Traditional Meal Plan

8 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

44 Corn Tortillas

Dairy

10 Cups Butter

Grocery

2 Cups Brown Short Grain Rice (b)
16 Cups Jasmine Rice (b)
16 Cups White Long Grain Rice (b)
8 Servings Couscous or Long Grain White Rice (b)
4 Cups Red Lentils (b)
2 Cup Green Lentils (b)
6 Cups Flour
4 Ounces Fish Sauce
72 Ounces Canned Black Beans
96 Ounces Canned Crushed Tomatoes
28 Ounces Canned Diced Tomatoes
140 Ounces Canned Full-Fat Coconut Milk
120 Ounces Canned Great Northern Beans
32 Ounces Canned or Frozen Corn
24 Ounces Canned Pineapple Juice
40 Ounces Canned Roasted Red Bell Peppers
24 Ounces Ketchup
16 Ounces Red Curry Paste
1 Pound Dried Black Beans (b)
10 Quarts Beef Broth
14 Quarts Veggie Broth
26 Cups Chicken Broth
8 Teaspoons Veggie Stock Base
4 Ounces Chicken Stock Base
6 Tablespoons Brown Sugar (b)
4 Tablespoons Peanut Butter
24 Tablespoons Soy Sauce
4 Tablespoons Worcestershire Sauce
2 Teaspoons Yellow Mustard
4 Teaspoons Sriracha
18 Ounces Packaged Ramen Noodles
Oil
6 Tablespoons Salsa Lizano (*)
6 Tablespoons Achiote Paste (*)

Spices

8 Tablespoons Garam Masala (b)
32 Tablespoons Garlic Powder (b)
4 Teaspoons Celery Salt (b)
2 Teaspoons Cinnamon (b)
4 Teaspoons Coriander Powder (b)
8 Teaspoons Cumin (b)
8 Teaspoons Ginger Powder (b)
12 Teaspoons Chili Powder (b)
8 pinches Crushed Red Pepper (b)
1 Tablespoon Dijon Mustard (b)
6 Teaspoons Dried Oregano (b)
6 Teaspoons Italian Seasoning (b)
6 Teaspoons Onion Powder (b)
16 Teaspoons Paprika (b)
8 Teaspoons Turmeric (b)
8 Dried New Mexico Chilis (b)
Ground Black Pepper
Kosher Salt

Produce

12 Heads Garlic
60 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

8 Pieces Naan Bread
16 Tostadas
Optional:
- 8 Thick Corn Tortillas (Casamiento)

Dairy

1 Cup Cream
1 Cup Yogurt
20 Ounces Cheddar Cheese
16 Ounces Cotija Cheese
40 Ounces Half and Half
16 Ounces Swiss Cheese
3 Ounces Sour Cream
12 Eggs
Optional:
- 10 Ounces Queso Fresco (Casamiento)
- 16 Tablespoons Crema or Sour Cream (Casamiento)
- 8 Eggs (Casamiento)

Grocery

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

Meats

10 Ounces Thick Cut Ham
2 Pounds Boneless Skinless Chicken Thighs
Optional:
- 16 Ounces Chicken Breast (Coconut Curry Soup)
- 16 Ounces Chicken Breast (Tasty Tostada Salad)

Produce

2 Bunches Cilantro
2 Heads Green Cabbage
2 Heads Green Leaf Lettuce
2 Pounds Broccoli
2 Tablespoons Ginger Root
8 Bell Peppers
2 Lemons
8 Limes
8 Onions
8 Tomato
4 Zucchini
Optional:
- 4 Plantains (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

16 Buns
Optional:
- 8 Pieces Naan Bread (Curried Lentils)

Dairy

8 Ounces Ranch Dressing
12 Ounces Monterrey Jack Cheese
16 Eggs
Optional:
- 16 Ounces Tofu (Fried Rice)
- 4 Ounces Sour Cream (Tortilla Soup)

Frozen

12 Ounces Frozen Beans or Peas

Grocery

2 Cup Tomato Sauce
2 Tablespoons Apple Cider Vinegar

Meats

3 Pounds Ground Beef
12 Boneless Skinless Chicken Thighs
4 Chicken Breasts
8 Slices Bacon
Optional:
- 16 Ounces Ham (Fried Rice)
- 16 Ounces Shrimp (Fried Rice)
- 4 Boneless Skinless Chicken Thighs (Fried Rice)
- 4 Chicken Breasts (Tortilla Soup)

Produce

2 Cup Shredded Green Cabbage
2 Head Green Leaf Lettuce
16 Ounces Snap Peas
4 Ribs Celery
4 Tablespoons Cilantro
4 Avocados
4 Bell Peppers
4 Cucumbers
8 Limes
8 Onions
8 Tomatoes
4 Yellow Squash
12 Yukon Gold Potatoes
Optional:
- 4 Avocados (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

12 Ounces Crostinis or Croutons
16 Slices Bread

Dairy

8 Ounces Cheddar Cheese
16 Ounces Monterrey Jack Cheese
12 Ounces Mozzarella Cheese
6 Ounces Parmesan Cheese
20 Ounces Ricotta Cheese
16 Ounces Swiss Cheese
4 Tablespoons Milk
4 Ounces Sour Cream
16 Eggs
Optional:
- 4 Ounces Cotija Cheese (Folded Cheese Enchiladas)

Frozen

16 Ounces Frozen Peas

Grocery

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

Meats

2 Pounds Ground Beef
12 Bone-in or Boneless Chicken Thighs

Produce

4 Heads Broccoli
4 Pounds Potatoes
4 Ribs Celery
8 Green Onions
4 Limes
4 Onions
8 Sweet Onions
8 Yellow Squash
8 Zucchini
Optional:
- 2 Tablespoons 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.