
diced tomatoes, tomato paste, 1 cup water, and all of the
1 15oz. can kidney beans
ingredients for the chili seasoning (or a store bought chili
1 15oz. can black beans seasoning packet). Stir until well combined. Place a lid on
the pot and allow it to simmer over a low flame for at least
1 15oz. can diced tomatoes
30 minutes, stirring occasionally (the flavor gets better the
1 6oz. can tomato paste longer it simmers).
1 cup water 3. Give the chili one final taste, adjust the salt or seasonings if
needed, then serve hot with your favorite toppings.
CHILI SEASONING
1 Tbsp chili powder* NOTES *The chili powder used is a mild blend of dried chilis
and other spices. It is not spicy or hot.
1 tsp ground cumin
¼ tsp cayenne powder
https://www.budgetbytes.com/basic-chili/
½ tsp onion powder
½ Tbsp brown sugar
1 tsp salt
½ tsp Freshly cracked

black pepper
DINNER
HOMEMADE CORNBREAD
1 cup yellow cornmeal 1. Preheat the oven to 425ºF and coat the inside of a 9-inch
pie plate, cast iron skillet, or 8x8 casserole dish with oil (or
1 cup all-purpose flour
butter for more flavor).
¼ cup sugar
2. In a large bowl, stir together the cornmeal, flour, sugar,
4 tsp baking powder baking powder, and salt until evenly combined.
½ tsp salt 3. In a separate bowl, whisk together the milk, egg, and oil.
1 cup milk 4. Pour the bowl of wet ingredients into the bowl of dry
ingredients and stir just until everything is moist. Avoid over
1 large egg
stirring. It's okay if there are a few lumps.
¼ cup cooking oil
5. Pour the batter into the prepared dish and bake for about
Get step by step photos & more: 20 minutes, or until the top and edges are golden brown. Cut
https://www.budgetbytes.com/ into 8 pieces and serve.
everyday-cornbread/
3
WEEK TH REE
WEEK 3 WEEK OF /

BREAKFAST
1. Make-ahead Seeded Oats LEFTOVER

Option to use any seeds or nuts that you like. INGREDIENT
2. Spinach Mushroom Crustless Quiche SUGGESTIONS
Mozzarella - Wrap
tightly and freeze for
3. The Hummus Lunch Box
LUNCH
later use.
Option to make homemade hummus instead of store-bought.
4. Curry Chicken Salad Meal Prep Celery - Wrap in foil to

keep it crisp and save
for use in Week 4.
DINNER
5. Poor Man’s Burrito Bowls

6. Chicken Parmesan Meatballs
WEEK 3 WEEK OF /
SHOPPING LIST
BAKERY: ❒ ½ cup Breadcrumbs 6 ❒ 2 Granny Smith Apples 4
❒ 2 Pita breads 3 ❒ ¼ cup Ground flaxseed 1

SAUCES-OILS-VINEGARS:
❒ 2 cups Long grain white rice 5
CANNED GOODS: ❒ ½ tsp Honey 4
❒ ¼ cup Hulled hemp seeds 1
❒ 2 15oz. Black beans 5 ❒ ¼ cup Mayonnaise 4
❒ 1 ⅓ cups Rolled oats 1
❒ 1 6oz. jar Kalamata olives 3 ❒ 4 ½ Tbsp Cooking oil 246
❒ 12 oz. Spaghetti 6
❒ 1 24oz. jar Pasta sauce 6
SPICES:
❒ ½ cup Raisins 4
❒ 1 16oz. jar Salsa 5
❒ ½ tsp Dried basil 6
❒ 1 box Wheat Thins 4
❒ 1 tsp Lemon juice 4
❒ 1 tsp Cinnamon 1
FROZEN:
DAIRY: ❒ ½ tsp Ground Cumin 5
❒ 1 10oz. box frozen spinach 2
❒ 2 oz. Feta cheese 2 ❒ 1 tsp Curry powder 4
❒ ⅝ cup Parmesan 26 MEAT: ❒ ½ tsp Garlic powder 56
❒ 6 oz. Cheddar 5 ❒ 2 Boneless, skinless chicken ❒ ½ tsp Dried oregano 6

breasts 4
❒ ½ cup Shredded mozzarella 2
❒ 1 lb. Ground chicken 6
❒ 5 large Egg 26
PRODUCE:
❒ 3 2/3 cup Milk 12
❒ ¼ cup Plain yogurt 4 ❒ 8 oz. Button mushrooms 2
❒ 2 ribs Celery 4
DELI:
❒ 1 Cucumber 3
❒ 1 cup Hummus 3
❒ 1 clove Garlic 2
DRY GOODS:
❒ 1 pint Grape tomatoes 3
❒ 2 Tbsp Chia seeds 1
❒ 1 Jalapeño 5
❒ ½ cup Sliced almonds 4
❒ 1 bunch Green onions 45
BREAKFAST
MAKE AHEAD SEEDED OATS

1 ⅓ cup rolled oats 1. Divide dry ingredients between four containers. To each
container add: 1/3 cup oats, 1 Tbsp flaxseed, 1 Tbsp hemp
4 Tbsp ground flaxseed
seeds, 1/2 Tbsp chia seeds, 1/4 tsp cinnamon, and a pinch of
4 Tbsp hulled hemp seeds salt for each. If you are using a dry sweetener, like sugar,
brown sugar, or stevia, you can add them to the dry mix.
2 Tbsp chia seeds Store in a cool dry place indefinitely.
1 tsp cinnamon 2. To prepare the oats hot, add 2/3 cup water, milk, or non-
dairy milk to one of the containers and stir to combine.
1 pinch of salt
Microwave on high for one minute, stir, then microwave in
2 2/3 cup water, milk, 30 second intervals until thickened. Let the seeded oats sit at
or non-dairy milk room temperature for about 2 minutes to thicken further.
Add in any extra items (fresh fruit, peanut butter, syrup, etc.)
sweetener of choice
just before serving.
Optional fresh add-ins: fresh
3. To prepare cold oats, add 2/3 cup water, milk, or non-dairy
fruit, nuts, peanut butter, jam,
maple syrup
milk to a container, stir to combine, then refrigerate for 8
hours or up to 3-4 days. Stir in any fresh add-ins just before
Get step by step photos & more: serving.
make-ahead-seeded-oats/
BREAKFAST
SPINACH MUSHROOM AND

FETA CRUSTLESS QUICHE
6 15 minutes 45 minutes 1 hour
8 oz. button mushrooms 1. Preheat the oven to 350ºF. Squeeze the excess moisture
from the thawed spinach. Rinse any dirt or debris from the
1 clove garlic, minced
mushrooms, then slice thinly. Mince the garlic.
1 ½ Tbsp cooking oil
2. Add the mushrooms, garlic, cooking oil, and a pinch of
1 10oz. box frozen spinach, salt and pepper to a skillet. Sauté the mushrooms and garlic
thawed until the mushrooms are soft and all of their moisture has
evaporated away (5-7 minutes).
4 large eggs
3. Coat a 9-inch pie dish with cooking oil. Place the squeeze-
1 cup milk
dried spinach in the bottom of the pie dish. Place the sautéed
2 oz. feta cheese mushrooms on top of the spinach, followed by the crumbled
feta.
¼ cup Parmesan, grated
4. In a medium bowl, whisk together the eggs, milk, and
½ cup shredded mozzarella
Parmesan. Season lightly with pepper. Pour the egg mixture
Salt and pepper to taste over the vegetables and feta in the pie dish. Top with the
shredded mozzarella.
https://www.budgetbytes.com/ 5. Place the dish on a baking sheet for easy transfer in and
spinach-mushroom-feta-crustless- out of the oven. Bake the crustless quiche for 45-55 minutes,
quiche/ or until the top is golden brown (ovens may vary). Cut into six
slices and serve.
LUNCH
THE HUMMUS LUNCH BOX

1 cucumber 1. Slice the cucumber and cut the pita bread into triangles.
2 pita breads 2. Divide the hummus, cucumber, tomatoes, olives, and pita
triangles between four containers. Refrigerate up to 5 days.
1 cup hummus
1 pint grape tomatoes
1 6oz. jar kalamata olives

the-hummus-lunch-box/
LUNCH
CURRY CHICKEN SALAD

MEAL PREP
DRESSING 1. Filet each chicken breast in half to create two thinner
¼ cup mayonnaise pieces. Heat the cooking oil in a skillet over medium until the
skillet and oil are hot. Add the chicken pieces and cook on
¼ cup plain yogurt
each side until browned and cooked through. Transfer the
1 tsp lemon juice chicken to a clean cutting board to cool.
½ tsp honey
2. Make the dressing by stirring together the mayonnaise,
1 tsp curry powder yogurt, lemon juice, honey, curry powder, salt, and pepper in
¼ tsp salt a small bowl. Taste the dressing and adjust the curry powder
or salt if needed.
freshly cracked pepper
SALAD 3. Finely dice the celery and slice the green onions. Place
the green onion, celery, sliced almonds, and raisins in a large
2 boneless skinless chicken
breasts (about 1 ⅓ lbs. total) bowl.
1 Tbsp cooking oil 4. Chop the chicken into small cubes and place them in the
1 pinch salt & pepper bowl with the celery, onion, almonds, and raisins. Stir to
combine. Pour the dressing over top and stir to coat.
2 ribs celery
3 green onions 5. Slice the apples into wedges. You can toss the apple slices
in lemon juice to slow the browning, if desired.
½ cup sliced almonds
½ cup raisins 6. Divide the curry chicken salad between four containers,
BOX
then add ¼ of the apple slices and some Wheat Thins.
Refrigerate up to four days.
Wheat Thins
2 Granny Smith Apples Get step by step photos & more:

https://www.budgetbytes.com/curry-chicken-salad/
DINNER
POOR MAN'S BURRITO BOWLS

2 cups long grain white rice 1. Add the rice, salt, and 3 cups water to a medium sauce
pot. Place a lid on top, turn the heat on to high, and allow the
½ tsp salt
water to come up to a full boil. Once boiling, turn the heat
2 15oz. cans black beans down to low and let it continue to simmer for 15 minutes.
After 15 minutes, turn the heat off and let it sit, with the lid in
½ tsp ground cumin place, for an additional five minutes. Fluff just before building
the bowls.
2. While the rice is cooking, make the beans. Add both cans of
1 16oz. jar salsa
black beans (undrained) to a small sauce pot, along with the
6 oz. cheddar cheese cumin, and garlic powder. Heat over medium, stirring often,
until heated through.
6 green onions
3. Slice the green onions and jalapeño (if using).
1 jalapeño (optional)
4. Once the rice is cooked, build the bowls. Add one cup
https://www.budgetbytes.com/ cooked rice, 1/2 cup warm black beans, 1/3 cup salsa, and 1 oz.
poor-mans-burrito-bowls/ shredded cheese (about 1/4 cup) to each bowl. Top with a few
sliced green onions and jalapeños, then serve or refrigerate
up to 4-5 days. Once cooled, the bowls can be transferred to
the freezer for longer storage.
DINNER
CHICKEN PARMESAN
MEATBALLS
4 (5 meatballs each) 15 minutes 20 minutes 35 minutes
CHICKEN PARMESAN MEATBALLS 1. In a small bowl, stir together the breadcrumbs, grated
Parmesan, garlic powder, basil, oregano, salt, and pepper.
½ cup breadcrumbs
2. Add the ground chicken to a large bowl, then add the
⅓ cup grated Parmesan
seasoned breadcrumb mixture and the egg. Use your hands
¼ tsp garlic powder to combine the ingredients until evenly mixed.
½ tsp dried basil 3. Shape the meat mixture into meatballs, about 1-1.5 Tbsp
each. You should get around 20 meatballs.
½ tsp dried oregano
4. Heat 1 Tbsp cooking oil in a large skillet over medium heat.
¼ tsp salt Once the skillet is hot and the oil is shimmering, add half of
¼ tsp freshly cracked black the meatballs. Cook the meatballs about one minute on each
pepper side, until all six sides are browned and the meatballs are
1 lb. ground chicken
cooked through. Transfer the cooked meatballs to a clean
plate. Add the second Tbsp of cooking oil to the skillet and
1 large egg cook the second batch of meatballs in the same manner.
2 Tbsp cooking oil 5. While the meatballs are cooking, begin the spaghetti and
sauce. Bring a large pot of water to boil for the pasta. Once
FOR SERVING boiling, add the pasta and cook until tender (7-10 minutes).
12 oz. spaghetti Drain the pasta in a colander. Add the sauce to a medium
sauce pot and heat over medium-low, stirring occasionally,
1 24oz. jar pasta sauce
until heated through.
Get step by step photos & more: 6. Once all the meatballs are finished cooking, add them
https://www.budgetbytes.com/ to the pot of heated pasta sauce and stir to coat. If needed,
chicken-parmesan-meatballs/ allow them to heat for a few minutes in the sauce.
7. Serve the cooked and drained pasta topped with sauce
and meatballs.
4
WEEK F OU R
WEEK 4 WEEK OF /

BREAKFAST
1. Blueberry Almond Overnight Oats LEFTOVER

INGREDIENT
2. Country Breakfast Bowls SUGGESTIONS
Spinach - Chop extra

spinach and add to the
3. Pizza Pasta Salad
Pizza Pasta Salad.
LUNCH
4. Apple Dijon Kale Salad

Optional additional toppings: cheddar, rotisserie chicken. Red Onion - Finely
dice and add a small
spoonful to the top of
Coconut Curry Lentils.
DINNER
5. Chunky Ham and Bean Soup

Use remaining red
6. Creamy Coconut Curry Lentils with Spinach, Rice
onion to make Pickled
Red Onions.
Mozzarella - Wrap
tightly and freeze for
later use.
Celery - Cut into sticks

and serve as snacks
throughout the week, or
dice and freeze for use
in a soup later.
WEEK 4 WEEK OF /
SHOPPING LIST
CANNED GOODS: ❒ 1 cup Long grain white rice 6 ❒ 3 cups Baby spinach 6
❒ 1 ⅓ cups Unsweetened ❒ 1 lb. Rotini pasta 3

SAUCES-OILS-VINEGARS:
applesauce 1
❒ ½ cup Chopped Walnuts 4
❒ ¼ cup Apple cider vinegar 4
❒ ½ 12oz. jar banana pepper
rings 3 ❒ ¼ cup Chia seeds (optional) 1
❒ 5 1/2 tsp Dijon mustard 34
❒ 3 15oz. cans cannellini beans 5 ❒ 1 cup Old-fashioned rolled
❒ 1 Tbsp Cooking oil 5
oats 1
❒ 2 cups Chicken broth 5
❒ 1 ⅛ cups Olive oil 2346
MEAT:
❒ 1 13oz. can Coconut milk 6
❒ ¼ cup Red wine vinegar 3
❒ 1 lb. Cooked ham 5
❒ ½ 4oz. can sliced black olives 3
SPICES:
❒ 3 oz. Pepperoni 3
❒ 1 cup Salsa 2
❒ ¼ tsp Nutmeg 1
❒ 2 cups Vegetable broth 6 PRODUCE:
❒ ½ tsp Almond extract 1
DAIRY:
❒ 1 cup Blueberries (frozen or
fresh) 1 ❒ 1 Tbsp Curry powder 6
❒ 2 Tbsp Butter 2
❒ 1 lb. Carrots 56 ❒ ¾ tsp Garlic powder 23
❒ 2 Tbsp Grated Parmesan 3
❒ ¼ cup Cilantro (optional) 6 ❒ 1 tsp Smoked paprika 2
❒ 4 oz. Mozzarella 3
❒ 5 cloves Garlic 456 ❒ 1 Tbsp Italian seasoning 3
❒ 1 cup Shredded cheddar
❒ 1 tsp Grated fresh ginger 6 ❒ ¼ tsp Dried thyme 5
cheese 2
❒ 1 Granny smith apple 4
❒ 6 large Eggs 2
❒ ½ lb. Chopped kale 4
❒ 2 cups Milk 1
❒ ¼ cup Red onion 3
DRY GOODS:
❒ 2 Yellow onions 56
❒ ½ cup Sliced almonds 1
❒ 1 Green bell pepper 3
❒ 1 cup Brown lentils 6
❒ 3 Ribs celery 5
❒ ¼ cup Raisins 4
❒ 2 lbs. Russet potatoes 2
BREAKFAST
BLUEBERRY ALMOND
OVERNIGHT OATS
SERVINGS PREP TIME REFRIGERATE TIME TOTAL TIME
4 10 minutes 8 hours 8 hours 10 minutes
1 cup old-fashioned rolled oats 1. Add 1/4 cup oats, 1 Tbsp chia seeds, 2 Tbsp sliced almonds,
and a pinch of nutmeg to each resealable container.
¼ cup chia seeds (optional)
2. On top of the dry ingredients add 1/3 cup applesauce and 1/4
½ cup sliced almonds
cup blueberries to each container (four containers total).
¼ tsp nutmeg
3. Stir the almond extract into the milk, then add 1/2 cup milk
1 ⅓ cups unsweetened to each container. Stir the containers well to prevent the
applesauce chia seeds from clumping. Place a lid on the containers and
refrigerate for at least 8 hours or up to 4 days.
1 cup blueberries, frozen or
fresh 4. When ready to eat, simply stir with a spoon and then enjoy!
2 cups milk
NOTES *If you'd like to leave out the chia seeds, increase the
½ tsp almond extract oats to 1/3 cup per container.

https://www.budgetbytes.com/no-
sugar-added-blueberry-almond-
overnight-oats/
BREAKFAST
COUNTRY BREAKFAST BOWLS

4 20 minutes 40 minutes 1 hour
2 lbs. russet potatoes 1. Preheat the oven to 400ºF. Wash and cut the potatoes into
½-inch cubes.
2 Tbsp olive oil
2. Line a baking sheet with parchment paper, or rub 1 Tbsp of
1 tsp smoked paprika the olive oil over the surface of a large baking sheet. Spread
the potatoes out onto the baking sheet. Drizzle the remaining
½ tsp garlic powder
Tbsp of oil over the potatoes, along with the smoked paprika,
¼ tsp salt garlic powder, salt, and pepper. Toss to coat the potatoes in
oil and spices.
Freshly cracked black pepper
3. Roast the potatoes in the preheated oven for 40-45
6 large eggs minutes, or until they are golden brown and crispy. Stir once
halfway through roasting.
2 Tbsp butter
4. When the potatoes are close to being finished, crack the
1 cup salsa eggs into a large bowl and add a pinch of salt and pepper.
Gently whisk the eggs.
1 cup shredded cheddar cheese
5. Melt the butter in a large skillet over medium-low heat.
When the butter is melted, pour in the eggs. Gently move the
https://www.budgetbytes. eggs around the skillet until they are mostly solid, but still
com/country-breakfast-bowls- soft and glistening. Be careful not to over cook the eggs at
freezable/ this point because they will cook further when the breakfast
bowls are reheated.
6. To prepare the bowls, divide the roasted potatoes and
scrambled eggs between four freezer safe containers. Add 1/4
cup of salsa to each container then top with about 1/4 cup of
shredded cheese.
7. Chill the bowls in the refrigerator before transferring to the
freezer. Or, leave them in the refrigerator if you plan to eat
them within 4-5 days.
LUNCH
PIZZA PASTA SALAD

HOMEMADE ITALIAN DRESSING 1. Make the Italian dressing first so the flavors have a few
minutes to blend. Add the olive oil, red wine vinegar, Dijon,
½ cup olive oil
garlic powder, Italian seasoning, salt, pepper, and Parmesan
¼ cup red wine vinegar to a bowl or jar. Whisk the ingredients together, or place a lid
on the jar and shake until combined. Set the dressing aside.
1 tsp Dijon mustard
2. Cook the rotini according to the package directions
¼ tsp garlic powder (boil for 7-10 minutes, or until tender). Drain the pasta in a
colander and rinse briefly with cool water. Let the pasta drain
1 Tbsp Italian seasoning
well, shaking the colander every few minutes to remove
½ tsp salt excess water from the pasta.
3. While the pasta is cooking and draining, prepare the other

¼ tsp pepper
pasta salad ingredients. Cut the pepperoni in half or into
2 Tbsp grated Parmesan quarters, and chop the mozzarella into small cubes. Dice the
bell pepper and red onion. Drain the banana pepper rings
PASTA SALAD
and black olives.
1 lb. rotini pasta 4. When the pasta is cooked, cooled, and drained well,
transfer it to a large bowl. Add the rest of the prepared
3 oz. pepperoni
ingredients (pepperoni, mozzarella, bell pepper, red onion,
4 oz. mozzarella banana peppers, and black olives). Toss the ingredients to
combine.
1 green bell pepper
5. Give the dressing another shake or stir before drizzling it
¼ cup red onion over the pasta salad. Toss the pasta salad once again to coat
everything in the dressing. Serve immediately or refrigerate
½ 12oz. jar banana pepper rings
up to five days.
½ 4oz. can sliced black olives
https://www.budgetbytes.com/pizza-pasta-salad/
LUNCH
APPLE DIJON KALE SALAD

⅓ cup olive oil 1. Pull the kale leaves from the stems, then chop the kale into
bite-sized pieces. Rinse the kale well in a colander under cool
¼ cup apple cider vinegar
running water. Allow the kale to drain as you prepare the rest
1 clove garlic, minced of the salad.
1 ½ Tbsp Dijon mustard 2. In a blender combine the olive oil, apple cider vinegar,
Dijon mustard, clove of garlic, salt, and pepper. Blend until
¼ tsp salt the garlic is minced and the dressing is smooth.
¼ tsp freshly cracked pepper
3. Wash the apple and slice it into thin wedges, or dice it into
½ lb. chopped kale (about one cubes. Make sure the kale is as dry as possible, then divide
bunch) it between four containers. Divide the apples, walnuts, and
raisins between the containers as well. If you prefer softer
1 granny smith apple kale, add the dressing to each container and toss to coat the
kale in dressing. The kale will soften as it is refrigerated. If you
¼ cup raisins
want to keep the kale fresh and robust, pack the dressing in
½ cup chopped walnuts separate small containers and add it to the salad just before
eating each day.
apple-dijon-kale-salad/
DINNER
CHUNKY HAM AND BEAN SOUP

4 (about 1 1/2 cups each) 10 minutes 40 minutes 50 minutes
1 yellow onion 1. Dice the onion, peel and slice the carrots, slice the celery,
and mince the garlic.
½ lb. carrots
2. Dice the ham into bite-sized chunks. Add the ham and
3 ribs celery
cooking oil to a large soup pot. Sauté the ham for 3-5 minutes
2 cloves garlic over medium heat, or until it achieves a decent amount of
browning. Remove the browned ham to a clean bowl.
1 lb. cooked ham
3. Add the onion, carrots, celery, and garlic to the pot in place
1 Tbsp cooking oil
of the ham. Sauté the vegetables for about 5 minutes over
3 15oz. cans cannellini beans medium heat, or until the onions have softened. Allow the
moisture released from the vegetables to help dissolve the
¼ tsp dried thyme browned bits of ham from the bottom of the soup pot as you
stir.
freshly cracked black pepper
4. While the vegetables are sautéing, add one of the three

2 cups chicken broth (or more as
needed) cans of beans to a blender, with the liquid from the can, and
purée until smooth. Drain the remaining two cans of beans.
5. Add all three cans of beans (one puréed and two drained)
to the soup pot with the vegetables. Also add 1/4 tsp dried
thyme, some freshly cracked pepper (about 10 cranks of a
pepper mill), and 2 cups chicken broth. Stir to combine, then
turn the heat up to medium-high and allow the soup to come
to a boil.
6. Once it reaches a boil, turn the heat down to medium and

allow the soup to continue to boil for 15 minutes, stirring
Continued on next page ...
CHUNKY HAM AND BEAN SOUP CONTINUED
occasionally. As the soup boils it will reduce and thicken. If

the soup becomes too thick, add more chicken broth or water
to achieve your desired soup consistency.
7. After the soup has boiled for 15 minutes and has thickened,
stir the cooked ham back into the soup. Give the soup a
taste and adjust the salt or pepper to your liking. I did not
add any additional salt, but I did top each bowl with a little
fresh pepper. Serve hot, or divide into single portions and
refrigerate up to five days.

https://www.budgetbytes.com/chunky-ham-and-bean-soup/
DINNER
CREAMY COCONUT CURRY LENTILS

WITH CARROTS AND SPINACH
2 Tbsp olive oil 1. Mince the garlic, grate the ginger, and dice the onion. Add
the olive oil, garlic, and ginger to a deep skillet, Dutch oven,
2 cloves garlic
or soup pot. Sauté the garlic and ginger over medium heat for
1 tsp grated fresh ginger 1 minute, or just until the garlic becomes soft and fragrant.
2. Add the diced onion and sliced carrots to the pot and
1 yellow onion
continue to sauté over medium until the onion is soft and
½ lb. carrots, sliced translucent. Add the curry powder and continue to sauté for
about one minute more to toast the spices.
1 Tbsp curry powder*
3. Add the dry lentils and vegetable broth to the pot. Stir to
1 cup brown lentils (uncooked) dissolve any browned bits from the bottom of the pot. Place
a lid on top, turn the heat up to medium-high, and bring the
2 cups vegetable broth
broth to a boil. Once boiling, turn the heat down to low, and
1 13oz. can coconut milk let it simmer for 20 minutes, stirring occasionally.
3 cups fresh baby spinach 4. After simmering for 20 minutes the lentils should be tender
and most of the broth absorbed. Add the can of coconut milk
FOR SERVING (OPTIONAL) and stir to combine. Turn the heat back up to medium and
allow the skillet to come back up to a simmer. Let it simmer
without a lid for an additional 10 minutes, stirring often, to
1/4 cup chopped fresh cilantro thicken the mixture.
(optional)
5. Once thickened, turn the heat off. Add the fresh spinach
Get step by step photos & more: and stir gently until the spinach has wilted. Taste the mixture
https://www.budgetbytes.com/ and adjust the salt or curry powder to your liking, if needed.
creamy-coconut-curry-lentils-with-
6. Serve over a bowl of rice, and top with chopped cilantro if
spinach/
desired.
HUNGRY FOR MORE?
FOLLOW ME:
Copyright © 2021 Budget Bytes.
All rights reserved. Nothing contained herein constitutes nutritional or medical advice. The contents of this
book are protected by copyright. Unauthorized duplication is not allowed without express written permission.

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Copyright © 2021 Budget Bytes.

ABOUT THIS MEAL PLAN 6

HOW TO USE THIS

So, let’s get cooking, shall we?

Owner, Budget Bytes

CALENDARS AND SHOPPING LISTS

GENERAL INGREDIENT BUYING TIPS

Board Lunch Box

Broccoli Lunch Box

The Hummus Curry Chicken

MENU Leftover cooked portions are freezer-friendly

1. Banana Bread Baked Oatmeal LEFTOVER

Celery and Carrots -

4. Cold Peanut Noodle Salad the celery and carrots

Feta - Cut into 2oz.

Parsley - Chop extra

Bagels - Wrap tightly

❒ 4 Mini bagels 2 ❒ ½ cup Brown sugar 14 ❒ ½ bunch Fresh parsley 25

❒ ¼ tsp Sugar 5 ❒ 1 Bell pepper 5

❒ 3 8oz. cans Tomato sauce 7 FROZEN: SAUCES-OILS-VINEGARS:

❒ 2 oz. Feta 6 ❒ 1 red cabbage 46 SPICES:

BANANA BREAD BAKED

2 cups milk 6. Divde into six single-serving containers and refrigerate up

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THE BAGEL BREAKFAST BOX

LUNCH BOX INGREDIENTS

1 cup grape tomatoes

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THE CHEESE BOARD

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COLD PEANUT NOODLE SALAD

3 Tbsp natural-style ingredients in a bowl or blender. Whisk or blend until smooth.

¼ cup salad oil* 3. Meanwhile, shred the cabbage as finely as possible

SALAD using either a knife or the shredding attachment of a food

SMOKY ROASTED SAUSAGE

FOR SERVING undisturbed, lid in place, for an additional 5 minutes. Fluff

8. To serve, add about 3/4 cup rice to each bowl or container

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VINAIGRETTE SLAW WITH FETA

MENU Leftover cooked portions are freezer-friendly

1. Apple Cinnamon Cottage Cheese Bowls LEFTOVER

Cheddar - Use some

4. Tuna Salad Lunch Box wrap and freeze any

a bed for the tuna salad

❒ 8 large Flour tortillas 2 ❒ 4 tsp Baking powder 7 ❒ ⅓ cup Ranch dressing 3

❒ 2 Pita breads 3 ❒ 1 cup Long grain white rice 5 ❒ ½ cup Mayonnaise 4

❒ 1 Tbsp Brown sugar 56 ❒ ⅜ cup Cooking oil 357

❒ 1 6oz. can Tomato paste 6 ❒ 1 Boneless, skinless chicken SPICES:

❒ 1 cup Whole Milk 7 ❒ 2 Yellow Onion 26

❒ 2 Green bell peppers 25

❒ 1 cup All-purpose flour 7 SAUCES-OILS-VINEGARS:

APPLE CINNAMON COTTAGE

4 Tbsp maple syrup

1/4 tsp cinnamon

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5. Push the eggs in toward the center of the skillet as they

6. To assemble the burritos, add a scoop of scrambled eggs