A Capsule Meal Plan
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| My daughter sent this picture to show how the new meal plan was working for her. |
A CAPSULE MEAL PLAN
My daughter is on her feet all day at the hospital. She gets tired and when she gets home she just wants to crash. A recent conversation revealed that she had been relying on meal delivery on a regular basis. A $30 taqueria order was particularly worrisome as she was eating alone. While convenient, the delivery fees, tip, and mark ups really emphasized this favorite, within walking distance of her home, was costing her too much.
I told her I'd help and asked her what she likes to eat now that she's been away from home for a decade. She emphasized that the prep should be limited, but allow for soups and baking on the weekends. Later that night I sent her a grocery list and suggested meals. Below, I have included the capsule meal plan I worked out for her with her preferences.
A capsule plan means choosing items which can be used in a variety of meals. I was able to construct a $160 basic monthly budget because we included the basic baking and spice goods she owns. I also gave her use suggestions and a complete grocery list to use as a guideline when checking her supplies and needs in the following months. I hope it serves as a guideline to get you started or inspired.
To save time, you can order online and pick it up. I used my nearby Walmart as the default when pricing everything (July, 2025). Log on to walmart.com in your area to see local prices. Despite this horrible Trump-disaster tariffs-crazy economy, I think keeping groceries under $50 a week for a person is still possible if you plan ahead, eat homemade, and brown bag it every day.
My daughter shops every two weeks so we budgeted $80 for the two week period, $160 for the month.
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| "Granny Cookies" homemade by Reed. Makes 3-4 dozen |
TWO WEEK Vegetarian Capsule Meal Plan from Wal-Mart
The Grocery List: Two weeks $80 with substitutions to save more. Assume store brand (GV- Great Value) unless otherwise stated.
The costs reflect prices for my region July, 2025.
0.62 Cucumber
1.34 2 QTY bell pepper 0.67 each
5.96 2 QTY butter lettuce 2.98/each: replace with cheaper iceberg 1.84 ea.
1.50 6 qty Roma tomatoes 0.25 each est. 0.98/lb
4.33 5 lb bag of potatoes 10-15 ct average
1.26 1 lb bag of carrots 8-12 ct average
4.58 sliced pineapple 16oz: replace with cheaper 20oz can at 1.47 but she loves the fresh for snack treats.
3.17 bag of avocados 5-6 count
4.24 3 lb bag of red onions 3-5 count
2.28 2 lb bag of frozen peas
2.74 32 oz frozen broccoli florets
3.68 4 cans of black beans: substitute black beans at 0.92/can for DRY black beans 1.76/lb, or DRY Lentils 1.92/lb, or DRY Pinto beans 1.00/lb. One pound of DRY beans yields roughly 4 cans of beans. It requires pre prep by soaking and cooking for an extended period based on the bean.
2.12 Burrito size tortillas, 8 count: substitute by making your own with AP flour, oil, and water. Videos available online
2.74 Sour cream, 24 oz size which will be used in soups and as a topping
3.96 Butter, 1 lb as 4 sticks: Some folks are ok with margarine but we find butter more versatile in baking and better tasting.
2.52 Cooking spray: Substitution- oil will last longer, can sub for butter when used stove top as a base. While a higher upfront cost, veg oil has broader uses and lasts longer.
3.38 Lactose Free Milk 64oz: a gallon of milk is cheaper for those who can tolerate regular milk. Lactose free lasts longer. She only uses milk for her morning cuppa' or in recipes. This size will last her a month usually.
2.97 mini corn tortillas 80ct (2 are a serving size so 40 servings) refrigerate
3.78 Cheddar Cheese 16oz
1.97 sliced muenster 8oz
She prefers this for sandwiches. Select Swiss or another. Opt for a block of cheese which is cheaper by the ounce and slice as needed.
3.78 mozzarella block 16 oz
She finds this more versatile for her tastes. You may prefer Monterey Jack, Havarti, or something else.
3.97 Eggs 18 count
3.98 Arnolds oat nut sliced bread, 16 slices: cheaper breads are available but this is her preferred bread. The cheapest is the bread you make: Water, Salt, Yeast, and AP Flour or google wild yeast and save even more.
1.68 Bananas 6 at 0.28 each
3.54 GV Ranch Dressing, 36 oz
75.85 before tax, 78.89 inc. tax, estimated because of produce weight plus tax
That weekend my daughter looked over her supplies and used my list to fill in the gaps. She ended up spending less than $50 because she checked her pantry and saw what she had available. Always shop your pantry first and don't allow food to go to waste.
CAPSULE MEALS BASED ON THE GROCERY LIST
I assume most people have salt and pepper, oil, vinegar, and some basic spices on hand for this list. She already has a collection of teas but WM has a box of 100 count tea bags for $2.12.
SALAD: 3 large salads
Cucumber- Separate into thirds unless you want some on a sandwich
1 of 2 Bell Peppers- Use one for the salads.
Butter Lettuce: Of the two containers of butter lettuce, set aside 2/3 of the lettuce for salads
Sliced Roma tomatoes. Use 1-2 of the 6 for salad. Split the remainder for sandwiches as as toppings for tacos, etc.
Shredded or thinly sliced carrots
Avocado
Red Onion
Consider adding peas (boil, rinse, chill)
Top with grated cheese
TEX MEX COMBOS of Burritos/Wraps with Flour Tortillas or mini corn tortillas
Bell Pepper – Chopped fresh or grilled. Bell peppers can be cut up and frozen for easy use later in soups or to make chili
Butter Lettuce – Shred lettuce one leaf at a time as needed for the meal.
Chopped Roma tomatoes 1-2
Avocado
Red Onions – Fresh or grilled
Black Beans – Fresh or add to onions and bell peppers and sauté
Sauté carrot with onions and bell peppers or add as fresh shredded
Sour Cream
Cheddar Cheese – cold or melted
Mozzarella – cold or melted
Grill burritos for extra flavor
Consider open face corn tortillas oven baked and loaded open face : Chalupas
Warm the corn tortillas in a skillet and serve like a soft taco -or- Bake into a hard shell.
Sandwiches with Bread or mini Corn Tortillas
You only have 16 slices of bread including end pieces, reserve half for breakfast, half for sandwiches.
Butter Lettuce Use one half of one for this
Sliced Roma tomato 1-2 QTY
Avocado
Red Onions
Muenster slices
Cheddar Slices
Mozzarella Slices
Grilled Cheese any/all cheeses plus tomato slice
Consider sliced bell peppers and cucumbers as additions to sandwiches.
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| Reed's Improvised Potato and Mushroom Soup. The "recipe" is at the end. |
Soup: Lots of possibilities for combinations
Potatoes
Carrots
Red Onion
Frozen Peas
Broccoli Florets
Black Beans
If you want creamy soup, add milk, sour cream, or cheese
Cheese and sour cream for toppings
Side of grilled corn tortillas or hard bake and crumble into soup.
Hard toast bread heel slices slathered in garlic butter in the oven and cut into croutons for salads or soups. Smash to use as bread crumbs.
Soups with potatoes tend to thicken as they sit so thin them out with a bit of extra water when reheating. It also stretches the budget to thin the soup a bit.
Loaded Baked Potatoes
Red Onions
Bell Pepper
Black Beans: Top a potato with chili and cheese + sour cream
Sour Cream
Any or all cheeses
Butter
Salt/Pepper
If you bake potatoes, you can scoop out the cooked filling, mix with an egg (optional) and cheese and salt and pepper and sour cream and bake an additional 15-20 minutes for a stuffed potato.
Sautéing the veg above and mixing with or without black beans is another option.
Or just go for the regular cheese, sour cream, salt and pepper combo
Vegetable Stir Fry
Mix and match any combo and serve alongside boiled potatoes or oven roasted potatoes. Serve over rice if you have some. Also consider roasting vegetables to change the flavor.
Bell Pepper
Red Onion
Potatoes
Peas
Broccoli Florets
Black beans
Served in or alongside mini corn tortillas
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| Eggs Tex Mex Style. Picture from my daughter |
Breakfast or ANY TIME
Chopped Roma Tomato – any leftover tomato you may have
Avocado as an addition or on toast, of course
Red Onion: sliced, grilled, diced, sautéed
Milk with your tea plus sugar
Mini Corn Tortillas
Eggs: fried, scrambled, boiled, poached
Bread
Cheeses: Sliced, Melted, Grated
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| Egg and Cheese Biscuit. Reed loves making bread and biscuits. |
Pineapple
Mini Corn Tortillas grilled in butter, sprinkled in cinnamon and sugar
Mini Corn Tortillas grilled with cheese sprinkled on top
***This list was made for my daughter, her tastes, and time constraints. It is meant as a guideline and for inspiration.
THE NEXT TWO WEEKS
Adding Some Variety
It would be easy to repeat the same list but that might prove boring. With luck, there will be some leftovers: the salad dressing, definitely some corn tortillas, maybe some potatoes, carrots, and onions. Maybe some of the bagged frozen peas and broccoli. She uses sour cream and milk interchangeably in recipes so some of that may be left over.
Here are some affordable suggestions to change things a bit.
Spaghetti with sauce is quick, easy, and filling.
GV Noodles 0.98 for 1 lb (16 oz) of spaghetti, rigatoni, small shells. Check weight because some 12 oz pkg. are the same price as the 1 lb size.
A 2lb box of GV elbow macaroni noodles is 1.92 and can be split between spaghetti sauce and making macaroni salad, a filling cold pasta salad which uses some of your fresh veg.
Hunts 24 oz can of spaghetti sauce 1.47, several varieties
GV 24 Jar of Spaghetti Sauce 1.67, several varieties
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| After choosing the store brand spaghetti sauce, my daughter decided she could make it better from scratch. A simple online search and Voila! better, cheaper, and more! She reused the old jars to store it. |
A frozen pizza can yield six to eight slices.
GV Rising Crust Pizza 4.97
Tony's Pizza 3.84
Red Baron Pizza 3.72
Make your own pasta salad and veg salads
Use cheddar, onion, mayo, peas, and seasoning to make Pea Salad. Use potatoes, chopped oiled eggs, mayo, mustard, vinegar, and seasoning for Potato Salad.
32 oz GV White Vinegar, 1.62. Used in salads, marinades, pickling, misc. recipes, even used for cleaning and descaling kettles.
Consider an inexpensive can of chopped chilis or salsa to spice up soups, dishes, and TexMex dishes.
4 oz can of fire roasted chilis 0.88
4 oz can of diced jalapenos 0.88
16 oz GV Salsa 1.92
Pick up fruit by the bag or individually
Bananas 0.28 ea, avg wt.
3 lb of Gala Apples 3.92
Consider Canned fruit like Pineapple in pineapple juice 20 oz can. 1.62
Applesauce 48 oz, 3.24 -or- 2.82 for 24 oz if the budget is tight.
96 oz GV 100% Apple Juice 2.87
Add flavor boosters to your grocery list
Celery, One bunch, with leaves included. 1.88 Used fresh or cooked, its taste enhances a dish or soups.
Little Green Onions 0.96 for one bunch. Best of all these are easily regrown from the root plus one inch of green with water in your window sill.
Minced Ginger 10 oz bottle 4.88. Keep in the frig. Use by the teaspoon in recipes.
Garlic. Buy a head fresh, three in a small bag, or minced in jars.
Bouillon cubes. Buy in jars with 20-30 cubes for about $3.00.
1 Lime, fresh 0.25 each
Soy Sauce 15 oz, 1.58
Cilantro, 1 bunch 0.83
Curly Parsley, 1 bunch 1.07
A single jalapeno is often 0.10-0.25. Our farmer's market offers fingerling chilis even cheaper. Dry fingerling chilis to use forever.
Canned tomatoes. Buy in 14-32 oz sizes from 0.96-2.00. Use in all sorts of recipes.
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| Reed used tomatoes as a base for a creamy sauce. She had sautéed seasoned vegetables on the side. |
Buy dry beans by the pound.
Dry beans are cheaper than canned and make more. One pound is generally 2 cups. Each cup makes 3-4 cups cooked and drained, more if you keep the liquid it cooks in for soups, stews, and refried.
1 lb GV Black Eyed Peas, dried beans 1.66
4 lb GV Black Beans, dried beans 4.98
2 lb GV Northern Beans, dried beans 2.26
4 lb GV Pinto Beans, dried beans 3.76 or 1.00 a pound if money is tight
Buy rice in bulk
1 lb GV Brown Rice 0.88, a whole grain option
5 lb GV Long Grain Enriched Rice 3.34
Microwave instructions can be found online.
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| Seasoned rice in her rice cooker, a gift from a boyfriend who appreciated her cooking |
Buy single cans of veg to add variety to your diet. Some come seasoned. Most have salt added.
Beets, 15 oz 0.78
Corn, 15 oz 0.78
Green Beans, 14.5 oz 0.76
Mixed Veg, 14.5 oz 0.96
Mushrooms, 4 oz 1.50
Canned Beans, 0.78 and up
Check the frozen veg section for 12 oz, 1 lb bags and larger. Like the canned, this can be used in small portions but storing the excess is easier. Prices start at 0.98 and go up. Choose the store brand. Buy based on price per ounce. Some frozen tastes as good as fresh and has the same nutritional value. Canned has liquid which can be used in recipes like soups for added flavor and salt. Or cook the veg in its liquid with spice added but frozen tastes best when the freezer frost is rinsed off.
Add to the foundations of your kitchen pantry
4 lb Granulated sugar 3.46
48 oz Vegetable Oil 3.57
15 oz Lemon Juice 1.88
Double Acting Baking Powder, 8.1 oz 1.98
Baking Soda, 1 lb 0.92
Light Brown Sugar, 32 oz 2.22
GV EV Olive Oil 17 oz 6.80
Baker's Artificial Vanilla Flavor, 8 oz 1.88, an affordable alternative
If buying a single orange, zest it and and freeze for recipes later.
Don't forget the basics: Nostalgia flash back time
40 oz Creamy Peanut Butter 3.98 Honey roasted, crunchy, natural options too.
30 oz Concord Grape Jelly 2.74 Pick your favorite flavor of jam, jelly, or preserve.
12 oz 100% Honey 3.74. On bread, in bread dough, recipes, sauces, dressings, and marinades, mixed with peanut butter or mustard, in hot tea with lemon juice for a sore throat or with ginger for nausea, on fruit...an essential basic
These may be available in smaller sizes at lower prices.
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| My daughter made her own bread so she could have a grilled cheese sandwich. |
Make your own bread
Research No Knead Bread to get you started. Watch videos online too: Artisan Bread with Steve and Jenny Can Cook are great common sense channels.
10 lb. GV All Purpose Flour 4.57
4oz Jar of Fleishman's Active Dry Yeast. 5.48 Over 120 1/4 TSP servings, this jar goes a long way.
Occasionally my daughter finds instant hot cereals convenient.
8 ct pkg GV instant oatmeal, variety of flavors 1.87
10 ct pkg GV instant grits, variety of flavors 1.87
Larger sizes are more cost effective but sometimes a tight budget means selecting variety over price.
42 oz GV Whole Grain Old Fashioned Oats 4.12
5 lb Jim Dandy Quick Grits 4.24
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| A decadent weekend brunch of spiced oatmeal and fruit with scrambled spinach cheese eggs on toast. |
Cereals are expensive but a quick sweet treat.
GV Brand Honey Nut Os 15 servings, 13.8 per ounce, 21.6 oz size, 2.97. It was the best deal per ounce and whole grain.
Aldi often beats WM cereal prices but they have a limited selection. Compare prices by the ounce. Do not trust Instacart's ALDI prices as they mark up everything. At this time, ALDI does not have an online site for all its inventory, but weekly ALDI sale ads are available online.
Review your condiments and see if you need to replace your mayo, mustard, ketchup, and check your spices too.
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| Date night taco night with her boyfriend. Wine, flowers, and tacos: a perfect night in. |
THE ESSENTIAL SPICES
Another way to add variety to your meals is spice. I wrote about this in another post which addressed maximizing your benefits in SNAP/ Food stamp budgets. That article also provided a shopping list and cost saving examples for meal ideas.
0.76 Great Value Iodized Salt, 26 oz
3.62 Great Value Ground Black Pepper, 3 oz
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4.38 for basic salt and pepper w/o tax. Check your work breakroom for left-over restaurant packets of salt, pepper, and ketchup.
Here are other spices to consider but only buy what you know you need and will use. Look up substitutes online.
1.94 Celery Seed 1.9 oz
1.24 Great Value Chili Powder, 3 oz
2.00 Great Value Curry Powder, 2 oz
1.24 Great Value Cumin Powder. 2.5 oz
1.24 Great Value Oregano Leaves, 0.87 oz
1.94 Great Value Thyme Leaves, 0.75 oz
1.24 Italian Seasoning Great Value, 0.95 oz
1.98 Great Value Smoked Paprika, 2 oz
1.24 Great Value Kosher Ground Cinnamon, 2.5 oz
1.44 Crushed Red Pepper flakes 1.75 oz
4.72 Ground Coriander Spice Islands, 1.7 oz
1.97 GV Ground Turmeric 2.0 oz
2.08 GV Ground Cloves 2 oz
2.24 GV Ground Mustard 1.5 oz
2.42 GV Mustard Seeds 3.5 oz
1.94 GV Ground Allspice 2.0 oz
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30.87 w/o tax
Remember that blended spices such as Taco Seasoning and Garam Masala can be made by mixing spices you have. Recipes are available online.
Powdered garlic, powdered onion, and salted versions of these are available and easy to use in pasta salads and other recipes. However if you finely mince fresh onion and garlic and/or infuse with oil for cooking, the fresh will work sometimes.
Another powerful flavor is powdered ginger which is easy to use. I mostly use minced garlic which is kept in the frig but powdered ginger is easier to use in some cookies and breads because it mixes in better.
If you find a spice you use a lot, consider the price per ounce when opting for larger sizes. Also, check ALDI for competitive spice prices and the Walmart international section. The WM Hispanic section often has cheaper prices per ounce but in larger sizes. Asian Groceries offer some of the best spice prices anywhere.
Spices last a long time and a bottle is rarely emptied until months later so if you can't afford a spice this month, put it on the list for the next month.
SHOP ONLINE TO SAVE, PLAN, & STICK TO YOUR BUDGET
Some prices may vary based on season. Shop by price per pound/ounce for best prices. Adapt fresh produce purchases for seasonal savings. Consider canned and frozen over fresh when off season.
I used Walmart's online site to gather price information (July, 2025). Prices vary according to location. This is a great way to budget before you go. The pick up option allows me to fill my online cart over the week as I see a need arise. I edit it often.
Walmart allows you to add your SNAP benefits card info, debit/credit card, and gift card if you are using Walmart pick-up. As grocery store prices continue to rise, more people are using payment plans such as Affirm, Klarna, and others. With price hikes it is more important than ever to cook at home from scratch, brown bag for work, buy in bulk, plan ahead, and avoid food waste.****
Sometimes coupons are available at Walmart online. Click to add these in the form of Walmart Cash and select USE the Walmart Cash option when you check out. The coupons will be deducted from the overall price. Allow some wiggle room if you're are buying produce that is weighed so you can stay within your means. You can also search Roll Back and Clearance in their app.
It's easy to compare prices store-to-store with online pricing. Best of all, I can stick to the list. We use Walmart pick up and they are great, plus it's free for orders over $35. Check your local store for details and cost. Avoid Instacart and other similar services which mark up the grocery prices.
If you have an ALDI nearby, shop their sales. But also take your phone and open the Walmart app and compare prices when you are at ALDI. Their store brands often beat Walmart's by 0.01-0.05 or more. Their tofu is 50 cents to a dollar cheaper than Walmart's lowest prices.
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| Mushrooms, red onions, spinach, garlic, salt and pepper, vegetable broth, milk, some sour cream, parmesan, and spaghetti. Also red wine to glaze. Tastes very creamy and peppery with some hints of garlic and sweetness from the red onion--an email from Reed |
**Reed's Improv Potato Mushroom Soup was made by following the basics of soup making. Start with a base, sautéed, browned, deglazing the pan as you go. Oil or margarine or butter to start. Chopped onions, cooked down. Add in mushrooms to allow to brown. Then garlic: it's soft and burns easily. Add small amounts of water to scrape the brown from pan (deglazing). Don't waste that flavor.
Next add veg in sequence according to hardness and time to cook. Grating or finely chopping reduces cook time. Add chopped carrots and just enough water to cook mostly, roughly 10 minutes. They will have time to finish cooking when the potatoes are added.
Add starchy veg last as it tends to break down quickly. Add diced potatoes and just enough water with bouillon cubes or broth to cook the potatoes.
Finish by adding milk, sour cream, cheese, solo or in any combo. These scorch easily so wait until the potatoes are cooked. Turn off the heat.
Thin if desired with water. Add pepper and salt to taste. No measurements, just use what's on hand, in quantities that suit your supplies on hand.
***
More soup basics
If you want to add additional unsalted spice, add that when you start the potatoes or the starch. Ideas for spice add-ins for potatoes are: parsley, thyme, rosemary, red pepper flakes, curry powder or curry leaves, chilis or chili powders, any variety of paprika, liquid smoke, mustard as prepared, ground, or seeds, or any meat or meat fat allowing time to cook through. The spice combinations are endless.
If adding tomatoes or tomato paste, add after the potatoes are cooked.
To save time grate the carrots and add when you toss in the potatoes. When grated, the carrots cook quickly. Reducing the size always reduces cook time.
You can opt to use your potatoes to suit your needs. Peeled or unpeeled. Cubed large or small. Use as just cooked, slightly softer, or mashed slightly to create a thick stew. Consider leaving some potatoes cubed while mashing only some to thicken a soup into a stew or promote a creamy texture. Remove from heat. Don't allow potatoes to break down completely on their own because the dish can become too starchy, gloopy, almost glue like.
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See my post about increasing food prices.
