Saturday, February 19, 2011

Clean Eating Low-Cost Meal Plan Monday 2/14

Okay, so it’s not technically Monday but here was the meal plan I made for this week based on the current sale at Publix. The sale doesn’t actually end until 2/22 here in Pensacola (2/23 in other places) so you could still use it for next week.

Step 1: Find out what meat and produce is on sale for the weekThis week at Publix, Mild Italian Sausage, Boneless Pork Loin Country Ribs, and Jenny-O Ground Turkey are on sale. In the produce section onions, red peppers, green peppers, zucchini, and baby Portabella mushrooms are also on sale.

Step 2: Take an inventory of your pantry and freezer, check out what other items are on sale, and pick several recipes that use those ingredients.There are great prices for chicken broth, canned tomatoes, and frozen veggies this week and I have a bunch of whole wheat pasta and brown rice in my pantry but I don’t have any cooked brown rice, diced onions, or diced peppers left in my freezer.

Step 3: Take a look at your calendar for the week and see which nights you’ll have more time to cook and which nights you won't and plan your menu accordingly.This will be different for every family but, in general, I cook 3 or 4 nights a week and we eat something from our freezer stash the other nights.

Step 4: Get all of the recipes together and make a shopping list of what you’ll need.Pork Ragout over Brown Rice
Classic Vegetarian Tacos
Lean Stuffed Peppers
Mushroom Ragout
over Whole Wheat Angel Hair Pasta
Chocolate Walnut Zucchini Bread

Here is a shopping list for the complete menu based on you having nothing in your pantry or freezer. You will obviously omit the items that you already have. Go HERE for an explanation of the couponing abbreviations. The items that are on sale will have their sale price and brand (if applicable) in italics. The items with coupon matchups will have the coupon info listed just below them.


  • 4 large onions (Sweet Onions, $.99/lb)
  • Head of garlic or jar of minced garlic
  • 4 packages of Baby Portobella Mushrooms ($1.69)
  • 1 cup cauliflower florets (Eat Smart Vegetables, 10 or 12 oz, $1)
  • 1 bag fresh spinach
  • 2 green bell peppers ($1.49/lb)
  • 3 red bell peppers ($2.49/lb)
  • 1 bag fresh kale
  • 2 medium zucchini ($1.49/lb)
  • 1 ½ lbs pork loin country style ribs ($2.99/lb)
  • 1 package mild Italian sausage ($2.99/lb)
  • 1 package Jenny-O 93% lean ground turkey, 20 oz, ($2.99)

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