How far will $20 go at Whole Foods towards a balanced menu for the week when some pantry from home are used? Shop with me for my Whole Foods grocery haul. Food prep and menu as well as recipes are included. Prices will vary across the USA.
This budget was challenging to create a week’s worth of meals from but I came out with a personally satisfying menu. This was what I was able to make with the food on this $20 budget.
If you are following my recipes please note you can use any oil you have on hand.
T = Tablespoon; t = teaspoon
—————————————————————————–
BREAKFAST
Hearty Wheat Porridge
Makes 1 Serving
Ingredients
4 T whole wheat flour
2 cups cold whole milk
2 t unpacked brown sugar
2 T sunflower seeds
4 T raisins
1/4 t cinnamon
Directions
Add whole wheat flour to a saucepan.
Add milk and whisk.
On medium heat, whisk until thickened into a porridge.
Add brown sugar.
Pour porridge into bowl, add toppings, and enjoy.
———————————————————————————————
LUNCH
Rustic Chicken Noodle Soup & Garlic Tomato Flatbread
Soup Noodle Recipe:
This recipe can be made twice during the week, with contents lasting 3 to 4 days/servings each.
Ingredients
4 cups whole wheat flour
1 T salt
4 T oil
1.5 cups water
Directions
Mix all ingredients.
Knead into dough.
Break down dough into 4 dough balls.
Roll out each dough ball into a flat disk.
Roll disc up into a log.
Slice log into desired noodle sizes.
Hang noodles to dry for 2 hours on oven racks (with oven power off).
Boil noodles for 10 minutes in soup before serving.
—————————————————————————————–
LUNCH, continued
Soup Recipe
This recipe can be made twice during the week, with contents lasting 3 to 4 days/servings each.
Ingredients
12 cups water
2 chicken drumsticks, cooked, meat and skin chopped, for use in soup
2 chopped or diced carrots
3 T chicken bullion
1 T dill weed
1/2 t black pepper
Fresh noodles from soup noodle recipe above
Directions
Place water in pan.
Add all ingredients.
Boil until carrots are soft and pasta is cooked, about 10 minutes.
Simmer for 10 minutes. Cool slightly before serving.
Serve with garlic tomato flatbread.
———————————————————————————————–
LUNCH, continued
Garlic Tomato Flatbread:
1 serving
This is the recipe for the topping prepared immediately before serving. Raw dough recipe further down on page.
Ingredients
1 Flatbread (recipe below)
1 Roasted garlic clove from bulb (recipe below)
1 Slice of tomato, chopped
Salt
Black pepper
Italian seasoning
Olive Oil
Vinegar
Directions
Warm flatbread in microwave for 15 seconds or 5 minutes at 350 degrees in conventional oven.
Spread garlic clove on flatbread.
Top with tomatoes.
Top with herbs and spices.
Top with oil and vinegar and serve.
———————————————————————————————-
LUNCH, continued
Roasted Garlic:
This bulb of garlic will last for a week/7 servings if one clove is used each day.
Ingredients
Fresh garlic bulb
Salt
Pepper
Oil
Directions
Preheat oven to 400 degrees.
Slice off top of bulb to reveal exposed tops of all cloves.
Remove any loose papery skin.
Place bulb in a small covered baking dish.
Top bulb with salt, pepper, and oil.
Top with baking dish lid.
Bake for 40 minutes.
Cloves should be soft and spreadable to enjoy.
—————————————————————————————
LUNCH, continued
Flatbread:
Makes 12. For serving with both lunch & dinner.
Ingredients
4 cups whole wheat flour
7 T oil
1.5 t salt
1.5 cups water
Directions
Mix all ingredients.
Knead into dough.
Make 12 smaller dough balls.
Flatten dough balls with rolling pin or tortilla press.
Fry each flatbread in a lightly oiled pan, or bake more in the oven, if desired.
—————————————————————————————–
DINNER
Curried Stew With Chicken & Flatbread:
(Flatbread recipe above)
This recipe can be made twice during the week, with contents lasting 3 to 4 days/servings each. This recipe can also be made with just garlic powder, salt, and pepper to taste.
Ingredients
6 Cups water
1/2 lb. green split peas (lentils may also be used).
2 Chopped carrots
Meat and skin from 1 chicken drumstick, chopped
2 t curry
2 t turmeric
1 t cumin
1 t garlic powder
1 T Italian seasoning
1/2 t salt
1/2 t paprika
1/4 t black pepper
Directions
Place split peas and carrots in a stove pan with water.
Add all herbs and spices.
Boil carrots until soft.
Turn flame down to a simmer for at least 45 minutes.
Split peas will break down into a paste consistency the longer they are cooked.
Add more water to the pan if the consistency is getting too thick.
Add chicken right before serving so pieces are not reduced in size from extended cooking.
Serve with flatbread and enjoy.