Meal Plans

October 30-November 3, 2017

October 30 2017 meal plan


Monday- Spaghetti, Salad, French Bread
Tuesday- Nachos, Plantains
Wednesday- Mini French Bread Pizzas, Salad
Thursday- Sweet Potatoes, Special Green Beans, Pita or other bread
Friday-  Cauliflower “Wings”, Fries, Salad


  • Remember to only buy what you need, not what you have! A quick check of your pantry and fridge might save you $$ and time.
  • If your spice collections is small your cost will be higher at the start, but your tastebuds will thank you for your purchases.

Shopping List


Garlic Powder
Onion Powder
Chipotle Powder
Onion Powder
Italian Seasoning

Veggies and Fruits

2 sweet yellow onions
1 Large Red Onion
Green Bell Pepper 2-3
Roma Tomato
1-2 Jalapeno
6-8 oz mushrooms
1 medium head cauliflower
2-3 very ripe Plantains
3-4 russet potatoes
Minced Garlic (Because garlic is in so many of my meals I buy a large jar of pre-minced garlic, available in the un-refrigerated, shelved section of the store)
Salad Fixings for 3-4 salads, such as lettuce, tomato, cucumber, etc.

Everything Else

Olive Oil
Vegan Butter
15 oz Can Black Beans
10 oz can petite diced tomatoes with green chiles
Corn Tortilla Chips
Cheddar Cheese
Sour Cream
8 oz tomato sauce
6 oz tomato paste
White flour
Hot Sauce or wing sauce
Brown Sugar
Unsweetened Applesauce
French Bread
Pasta of Choice

Daily Breakdown

Monday  |  Tuesday  |  Wednesday  |  Thursday  |  Friday


mushroom speghettiSpaghetti, Salad, French Bread

Simple and fast, spaghetti is a standard that always delivers in satisfying flavor and warmth. Add salad and french bread for a winner every time.

Notes: Start sauce first then cook your choice of pasta according to packaging directions so the components of the meal are all ready about the same time. For bread that goes well with spaghetti simply toast slices of French bread. Make extra sauce and save leftovers for the mini pizzas on wednesday.

Spaghetti Sauce Recipe:



spicy black bean nachosSpicy Black Bean Nachos, Plantains

If you have never eaten cooked plantains then you are missing out on a warm delight. They pair perfectly with these healthy nachos.


  • To make this meal vegan simply replace the dairy with vegan substitutes.
  • Omit the butter in the Plantains, using only oil. I like to add a sprinkling of cinnamon for extra flavor.

Spicy Black Bean Nachos:

Fried Plantains:


mini french bread pizzasMini French Bread Pizzas, Salad

Pizza on the cheap and easy, these little saucy, cheesy delights are fun to make and funner to eat! Top with whatever you like. Use leftover sauce from the spaghetti on monday to make the process even easier.

Notes: Assemble mini pizzas and put them in the oven first, then make your salad. The whole meal is done in fifteen minutes or less… perfect for the middle of the week!

Mini French Bread Pizza Recipe: View Recipe


sweet potatoes with special green beans and pitaSweet Potatoes, Special Green Beans, Pita or other bread

Special Green Beans are my fast, yummy way of making green beans to go with a meal. Served with microwaved sweet potatoes and a side of bread, they are a satisfying, easy dinner.

Special Green Beans: View Recipe

Sweet Potatoes:
Wash and dry sweet potatoes then prick them with a fork several times to create a few holes in the skin. This keeps them from exploding. Cook them in the microwave for 6-10 minutes depending on size and how many you cook at once. Don’t put more than 3-4 potatoes in at once as this will slow down the cooking process. The potato is done when pressing on it with a fork easily causes it to mash.



buffalo cauliflower wingsCrispy Cauliflower Buffalo “Wings”, Oven Fries

These “Wings” claim to get crispy. Ours did not. Even though they did not get crispy they were delicious. The heat of the sauce can be cut with a second dipping option such as honey mustard or ranch.


  • I used a pre-made wing sauce that happened to be vegan. I bought the sauce before I found the recipe that we used.
  • The fries can be made with or without the garlic. They are fast and yummy.

Crispy Cauliflower Buffalo “Wings” Recipe:  

Oven Fries Recipe: