🍽️ This Week’s Meal Plan — Family Favorites, No Fuss

By Chef Tony Casanova
Feeds a family of 4 | Budget: ~$100 | 5 Weeknight Dinners

🛒 Weekly Shopping List

Use this list to shop once and cook all week. Most pantry staples are likely already in your kitchen.

Proteins

• 2 lbs boneless skinless chicken thighs

• 1 lb ground beef

• 1 lb boneless pork chops (or pork tenderloin)

• 1 dozen eggs

• 1 pack bacon (or turkey bacon)

• 1 can black beans

• 1 pack chicken sausage

Dairy

• 8 oz shredded cheddar cheese

• 8 oz shredded mozzarella

• 1 gallon milk

• 1 stick butter

• Optional: grated Parmesan

Grains & Staples

• 1 lb small pasta (penne or rotini)

• 1 lb white or brown rice

• 1 loaf sandwich bread

• 1 pack flour tortillas

• 1 can diced tomatoes

• 1 box chicken broth

Produce

• 3 russet potatoes

• 1 sweet potato

• 2 onions

• 1 bell pepper

• 2 carrots

• 1 head romaine or green leaf lettuce

• 1 bunch green onions

• 1 clamshell grape tomatoes

• 2 apples

• 2 bananas

• 1 zucchini

• 1 lemon

Pantry/Spices (check your kitchen first!)

• Olive oil

• Garlic powder

• Onion powder

• Paprika

• Italian seasoning

• Salt & pepper

• Cumin

🍴 Dinner Menu & Recipes

Monday: Garlic Butter Chicken Thighs with Roasted Potatoes & Carrots

You’ll need: Chicken thighs, russet potatoes, carrots, butter, garlic powder, salt & pepper.

1. Preheat oven to 425°F. Cut potatoes and carrots into chunks. Toss with olive oil, salt, and pepper.

2. Season chicken with garlic powder, salt, and pepper.

3. Roast everything on a sheet pan for 35–40 mins until golden and cooked through.

4. Melt butter with a pinch of garlic powder and drizzle over the chicken to finish.

Tuesday: Creamy Chicken Sausage Pasta with Zucchini

You’ll need: Chicken sausage, small pasta, zucchini, onion, garlic powder, milk, shredded cheese.

1. Cook pasta and set aside.

2. Sauté sliced sausage and onion in olive oil until browned.

3. Add diced zucchini, cook until soft.

4. Stir in ½ cup milk and ½ cup shredded cheese to make a creamy sauce. Toss with pasta and serve.

Wednesday: Pork Chops with Sweet Potato Mash & Sautéed Green Beans

You’ll need: Pork chops, sweet potato, green beans (or salad), butter, garlic powder, salt.

1. Pan-sear pork chops with garlic powder, salt, and pepper.

2. Boil peeled sweet potatoes until soft, mash with butter and a little salt.

3. Serve with a side of sautéed green beans or a quick salad.

Thursday: BBQ Chicken Rice Bowls

You’ll need: Chicken thighs, rice, black beans, shredded cheddar cheese, green onions, BBQ sauce.

1. Cook rice according to instructions.

2. Season and cook chicken thighs until browned and fully cooked, then slice or shred.

3. Heat black beans with a pinch of salt and cumin.

4. Assemble bowls: rice, beans, chicken, a drizzle of BBQ sauce, cheese, and green onions.

Friday: Cheesy Bean Quesadillas with Lettuce & Tomato Salad

You’ll need: Black beans, tortillas, cheddar cheese, lettuce, grape tomatoes, optional sour cream.

1. Mash black beans with cumin and garlic powder.

2. Fill tortillas with beans and cheese. Cook in a skillet until golden on both sides.

3. Serve with a side salad of chopped lettuce and tomatoes.

✅ Final Thoughts

Five easy, chef-approved meals. Real food. No waste. Under $100.

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Happy cooking,
Chef Tony Casanova