Welcome to our $75 Weekly Meal Plan for Week 4 (January 22, 2024 – January 28, 2024) , designed to feed a family of four.
In Week 4, we’re switching things up with fun, creative meals that the whole family will love. From tacos and enchiladas to baked pasta and roasted meats, this week’s menu introduces bold flavors and comfort foods while keeping costs in check.
With a focus on versatility, you’ll find yourself using leftovers creatively, reducing waste, and enjoying meals that feel fresh every day.
Weekly Grocery List (Walmart Prices)
Produce:
- Bananas (8 count) – $1.56
- Apples (5 count) – $3.28
- Romaine lettuce (1 head) – $1.68
- Bell peppers (3 count) – $3.28
- Onions (3 large) – $2.34
- Carrots (2 lb) – $1.96
- Potatoes (5 lbs) – $2.64
- Minced Garlic (80z) – $2.16
- Frozen mixed vegetables (32 oz) – $2.00
- Avocados (2 count) – $1.66
- Tomatoes (4 count) – $1.96
- Celery (1 bunch) – $1.48
- Zucchini (3 count) – $2.52
Proteins:
- Eggs (1 dozen) – $2.24
- Ground beef (2 lbs) – $10.24
- Chicken breasts (3 lbs) – $8.94
- Shredded cheddar cheese (16 oz) – $3.74
- Shredded mozzarella cheese (8 oz) – $1.97
Dairy:
- Milk (1 gallon) – $3.82
- Plain yogurt (32 oz) – $3.32
Pantry:
- Whole wheat sandwich bread (2 loaves) – $2.64
- Spaghetti noodles (32 oz) – $2.00
- Black beans (15 oz can) – $0.72
- Chicken broth (32 oz) – $1.22
- Pasta sauce (24 oz) – $1.28
- Tortilla shells (10 count) – $2.78
- Canned diced tomatoes (2 cans) – $1.44
- Salsa (16 oz) – $1.48
Snacks/Extras:
- Popcorn kernels (16 oz) – $1.98
- Tortilla chips (12 oz) – $2.48
Total: $80.81 (Prices may vary slightly depending on location)
$75 Weekly Meal Plan: January 22, 2024 – January 28, 2024
Monday (January 22):
- Breakfast: Oatmeal with banana slices and peanut butter
- Lunch: Chicken Salad Sandwiches 🥪 (using leftover chicken breasts)
- Dinner: Beef Tacos 🌮
Tuesday (January 23):
- Breakfast: Scrambled eggs with toast
- Lunch: Turkey and cheese wraps with tortilla chips 🥪
- Dinner: Chicken and Rice Casserole 🥘
Wednesday (January 24):
- Breakfast: Smoothie (frozen berries, yogurt, and milk)
- Lunch: Leftover Beef Tacos with tortilla chips
- Dinner: Spaghetti with Meat Sauce 🍝
Thursday (January 25):
- Breakfast: Peanut butter toast with apple slices
- Lunch: Chicken Caesar Salad 🥗 (use leftover chicken breasts, lettuce, and shredded cheese)
- Dinner: Stuffed Bell Peppers 🌶️
Friday (January 26):
- Breakfast: Oatmeal with cinnamon and honey
- Lunch: Grilled Cheese Sandwich with carrot sticks 🥪
- Dinner: Chicken Fajitas 🌮
Saturday (January 27):
- Breakfast: Scrambled eggs with avocado slices and toast
- Lunch: Tuna Salad Sandwiches 🥪 (use canned tuna from stock)
- Dinner: Zucchini Lasagna 🍲 (Recipe: Zucchini Lasagna from Budget101.com)
Sunday (January 28):
- Breakfast: Smoothie (banana, yogurt, and peanut butter)
- Lunch: Leftover Zucchini Lasagna
- Dinner: Lemon Garlic Sheet Pan Chicken and Vegetables 🍗
Lemon Garlic Chicken and Vegetables
- Marinade:
1/4 cup olive oil (from pantry), 1 lemon (use 1 of the 4 tomatoes), 4 cloves garlic (from 1 bulb), 1/2 Tbsp dried oregano (from pantry), 1/2 tsp salt (from pantry), freshly cracked pepper (from pantry) - Chicken and Vegetables:
2 bell peppers (from 3 count), 1 onion (from 3 count), 1 zucchini (from 3 count), 1.5 lbs chicken breasts (from 3 lbs) - Toppings:
15 olives (optional), 2 oz shredded mozzarella cheese (from 8 oz), handful fresh parsley (optional) - For Serving (optional):
4 cups cooked rice (from 2 lbs)
Instructions:
- Prepare the Marinade: Combine olive oil, juice from one of the tomatoes (instead of lemon juice), minced garlic, oregano, salt, and pepper in a bowl.
- Prep the Vegetables: Cut the bell peppers, onion, and zucchini into 1-1.5 inch pieces. Place them on a large baking sheet and toss with half of the lemon garlic marinade. Roast in a preheated oven at 400ºF for 10 minutes.
- Prepare the Chicken: Pound the chicken breasts to an even thickness, cut each in half, and coat them with the remaining marinade.
- Combine Chicken and Vegetables: After the vegetables have roasted for 10 minutes, stir them and move them to the sides of the baking sheet. Place the chicken in the center and return the sheet to the oven. Bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165ºF.
- Finishing Touches: Remove the baking sheet from the oven. Top the chicken and vegetables with shredded mozzarella, parsley (optional), and olives (optional). For extra browning, broil for 5 minutes before serving.
- Serve: Serve the chicken and vegetables with rice (optional) for a complete meal.
This budget-friendly Lemon Garlic Chicken and Vegetables recipe is adapted to make the most of the ingredients in your weekly meal plan, offering a delicious and filling dinner for the family. If you have other veggies, use them!
Snack Ideas:
- Butterbeer Popcorn
- Apple slices with peanut butter
- Fake Nachos: Tortilla chips with melted cheese and salsa
- Traditional No Bake Cookies
- Celery Sticks with Peanut Butter
This Week 4 meal plan offers a diverse selection of recipes, ensuring variety and ample portions for a family of 4. The meals incorporate fresh ingredients and pantry staples to stay within the $75 budget.
Tried this week’s menu? Mention @Budget101com or tag #Budget101
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