You asked for it! Here’s a comprehensive meal plan + grocery list for a week. This is generally based on two adults because that was the overwhelming ask - and y’all reading with children or y’all single folks can add or subtract where you see fit. Honestly, the proteins will basically stay the same, and it’s the veggies and starches that might move around.
When I started research for this series, I quickly realized that there are too many variables to make a grocery list that will cost everybody, everywhere $100, so I figured I’d base it on my local Whole Foods because it certainly won’t cost you more anywhere else. This list amounts to $102 but I’m almost certain you have at least one item on it at home already. Also this article should cost at least $3 so everything will be okay.
A few more notes -
This list is based in organic meat + produce. I understand that budget takes priority and again, the healthiest meal is one that feeds you and your family - I based this on organic produce and protein prices, if you are called to lower the number then you know what to do.
This list does not include the “basics” - olive oil, salt, cookware, etc. I’m not a magician.
I cook everything in my life in either an enameled dutch oven or a cast iron pan. I really advise you all to invest in one. Dutch ovens are wildly expensive if you google them, but Target recently put out a line of enameled cast iron cookware that I have tested extensively and stand behind 100%. The line is called Figmint. If you’re new to cast iron, I’d go with enamelware first - it’s forgiving, and it’ll give you a chance to play with heat distribution without worrying too much about seasoning and the like.
As far as spices and herbs, for Christ’s sake do not buy these at Whole Foods. In general, spices are a robbery - especially if they come in a tiny glass jar. If you’re in Phoenix, I implore you to visit Baiz and shop their spice section. We’re talkin huge bags of aleppo for $3.99. Where herbs are concerned, if you can, just grow your own. You can grow a lot more than you think in a very small space. If that’s not an option, again, any ethnic market will have fresh herbs on deck for a buck or so a bundle.
Bulk is the way. If you find that after this week, you really love lentils or chickpeas - check out www.nuts.com - fabulous prices and amazing product.
I don’t know who demonized the crockpot or why none of these toy ass TikTok chefs use one, but we love hands free low temp cooking in this house. You should own a crock pot.
I have nothing to do with the processed foods you put in your body. Pound for pound, snacks, dips, and pre packaged ready-to-eat foods are what drive up your grocery cost - this is a guide only for what you will make yourself.
There are things you should always have in your pantry if you plan to use my recipes and guides, and they’re not included in this week’s budget because they sort of span the month. These include apple cider vinegar, tahini, aleppo, sumac, curry powder, etc.
Okay! Here we go.
Proteins
1 whole chicken - approx. $20
1.5lb chicken thighs - approx. $6
1lb chicken sausage - flavor is up to you approx $6
1lb beef chuck stew meat - approx $9
36ct. eggs - approx $12
Dairy
1qt organic plain whole milk yoghurt - $5
16oz unsalted butter - $5
Pantry
2 cans organic garbanzo beans - $2.50
1 can coconut milk - $2
1 large can crushed tomatoes, fire roasted if you choose $3
Produce
2 bunches lacinato kale, or green kale - $3.50
2 fennel bulbs - $4.50
3lb bag organic carrots - $3
1 head organic red cabbage - $4
1 bag organic onions - $3
3 heads organic garlic or pre-peeled $3
4 organic shallots or pre-peeled $3
1 bunch each - dill, parsley, scallion $3
2 lemons or mandarins - $1.50
The Plan -
Breakfast - yoghurty eggs with caramelized onions and kale. I eat the same breakfast every day, it rocks.
Lunch - Coconut + tomato soup with garbanzos for protein, roasted cabbage salad with chicken sausage
Dinner - one-pan chicken with fennel and kale, beef stew with roasted carrots and garlic, one pot chicken baked with yoghurt + tomato soup
The Process -
I hope this can encourage y’all to start processing your produce as soon as it gets home from the grocery store. This will make your life considerably easier, and front loading your week with prep makes dinner a happier time.
Immediate Prep -
Peel and slice all of your onions. You can store them in a gallon ziploc bag until you’re ready to use them. The shape of them is entirely up to you, but I like to halve, halve, and slice.
Strip your kale and keep the stems in a separate container.
Make your eggs twice this week if you want to meal prep, or once daily if you enjoy the breakfast ritual. The process remains the same.
The whole chicken will be the first item we cook, because we need its bones for the rest of the week. We’re using every single thing we buy, often more than once.
On to the recipes.
One Pan Yoghurty Chicken with Fennel + Kale (dinner for days 1 + 2)
A whole chicken is your best friend for budget eating. Every week’s meal plan will have one whole chicken on it. The bones make stock, the fat cooks vegetables. It’s a magical thing.
1 whole chicken, spatchcocked, skin dried
1 stick unsalted butter, room temp
1/4 cup yoghurt
2 cloves garlic, minced or grated
zest of one mandarin or lemon, keep the fruit and cut in half
2 fennel bulbs, butts cut off and kept, fennel quartered
Kale stems, chopped into .5 inch chunks
2 shallots, quartered
1 bunch dill, minced finely with the stems
2tbsp aleppo pepper
2tbsp sumac
olive oil, salt, whatever herbs or seasonings you have on hand instead or want to substitute
Spatchcock your chicken a few hours prior to cooking. Keep the spine, the neck that probably came with your bird in a bag, and all of the organs in the fridge for later. Lay flat, skin side up, in the refrigerator, uncovered. Sprinkle skin and underside, under the wings and legs, and every other nook and cranny with salt. This will draw moisture out of your bird and make for a delightfully crispy skin later on. If you find yourself in a hurry, you can dry off your bird with a paper towel instead and think about all of the ways your poor time management has ruined your life while you eat it later.
When you’re ready to cook your bird, pat the skin dry and allow her to come to room temp while you prep what you need.
In a small bowl, add butter, yoghurt, dill, garlic, zest, and spices. Mash together with a fork until incorporated.
It’s time to violate your bird. Your task is to separate the skin from the flesh, while keeping it intact and still connected to the bird either at the neck or the rump. The butcher likely made this decision for you. Slide three fingers (oh god) under the skin, and gently create space along the thighs, breast, and definitely not the wings.
With a spoon, add a little bit of butter mixture at a time until the inside of the bird is covered, making sure to save some for the underside as well.
Toss fennel, kale stems, and halved citrus in olive oil with a pinch of salt.
To a hot cast iron skillet, dump this mix and allow to gently sear on medium high heat until fennel is bronzed on its flat sides. Flatten out the contents of the pan and add your bird, right on top.
Into the oven for a length of time that totally depends on the weight of your bird, but certainly for forty five minutes to an hour. She’s done when she’s 165 in her thickest point.
After the first thirty minutes, baste the bird with the juices every fifteen minutes or so. At the last moment, find the roasted citrus in the pan and squeeze over the skin. You can do this with a set of tongs. The sugar from the juice will be quick to burn, so keep an eye on her while this final caramelizing occurs. The skin will be a deep brown, black in parts where the yoghurt broke through. Embrace some char.
After your bird is rested, remove the vegetables from the pan for eating tonight + tomorrow, but reserve all of the liquid. While you’re eating dinner, drop all of the onions you prepped earlier into the pan, and simmer on medium - low until they’re fully cooked and caramelized. These onions will be a base for a number of things this week, and the flavor will be unmatched.
Whether you eat your chicken legs first, or you simply remove all of the meat from the bone prior to packing up for the night, place all chicken bits (neck, spine, bones) into a dutch oven or crock pot with fennel butts, one head of garlic sliced crossways, a tablespoon of salt and cook overnight. If in a crockpot, set to high. Add 4qt water before bed to top off and set to medium. If in dutch oven or pot, bring to a boil then set to the lowest possible simmer. Watch for water levels an simmer overnight. We’ll be using the stock in the afternoon.
Yoghurty Eggs
In my valid opinion, yoghurt is what makes eggs taste good.
You’ll need your eggs, and:
1/2 cup yoghurt
stripped kale, chopped into little bits
1/4 of your caramelized onions
2 cloves of garlic, raw, either grated or chopped super fine
1tbsp butter or ghee
salt, pepper, aleppo, spices of choice
Take your eggs and whisk them with whisk or fork aggressively until no separation between yolks and whites. Add your yoghurt and repeat the process. I find a fork works best, but when I’m prepping large quantities, I throw this into my kitchenaid. Add your raw garlic and spices.
To a pan on medium heat, add your butter, onions, and kale, sauteeing until your kale diminishes in size and add your eggs. Stir semi frequently so as not to form a fried base. The yoghurt keeps your eggs moist and the raw garlic cooks ever so slightly for a really nice kick.
Coconut + Tomato + Yoghurt Soup
This is a base recipe which you can take into a lot of different directions, depending on your food budget and preferences. You can add fried prosciutto, hot peppers, butternut squash, curries, harissas, etc. This recipe is your starting point.
You’ll need:
can of coconut milk
can of fire roasted or plain tomatoes
2 carrots, diced
1/4 cup caramelized onions
4 cloves of garlic, halved
2 shallots, diced
1 cup yoghurt
2 cans garbanzo beans
2qt chicken stock from chicken dinner
2tbsp butter
salt, pepper, aleppo, spices of choice
Into a dutch oven or soup pot over medium-low, add butter, then add caramelized onions, shallot, garlic, and carrots. Sautee until shallots and garlic are extremely fragrant, but not burnt - this should take ten minutes or so and allow your carrots to soften. Into this mixture, add garbanzo beans, half of your yoghurt, a can of tomatoes, spices, and salt - if you’re unsure, start with 1tbsp and adjust from there.
Stir together until tomato starts to stick to the bottom, careful not to burn. Add your chicken stock and scrape up any bits from the bottom of the pan.
Cover and simmer for twenty minutes, then remove the lid and add your can of coconut milk and the other half of your yoghurt. Adjust seasonings to your preference, then blend together using either an immersion blender or the tedious process of pouring into a vitamix. You can purchase an immersion blender for around $25 and I highly recommend it going on your list.
Serve this soup with a drizzle of olive oil on top, or add in your favorite grains for a protein boost.
Beef Stew
A few hours before you make this, grab two heads of garlic, slice crosswise, drizzle with olive oil and wrap in foil. Put into your oven at 285 for about three hours. You’ll be left with some gooey, amazing roasted garlic which we’ll be using here.
You’ll need:
Chuck roast
1qt chicken stock
2 heads roasted garlic
remaining caramelized onions
1 shallot, diced
all of our carrots, two chopped, the rest sliced longways
1 cup of your tomato soup
one shallot
about 1 cup of any other vegetables you’d like to add that you may have in your freezer or needing to use up, including potatoes - make sure they’re chopped
This is one of my favorite meals, and it’s so incredibly simple. All you need for tasty food is a hard sear, a sharp knife and some salt. I swear by this.
If you’re cooking this in a dutch oven, you’ll do these steps in there. If you’re using a crock pot, you’ll sear in a pan and transfer in.
Lay out your beef. If it’s pre cut, great, if not, cut it into 1-inch cubes. Season generously with salt only and allow to sit while you prep your other ingredients.
Into a blazing hot dutch oven or skillet, add a squirt of oil and your beef. Allow beef to not just turn grey but actually turn brown - we need to hard sear to have tasty stew. This takes time. Spend time with your pan, enjoy the smells, watch some fat come out and once your beef is seared and brown on all sides, remove it and set aside for a moment. Reduce your heat and add the onions, shallot, and diced carrots, just like we did for our soup. When highly fragrant, add your beef, gooey roast garlic, tomato soup, and stir until incorporated. Season with all spices you desire, but hold off on more salt for now. If you’re cooking in your dutch oven, top with chicken stock and set into oven at 325 for two hours. If you’re cooking in your crockpot, set to high for about 4, but check for doneness and tenderness of beef.
For your roasted carrots, heat our oven to 400 degrees. Score each flat side of your sliced carrots down the middle with the tip of our knife. Drizzle generously with olive oil and about 2tbsp of salt, and really rub it all together - we want the salt to create little cuts in the carrots to really penetrate. Lay the carrots flat side down and pop into the oven for thirty minutes. After thirty minutes, flip them over and roast until the tips are dark brown and carrots are sizzling. After this point, feel free to add other seasonings, but not a moment before - they will burn. The carrots will absorb the flavors in the turned off oven while they cool down.
Cabbage + sausage
This is about as simple as it gets, friends - and one of my favorite meals.
You’ll need:
Head of cabbage, quartered, then quarters halved
Chicken sausage
Shallot, sliced
mandarin / other citrus, sliced
Preheat your oven to 375. In a cast iron skillet, sear your sausage until brown on all sides, then remove. Into rendered out fat, add your shallot, then lay cabbage down, flat sides down. Drizzle with olive oil. No salt yet. Turn off the skillet.
Flip over your cabbage until it’s been browned (nicely) on all flat sides, then use tongs to lay cabbage on the curvy side. Add your chicken sausage back into the pan, throughout the cabbage. Add sea salt, any other spices you desire, and juice the mandarins over the cabbage. Toss the citrus into the pan as well.
Throw the skillet into your oven and cook for 20 minutes. Your cabbage will be purely divine.
In Health,
A
LOVE this
How is this content free??? Thank you. Absolutely going to go grocery shopping tonight for the week