Welcome to Week 28 of the $75 Weekly Menu Plan, where we’re bringing you a mix of new, flavorful recipes like One-Pot Lemon Garlic Chicken with Vegetables and Crispy Baked Chicken Tenders with Sweet Potato Fries. Each meal is designed to keep your grocery bill on track without sacrificing taste or variety.
This week’s plan is packed with fresh ingredients, vibrant recipes, and creative snack ideas—all designed to keep your family’s meals delicious while staying within budget. Let’s dive into Week 28 with a menu plan filled with delicious, family-friendly meals!
$75 Weekly Menu Plan Week 28: (July 8, 2024 – July 14, 2024)
Weekly Grocery List (Walmart Prices)
Proteins:
- Chicken Thighs (1.5 lbs) – $4.50
- Chicken Breasts (1 lb) – $3.49
- Ground Turkey (1 lb) – $4.00
- Eggs (1 dozen) – $2.24
Dairy:
- Milk (1 gallon) – $3.00
- Shredded Cheddar Cheese (8 oz) – $2.00
- Greek Yogurt (32 oz) – $3.00
- Butter (1 lb) – $2.98
Produce:
- Sweet Potatoes (2 large) – $2.00
- Bananas (6 count) – $1.00
- Apples (3 lbs) – $4.00
- Carrots (2 lbs) – $1.96
- Zucchini (3 count) – $2.52
- Broccoli (1 head) – $1.69
- Bell Peppers (3 count) – $3.28
- Romaine Lettuce (1 head) – $1.68
- Onions (3 count) – $2.34
- Garlic (1 bulb) – $0.50
- Lemons (2 count) – $1.00
- Fresh Spinach (bag) – $2.00
Pantry:
- Jasmine Rice (2 lbs) – $2.00
- Canned Diced Tomatoes (two 15 oz cans) – $1.44
- Chicken Broth (32 oz) – $1.22
- Pasta (1 lb) – $1.00
- Bread Crumbs – $2.00
- Olive Oil (16 oz) – $3.48
- Soy Sauce (10 oz) – $1.64
- Honey (from pantry)
- Paprika – $1.00
Seasonings:
- Salt (from pantry)
- Pepper (from pantry)
- Garlic powder (from pantry)
- Italian seasoning – $1.00
Snacks/Extras:
- Granola Bars (12 count) – $2.88
- Pita Chips (12 oz) – $2.88
- Dried Fruit (8 oz) – $3.00
Total Estimated Cost: $72.72
$75 Weekly Menu Plan Week 28:
Monday, July 8:
- Breakfast: Greek yogurt parfait with fresh fruit and granola 🍓🥣
- Lunch: Chicken salad wraps with shredded cheddar, romaine lettuce, and tomatoes 🌯
- Dinner: One-Pot Lemon Garlic Chicken with Vegetables served with jasmine rice 🍗🍋
Recipe:
- 1.5 lbs chicken thighs ($5.94)
- 3 carrots, peeled and chopped ($0.75)
- 2 zucchini, sliced ($1.68)
- 1 onion, sliced ($0.78)
- 1 lemon, juiced ($0.50)
- 3 cloves garlic, minced ($0.15)
- 2 tbsp olive oil (from pantry)
- Salt, pepper, and Italian seasoning (from pantry)
Instructions:
- In a large skillet or pot, heat olive oil over medium heat.
- Season the chicken thighs with salt, pepper, and Italian seasoning.
- Sear the chicken for 3-4 minutes on each side until browned. Remove from the skillet and set aside.
- Add the carrots, zucchini, and onion to the skillet and sauté for 5 minutes.
- Add garlic and lemon juice, cooking for an additional minute.
- Return the chicken to the pot, cover, and let simmer for 15-20 minutes until the chicken is fully cooked and vegetables are tender.
- Serve hot and enjoy!
Side Dish:
- Jasmine Rice:
- 1 cup jasmine rice (from 2 lbs) ($0.50)
Instructions:
- Prepare the One-Pot Lemon Garlic Chicken with Vegetables and serve alongside jasmine rice.
Tuesday, July 9:
- Breakfast: Veggie omelet with spinach, onions, and bell peppers 🍳
- Lunch: Leftover lemon garlic chicken wraps with spinach 🌯
- Dinner: Ground turkey tacos with a side of tortilla chips and salsa 🌮
Recipe:
- 1 lb ground turkey ($4.00)
- 6 tortillas (from pantry) ($1.20)
- 1/2 cup shredded cheddar cheese (from 8 oz) ($1.00)
- 1 bell pepper, diced (from 3 count) ($1.09)
- Tortilla chips (from 12 oz) ($1.25)
- Salsa (from pantry)
Instructions:
- Cook the ground turkey with diced bell peppers and taco seasoning (from pantry).
- Serve the turkey mixture in tortillas with shredded cheddar cheese and a side of tortilla chips and salsa.
Wednesday, July 10:
- Breakfast: Banana Muffins 🍌
- Lunch: Leftover turkey tacos 🌯
- Dinner: Crispy Baked Chicken Tenders with Sweet Potato Fries 🍗🍠
Recipe:- 1 lb chicken breasts, sliced into strips ($3.49)
- 2 large sweet potatoes, cut into fries ($2.00)
- 1 cup bread crumbs (from pantry)
- 1 egg, beaten (from 1 dozen) ($0.18)
- 1 tbsp olive oil (from pantry)
- Salt, pepper, paprika, and garlic powder (from pantry)
Instructions:
- Preheat the oven to 400°F.
- Toss the sweet potato fries with olive oil, salt, pepper, and paprika, and spread them on a baking sheet.
- Bake the fries for 25-30 minutes, flipping halfway through.
- In a shallow dish, dip each chicken strip into the beaten egg, then coat with bread crumbs seasoned with salt, pepper, and garlic powder.
- Place the chicken strips on a separate baking sheet and bake for 15-20 minutes, or until crispy and golden.
- Serve with a dipping sauce of your choice!
Instructions:
- Prepare the Crispy Baked Chicken Tenders and Sweet Potato Fries for dinner.
Thursday, July 11:
- Breakfast: Scrambled eggs with toast and apple slices 🍳🍞🍏
- Lunch: Leftover chicken tenders with sweet potato fries 🍗🍠
- Dinner: Cheesy Spinach and Rice Casserole 🥘
Recipe:- 2 cups jasmine rice (from 2 lbs) ($1.00)
- 1 bag fresh spinach ($2.00)
- 1 cup shredded mozzarella cheese ($1.50)
- 1 cup shredded cheddar cheese ($1.50)
- 1 onion, diced ($0.39)
- 2 cloves garlic, minced ($0.10)
- 1/2 cup milk (from gallon) ($0.25)
- Salt, pepper, and paprika (from pantry)
Instructions:
- Cook the jasmine rice according to package instructions.
- Preheat the oven to 350°F.
- In a skillet, sauté the onion and garlic until soft.
- Add the fresh spinach and cook until wilted, about 2-3 minutes.
- In a large mixing bowl, combine the cooked rice, sautéed spinach mixture, mozzarella cheese, cheddar cheese, milk, salt, pepper, and paprika.
- Transfer the mixture into a greased baking dish and bake for 25-30 minutes, or until the cheese is bubbly and golden.
- Serve as a main dish or side dish!
Side Dish:
- Cucumber and Tomato Salad:
- 1 cucumber, sliced ($0.75)
- 2 tomatoes, diced (from 4 count) ($1.24)
- Salt, pepper, olive oil, and vinegar (from pantry)
Instructions:
- Prepare the Cheesy Spinach and Rice Casserole and serve with a refreshing cucumber and tomato salad.
Friday, July 12:
- Breakfast: Greek yogurt with granola and dried fruit 🥣🍯
- Lunch: Leftover spinach and rice casserole wraps 🌯
- Dinner: Cajun Shrimp and Sausage Skillet 🍤🍲
Recipe:- 1 lb shrimp, peeled and deveined ($8.00)
- 8 oz smoked sausage, sliced ($3.00)
- 1 bell pepper, sliced ($1.09)
- 1 onion, sliced ($0.78)
- 2 cloves garlic, minced ($0.10)
- 2 tsp Cajun seasoning (from pantry)
- 1 tbsp olive oil (from pantry)
Instructions:
- Heat olive oil in a large skillet over medium heat.
- Add the sliced sausage and cook until browned, about 4-5 minutes. Remove and set aside.
- Add the sliced bell pepper, onion, and garlic to the skillet. Cook until softened, about 3-4 minutes.
- Add the shrimp and Cajun seasoning, stirring to combine. Cook for another 3-4 minutes until the shrimp are pink and fully cooked.
- Return the sausage to the skillet and toss to combine.
- Serve with jasmine rice or over pasta for a complete meal!
Side Dish: Serve with jasmine rice and cheddar bay biscuits.
Saturday, July 13:
- Breakfast: Veggie omelet with spinach, onions, and bell peppers 🍳
- Lunch: Leftover Cajun shrimp and sausage wraps 🌯
- Dinner: Grilled chicken Caesar salad with homemade croutons 🥗
Recipe:
- 1 lb chicken breasts, grilled and sliced ($3.49)
- 1/2 head romaine lettuce, chopped ($0.84)
- 1/4 cup shredded cheddar cheese (from earlier) ($0.50)
- 1/2 cup croutons (made from toast)
- Caesar dressing (from pantry)
Instructions:
- Grill the chicken breasts and slice thinly.
- Toss chopped romaine lettuce with shredded cheddar, croutons, and Caesar dressing.
- Top with grilled chicken slices and serve.
Sunday, July 14:
- Breakfast: Scrambled eggs with spinach and toast 🍳🍞
- Lunch: Leftover chicken Caesar salad wraps 🌯
- Dinner: Vegetable and Bean Enchiladas 🥘
Recipe:- 8 tortillas (from pantry)
- 1 can black beans, drained and rinsed ($0.72)
- 1 cup shredded cheddar cheese ($1.50)
- 1 bell pepper, diced ($1.09)
- 1 onion, diced ($0.39)
- 1 can diced tomatoes ($0.72)
- 2 cloves garlic, minced ($0.10)
- 1 tbsp olive oil (from pantry)
- 1 tsp cumin and chili powder (from pantry)
- Alternatively, use homemade enchilada sauce
Instructions:
- Preheat the oven to 375°F.
- In a skillet, heat olive oil and sauté the onion, garlic, and bell pepper until soft.
- Add the black beans, cumin, and chili powder, and cook for 2-3 minutes.
- Stir in the diced tomatoes and cook for another 3-4 minutes.
- Divide the vegetable mixture between tortillas, roll them up, and place them seam-side down in a baking dish.
- Top with shredded cheddar cheese and bake for 20-25 minutes, until the cheese is melted and bubbly.
- Serve with a side salad or rice!
Snack Ideas for Week 28:
- Greek yogurt with granola and honey: A refreshing snack.
- Yoders Peanut Butter Pie: Sweet and delicious!
- Pita chips with hummus: A crunchy and savory snack.
- Banana slices with cream cheese and honey: A light, creamy snack.
- Carrot sticks with hummus: Healthy and satisfying.
Tips for Week 28:
- New dishes: This week introduces fresh new meals, including One-Pot Lemon Garlic Chicken and Crispy Baked Chicken Tenders.
- Balance your meals: Incorporate healthy snacks like yogurt, fruit, and veggie-based sides to keep meals light and balanced.
- Maximize leftovers: Use leftovers from dinners, like chicken or casserole, for wraps or quick lunch options the next day.
- Prep ahead: Prep veggies and snacks early in the week to make mealtime easier and faster.
This Week 28 meal plan brings exciting new flavors and recipes to your table, like Crispy Baked Chicken Tenders and Cheesy Spinach and Rice Casserole, all while staying within your $75 budget.
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