Budget Bytes Pantry Meal Plan

14 DAY
PANTRY
M E AL PLAN
MEAL PLANNING MADE EASY WITH DELICIOUS
RECIPES DESIGNED FOR SMALL BUDGETS
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TABLE OF CONTENTS
LET'S GET PREPARED! 4
ABOUT THIS MEAL PLAN 5
HOW TO USE THIS

MEAL PLAN 7
GROCERY LIST 10
GROCERY LIST KEY 12
RECIPES 13
14 One Pot Chili Pasta 23 Easy Cauliflower and Chickpea

Masala
15 Poor man's burrito bowls
24 One Pot Teriyaki Chicken and Rice
16 Curried Red Lentil and Pumpkin
Soup 26 Easy Rosemary Garlic White Bean
Soup
17 Skillet Cheeseburger Pasta
27 Garlic Noodles with Beef and
18 Skillet Pineapple BBQ Chicken Broccoli
20 Weeknight Pasta Sauce with 28 Slow Cooker White Chicken Chili

Spaghetti
29 Turkey Taco Skillet
21 Simple Homemade Chili
30 No-Knead Focaccia Rolls
22 Sweet Chili Chicken Stir Fry Bowls
LET'S GET PREPARED!
Hello, and welcome to the Budget Bytes Pantry Meal Plan! I’ve created
this meal plan to help everyone feel prepared and at ease, no matter what
comes their way. This meal plan is designed for those times and situations
when grocery store access is limited.
I hope this meal plan serves as a great introduction to the meal planning process, so
you can begin to incorporate meal planning techniques into your every day life. Meal
planning can save you time, money, and a lot of stress!
And hey, if you find that you really love how meal planning makes your life easier, we
have a library of eight month-long meal plans ready for you to try. Check out our other
meal plans at budgetbytes.com/mealplans!
So, let’s get cooking, shall we?
Owner, Budget Bytes
BUDGETBYTES — 1 4 D AY PA N T RY M E A L P L A N 4
ABOUT THIS MEAL PLAN
This "two week" meal plan is designed to stock your pantry with the ingredi-
ents needed to make any of the 14 dinners at any time, and in any order you
like. Depending on how often you cook and how many people you are feed-
ing, the meals in this plan may feed you for several weeks.
THE RECIPES
The recipes included in this plan use ingredients that are shelf stable and frozen or
freezable foods. This allows more variety of ingredients (and vegetables!) while stick-
ing to ingredients with a long storage life. Because of that, this recipe list is most useful
for situations where electricity is still running, but fresh ingredients may not be easily
accessible.
Each meal provides 4 servings, minimum. Many of the recipes that have six or more
servings are freezer-friendly, which will help you stretch your groceries even further.
Freezer-friendly recipes are indicated with a yellow snowflake on the recipe page.
In addition to the 14 dinner recipes, there is one bonus homemade bread recipe (No-
Knead Focaccia Rolls) that can be made and eaten fresh or frozen for later and served
with any of the dinners included.
THE INGREDIENTS
The recipes in this meal plan were chosen because of their shelf and freezer-stable
ingredients, so you can keep them on hand and make the recipes at any time in the
future. The ingredients needed for this meal plan fall into three categories:
• Shelf stable at room temperature: oils, vinegars, flour, sugar, spices, herbs, rice,
pasta, beans, and canned goods
• Frozen goods: frozen vegetables
• Fresh items that can be stored frozen: meat, cheese, butter, onions, ginger, jala-
peños, and garlic
For information on how to freeze the fresh ingredients, see the How to Use This Meal
Plan section.
SHOPPING LIST
This meal plan includes one master shopping list that includes everything needed to
make all 15 recipes included in the plan. Next to each ingredient in the shopping list
are letters indicating which recipes use that ingredient. You can find a key for which
recipes correspond with which letter in the Grocery List Key.
GENERAL INGREDIENT BUYING TIPS
• Buy yellow onions in 2-5 lb. bags instead of individually because you’ll be using
them frequently throughout the plan.
• I highly suggest using a bouillon or broth concentrate that you can keep on hand to
mix up any amount of broth needed. This method is much less expensive than buy-
ing cans or boxes of broth, it reduces waste, and uses less packaging. My favorite is
Better Than Bouillon, which comes in several flavors, low sodium, and organic ver-
sions. Better Than Bouillon has an indefinite shelf life when refrigerated after open-
ing.
• Salt and pepper are not included in the grocery lists. Make sure you’re stocked with
both.
HOW TO USE THIS
MEAL PLAN
STEP 1
Print the grocery list and grocery list key.
STEP 2
Take the grocery list to your pantry and cross off anything you already have on hand,
or adjust the quantities listed based on the amounts you have in your pantry or freez-
er.
STEP 3
Take the modified grocery list to the store and purchase the remaining items (or use
the list to order online for grocery delivery or pick up). Hang the grocery list key on
your refrigerator. You can then cross off the recipes as you make them, so you will al-
ways know which recipes you still have supplies to make.
STEP 4
If you plan to make the meals in the plan immediately (within the next two weeks),
most of the fresh items can either be kept refrigerated (jalapeños, ginger, cheese,
green onions) or at room temperature (onions, garlic). Meat should be frozen until the
day before it is used.
If you plan to stretch this meal plan out over several weeks, or will delay the use of the
plan for emergencies in the future, you'll want to freeze the fresh items. Here are tips
for freezing those items:
Onions: dice the onions, separate them into 1 cup portions (about one onion-worth),
and freeze in quart-sized freezer bags. Frozen onions can be added to most recipes
straight from the freezer. For green onions, simply slice and place in a freezer bag, or
empty jar, then stash in the freezer.
Jalapeños: Slice, freeze flat on a baking sheet covered in parchment, then transfer to a
freezer bag once frozen solid.
Garlic: peel and freeze in freezer bags. The garlic’s appearance will change slightly
after thawing, but the flavor will still be great.
Ginger: Wash the ginger well, then freeze in a freezer bag. The frozen ginger can be
easily grated into your recipe using a small-holed cheese grater, while still frozen, no
need to peel. If you prefer to peel your ginger, simply peel before freezing.
Cheese: Cheese can be frozen either in block form or shredded. Make sure to wrap
tightly to reduce air exposure.
Meat: I prefer to divide meat into ½ lb. portions before freezing, since most of my reci-
pes use about ½ pound of meat per recipe. Again, make sure to wrap tightly to prevent
air exposure, which leads to freezer burn.
And always, always label and date everything you put into the freezer! :)
STEP 5
Time to get cooking! Every time you cook a recipe, cross it off from the grocery key list,
so you know which recipes can still be made with your remaining ingredients.
STEP 6
Save those leftovers! Portion your cooked meal into single servings and refrigerate for
later, or if it’s a freezer-friendly dish (as indicated by the yellow snowflake on the recipe
page), freeze for longer storage.
GROCERY
LIST
14 DAY PANTRY MEAL PLAN
GROCERY LIST
CANNED GOODS: ❒ 1 8oz. can Tomato sauce d FROZEN:
❒ 5 15oz. cans Black beans ❒ 4 cups Beef broth ad ❒ 1 1⁄2 lbs. Frozen broccoli
abgn florets hl
❒ 2 cups Chicken broth m
❒ 5 15oz. cans Cannellini beans ❒ 12oz. Frozen cauliflower
km ❒ 8 cups Vegetable broth ck florets i
❒ 1 15oz. can Chickpeas i DAIRY: ❒ 2 cups Frozen corn kernels

an
❒ 2 15oz. cans Kidney beans ❒ 3⁄8 cup Butter fl
ag ❒ 12oz. Frozen stir fry
❒ 14oz. Shredded cheddar vegetables j
❒ 2 13.5oz. cans Coconut milk abd
hi
MEAT:
❒ 4oz. Monterrey Jack cheese m
❒ 1 20oz. can Pineapple slices in
❒ 3 lbs. Ground beef adfgl
juice e DRY GOODS:
❒ 4 Boneless skinless chicken
❒ 1 8oz. can Pineapple tidbits in ❒ 4 1⁄4 cups All-purpose flour breasts hjm
juice h ado
❒ 6 Boneless skinless chicken
❒ 1 15oz. can Pinto beans m ❒ 6 cups Long grain white rice thighs e
bei
❒ 1 15oz. can Pumpkin purée c
❒ 1 lb. Ground turkey n
❒ 3 cups Jasmine rice hj
❒ 1 16oz. jar Red salsa b
PRODUCE:
❒ 1 cup Dry red lentils c
❒ 1 16oz. jar Salsa verde m
❒ 22 cloves Garlic (about 3
❒ 2 cups Elbow macaroni a
❒ 1 28oz. can Crushed tomatoes bulbs) acghijklm
f
❒ ½ lb. Small pasta shells d
❒ 5 1⁄2 tsp Grated fresh ginger
❒ 2 15oz. cans Diced tomatoes ❒ 1 ½ lbs. Spaghetti lf cij
ag
❒ 3⁄8 cup Brown sugar gjl ❒ 3 Jalapeños (optional) bem
❒ 1 10oz. can Diced tomatoes
with green chiles n ❒ 1⁄4 teaspoon Instant yeast o ❒ 22 Green onions (about 3
bunches) bdejln
❒ 1 6oz. can Tomato paste g ❒ 8 corn tortillas n
❒ 8 Yellow onions
❒ 2 15oz. cans Tomato sauce acdfgimn
ai
Continued...
GROCERY LIST - CONTINUED

SAUCES-OILS-VINEGARS: ❒ 1⁄2 tsp Dried rosemary k
❒ 1⁄4 cup Cooking oil ehjn ❒ 6 1⁄2 tsp Italian seasoning fo
❒ 3⁄4 cup Olive oil ❒ 1⁄4 tsp Dried thyme k

acdfgiko
❒ 1⁄2 tsp Turmeric i
❒ 1 cup Sweet chili sauce h
❒ 2 Tbsp Hot dog relish d
❒ 1⁄2 cup BBQ sauce e
❒ 4 tsp Toasted sesame oil jl
❒ 1⁄3 cup Soy sauce jl
❒ 1⁄4 cup Oyster sauce l
SPICES:
❒ 1 tsp Cayenne pepper

gimn
❒ 1⁄4 cup Chili powder agn
❒ 2 Tbsp Ground cumin

bgimn
❒ 1 Tbsp Curry powder c
❒ 2 Tbsp Garam masala i
❒ 1⁄2 tsp Garlic powder bg
❒ 1⁄2 tsp Onion powder g
❒ 1 1⁄2 tsp Dried oregano mn
❒ 1 1⁄2 tsp Smoked paprika in
❒ 3 pinches Crushed red pepper

kl
GROCERY LIST KEY

A. ONE POT CHILI PASTA
B. POOR MAN'S BURRITO BOWLS
C. CURRIED RED LENTIL AND PUMPKIN SOUP
D. SKILLET CHEESEBURGER PASTA
E. SKILLET PINEAPPLE BBQ CHICKEN
F. WEEKNIGHT PASTA SAUCE WITH SPAGHETTI
G. EASY HOMEMADE CHILI
H. SWEET CHILI CHICKEN STIR FRY BOWLS
I. CAULIFLOWER AND CHICKPEA MASALA
J. ONE POT TERIYAKI CHICKEN AND RICE
K. EASY ROSEMARY GARLIC WHITE BEAN SOUP
L. GARLIC NOODLES WITH BEEF AND BROCCOLI
M. SLOW COOKER WHITE CHICKEN CHILI
N. TURKEY TACO SKILLET
O. NO-KNEAD FOCACCIA ROLLS
RECIPES
RECIPES
ONE POT CHILI PASTA
SERVINGS PREP TIME COOK TIME TOTAL TIME
9 (1 cup each) 10 minutes 30 minutes 40 minutes
INGREDIENTS INSTRUCTIONS
1 Tbsp olive oil

1. Dice the onion and mince the garlic. Cook both in a large pot
1 yellow onion with olive oil over medium heat for 1-2 minutes, or until soft and
translucent. Add the ground beef and continue to stir and cook
2 cloves garlic
until it is fully browned. If using a high fat ground beef, drain off the
1/2 lb. ground beef excessive after it is browned.
2 Tbsp flour
2. Add the flour and chili powder to the pot and stir to coat the
2 Tbsp chili powder meat. Continue to stir and cook the coated meat for 1-2 minutes
1 15oz. can tomato sauce more. The flour and chili powder may coat the bottom of the pot,
but that's okay. Just be careful to not let it burn.
1 15oz. can diced tomatoes
3. Drain and rinse the black beans and kidney beans. Add the
1 15oz. can black beans
beans, tomato sauce, diced tomato, and corn kernels to the pot. Stir
1 15oz. kidney beans well and dissolve the flour/chili powder mixture from the bottom of
1 cup corn kernels the pot.
2 cups elbow macaroni 4. Add the dry macaroni and two cups of beef broth to the pot and
2 cups beef broth stir to combine. Place a lid on top, turn the heat up to high, and let
the pot come to a boil. Once it reaches a boil, give it a quick stir to
1 cup shredded cheddar loosen any pasta stuck to the bottom of the pot, replace the lid, and
turn the heat down to medium-low. Let the pot simmer on medium-
Get step by step photos & more:
low for about 15 minutes, or until the pasta is soft and has absorbed
https://www.budgetbytes.com/
most of the liquid. Stir the pot one or two times during the 15
snap-challenge-one-pot-chili-
pasta/ minutes to loosen any pasta stuck to the bottom.
5. Once the pasta is fully cooked, turn the heat off and add the
cheese. Stir the cheese into the pasta until it has melted in and
become slightly creamy. Serve hot.
POOR MAN'S BURRITO BOWLS
6 5 minutes 20 minutes 25 minutes
2 cups uncooked long grain 1. Add the rice, salt, and 3 cups water to a medium sauce pot.
white rice Place a lid on top, turn the heat on to high, and allow the water to
come up to a full boil. Once boiling, turn the heat down to low and
1/2 tsp salt
let it continue to simmer for 15 minutes. After 15 minutes, turn the
2 15oz. cans black beans heat off and let it sit, with the lid in place, for an additional five
minutes. Fluff just before serving.
1/2 tsp ground cumin
2. While the rice is cooking, make the beans. Add both cans of
1/4 tsp garlic powder black beans (undrained) to a small sauce pot, along with the
cumin, and garlic powder. Heat over medium, stirring often, until
1 16oz. jar red salsa
heated through.
6oz. shredded cheddar
3. Slice the green onions and jalapeño (if using).
1 bunch green onions (optional)
4. Once the rice is cooked, build the bowls. Add one cup cooked
1 jalapeño (optional) rice, 1/2 cup warm black beans, 1/3 cup salsa, and 1 oz. shredded
cheese (about 1/4 cup) to each bowl. Top with a few sliced green
onions and jalapeños, then serve.

https://www.budgetbytes.com/poor-mans-burrito-bowls/
CURRIED RED LENTIL AND
PUMPKIN SOUP
6 (1 1/3 cup each) 5 minutes 25 minutes 30 minutes
1 Tbsp olive oil 1. Dice the onion, mince the garlic, and grate the ginger (use a
small hole cheese grater). Sauté the onion, garlic, and ginger
1 yellow onion in a large pot with the olive oil over medium heat until the
onions are soft and translucent.
2 cloves garlic
2. Add the pumpkin purée, red lentils, broth, and curry
1 Tbsp grated fresh ginger
powder. Stir to combine.
1 15oz. can pumpkin purée
3. Place a lid on the pot, turn the heat up to medium-high,
and allow it to come to a boil. Once it reaches a boil, turn
1 cup dry red lentils
the heat down and simmer on low for 20 minutes, stirring
6 cups vegetable broth occasionally. After 20 minutes the lentils should be soft and
the soup slightly thickened.
1 Tbsp curry powder
4. Taste to adjust the curry powder or salt as needed, then
serve.

https://www.budgetbytes.com/curried-red-lentil-and-pumpkin-
soup/
SKILLET CHEESEBURGER PASTA
1 yellow onion 1. Finely dice the onion. Add the olive oil, onion, and ground beef
to a large deep skillet and sauté over medium heat until the beef is
1 Tbsp olive oil fully browned and the onion is soft and transparent. Drain off any
excess fat, if needed.
1/2 lb. lean ground beef
2. Add the flour to the skillet and continue to stir and cook for one
2 Tbsp all-purpose flour minute more. The flour will form a paste that may coat the bottom
of the skillet. Be careful not to let the flour burn.
1 8oz. can tomato sauce
3. Add the tomato sauce, broth, and pasta to the skillet. Stir to
2 cups beef broth combine the ingredients and dissolve any of the flour off the
bottom of the skillet.
1/2 lb. small pasta shells
4. Place a lid on the skillet, turn the heat up to medium-high, and
4oz. shredded cheddar let the liquid come up to a boil. Once it reaches a boil, give it a quick
stir, replace the lid, and turn the heat down to medium-low. Let the
2 Tbsp hot dog relish pasta simmer, stirring occasionally, for 10-12 minutes, or until the
pasta is tender and the sauce has thickened. Turn the heat off.
2 green onions
5. Add the cheddar, a handful at a time, and stir until it has melted
into the sauce. Stir the hot dog relish into the sauce and then top
with sliced green onions. Serve hot.

https://www.budgetbytes.com/skillet-cheeseburger-pasta/
SKILLET PINEAPPLE BBQ
CHICKEN
2 cups long grain white rice 1. Add the rice, salt, and 3 cups water to a medium sauce pot. Place
a lid on top, turn the heat on to high, and allow the water to come
1 Tbsp cooking oil
up to a full boil. Once boiling, turn the heat down to low and let it
6 boneless skineless chicken continue to simmer for 15 minutes. After 15 minutes, turn the heat
thighs (about 2.3 lbs.) off and let it sit, with the lid in place, for an additional five minutes.
Fluff just before serving.
1 pinch salt & pepper
2. Heat a large skillet over medium. Once hot add the cooking oil
1 20oz. can pineapple slices in
juice and swirl to coat the surface. While waiting for the skillet to heat,
season both sides of the chicken thighs with a pinch of salt and
1/2 cup BBQ sauce pepper.
1 jalapeño (optional)
3. Once the skillet is hot and the oil is shimmering, add the chicken
2 green onions (optional) thighs and cook until golden brown on each side and cooked
through. Remove the cooked chicken to a clean plate.
https://www.budgetbytes.com/ 4. While the chicken is cooking, drain and reserve the juice from the
skillet-pineapple-bbq-chicken/ canned pineapple slices.
5. After removing the chicken from the skillet, turn the heat down
to low and add about 1/2 cup of the reserved pineapple juice. Stir
to dissolve and loosen the browned chicken bits from the bottom of
the skillet. Once everything has been loosened from the skillet, add
the BBQ sauce and stir until a thick sauce forms. Taste the sauce
and add salt if needed. If your sauce gets too thick, simply add
another splash of the reserved pineapple juice. Continued...
6. Add the cooked chicken thighs and pineapple slices to the
skillet, dredging both sides in the pineapple BBQ sauce. Spoon
any excess sauce over the chicken.
7. Adjust your oven's rack so that the skillet will be about 6 inches
from the broiler unit and turn the broiler on to high. Transfer the
skillet to the oven and broil for about 5 minutes, or just until the
BBQ sauce caramelizes on the edges of the chicken and pineapple.
If you don't have an oven safe skillet** you can transfer the
chicken, pineapple, and ALL of the sauce to a casserole dish for
broiling, or skip the broiling step and enjoy as is.
8. After broiling, sprinkle the sliced jalapeño and green onion over
top, and then serve.
WEEKNIGHT PASTA SAUCE
WITH SPAGHETTI
4 (1 1/4 cups each) 0 minutes 40 minutes 40 minutes
1/2 lb. ground beef 1. Add the ground beef and olive oil to a pot and sauté over
medium heat until the beef is cooked through (about 5
1 Tbsp olive oil minutes). If you're using a higher fat content beef (10% or
higher), you may want to drain the excess fat once the beef
1 yellow onion
has browned.
2 Tbsp butter
2. While the beef is cooking, finely dice the onion. Add the
diced onion and butter to the cooked beef. Continue to sauté
1 28oz. crushed tomatoes
until the onion is soft and translucent (about 5 minutes).
1/2 tsp Italian seasoning blend
3. Next, add the crushed tomatoes, Italian seasoning blend,
Freshly cracked pepper and some freshly cracked pepper (10-15 cranks of a pepper
mill). Stir everything to combine.
salt to taste
4. Place a lid on the pot and allow it to come up to a simmer.
1 lb. spaghetti Once simmering, reduce the heat to low and let the sauce
simmer for 30 minutes.
https://www.budgetbytes.com/ 5. After a minimum of 30 minutes simmering, add about 1/2
the-best-weeknight-pasta-sauce/ tsp salt, stir to combine, then taste and add more if needed.
The flavor of the sauce will deepen and the complexities will
pop once the salt is added.
6. While the sauce is simmering, cook the spaghetti according

to the package directions. Drain the spaghetti in a colander,
then serve topped with the sauce.
SIMPLE HOMEMADE CHILI
6 (1 cup each) 5 minutes 45 minutes 50 minutes
2 Tbsp olive oil 1. Dice the onion and mince the garlic. Add both to a large
pot with the olive oil and cook over medium heat until they
1 yellow onion
are soft and translucent. Add the ground beef and continue to
2 cloves garlic sauté until the beef is fully browned.
1 lb. ground beef 2. Drain the beans and add them to the pot along with the
diced tomatoes, tomato paste, 1 cup water, and all of the
1 15oz. can kidney beans
ingredients for the chili seasoning. Stir until well combined.
1 15oz. can black beans Place a lid on the pot and allow it to simmer over a low heat
for at least 30 minutes, stirring occasionally (the flavor gets
1 15oz. can diced tomatoes
better the longer it simmers).
1 6oz. can tomato paste
3. Give the chili one final taste, adjust the salt or seasonings if
1 cup water needed, then serve hot with your favorite toppings.
CHILI SEASONING
1 Tbsp chili powder https://www.budgetbytes.com/basic-chili/
1 tsp ground cumin
1/4 tsp cayenne pepper
1/4 tsp garlic powder
1/2 tsp onion powder
1/2 Tbsp brown sugar
1 tsp salt
1/2 tsp Freshly cracked black

pepper
SWEET CHILI CHICKEN STIR
FRY BOWLS
COCONUT RICE 1. Begin the coconut rice first. Add the jasmine rice, garlic,
salt, coconut milk, and water to a sauce pot, then give it all a
1 1/2 cups jasmine rice
brief stir. Place a lid on the pot and bring it up to a boil over
1 clove garlic, minced high heat. As soon as it reaches a full boil, turn the heat down
to low and let it simmer for 15 minutes. After simmering for 15
3/4 tsp salt
minutes, turn the heat off and let it sit undisturbed, with the
1 13.5oz. can coconut milk lid in place, for 5 minutes. Fluff the rice, and set it aside until
ready to serve.
1 cup water
2. Prepare the frozen broccoli according to the package
SWEET CHILI CHICKEN
directions (drop in a pot of boiling water for 3-5 minutes, or
2 boneless, skinless chicken until tender, then drain in a colander).
breasts (about 1.3 lbs. total)
3. Next, prepare the chicken stir fry. Dice the chicken into
1 Tbsp cooking oil 1-inch pieces. Season with a pinch of salt. Heat 1 Tbsp
cooking oil in a large skillet over medium-high heat. Once hot,
1 cup sweet chili sauce
add the chicken and stir and cook until the chicken is cooked
1 8oz. can pineapple tidbits in through and slightly browned on the outside.
juice
4. Drain the can of pineapple, then add the pineapple to
1 lb. frozen broccoli
the skillet along with the sweet chili sauce. Stir and heat the
sauce and pineapple through (about 2 minutes).
sweet-chili-chicken-stir-fry-bowls/ 5. To serve, place about 1 cup rice in each bowl, add 1/4 of
the sweet chili chicken mixture, and 1/3 of the broccoli. Enjoy
immediately, or refrigerate until ready to serve. Lasts about 4
days in the refrigerator.
EASY CAULIFLOWER AND
CHICKPEA MASALA
2 cups long grain white rice 1. Add the rice, salt, and 3 cups water to a medium sauce pot. Place a
MASALA SPICE MIX lid on top, turn the heat on to high, and allow the water to come up to
a full boil. Once boiling, turn the heat down to low and let it continue
2 Tbsp garam masala
to simmer for 15 minutes. After 15 minutes, turn the heat off and let it
1/2 tsp ground cumin sit, with the lid in place, for an additional five minutes. Fluff just before
1/2 tsp turmeric serving.
1/2 tsp smoked paprika
2. In a small bowl, combine the spices for the masala spice mix
1/4 tsp cayenne (garam masala, cumin, turmeric, smoked paprika, cayenne, salt, and
pepper).
Freshly cracked pepper
3. Finely dice the onion, mince the garlic, and grate the ginger. Add all
SKILLET INGREDIENTS
three to a large skillet along with the olive oil and sauté over medium
1 yellow onion heat until the onions are soft and translucent (about 3 minutes). Add
3 cloves garlic the spice mix and continue to sauté for one more minute.
1/2 Tbsp grated fresh ginger 4. Add the frozen cauliflower florets to the skillet with the aromatics
2 Tbsp olive oil and spices, and continue to sauté for about 5 minutes more, or until
12oz. frozen cauliflower florets the cauliflower have thawed through and are completely coated in
spices.
1 15oz. can chickpeas, drained
1 15oz. can tomato sauce 5. Add the drained chickpeas, tomato sauce, and 1/4 cup water to
the skillet. Stir to combine, then allow them to simmer over medium-
1/4 cup water
low heat, stirring occasionally, for about 15 minutes. This will help
1/3 cup canned coconut milk
mellow the acidity of the tomato sauce and allow the spices to blend.
salt to taste If the mixture becomes too dry as it simmers, add a couple more
Get step by step photos & more: tablespoons of water.
6. After the sauce has simmered for 15 minutes, turn off the heat
easy-cauliflower-and-chick-
pea-masala/ and stir in the coconut milk. Give the masala a taste and add salt as
needed. Serve over rice.
ONE POT TERIYAKI CHICKEN
AND RICE
4 (about 2 cups each) 5 minutes 30 minutes 35 minutes
1 boneless, skinless chicken 1. Cut the chicken breast into very small pieces, about 1/2 to 3/4-inch
breast (about 2/3 lb.) in size.
1 Tbsp cooking oil 2. Add the cooking oil, garlic, and ginger to a large, deep skillet. Cook
over medium heat for about 1 minute, then add the chicken pieces
2 cloves garlic minced
and continue to sauté just until the outside of the chicken is no longer
1 tsp grated fresh ginger pink. Do not over cook the chicken here, it will finish cooking with the
rice.
1 1/2 cups jasmine rice
(uncooked) 3. Add the uncooked rice to the skillet and continue to sauté for 1-2
minutes more. You should hear the rice popping. Finally, add the
2 1/2 cups water
water and give everything a brief stir to make sure there is no rice
12oz. frozen stir fry vegetables stuck to the bottom of the skillet.
1/4 cup soy sauce

4. Place a lid on the skillet, turn the heat up to medium-high, and
2 Tbsp brown sugar allow the water to come to a full boil. Once boiling, turn the heat down
to low and let it simmer for 10 minutes.
1 tsp toasted sesame oil
5. While the skillet is simmering over low, prepare the teriyaki sauce.
2 green onions (optional)
In a small bowl, stir together the soy sauce, brown sugar, and toasted
sesame oil. The brown sugar may not fully dissolve, but that's okay.
Set the sauce aside.
one-pot-teriyaki-chicken-and-rice/
6. After the rice has simmered for 10 minutes, lift the lid briefly
to sprinkle the frozen vegetables on top, then replace the lid
immediately. Make sure the vegetables are spread evenly over
the surface. Let the skillet continue to heat over low for an
additional five minute. Continued...
7. After steaming the rice and vegetables together for 5 minutes,
turn the heat off and let the skillet rest with the lid in place for an
additional five minutes.
8. Give the teriyaki sauce another brief stir, lift the lid on the
skillet, and drizzle the sauce over the vegetables. Make sure
to scrape out all the sugar from the bottom of the bowl. Using
a spatula or large spoon, gently fold the rice and vegetables
together until everything is mostly coated in the sauce. Make
sure to scoop all the way to the bottom of the skillet when
folding, as the sauce will sink to the bottom.
9. Place the lid back on top and let the skillet rest for a final 5
minutes to let the flavor soak in (heat turned off). Sprinkle sliced
green onions over top just before serving.
EASY ROSEMARY GARLIC
WHITE BEAN SOUP
2 Tbsp olive oil 1. Before you begin, pour one of the cans of cannellini beans
(with its liquid) into a blender and purée until smooth. Drain
4 cloves garlic
the other two cans of beans.
3 15oz. cans cannellini beans
2. Mince the garlic and add it to a soup pot with the olive oil.
2 cups vegetable (or chicken) Sauté the garlic over medium for about one minute, or just
broth until the garlic is very fragrant.
1/2 tsp dried rosemary
3. Add the puréed cannellini beans, the other two cans of
1/4 tsp dried thyme drained beans, broth, rosemary, thyme, crushed red pepper,
and some freshly cracked pepper. Stir to combine.
1 pinch crushed red pepper
4. Place a lid on the pot, turn the heat up to medium-high,
Freshly cracked black pepper to
and bring the soup to a boil. Once boiling, turn the heat down
taste
to medium low, remove the lid, and allow it to simmer for 15
minutes, stirring occasionally.
5. Smash the beans slightly to thicken the soup even more.

Taste the soup and add salt if needed (I did not add any, this
will depend on the salt content of your broth). Serve hot, with
crusty bread for dipping!

https://www.budgetbytes.com/easy-rosemary-garlic-white-bean-
soup/
GARLIC NOODLES WITH BEEF
AND BROCCOLI
4 Tbsp oyster sauce 1. Melt 2 Tbsp butter in a bowl (microwave for about 20 seconds) then
add the oyster sauce, soy sauce, brown sugar, and sesame oil. Stir to
3 Tbsp butter, divided
combine, then set the sauce aside.
1 Tbsp soy sauce
2. Bring a large pot of water to a boil. Once it reaches a boil, add the
3 Tbsp brown sugar spaghetti and continue to boil until the spaghetti is tender (about 7
minutes). Drain the spaghetti in a colander.
1 Tbsp toasted sesame oil
3. While the spaghetti is cooking, begin the beef and broccoli. Add the
1/2 lb. ground beef
remaining tablespoon butter to a large skillet and melt over medium
4 cloves garlic heat. Add the ground beef and continue to cook over medium heat until
the beef is cooked through (5-7 minutes). If you're using a higher fat
1/2 lb. frozen broccoli florets content beef, drain the fat before moving onto the next step (I used 10%
8oz. spaghetti fat and there wasn't enough to drain).
4 green onions (optional) 4. While the beef is cooking, mince the garlic. Add the garlic to the
skillet with the browned beef and continue to cook over medium heat
2 pinches crushed red pepper for 1-2 minutes more, or until the garlic has softened slightly.
Get step by step photos & more: 5. Add the frozen broccoli florets to the skillet with the beef and garlic.
https://www.budgetbytes.com/ Continue to sauté over medium heat just until the broccoli is no longer
garlic-noodles-with-beef-and-
frozen. The broccoli will continue to cook in the next steps, so it does
broccoli/
not need to be completely heated through at this point.
6. Finally, add the cooked and drained pasta and the prepared sauce
to the skillet with the beef and broccoli. Continue to cook and stir until
everything is combined, coated in sauce, and heated through.
7. Slice the green onions and sprinkle over top just before serving,
along with a pinch of crushed red pepper flakes, if desired.
SLOW COOKER WHITE
CHICKEN CHILI
6 (1 1/2 cups each) 15 minutes 4 hours 4 hours 15 minutes
1 yellow onion 1. Dice the onion and mince the garlic. Slice the jalapeño
lengthwise, scrape out the seeds with a spoon, then dice.
2 cloves garlic Place the onion, garlic, jalapeño, and chicken breast in the
1 jalapeño (optional)
bottom of a slow cooker.
1 boneless, skinless chicken 2. Drain and rinse the cannellini beans and pinto beans, then
breast (about 3/4 lb.) add them to the slow cooker, along with the cumin, oregano,
cayenne, and freshly ground black pepper. Pour the salsa
1 16oz. jar salsa verde
over top.
2 15oz. cans cannellini beans
3. Pour two cups of chicken broth over the contents in the
1 15oz. can pinto beans cooker and then give everything a brief stir. Place the lid on
the slow cooker and cook on high for four hours, or on low for
1 Tbsp ground cumin
eight hours.
1 tsp dried oregano
4. After four hours on high, or eight hours on low, carefully
1/4 tsp cayenne pepper remove the chicken breast from the slow cooker and use two
1/4 tsp freshly cracked black forks to shred the meat. Return the meat to the slow cooker.
pepper Stir the chili, slightly mashing the beans with the back of the
spoon as you stir. The mashed beans will help thicken the
2 cups chicken broth
chili.
4 oz. Monterey jack cheese
5. Serve the chili topped with shredded Monterrey Jack
Get step by step photos & more: cheese. Other optional toppings include fresh cilantro, diced
https://www.budgetbytes.com/ avocado, freshly squeeze lime, or tortilla chips.
slow-cooker-white-chicken-chili/
NOTE: If you don’t have a slow cooker, let the chili simmer
over low heat for one hour on the stove top, or until the
chicken is shreddable.
TURKEY TACO SKILLET
TACO SEASONING 1. Combine the spices for the homemade taco seasoning,
then set the seasoning aside.
1 Tbsp chili powder
1 tsp smoked paprika 2. Add the cooking oil and ground turkey to a large skillet.
Begin to cook the turkey over medium heat, breaking it up
1 tsp ground cumin into pieces as it cooks.
1/4 tsp cayenne pepper
3. While the turkey is cooking, dice the onion. Add the onion
(optional)
to the skillet with the turkey and continue to stir and cook
1/2 tsp dried oregano until the onions are soft. Add the prepared taco seasoning,
then continue to stir and cook for 1-2 minutes more.
1/2 tsp salt
4. Drain the black beans then add them to the skillet with
1/4 tsp freshly cracked pepper
the diced tomatoes (with juices) and frozen corn (no need to
TACO SKILLET thaw). Stir the ingredients in the skillet to combine, then heat
through over medium.
1 Tbsp cooking oil
1 lb. ground turkey 5. While the mixture is heating, slice the green onions. Stir the
green onions into the skillet just before serving.
1 yellow onion
1 10oz. can diced tomatoes with NOTE: You can use store bought taco seasoning if you do not
green chiles have a well stocked spice cabinet.
1 15oz. can black beans Get step by step photos & more:
https://www.budgetbytes.com/turkey-taco-skillet/
1 cup frozen corn
1/2 bunch green onions (optional)
8 corn tortillas
NO-KNEAD FOCACCIA ROLLS
12 rolls 18 hours 25 minutes 18 hours 25 minutes
4 cups all-purpose flour 1. The day before (about 18 hours ahead of time) combine
the flour, salt, and yeast in a large bowl. Stir until well mixed.
1/2 Tbsp salt
Add the water, starting with 1 1/2 cups, and add a little more
1/4 tsp instant yeast at a time until the flour forms a cohesive, sticky ball. There
should not be any dry flour left on the bottom of the bowl.
2 cups water
The total amount of water you’ll need will vary, but should be
2 Tbsp olive oil between 1 1/2 to 2 cups.
2 Tbsp Italian seasoning blend 2. Loosely cover the bowl with plastic wrap and let it sit at
room temperature for 16-18 hours to ferment.
https://www.budgetbytes.com/ 3. After 16-18 hours, the dough will look like a large, bubbly
focaccia-rolls/ mass. Sprinkle with enough flour to be able to scrape it out
of the bowl without it sticking to your hands. Place the dough
on a well floured surface. Cut the dough into 12 pieces. Shape
each piece into a small ball. The dough will be quite wet,
floppy, and sticky, so sprinkle liberally with flour as you work.
4. Place the rolls on a baking sheet covered in parchment.

Brush the top of each lightly with olive oil. Sprinkle the Italian
seasoning over top. Let rise for 30 minutes to one hour or
until doubled in size.
5. While the rolls are still rising, preheat the oven to 425ºF.
Once it is fully preheated, place the rolls in the oven and bake
until the surface is a light golden brown (about 25 minutes).
Serve warm!
HUNGRY FOR MORE?
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14 DAY

Copyright © 2019 Budget Bytes.

ABOUT THIS MEAL PLAN 5

HOW TO USE THIS

GROCERY LIST KEY 12

14 One Pot Chili Pasta 23 Easy Cauliflower and Chickpea

20 Weeknight Pasta Sauce with 28 Slow Cooker White Chicken Chili

So, let’s get cooking, shall we?

Owner, Budget Bytes

• Frozen goods: frozen vegetables

GENERAL INGREDIENT BUYING TIPS

Print the grocery list and grocery list key.

❒ 1 15oz. can Chickpeas i DAIRY: ❒ 2 cups Frozen corn kernels

GROCERY LIST - CONTINUED

❒ 1⁄4 cup Cooking oil ehjn ❒ 6 1⁄2 tsp Italian seasoning fo

❒ 3⁄4 cup Olive oil ❒ 1⁄4 tsp Dried thyme k

❒ 2 Tbsp Hot dog relish d

❒ 1⁄2 cup BBQ sauce e

❒ 4 tsp Toasted sesame oil jl

❒ 1⁄3 cup Soy sauce jl

❒ 1⁄4 cup Oyster sauce l

❒ 1 tsp Cayenne pepper

❒ 1⁄4 cup Chili powder agn

❒ 2 Tbsp Ground cumin

❒ 1 Tbsp Curry powder c

❒ 2 Tbsp Garam masala i

❒ 1⁄2 tsp Garlic powder bg

❒ 1⁄2 tsp Onion powder g

❒ 1 1⁄2 tsp Dried oregano mn

❒ 1 1⁄2 tsp Smoked paprika in

❒ 3 pinches Crushed red pepper

GROCERY LIST KEY

B. POOR MAN'S BURRITO BOWLS

C. CURRIED RED LENTIL AND PUMPKIN SOUP

D. SKILLET CHEESEBURGER PASTA

E. SKILLET PINEAPPLE BBQ CHICKEN

F. WEEKNIGHT PASTA SAUCE WITH SPAGHETTI

G. EASY HOMEMADE CHILI

H. SWEET CHILI CHICKEN STIR FRY BOWLS

I. CAULIFLOWER AND CHICKPEA MASALA

J. ONE POT TERIYAKI CHICKEN AND RICE

K. EASY ROSEMARY GARLIC WHITE BEAN SOUP

L. GARLIC NOODLES WITH BEEF AND BROCCOLI

M. SLOW COOKER WHITE CHICKEN CHILI

N. TURKEY TACO SKILLET

O. NO-KNEAD FOCACCIA ROLLS

1 Tbsp olive oil

Get step by step photos & more:

Get step by step photos & more:

Get step by step photos & more:

6. While the sauce is simmering, cook the spaghetti according

1 tsp ground cumin

1/4 tsp cayenne pepper

1/4 tsp garlic powder

1/2 tsp onion powder

1/2 Tbsp brown sugar

1/2 tsp Freshly cracked black

1/4 cup soy sauce