Meal Plan #8: A Little Spice on a Budget

A 5-day meal plan with a grocery list at the end.

Hey everyone. Gigi here. I’m taking over the newsletter from Dianna.

Below is my first meal plan for you. There is a grocery list at the end.

P.S. Here is my intro post. Join the discussion.

Share

Breakfast: Easy Scrambled Eggs with Tomatoes

/Depositphotos.com

Ingredients for 5 meals:

  • 10 eggs

  • 5 green bell peppers

  • 10 tbsp chopped cilantro

  • 2 tsp of ground black pepper

  • 2 tsp of Mrs Dash seasoning (salt-free)

  • 5 tbsp butter

  • 5 tsp onion flakes 

  • 5 tomatoes diced

  • 1 cup of shredded cheddar cheese

Instructions

  1. Add the eggs in a bowl. Toss in chopped bell pepper. 

  2. Add the onion flakes, pinches of ground black pepper, diced tomato, and Mrs Dash seasoning. Next, add the butter into the egg batter along with the chopped cilantro.

  3. Whisk everything for at least 2-3 minutes.

  4. Heat a skillet, add the butter and let it melt.

  5. Add the whisked eggs and toss. Cook the eggs and start scrambling them.

  6. Add the cheddar cheese. Eggs should be done in 5 minutes or less.

  7. Serve with whole-grain bread slices or eat as is.

Note: Weight watchers can skip the cheddar. You can also make the dish healthier by adding ½ tsp of organic turmeric powder along with your favorite veggies like diced mushrooms, chopped baby spinach, or cubed ham.

Lunch: Fettuccine with Zucchini

/Unsplash

Ingredients for 3 meals:

  • 16 oz fettuccini

  • 6 tbsp butter

  • 6-8 cloves finely chopped garlic

  • 2 tsp chili flakes

  • 3 small zucchini – finely diced

  • 1/2 cup heavy cream

  • 1 cup grated Parmesan or Romano cheese

  • Zest of a small lemon

  • Basil leaves – finely chopped

  • Salt and pepper to taste

Instructions

  1. Bring a large pot of water to the boil.

  2. In a large frypan, melt butter and add garlic and chili flakes.

  3. Add the zucchini and cook until tender for 3-5 minutes.

  4. Add the lemon zest and stir well to combine.

  5. Cook the pasta according to package directors. Reserve ½ cup of the cooking water.

  6. Drain and toss it with the zucchini mixture, heavy cream, most of the cheese, and cooking water (as required), stirring to combine.

  7. Season with salt and pepper as required.

  8. Serve hot, garnished with some more grated cheese and finely chopped basil leaves.

Note: You can use any other pasta in this recipe other than fettuccini. Add other seasonal vegetables apart from zucchini.

Lunch: Lentil Salad

C:\Users\ashutosh777\Documents\Dipashri\ONE TIME CLIENTS\Gigi\lentil salad via pulsesdotorg.jpg
/Pulses.org

Ingredients for 2 meals:

  • ½ cup dried green lentils 

  • 1 ¼ cups of water

  • 3 cups fresh spinach leaves

  • ½ cup chopped tomatoes

  • ½ cup seeded and diced cucumbers

  • ½ cup chopped artichoke hearts

  • ¼ peeled and chopped red onions

  • 3 tbsp feta cheese crumbled

  • Salt and pepper to taste

For the dressing

  • 3 tbsp olive oil

  • 2 tbsp lemon juice

  • Salt and pepper to taste

Instructions

  1. In a medium-size pan, cover the lentils with water and cook for 45 minutes. Once cooked, let it cool to room temperature.

  2. While the lentils are cooking, in a medium-size bowl combine chopped spinach leaves, cucumbers, tomatoes, artichoke hearts, onions, and salt and pepper. Stir until combined.

  3. In a small bowl whisk the dressing ingredients together

  4. To serve, stir to combine the lentils to the vegetables and drizzle salad dressing on top.

Variations: Use zucchini, yellow squash, or other seasonal vegetables in this recipe. Leftovers can easily be refrigerated for a day.

Dinner: Spicy Cauliflower Soup

/Pexels.com

Ingredients for 3 meals:

  • 1 tbsp olive oil

  • 1 medium onion chopped

  • 1-2 garlic cloves, crushed

  • 2 tsp ground coriander powder

  • 1 medium cauliflower chopped into florets

  • 1 large potato, peeled and cubed

  • 1 lemon

  • 1.4 liters chicken stock – heated

  • 6 tsp plain yogurt

  • Salt and pepper to taste

Instructions

  1. In a medium-size pan heat oil.

  2. Add garlic and onions and let it fry until slightly brown.

  3. Add coriander powder, cauliflower florets, and potato cubes. Fry for 2-3 minutes.

  4. Add the zest of the lemon and hot stock to the pan. 

  5. Bring the mixture to boil.

  6. Add salt and pepper and lower the heat. Cover the soup and simmer for 15-20 minutes until the florets and potatoes are thoroughly cooked.

  7. Cool slightly and blend the soup using a hand blender.

  8. Return the blended soup to the pan and heat it until warm

  9. Pour the soup in warmed soup bowls.

  10. In a small bowl whisk together plain yogurt, olive oil, and some lemon juice.

  11. Swirl this lemony yogurt into each soup bowl and serve immediately.

Variation: This soup can also be served chilled. It lasts in the fridge for a couple of days or can be frozen for up to a week.

Dinner: Garlic Chicken

/Pexels.com

Ingredients for 2 meals

  • 2 chicken breast fillets

  • 1 tsp each garlic powder

  • 1 tsp cayenne pepper

  • 1 tsp  salt

  • 4 tbsp garlic flakes

  • 1 tsp olive oil

Instructions

  1. Season chicken breasts with spices

  2. In a non-stick skillet, heat the oil on a medium-high heat

  3. Cook the chicken breasts for 2-3 minutes on each side

  4. Serve these fillets with steamed greens, inside lettuce wraps or flour or tortilla wraps, with fried rice, or simply slice it up into a salad.

Grocery List

  • 10 eggs

  • 5 green bell peppers

  • 6 small tomatoes 

  • 3 small zucchini

  • 1 large potato

  • 1 medium head of cauliflower

  • 1 red onion 

  • 1 onion 

  • 1 garlic head

  • 1 small cucumber 

  • 2 artichokes

  • 1 small bunch basil leaves

  • 1 small bunch cilantro

  • 1 small bunch spinach 

  • 3 lemons

  • 16 oz butter 

  • 5.6 oz plain yogurt 5.6 oz

  • 8 oz cheddar cheese 

  • 8 oz parmesan 

  • 16 fl oz heavy cream 

  • 4 oz feta cheese crumbled 

  • 2.5 oz Mrs Dash salt-free seasoning 

  • 2 oz onion powder/flakes/seasoning 

  • 2 oz chili flakes

  • 2 oz garlic flakes/powder 

  • 0.43 oz coriander seasoning 

  • 2 nos chicken breast fillets

  • 32 oz chicken stock 

  • 16 oz dried green lentils

  • 16 oz fettuccini 

  • Olive oil 

  • Salt

  • Pepper.