Recipes

1-Star Longevity Meal Plan

by Meal Plans.
October 08, 2026
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★ 1-Star — Longevity Meal Plan
$39 / week · Affordable, familiar meals with small upgrades that support long-term health.

Expected Benefits After 1 Week

  • Budget-Friendly Nutrition — Whole grains, beans, and inexpensive produce deliver real nutritional value without straining your grocery budget.
  • Satisfying, Familiar Meals — Toast, baked potatoes, sandwiches, and pasta night—each with one small upgrade that makes them work harder for your health.
  • Better Gut Health — Beans, broccoli, cabbage, and whole grains add fiber that feeds a healthy gut microbiome.
  • Steady Energy — Balanced protein, fiber, and complex carbohydrates help keep you full and energized through the day.
  • No Complicated Cooking — Simple techniques, short ingredient lists, and pantry staples make this plan genuinely doable on a busy week.

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Recommended Supplements for Longevity

  • Omega-3s (Fish or Algae Oil): Supports heart and brain health, and helps manage inflammation.
  • Vitamin D3: Crucial for bone health, immune function, and mood regulation.
  • Magnesium Glycinate: Supports over 300 bodily processes, including muscle and nerve function, and promotes relaxation.
  • Probiotic: Helps maintain a healthy gut microbiome, which is linked to immunity and healthy aging.
  • CoQ10: An antioxidant that supports cellular energy production, particularly important for heart health.

Breakfast

Cinnamon Raisin Breakfast Rice Pudding with Walnut Crunch

Warm, creamy brown rice with cinnamon, raisins, banana and vanilla, topped with crunchy walnuts and a spoonful of Greek yogurt. Think rice pudding meets breakfast cereal—cozy and familiar, but a nice change from another bowl of oatmeal.

Prep: 5 min · Cook: 10 min

Ingredients (2 servings):

  • 2 cups cooked brown rice
  • 1 cup milk of choice
  • ½ ripe banana, mashed
  • ¼ cup raisins
  • 1 tsp vanilla extract
  • ¾ tsp ground cinnamon
  • ¼ cup walnuts, roughly chopped
  • ½ cup plain Greek yogurt

Instructions:

  1. Add the cooked brown rice, milk, mashed banana, raisins, vanilla, cinnamon and salt to a small saucepan.
  2. Bring to a gentle simmer over medium-low heat. Cook for 8–10 minutes, stirring occasionally, until the rice becomes thick and creamy.
  3. Taste and add honey or maple syrup if you’d like it sweeter.
  4. Meanwhile, add the walnuts to a dry skillet over medium-low heat and toast for 2–3 minutes, stirring frequently.
  5. Divide the warm rice pudding between two bowls. Top with Greek yogurt, sliced banana and toasted walnuts. Finish with an extra sprinkle of cinnamon.

Benefit: Brown rice provides whole grains and fiber, while banana, raisins and walnuts add plant variety. Walnuts contribute unsaturated fats, and Greek yogurt adds protein.

Lunch

Loaded Mediterranean Tuna Melts with Tomato & Greens

A classic tuna melt made a little fresher with tomato, spinach, lemon and herbs, then topped with melty cheese on whole-grain bread. The goal isn’t to reinvent a tuna melt. It’s to make a really good version of one.

Prep: 10 min · Cook: 5 min

Ingredients (2 servings):

  • 1 (5 oz) can tuna, drained
  • 2 tbsp plain Greek yogurt
  • 1 tbsp mayonnaise
  • 1 tsp Dijon mustard
  • 1 tbsp finely chopped fresh parsley
  • 4 slices hearty whole-grain bread
  • 1 medium tomato, thinly sliced
  • 1 cup baby spinach
  • 2 oz cheddar or mozzarella, sliced or shredded

Instructions:

  1. Heat the oven broiler or toaster oven.
  2. Combine the tuna, Greek yogurt, mayonnaise, Dijon, lemon juice, parsley, red onion and black pepper.
  3. Lightly toast the bread so it doesn’t become soggy. Divide the tuna mixture between two slices of bread.
  4. Top with spinach, tomato and cheese. Place under the broiler for 2–3 minutes, watching closely, until the cheese is melted and bubbling.
  5. Top with the remaining bread for a traditional sandwich, or serve open-faced.
  6. Toss the mixed greens and cucumber with olive oil, lemon juice, salt and pepper and serve alongside.

Benefit: Tuna provides protein and omega-3 fats, while whole-grain bread, tomato, spinach, cucumber and greens add whole grains and plant variety.

Dinner

Garlic Parmesan Chicken with Roasted Broccoli & Potatoes

Golden roasted chicken with crispy potatoes and caramelized broccoli, finished with garlic, Parmesan and fresh lemon. It’s deliberately simple: chicken + potatoes + broccoli, with just enough of a Parmesan-garlic finish to make it feel more special.

Prep: 10 min · Cook: 30 min

Ingredients (2 servings):

  • 1 lb boneless, skinless chicken thighs or breasts
  • ¾ lb baby potatoes, halved or quartered
  • 3 cups broccoli florets
  • ¼ cup freshly grated Parmesan
  • 1 garlic clove, finely minced
  • 1 tbsp chopped fresh parsley
  • Zest of ½ lemon

Instructions:

  1. Heat the oven to 425°F. Toss the potatoes with half of the vegetable olive oil, garlic powder, salt and pepper.
  2. Spread them over a large sheet pan and roast for 15 minutes.
  3. Meanwhile, coat the chicken with olive oil, garlic powder, Italian seasoning, salt and pepper. Toss the broccoli with the remaining vegetable olive oil, salt and pepper.
  4. Remove the sheet pan from the oven and flip the potatoes. Add the chicken and broccoli to the pan.
  5. Roast for another 20–25 minutes, or until the chicken reaches 165°F, the potatoes are golden and the broccoli has crisp edges.
  6. Combine the Parmesan, garlic, parsley and lemon zest. During the final 3–5 minutes, sprinkle the Parmesan mixture over the chicken and broccoli and return the pan to the oven. Finish with fresh lemon juice before serving.

Benefit: Broccoli adds a cruciferous vegetable, potatoes provide fiber and potassium, and olive oil contributes unsaturated fats.

Breakfast

Apple-Cinnamon Cottage Cheese Toast with Walnut Crunch

Crispy whole-grain toast topped with creamy cottage cheese, warm cinnamon apples and crunchy walnuts, finished with just a touch of honey.

Prep: 5 min · Cook: 8 min

Ingredients (2 servings):

  • 4 slices hearty whole-grain bread
  • 1 cup cottage cheese
  • 1 large apple, thinly sliced or diced
  • ¼ cup walnuts, roughly chopped
  • 1 tsp butter
  • ½ tsp ground cinnamon
  • 1 tsp honey
  • ½ tsp vanilla extract

Instructions:

  1. Melt the butter in a small skillet over medium heat.
  2. Add the apple, cinnamon and a small pinch of salt. Cook for 5–7 minutes, stirring occasionally, until the apple is tender but still has a little bite.
  3. Stir in the honey and vanilla and remove from the heat.
  4. Meanwhile, toast the bread until crisp. Spread each slice generously with cottage cheese.
  5. Spoon the warm cinnamon apples over the top. Finish with chopped walnuts and an optional light drizzle of honey.

Benefit: Whole-grain bread and apples provide fiber, walnuts contribute unsaturated fats, and cottage cheese adds protein.

Lunch

Cheesy Broccoli & White Bean Baked Potatoes

Crispy baked potatoes stuffed with garlicky broccoli, creamy white beans and melted cheddar, finished with a spoonful of Greek yogurt. The beans partially disappear into the cheesy filling, so this still eats like a loaded baked potato, not a bean dish.

Prep: 10 min · Cook: 45 min (or 25 min with shortcut)

Ingredients (2 servings):

  • 2 large russet potatoes
  • 2 cups broccoli florets, chopped small
  • 1 (15 oz) can cannellini beans, drained and rinsed
  • ½ cup shredded sharp cheddar
  • ¼ cup plain Greek yogurt, plus more for serving
  • 1 small garlic clove, minced
  • 1 tsp Dijon mustard
  • 2 tbsp sliced scallions, optional

Instructions:

  1. Heat the oven to 425°F. Scrub the potatoes, pierce several times with a fork and rub lightly with olive oil. Bake directly on a sheet pan for 45–60 minutes, until crisp outside and tender inside. Shortcut: Microwave the potatoes for about 6–8 minutes first, then transfer them to the oven for 10–15 minutes to crisp the skins.
  2. Steam the broccoli until just tender.
  3. Add the beans to a skillet over medium heat with the garlic and 2 tablespoons of water. Cook for 2–3 minutes, then lightly mash about half of the beans with the back of a spoon.
  4. Stir in the broccoli, Greek yogurt, Dijon, garlic powder and about half of the cheddar. Season with salt and pepper.
  5. Split the potatoes and fluff the insides with a fork. Spoon the broccoli-white bean mixture inside. Sprinkle with the remaining cheddar and return to the oven for 3–5 minutes, until melted. Finish with Greek yogurt and scallions, if desired.

Benefit: White beans add fiber and plant protein, while broccoli provides a cruciferous vegetable. Potatoes contribute additional fiber and nutrients.

Dinner

BBQ Chicken Stuffed Sweet Potatoes with Crunchy Slaw

Warm roasted sweet potatoes stuffed with saucy BBQ chicken and topped with a cool, crunchy cabbage slaw. It’s essentially BBQ chicken + a loaded potato, which keeps it extremely familiar while giving us a completely different format from the other tiers.

Prep: 10 min · Cook: 40 min (or 25 min with shortcut)

Ingredients (2 servings):

  • 2 medium-large sweet potatoes
  • ¾ lb boneless, skinless chicken breast or thighs
  • ⅓ cup BBQ sauce
  • 2 cups shredded cabbage or coleslaw mix
  • ¼ cup plain Greek yogurt
  • 1 tsp Dijon mustard & 1 tsp honey
  • 1 tbsp apple cider vinegar
  • 2 tbsp shredded sharp cheddar, optional

Instructions:

  1. Heat the oven to 425°F. Pierce the sweet potatoes several times with a fork and bake for 40–50 minutes, until tender. Shortcut: Microwave the sweet potatoes for 5–7 minutes, then finish them in the oven for about 10 minutes.
  2. Season the chicken with olive oil, smoked paprika, garlic powder, salt and pepper. Heat a skillet over medium-high heat and cook the chicken for approximately 5–7 minutes per side, or until it reaches 165°F.
  3. Let the chicken rest briefly, then chop or shred it. Return it to the skillet and toss with the BBQ sauce until warm.
  4. Combine the cabbage, Greek yogurt, Dijon, honey, vinegar and herbs. Season with salt and pepper.
  5. Split the sweet potatoes and gently fluff the centers. Fill each with BBQ chicken. Top with crunchy slaw and cheddar or scallions, if desired.

Benefit: Sweet potatoes and cabbage bring two very different plants to the meal, while the cabbage also adds a cruciferous vegetable.

Breakfast

Spinach & Cheddar Breakfast Quesadillas with Avocado

Crispy whole-wheat tortillas filled with fluffy scrambled eggs, melted cheddar and spinach, served with creamy avocado. It’s a fun, familiar breakfast that brings in leafy greens without any fuss.

Prep: 5 min · Cook: 10 min

Ingredients (2 servings):

  • 2 large whole-wheat tortillas
  • 4 large eggs
  • 2 cups baby spinach
  • ½ cup shredded sharp cheddar
  • 1 avocado, sliced
  • 1 tsp extra-virgin olive oil or butter
  • 2 tbsp milk of choice
  • ¼ tsp garlic powder

Instructions:

  1. Whisk the eggs with the milk, garlic powder, salt and pepper.
  2. Heat half the olive oil or butter in a skillet over medium heat. Add the spinach and cook for about 1 minute, until just wilted.
  3. Pour in the eggs and gently scramble until just set. Transfer the eggs to a plate and wipe out the skillet.
  4. Divide the egg mixture between one half of each tortilla. Sprinkle with cheddar and fold the tortillas in half.
  5. Add the remaining oil or butter to the skillet. Cook the quesadillas for 2–3 minutes per side, until golden and crisp and the cheese has melted.
  6. Cut into wedges and serve with sliced avocado and salsa, if desired.

Benefit: Eggs provide protein, spinach adds leafy greens, avocado contributes unsaturated fats, and whole-wheat tortillas provide whole grains and fiber.

Lunch

Creamy Tomato & White Bean Soup with Parmesan Toast

A cozy tomato soup made creamier and more satisfying with blended white beans, served with crispy Parmesan toast for dipping. The beans mostly disappear into the soup, so it still feels like classic creamy tomato soup and toast.

Prep: 5 min · Cook: 20 min

Ingredients (2 servings):

  • 1 tbsp extra-virgin olive oil
  • ½ small yellow onion, diced
  • 2 garlic cloves, minced
  • 1 (28 oz) can crushed tomatoes
  • 1 (15 oz) can cannellini beans, drained and rinsed
  • 1½ cups low-sodium chicken or vegetable broth
  • 1 packed cup baby spinach
  • 4 slices whole-grain bread
  • ¼ cup freshly grated Parmesan

Instructions:

  1. Heat the olive oil in a saucepan over medium heat. Add the onion and cook for 3–4 minutes, until softened. Add the garlic and cook for another 30 seconds.
  2. Stir in the crushed tomatoes, cannellini beans, broth, Italian seasoning, garlic powder and honey, if using. Bring to a gentle simmer and cook for 10 minutes.
  3. Carefully blend the soup until mostly smooth using an immersion blender. You can leave a little texture if desired. Return to low heat and stir in the spinach until wilted.
  4. Stir in the Parmesan and season with salt and pepper.
  5. For the toast, lightly brush the bread with olive oil and sprinkle with Parmesan and garlic powder. Toast until golden and the Parmesan has melted. Serve the hot soup with Parmesan toast for dipping.

Benefit: White beans add fiber and plant protein, tomatoes and spinach add different plant nutrients, and whole-grain bread provides additional fiber.

Dinner

One-Pot Turkey Taco Pasta

Taco night meets pasta night: ground turkey, whole-grain pasta, black beans, tomatoes and spinach cooked together with taco spices and finished with melted cheddar. This is one of those meals that doesn’t need to announce that it’s nutrient-dense. It just tastes like cheesy taco pasta.

Prep: 5 min · Cook: 20 min

Ingredients (2 servings):

  • ¾ lb lean ground turkey
  • 1 tsp ground cumin & 1 tsp chili powder
  • ½ tsp smoked paprika & ½ tsp garlic powder
  • 1 cup canned black beans, drained and rinsed
  • 1 cup canned diced tomatoes
  • 5 oz whole-grain short pasta
  • 1¾ cups low-sodium chicken broth
  • 2 packed cups baby spinach
  • ½ cup shredded sharp cheddar

Instructions:

  1. Heat the olive oil in a deep skillet or saucepan over medium-high heat. Add the turkey and onion and cook for 5–6 minutes, breaking the turkey into crumbles.
  2. Add the garlic, cumin, chili powder, smoked paprika and garlic powder. Cook for another 30 seconds.
  3. Stir in the black beans, diced tomatoes, dry pasta and broth. Bring to a boil, then reduce to a gentle simmer.
  4. Cover and cook for approximately 10–12 minutes, stirring a few times, until the pasta is tender. Add a splash of water or broth if it becomes too dry before the pasta is cooked.
  5. Stir in the spinach and cook until wilted. Remove from the heat and stir in the cheddar until melted and creamy. Taste and season with salt and pepper. Serve with any desired toppings.

Benefit: Black beans add fiber and plant protein, whole-grain pasta contributes whole grains, and tomatoes, spinach, onion and avocado add plant variety.

Breakfast

Blueberry-Lemon Ricotta Toast with Walnut Crunch

Crispy whole-grain toast topped with creamy lemony ricotta, juicy blueberries and crunchy walnuts, finished with a light drizzle of honey. It feels a little more special than everyday toast but takes about 10 minutes.

Prep: 5 min · Cook: 5 min

Ingredients (2 servings):

  • 4 slices hearty whole-grain bread
  • ¾ cup ricotta cheese
  • 1 cup fresh blueberries
  • 1 tsp fresh lemon zest & 2 tsp fresh lemon juice
  • 1–2 tsp honey
  • ¼ cup walnuts, roughly chopped
  • ¼ tsp ground cinnamon

Instructions:

  1. Toast the bread until golden and crisp.
  2. Stir together the ricotta, lemon zest, lemon juice and a small pinch of salt.
  3. Spread the lemony ricotta generously over each slice of toast.
  4. Top with blueberries and walnuts. Drizzle lightly with honey and finish with a sprinkle of cinnamon.
  5. Optional: For warmer, jammy berries, microwave half the blueberries for about 30 seconds and spoon them over the ricotta before adding the fresh berries.

Benefit: Whole-grain bread and berries provide fiber and plant nutrients, while walnuts contribute unsaturated fats. Ricotta adds protein and makes a simple toast breakfast more substantial.

Lunch

Chicken, Apple & Cheddar Sandwiches with Honey Mustard

Savory chicken, crisp apple, sharp cheddar and greens layered onto whole-grain bread with a quick honey-mustard spread. It’s fundamentally a chicken-and-cheese sandwich, but the crisp apple gives it something unexpected without making it unfamiliar.

Prep: 10 min · Cook: None

Ingredients (2 servings):

  • 4 slices hearty whole-grain bread
  • 6 oz cooked chicken breast or thighs, thinly sliced
  • ½ large crisp apple, thinly sliced
  • 2 oz sharp cheddar, thinly sliced
  • 1 cup baby spinach or mixed greens
  • 1 tbsp Dijon mustard & 2 tsp honey
  • 1 tbsp plain Greek yogurt

Instructions:

  1. Stir together the Dijon, honey, Greek yogurt and black pepper.
  2. Lightly toast the bread if desired. Spread the honey mustard over each slice.
  3. Layer two slices with chicken, apple, cheddar and greens. Close the sandwiches and cut in half.
  4. Serve with cucumber and the remaining apple.

Benefit: Whole-grain bread and apple contribute fiber, while greens and cucumber add more plant variety. Using fruit inside a savory meal is an easy way to bring another plant food into the day.

Dinner

Easy Beef & Broccoli with Brown Rice

Tender strips of beef and crisp broccoli tossed in a simple sweet-savory garlic sauce and served over brown rice. This gives the plan a takeout-night feel without adding a long list of specialty ingredients.

Prep: 10 min · Cook: 15 min

Ingredients (2 servings):

  • ¾ lb lean flank steak or sirloin, thinly sliced
  • 4 cups broccoli florets
  • 2 garlic cloves, minced
  • 1 tsp freshly grated ginger
  • 3 tbsp reduced-sodium soy sauce & 1 tbsp honey
  • 1 tbsp rice vinegar & 1 tsp toasted sesame oil
  • 1 tsp cornstarch
  • 1½ cups cooked brown rice

Instructions:

  1. Whisk together the soy sauce, honey, rice vinegar, sesame oil, cornstarch and water.
  2. Heat 1 teaspoon oil in a large skillet over medium-high heat. Add the beef in a single layer and cook for about 2–3 minutes per side, until browned. Transfer to a plate.
  3. Add the remaining teaspoon oil and broccoli to the skillet. Add 2 tablespoons water, cover and cook for 3–4 minutes, until the broccoli is bright green and crisp-tender.
  4. Add the garlic and ginger and cook for about 30 seconds. Return the beef to the skillet.
  5. Pour in the sauce and toss everything together. Cook for another 1–2 minutes, until the sauce thickens and coats the beef and broccoli.
  6. Serve over warm brown rice and finish with scallions or sesame seeds, if desired.

Benefit: Broccoli provides a cruciferous vegetable, brown rice contributes whole grains and fiber, and garlic and ginger add additional plant variety.

Breakfast

Warm Banana Bread Breakfast Bowls

All the cozy flavors of banana bread—warm banana, cinnamon, vanilla and walnuts—turned into a quick breakfast bowl. To keep this distinct from the oatmeal-heavy plans we’ve done before, this uses whole-grain wheat cereal rather than oats.

Prep: 5 min · Cook: 5 min

Ingredients (2 servings):

  • 1 cup dry whole-grain wheat cereal, such as farina-style whole wheat cereal
  • 2 cups milk of choice
  • 1 large ripe banana
  • ¼ cup walnuts, roughly chopped
  • ½ tsp ground cinnamon & ½ tsp vanilla extract
  • 1 tsp butter
  • ½ cup plain Greek yogurt

Instructions:

  1. Prepare the whole-grain cereal with the milk and a pinch of salt according to package directions.
  2. Stir in the vanilla and half of the cinnamon.
  3. Meanwhile, slice the banana. Melt the butter in a small skillet over medium heat.
  4. Add the banana and remaining cinnamon. Cook for 2–3 minutes, gently turning once, until warm and lightly caramelized.
  5. Add the walnuts to the skillet during the final minute to lightly toast them.
  6. Divide the warm cereal between two bowls. Top with Greek yogurt, caramelized banana and walnuts. Add a light drizzle of honey or maple syrup if desired.

Benefit: Whole-grain cereal contributes fiber, banana adds fruit, and walnuts provide unsaturated fats and plant nutrients. Greek yogurt adds protein.

Lunch

Tomato, White Bean & Mozzarella Toasts

Crispy whole-grain toast topped with creamy garlicky white beans, juicy tomato and melted mozzarella, finished with greens and a little lemon. Think pizza toast meets beans on toast—simple, inexpensive and surprisingly satisfying.

Prep: 5 min · Cook: 5 min

Ingredients (2 servings):

  • 4 slices hearty whole-grain bread
  • 1 (15 oz) can cannellini beans, drained and rinsed
  • 1 tbsp extra-virgin olive oil
  • 1 small garlic clove, minced
  • 1 tsp fresh lemon juice
  • 1 large tomato, thinly sliced
  • 3 oz mozzarella, sliced or shredded
  • 1 cup baby spinach or arugula

Instructions:

  1. Heat the oven to 425°F or turn on the broiler.
  2. Add the beans, olive oil, garlic, lemon juice, Italian seasoning, salt and pepper to a bowl. Mash with a fork until mostly creamy, leaving some beans intact for texture.
  3. Lightly toast the bread. Spread the white bean mixture generously over each slice.
  4. Top with tomato and mozzarella. Bake or broil for 3–5 minutes, until the mozzarella is melted and bubbling.
  5. Top with spinach or arugula and parsley before serving.

Benefit: White beans provide fiber and plant protein, whole-grain bread adds whole grains, and tomato and greens bring more plants into the meal.

Dinner

Turkey Meatloaf with Maple-Dijon Glaze, Sweet Potatoes & Green Beans

Tender turkey meatloaf with a sweet-tangy maple-Dijon glaze, served with caramelized sweet potatoes and garlicky green beans. This is the kind of dinner I like for the final 1-Star meal: classic family comfort food, but the maple-Dijon glaze gives it just enough personality to feel like a recipe worth saving.

Prep: 15 min · Cook: 25 min

Ingredients (2 servings):

  • ¾ lb lean ground turkey
  • ⅓ cup whole-wheat breadcrumbs
  • 1 large egg
  • ¼ small yellow onion, finely diced
  • 1 tbsp Dijon mustard & 1 tbsp maple syrup
  • 1 tbsp tomato paste & 1 tsp apple cider vinegar
  • 2 medium sweet potatoes, cut into ¾-inch cubes
  • 8 oz fresh green beans, trimmed

Instructions:

  1. Heat the oven to 425°F. Toss the sweet potatoes with olive oil, garlic powder, salt and pepper. Spread them on one side of a large sheet pan and roast for 10 minutes.
  2. Meanwhile, gently combine the turkey, breadcrumbs, egg, onion, garlic, Greek yogurt, Dijon, Italian seasoning, salt and pepper. Shape the mixture into two individual mini meatloaves.
  3. Whisk together the Dijon, maple syrup, tomato paste and apple cider vinegar. Brush about half of the glaze over the meatloaves.
  4. After the sweet potatoes have cooked for 10 minutes, flip them and add the meatloaves to the sheet pan. Roast for 15 minutes.
  5. Toss the green beans with olive oil, garlic, salt and pepper. Add them to the sheet pan and brush the meatloaves with the remaining glaze.
  6. Roast everything for another 10–12 minutes, or until the meatloaves reach 165°F, the sweet potatoes are golden and the green beans are tender. Let the meatloaves rest for about 5 minutes before serving.

Benefit: Turkey provides protein, sweet potatoes and green beans bring different plant foods and fiber, and whole-grain breadcrumbs add another whole-grain element.

Ingredients:

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1x
2x
4x
 
Proteins and Produce
  •   2.5 lb Chicken
  •   1.5 lb Ground Turkey
  •   .75 lb Flank Steak
  •   1 can Tuna
  •   2 cups Greek Yogurt
  •   1 cup Cottage Cheese
  •   .75 cup Ricotta
  •   1.5 cup Cheddar
  •   5 oz Mozzarella
  •   .75 cup Parmesan
  •   6 Eggs
  •   3 cups Milk
  •   1 package Butter
  •   2 Bananas
  •   2 Apples
  •   1 cup Blueberries
  •   1 Avocado
  •   3 Lemons
  •   .75 lb Baby Potatoes
  •   2 Russet Potatoes
  •   4 Sweet Potatoes
  •   5 cups Broccoli
  •   3 cups Green Beans
  •   2 cups Spinach
  •   3 Arugula
  •   1 Cabbage
  •   2 Tomatoes
  •   1 Cucumber
  •   2 Yellow Onions
  •   1 Red Onion
  •   2 bulbs Garlic
  •   1 piece Ginger
  •   1 bunch Scallions
  •   1 bunch Parsley
  •   1 bunch Cilantro
 
Pantry and Condiments
  •   1 loaf Bread
  •   1 package Tortillas
  •   2 cups Brown Rice
  •   1 box Whole-Grain Wheat Cereal
  •   5 oz Pasta
  •   1 container Breadcrumbs
  •   3 cans Cannellini Beans
  •   1 can Black Beans
  •   1 can Crushed Tomatoes
  •   1 can Diced Tomatoes
  •   1 can Tomato Paste
  •   1 carton Broth
  •   .75 cup Walnuts
  •   1 bottle BBQ Sauce
  •   1 bottle Dijon Mustard
  •   1 bottle Mayonnaise
  •   1 bottle Soy Sauce
  •   1 bottle Rice Vinegar
  •   1 bottle Apple Cider Vinegar
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Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Estimated Weekly Grocery Spend

Meal Est. Cost per Serving Weekly Total
Breakfasts (5 meals) $2.00 $10.00
Lunches (5 meals) $2.80 $14.00
Dinners (5 meals) $3.00 $15.00
Total $39.00

Costs reflect budget-friendly staples like beans, potatoes, eggs, oats, and canned tuna.

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