Italian Style Fall Dinner Meal Plan

This meal plan will last 2 weeks for under $80! These are a bunch of recipes that our family makes fairly often. Plenty of hearty meals to keep you full during long winter nights.

Spaghetti & Meatballs

Frittata Florentine

Unstuffed Pepper Bake

Italian Subs

Caramelized Onion & Potato Frittata

Italian Goulash

Pizza Diavola

Scalloped Potato & Ham Chowder

Lasagna Soup


Grocery List:

Measurement	Item	Price
10 lb. bag	Potatoes	$2.98
1 bag	Spinach	$1.98
5 lb. bag	Yellow Onions	$2.48
2 heads	Garlic	$0.76
2	Carrots	$0.28
1 head	Celery	$0.98
4	Red Bell Peppers	$3.52
1	Green Bell Pepper	$0.68
12 oz	Ditalini Pasta	$1.47
16 oz	Spaghetti	$0.98
8 oz	Rigatoni	$0.47
1.5 cups	Panko Bread Crumbs	$1.98
1.5 cups	White Rice	$1.44
8 oz	Parmesan	$1.68
5 cups	Shredded Mozzarella	$5.00
1 bag (1 1/2c)	Shredded Swiss	$2.50
16 oz	Ricotta	$3.49
2 cups	Shredded Cheddar Cheese	$2.50
18 count	Eggs	$2.49
1 lb	Bacon	$2.74
3 lbs	Italian Sausage (hot/mild)	$7.96
1 bag	Pepperoni slices	$2.99
2 lbs	Ground Beef	$5.80
8 oz	Tomato Sauce	$0.27
15 oz	Tomato Sauce	$0.58
(2) 28 oz	Crushed Tomatoes	$1.96
(3) 6 oz	Tomato Paste	$1.23
28 oz	Italian Stewed Tomatoes	$0.98
15 oz	Diced Tomatoes	$0.58
(5) 14.5 oz	Chicken Broth	$3.30
15 oz	Cannellini Beans	$0.68
16 oz jar	Peperoncini Peppers	$3.89
5	Submarine Rolls	$2.40
1 bottle	Cooking Wine (White or Red)	$4.00
	Total:	$77.02

Pantry Items:

Milk
Olive Oil
Worcestershire Sauce
Vegetable Oil
Butter
Dry Mustard
Italian Seasoning
Red Pepper Flakes
3c Bread Flour
Salt
Active Dry Yeast
Sugar
Oregano
Basil
Garlic Powder
Cayenne Pepper

$50 Fall Dinner Meal Plan

We're settling in to fall and trying to prepare for our first baby due at the beginning of October. So, meal planning has been on my mind. I want to make it as easy as possible for my husband and family to go to the store and prepare meals while I am completely obsessed with getting to know the baby and figuring out what he needs and when he needs it!

I've put together a list of meals that we love. Admittedly, there is something about the beginning of fall that makes me go a little soup crazy. I really don't know what it is. As a result, many of the recipes here are for soup. These aren't some broth only appetizer type soups though. These recipes are husband approved, hearty, and perfect for dinner. (You will also have PLENTY of leftovers! While there are only 6 recipes here, we can typically make this meal plan last almost 2 weeks.)

This is the first of two meal plans I am going to share with you guys. This one has recipes compiled from many different sources. While I typically make changes to each one when I make it, I've decided just to note a few of the major changes and link to the source site for ease of use.

Enjoy!

Meal Plan #1

Italian "Drunken" Noodles: This simple pasta dish is beautiful. The bell peppers provide color and plenty of nutrients to keep cold and flu season at bay. Feel free to substitute the orange bell pepper (the most expensive of the bunch) with a green bell pepper to save money. I also use large rigatoni noodles instead of the pappardelle to cut the cost down even further.

Quinoa Chili: While this chili is vegetarian, it does not lack in the protein department! Quinoa is one of a few plant-based complete proteins. There are also two kinds of beans in here to provide iron and protein as well. So don't you go thinking this is some wimpy girly chili - it is delicious and hearty enough to satisfy a male appetite.

Roasted Cauliflower and White Cheddar Soup with baked potatoes: We have half a sack of potatoes left over from last week's meal plan so we are supplementing this soup with those! You could easily pair this with a panini or just some crusty bread if you need a little something extra.

Simple Red Beans & Rice Soup: This is one of my favorite simple soup recipes. It is very easy and delicious. We typically increase the rice a little to make it more stew-like and my husband loves it with some andouille sausage thrown in. Make sure to rinse the beans very well and choose low sodium chicken broth to reduce the sodium content of this soup.

Penne a la Betsy: I'll start by saying that I make quite a few alterations to this recipe (hello, unneeded butter with your olive oil to saute onions!). I typically cut down on the fat quite a bit by only using olive oil to saute the onions, which I use half of the onions called for,  and by using half & half instead of heavy cream. I also I make it meat free or substitute the shrimp for grilled chicken to save money.

One Pot Chili Mac and Cheese: While the title of this dish is misleading, it in no way resembles a mac and cheese, it is delicious and hearty. This comes across more of a mix between chili and goulash than anything else. The recipe easily doubles for a crowd or to have on hand if there is a big winter storm coming. This meal will keep you feeling comfy and cozy in any weather.

Grocery List

Measurement	Item	Price
5 lb. Bag	Yellow Onions	$2.48
1	Red Bell Pepper	$0.88
1	Yellow Bell Pepper	$0.98
2	Green Bell Pepper	$1.36
1 Head	Garlic	$0.48
1 Bunch	Cilantro	$0.89
1	Lime	$0.28
1 Head	Cauliflower	$4.17
16 oz.	Rigatoni	$0.93
12 oz.	Penne	$0.68
10 oz.	Elbow Macaroni	$0.57
8 oz.	Quinoa	$1.44
4 oz.	Rice	$0.48
(7) 14.5oz Cans	Chicken Broth	$4.62
(3) 14.5oz Cans	Diced Tomatoes	$1.74
28oz. Can	Diced Tomatoes	$0.98
15oz. Can	Tomato Sauce	$0.58
8oz. Can	Tomato Sauce	$0.27
15oz. Can	White Beans	$0.68
(6) 15oz. Cans	Kidney Beans	$4.08
15oz. Can	Black Beans	$0.68
7oz Can	Green Chilis	$1.36
1 lb.	Italian Sausage	$3.28
8 oz.	Ground Beef	$2.45
1 lb.	Sharp Cheddar	$6.54
Pint	Half & Half	$1.29
1 bag	Frozen Corn	$0.99
1 Bottle	Chardonnay	$4.00
	Total:	$49.16

Pantry Items

1/2 C Milk
Olive Oil
Chili Powder
Cumin
Italian Seasoning
Cocoa Powder
Paprika
Coriander
Sugar
Salt
Pepper
Thyme
Rosemary
Basil
Cajun Seasoning

*If you are missing any of these dry spices, check out your local grocery store in the bulk bins to see if they have what you need. You will save a ton of money buying your spices in bulk rather than buying a new jar every time you need a refill.

January Budget Breakdown

January Total: $117.76

 (This cart totals $41.73)

Life is crazy at the moment! Phew......I needed to take a breath. Thanks for bearing with me!

Last month was really unique because I started buying locally for the first time! It was also crazy busy as I started another semester at school and began working part time again. As a result of all of these changes, I ended up leading a pretty disorganized month in regards to grocery shopping. I went to the store 6 times in January, which is a ton for me! Two of those trips were to pick up our share at the Co-op and also to their market.

(This bag totals $5.84)

We ended up being very successful last month because I had quite a bit of food that needed to be used in the freezer. We were able to use up the rest of our pork loin, some vegetables and our entire cookie dough stash! I think the other contributor to our success was our new addition of buying food at the local Co-op. The food is so cheap there! I have been pleasantly surprised in both the prices and the quality of the food I've received.

Here is a breakdown of my purchases for the month of January:

Grocery Store
Measurement	Item	Price
2 lb bag	Coffee	$9.98
1 bag	Cereal	$2.98
1 package	Wonton Wrappers	$2.59
4 gallons	Milk	$10.05
2 18 count	Eggs	$5.18
1 carton	Orange Juice	$2.99
2	Chobani Yogurt**	$0.70
1	Store Ready Pizza**	$6.99
2 loaves	Whole Wheat Bread**	$3.34
1 jar	Artichoke Hearts	$1.22
1 can	Pumpkin Puree	$2.09
2 cans	Garbanzo Beans	$1.36
1.36 lbs	Quinoa*	$5.21
.89 lbs	Bowtie Pasta*	$1.03
2.75 lbs	Bread Flour*	$1.36
.28 lbs	Grated Parmesan*	$1.05
2.53 lbs	Whole Wheat Flour*	$1.19
.27 lbs	Walnut Halves*	$1.53
1.09 lb	Cereal*	$2.15
1 bunch	Green Onions	$0.59
3	Roma Tomatoes	$0.83
1 lb	Spaghetti Squash	$2.66
2 lbs	Carrots	$0.78
1	Pineapple	$2.98
1 pint	Grape Tomatoes	$1.28
2	Roma Tomatoes	$0.44
2	Yellow Bell Peppers	$0.96
1	Cucumber	$0.48
1	Cream Cheese	$2.56
4 Sticks	Unsalted Butter	$2.78
1.5 lb	Sliced Turkey Breast	$5.59
	Total	$84.92
	*Bulk Item
	**Sale Item
Co-Op Purchases
Standard Share:		$27.00
1 Loaf	Stone Ground Honey Wheat Bread
2 lbs	Hardwood Smoked Bacon
2 lbs	Boneless Skinless Chicken Breast
2 lbs	Lean Ground Beef
4	Granny Smith Apples
4	Bartlett Pears
2	Lemons
2	Tangerines
2	Oranges
5 lb bag	Idaho Potatoes
5 lbs	Onions
1 carton	Mushrooms
2 lb bag	Carrots
1 bunch	Celery
Market Buys:		$5.84
1 package	Nature Jim's Organic Sprouts
1 bunch	Bananas
1	Avocado
1	Red Grapefruit
3	Bartlett Pears
3	Lemons
2	Red Bell Peppers
1	Lime
	Grand Total	$117.76

December Budget Breakdown

We've moved! Vintage Frame of Mind has been rebranded and now focuses less on the science of nutrition and more on how to eat well on less than $5 a day. Visit this post on my new website Poverty Bliss

December Total: $187.54

(This entire basket cost me $43.22 at WinCo.)

Chicken Stock

$.09 per cup *without chicken feet

Chicken stock is something that I use all of the time. Lucky for me, it's so incredibly easy and cheap to make! You might wonder what the big deal is because stock is readily accesible at the grocery store and it has a long shelf life. Well, you are right! However, making your own stock enables you to take ownership for the amount of nutrients provided in that pantry staple while also avoiding MSG and controlling the sodium content.

I bet most of you buy chicken broth, I use to. I honestly didn't know there was any difference at all between the two. For the most part, the two are very similar. The difference lies in that stock is made with bones and broth is made using only the meat. There are nutritional differences that make stock a better choice, but I'll get to that later.

If you can, it is best to use bones from organic, free range chickens. This will definitely boost the cost of dinner but it also boosts the quality of the stock. You can also increase the benefits by adding chicken feet. The feet are excellent because of all of the connective tissue and added collagen. The best place to find such a delicacy is at a large Asian Market - typically the prices will be very good here as well. You know you have a good quality stock when it gels as it cools. The collagen will make the stock look like gelatin. Ah, success!

Nutritional Highlight: Bones. The reason bones are significant in broth is because there are uncounted healing properties that come from bones. Most of the health benefits are attributed to the bone marrow and cartilage. From these two parts of the bone, you get several different minerals, collagen and amino acids. Bone broth has the power to strengthen the immune system and is good for joints and ligaments.

Chicken Stock     (makes 10 cups)

Chicken Carcass, with skin & juices
Chicken Feet, *optional
4 Stalks of Celery, broken in half
1 Yellow Onion, quartered
3 Carrots, washed but unpeeled
1 bay leaf
Leaves from 1 sprig of Rosemary
2 Garlic cloves, peeled and cut in half
1 tsp peppercorns
splash of Vinegar
3 quarts Cold Water, *4qts w/chicken feet


Start with carving your chicken. I like to make this stock when I've just bought a chicken from the store for dinner. I take the meat and divide it for two meals and then get ready for some stock making! If you don't have the time to put in to making the stock, I have also made a 'stock kit' by placing the carcass, vegetables and seasonings in a gallon ziplock container to freeze until I have the time or need to make more stock.

Place all ingredients in a large stockpot. Pour cold water in last (it is essential that the water be cold, this is the best way to extract all of the minerals and collagen from the bones). Bring the water to a slight boil and immediately turn down the heat to low. As the stock begins to simmer, skim the scum occasionally, 3-4 times, off of the top. Continue to simmer the stock for 6-8 hours, uncovered (You don't have to keep watching it at this point).

When you are ready, strain the stock. Cool the stock by placing the stockpot in an ice bath in the sink. Let it come down to room temperature and then place in the fridge to rest overnight. Scoop the fat from the top of the stock. Now divide the stock into containers to freeze. You can divide by the cup(s) or even by placing some in an ice cube tray for dishes that require very little stock like a pan sauce.

Nutritional Analysis: 

***It's hard to calculate the nutritional value of the stock due to not actually consuming the ingredients but extracting nutrients from them instead. I will post the nutritional stats for Swanson's Chicken Stock and make some comments as to what the differences could be.

Per cup: 20 calories, 0g fat, 510mg sodium (21% daily value)*, 1g carbohydrates, 3.9g protein.

*I don't add any salt to my recipe so I know that will be significantly less (like under 100mg).

Grocery Shopping

Tips for successful shopping:

1.) Plan ahead, evaluate your pantry and make a list
2.) Go alone!
3.) Never go while hungry
4.) Buy in bulk for best prices
5.) Buy seasonal produce for best prices
6.) Stick to shopping the perimeter of the store and only deviate when grabbing something from your list
7.) Avoid impulse buys (except on marked down meat)
8.) Limit trips to once or twice a month

I know, this sounds ridiculously stupid. These are no brainers, right? Then why do we still find ourselves running to the store right after work, starving, and then leaving with 9 extra items? I know I do occasionally. Then I get home, eat, start to put groceries away and think to myself, "Dang it! My stomach totally had its way with me!" 

So plan ahead. Take a day to go through your pantry, figure out what you have on hand, what you need to refill and what additional items you need to make meals for XX nights depending on your schedule. You may find it easiest to only plan week by week. I like to do one major shopping trip and then small trips only to stock up on produce and dairy.

The one thing I allow myself to buy on impulse is in the meat department. Most of the time, the store I go to has different specials on things like chicken breast, roast, or pork chops. I'll buy them when I see that they are a significant savings from regular price. Then when I go home I will separate whatever it is into portions and freeze for when I plan meals next month. 

I'll give you more tips to save money soon!