Traditional Meal Plan

2 Servings

How This Meal Plan Works

This 4-week meal plan is organized into six collapsable sections below. The first section is a set of detailed instructions so please review them before beginning. The second section is the “Have on Hand” list, which includes staple ingredients used throughout the entire plan. The following four sections are weekly meal plans, each containing 7 recipes with direct links and a detailed shopping list.

For your first shopping trip, combine the Have on Hand list with Week 1’s shopping list. In Weeks 2–4, you will only need to shop from the individual weekly list as the have on hand ingredients should already be in your pantry. Each week’s recipes can be cooked in any order, though I recommend starting with meals that use soft produce or other perishable ingredients first.

Detailed Instructions and Notes

Getting Started

Review the Have on Hand list and mark off what you already have.
Purchase remaining Have on Hand ingredients during your first shopping trip.
Combine the Have on Hand list with Week 1’s shopping list.
In Weeks 2–4, shop only from that week’s list and quickly check that you still have the necessary Have on Hand ingredients.
Add any additional household staples such as snacks or breakfast foods as needed.

Important Notes

Be sure to check the serving size on each recipe page and adjust the serving size using the arrows provided before making the recipe.
Shopping lists reflect the exact amounts needed for that week..
- If you cannot purchase a specific quantity (e.g., 1/2 avocado), buy the closest available amount.
Optional ingredients are clearly labeled. these optional items were not included in the average cost per serving. but are often great additions to the meals.
If you have any feedback on this meal plan or run into any issues, please send me an email at [email protected] and I’ll get back to you as soon as I can. Also, be sure to share your cooking successes on social media and tag us!

Have On Hand

About the Have on Hand List

The Have on Hand list includes staple ingredients used across multiple weeks of this meal plan. These items should be purchased before or during Week 1 so that your future weekly shopping trips are shorter and more streamlined.

Notes:

Ingredient quantities are listed in exact amounts. If a specific amount is not available at your store, purchase the closest possible size.
Some items may be available in your store’s bulk food section. Ingredients marked with a (b) can often be purchased this way.

Shopping List

Bread and Tortillas

11 Corn Tortillas

Dairy

2.5 Cups Butter

Grocery

0.5 Cup Brown Short Grain Rice (b)
4 Cups Jasmine Rice (b)
4 Cups White Long Grain Rice (b)
2 Servings Couscous or Long Grain White Rice (b)
1 Cups Red Lentils (b)
0.5 Cup Green Lentils (b)
1.5 Cups Flour (b)
1 Ounce Fish Sauce
18 Ounces Canned Black Beans
24 Ounces Canned Crushed Tomatoes
7 Ounces Canned Diced Tomatoes
35 Ounces Canned Full-Fat Coconut Milk
30 Ounces Canned Great Northern Beans
8 Ounces Canned or Frozen Corn
6 Ounces Canned Pineapple Juice
10 Ounces Canned Roasted Red Bell Peppers
1 Ounces Chicken Stock Base
2 Teaspoons Veggie Stock Base
6.5 Cups Chicken Broth
2.5 Quarts Beef Broth
3.5 Quarts Veggie Broth
6 Ounces Ketchup
4 Ounces Red Curry Paste
0.25 Pound Dried Black Beans (b)
1.5 Tablespoons Brown Sugar (b)
1 Tablespoon Peanut Butter
6 Tablespoons Soy Sauce
1 Tablespoon Worcestershire Sauce
0.5 Teaspoon Yellow Mustard
1 Teaspoon Sriracha
4.5 Ounces Packaged Ramen Noodles (alternative: stir fry noodles) (*)
1.5 Tablespoon Achiote Paste (*)
1.5 Tablespoons Salsa Lizano (*)
Cooking Oil
1.5 Tablespoons Salsa Lizano (*)
1.5 Tablespoons Achiote Paste (*)

Spices

2 Tablespoons Garam Masala (b)
8 Tablespoons Garlic Powder (b)
1 Teaspoon Celery Salt (b)
0.5 Teaspoon Cinnamon (b)
1 Teaspoon Coriander Powder (b)
2 Teaspoons Cumin (b)
2 Teaspoons Ginger Powder (b)
3 Teaspoons Chili Powder (b)
2 Pinches Crushed Red Pepper (b)
0.75 Teaspoon Dijon Mustard (b)
1.5 Teaspoons Dried Oregano (b)
1.5 Teaspoons Italian Seasoning (b)
1.5 Teaspoons Onion Powder (b)
4 Teaspoons Paprika (b)
2 Teaspoons Turmeric (b)
2 Dried New Mexico Chilis (b)
Ground Black Pepper (b)
Kosher Salt

Produce

3 Heads Garlic
15 Carrots

Week 1

Weekly Shopping Instructions

Combine the first week’s shopping trip with the Have on Hand list above
Review and print/save the two shopping lists and do an inventory of what you have in your pantry. Cross off any items that you do not need.
Add any household staples to your shopping list such as snacks, breakfast foods, etc.
Go shopping and purchase the items you need.
Note before diving into this week’s shopping trip: This week’s set of recipes includes veggie tacos which, although delicious by themselves might be nice served with some rice and/or beans. Be sure to add these ingredients to your list if you decide to make/buy some for that meal.

Weekly Shopping List

Bread and Tortillas

2 Pieces Naan Bread
4 Tostadas
Optional:
- 2 Thick Corn Tortillas (Casamiento)

Dairy

5 Ounces Cheddar Cheese
4 Ounces Cotija Cheese
0.25 Cup Cream
3 Eggs
10 Ounces Half and Half
1.5 Tablespoons Sour Cream
4 Ounces Swiss Cheese
0.25 Cup Yogurt
Optional:
- 4 Tablespoons Crema or Sour Cream (Casamiento)
- 2 Eggs (Casamiento)
- 2.5 Queso Fresco (Casamiento)

Grocery

1 Tablespoons Honey
0.25 Cup Potato Pearls
0.25 Cup Red Wine Vinegar

Meats

0.5 Pound Boneless Skinless Chicken Thighs
2.5 Ounces Thick Cut Ham
Optional:
- 4 Ounces Chicken Breast (Coconut Curry Soup)
- 4 Ounces Chicken Breast (Tasty Tostada Salad)

Produce

2 Bell Peppers
0.5 Pound Broccoli
0.5 Bunch Cilantro
0.5 Tablespoon Ginger Root
0.5 Head Green Cabbage
0.5 Head Green Leaf Lettuce
0.5 Lemon
2 Limes
2 Onions
2 Tomato
1 Zucchini
Optional:
- 1 Plantain (Casamiento)

This Week's Recipes

Broccoli Cheddar Soup

Casamiento – Salvadoran Beans and Rice

Chicken Tikka Masala

Coconut Curry Soup

Ham and Cheese Quiche

Lentil and Rice Stuffed Peppers

Tasty Tostada Salad

Week 2

Weekly Shopping Instructions

Review and print/save the shopping list and do an inventory of what you have in your pantry. Cross off any items that you do not need.
Double-check that you still have the necessary ingredients from the Have on Hand list.
Add any household staples to your shopping list such as snacks, breakfast foods, etc.
Go shopping and purchase the items you need.

Weekly Shopping List

Bread and Tortillas

4 Buns
Optional:
- 2 Pieces Naan Bread (Curried Lentils)

Dairy

4 Eggs
3 Ounces Monterrey Jack Cheese
2 Ounces Ranch Dressing
Optional:
- 4 Ounces Tofu (Fried Rice)
- 2 Tablespoons Sour Cream (Tortilla Soup)

Frozen

3 Ounces Frozen Beans or Peas

Grocery

0.5 Tablespoon Apple Cider Vinegar
0.5 Cup Tomato Sauce

Meats

3 Boneless Skinless Chicken Thighs
1 Chicken Breast
0.75 Pounds Ground Beef
2 Slices Bacon
Optional:
- 1 Boneless Skinless Chicken Thigh (Fried Rice)
- 1 Chicken Breast (Tortilla Soup)
- 4 Ounces Ham (Fried Rice)
- 4 Ounces Shrimp (Fried Rice)

Produce

1 Avocado
1 Bell Pepper
1 Rib Celery
1 Tablespoon Cilantro
1 Cucumber
0.5 Head Green Leaf Lettuce
2 Limes
2 Onions
0.5 Cup Shredded Green Cabbage
4 Ounces Snap Peas
2 Tomatoes
1 Yellow Squash
3 Yukon Gold Potatoes
Optional:
- 1 Avocado (Tortilla Soup)

This Week's Recipes

Curried Lentils

Fried Rice

Shredded Chicken Tacos

Sloppy Joes

Tortilla Soup

Vegan Thai Curry

Vegetarian Cobb Salad

Week 3

Weekly Shopping Instructions

Review and print/save the shopping list and do an inventory of what you have in your pantry. Cross off any items that you do not need.
Double-check that you still have the necessary ingredients from the Have on Hand list.
Add any household staples to your shopping list such as snacks, breakfast foods, etc.
Go shopping and purchase the items you need.

Weekly Shopping List

Bread and Tortillas

4 Slices Bread
3 Ounces Crostinis or Croutons

Dairy

2 Ounces Cheddar Cheese
4 Eggs
1 Tablespoon Milk
4 Ounces Monterrey Jack Cheese
3 Ounces Mozzarella Cheese
1.5 Ounces Parmesan Cheese
5 Ounces Ricotta Cheese
2 Tablespoons Sour Cream
4 Ounces Swiss Cheese
Optional:
- 1 Ounce Cotija Cheese (Folded Cheese Enchiladas)

Frozen

4 Ounces Frozen Peas

Grocery

.25 Cup Enchilada Sauce
6 Ounces Lasagna Noodles
0.25 Cup Mayonnaise
1.5 Teaspoons Roasted Sesame Seeds
1.5 Tablespoons Sesame Oil
Optional:
- 1 Tablespoon Beef Broth Base (French Onion Soup)
- 2 Ounces Pico de Gallo or Salsa (Folded Cheese Enchiladas)

Meats

3 Bone-in or Boneless Chicken Thighs
0.5 Pound Ground Beef

Produce

1 Head Broccoli
1 Rib Celery
2 Green Onions
1 Lime
1 Onion
1 Pound Potatoes
2 Sweet Onions
2 Yellow Squash
2 Zucchini
Optional:
- 0.5 Scallion or Chives (French Onion Soup)

This Week's Recipes

Achiote Chicken

Egg Salad Sandwich

Folded Cheese Enchiladas with Black Bean Sauce

French Onion Soup

Shepherd’s Pie

Vegetable Stir Fry

Veggie Lasagna

Week 4

Weekly Shopping Instructions

Review and print/save the shopping list and do an inventory of what you have in your pantry. Cross off any items that you do not need.
Double-check that you still have the necessary ingredients from the Have on Hand list.
Add any household staples to your shopping list such as snacks, breakfast foods, etc.
Go shopping and purchase the items you need.