Dinner Meal Plan April 8 - 12 | Total Cost $52.00 | Scroll Down for Grocery List
1. Sweet Potato and Black Bean Chili
Ingredients:
- Sweet potatoes, black beans, diced tomatoes, garlic, onion, chili powder, cumin, vegetable broth, and cilantro.
Preparation:
- Peel and dice sweet potatoes. Sauté garlic and onion in a pot until soft. Add sweet potatoes, drained black beans, diced tomatoes, chili powder, and cumin. Pour in vegetable broth and simmer until sweet potatoes are tender. Garnish with cilantro.
Nutritional Info (Approx. per serving):
- Calories: 200
- Protein: 7g
- Fiber: 6g
Cost Estimation:
- $1.75 per serving
2. Turkey and Quinoa Stuffed Peppers
Ingredients:
- Bell peppers, ground turkey, quinoa, onion, garlic, diced tomatoes, cumin, paprika, and shredded cheese (optional).
Preparation:
- Cook quinoa as directed. Sauté garlic, onion, and ground turkey until cooked. Mix in cooked quinoa, diced tomatoes, cumin, and paprika. Stuff mixture into halved bell peppers, top with cheese, and bake until peppers are tender.
Nutritional Info (Approx. per serving):
- Calories: 250
- Protein: 20g
- Fiber: 5g
Cost Estimation:
- $1.90 per serving
3. Coconut Milk & Sweet Potato Curry
Ingredients:
- Sweet potatoes, coconut milk, chickpeas, spinach, curry powder, garlic, onion, ginger, and rice for serving.
Preparation:
- Sauté garlic, onion, and ginger in a pot. Add diced sweet potatoes, drained chickpeas, curry powder, and coconut milk. Simmer until the sweet potatoes are soft. Stir in spinach until wilted. Serve over rice.
Nutritional Info (Approx. per serving):
- Calories: 300
- Protein: 8g
- Fiber: 7g
Cost Estimation:
- $1.85 per serving
4. Quinoa Salad with Turkey and Beans
Ingredients:
- Quinoa, cooked and shredded turkey breast, black beans, cherry tomatoes, cucumber, parsley, lemon juice, olive oil, salt, and pepper.
Preparation:
- Cook quinoa as directed and let it cool. Mix quinoa with shredded turkey, drained black beans, chopped cherry tomatoes, diced cucumber, and chopped parsley. Dress with lemon juice, olive oil, salt, and pepper.
Nutritional Info (Approx. per serving):
- Calories: 220
- Protein: 17g
- Fiber: 6g
Cost Estimation:
- $1.95 per serving
5. Spicy Sweet Potato and Coconut Soup
Ingredients:
- Sweet potatoes, coconut milk, vegetable broth, onion, garlic, ginger, red pepper flakes, lime juice, and cilantro for garnish.
Preparation:
- Peel and dice sweet potatoes. Sauté onion, garlic, and ginger until soft. Add sweet potatoes, vegetable broth, and red pepper flakes. Simmer until sweet potatoes are tender. Blend until smooth, then stir in coconut milk and lime juice. Garnish with cilantro.
Nutritional Info (Approx. per serving):
- Calories: 180
- Protein: 3g
- Fiber: 4g
Cost Estimation:
- $1.60 per serving
These meals blend affordability with nutrition, offering a variety of flavors and health benefits. Prices are estimated based on average costs at HEB and may vary slightly depending on location and season. Enjoy crafting these meals that are good for your body and your wallet!
Grocery List
Vegetables & Fruits
- Sweet potatoes (3 lbs) - $3.00
- Garlic (1 bulb) - $0.50
- Onion (3) - $1.00
- Bell peppers (4) - $4.00
- Spinach (1 bag, 9 oz) - $2.50
- Cherry tomatoes (1 pint) - $3.00
- Cucumber (1) - $0.75
- Ginger (1 small piece) - $0.50
- Cilantro (1 bunch) - $0.75
- Lime (2) - $0.50
Proteins
- Ground turkey (1 lb) - $3.00
- Turkey breast (1 lb) - $4.00
- Black beans (2 cans, 15 oz each) - $2.00
- Chickpeas (1 can, 15 oz) - $1.00
Grains & Legumes
- Quinoa (1 lb) - $3.25
- Rice (1 lb) - $1.50
Dairy & Eggs
- Shredded cheese (optional, 8 oz) - $2.50
Canned & Jarred Goods
- Diced tomatoes (2 cans, 15 oz each) - $2.00
- Coconut milk (2 cans, 13.5 oz each) - $4.00
- Vegetable broth (32 oz) - $2.75
Spices & Condiments
- Chili powder - $1.00
- Cumin - $1.00
- Paprika - $1.00
- Curry powder - $1.50
- Red pepper flakes - $1.00
- Olive oil - $3.50
- Lemon juice - $2.00