Staying on Budget

For people who love money.

Extreme Menu 1 – Family of 4

Featured this week: Spicy Chicken & Rice ~ ~ Zucchini Frittata ~ ~ Southwestern Goulash ~ ~ Pasta & Sauce ~ ~ Teriyaki Chicken

Andrew asked me to start a new segment of balanced meals but at a lower cost. I know some of you are paying down/off debt while trying to navigate the rising cost of food. I realize that there is not a lot of variety in these menus but the more items I add the higher the bill. I will do my best to keep cost down while continuing with healthy well rounded dinners for your families.

Dinners for the week - About $58.08

  • Thursday
    • Pasta & Sauce
    • Carrots
  • Friday
    • Leftover Southwestern Goulash
    • Green Beans
  • Saturday
    • Teriyaki Chicken
    • Rice

**Note**

If the links above are not working the PDF version is below. Simply go to the day of the meal then expand the menu and click on the PDF link. 

Grocery List - Store brand (Metro Detroit)

Prep the week!

prep week

I like to gather my storage containers before I start my prep.  I love the look of the table with all of the containers and as I make progress the containers disappear leaving me with a sense of accomplishment and encouragement to keep going. This picture is an example of one of my prep weeks.

Storage containers needed:

  • ¼ cup; peeled garlic
  • 3 cups; green pepper & onion
  • 1 cup; onion
  • 3 cups; onion, zucchini, and mushrooms
  • 3 cups; onion, zucchini, and mushrooms
  • 6 cups; broccoli
  • 6 cups; green beans
  • 4 cups; carrots

Let’s start chopping!

  • Peel 4 clove of garlic; refrigerate.
  • Chop 2 green peppers, place in a 3 cup container; set aside.
  • Chop 1 onion, add to the green peppers; refrigerate.
  • Chop 1 onion, place in a 1 cup container; refrigerate.
  • Chop 1 onion, place in a 3 cup container; set aside.
  • Chop 1 onion, place in a 3 cup container; set aside
  • Thinly slice 1 zucchini and add to the container with one onion.
  • Chop 1 zucchini and add to container with only onion
  • Thinly slice 1 cup mushrooms and add to the container with onion and  thinly sliced zucchini; refrigerate.
  • Chop the rest of the mushrooms and add to chopped zucchini and onion; refrigerate.
  • Chop broccoli into bite size pieces, do not wash; refrigerate.
  • Trim green beans, do not wash; refrigerate.
  • Peel and slice carrots into even 4 inch strips; refrigerate  

Tips and Tricks for the weekly meals to go flawlessly!

         Always start by reading the recipe all the way through then read my tips.  Doing this before you start will help prevent “surprises” along the way. 

If I’ve posted it then I have eaten it and called it good.  Also, I know that the portions should work because I have done it.  No guess work here. Measuring out your portion might be new for you and still leave you hungry after the meal. This is normal and it will take your body time to adjust. Try these tips:

  • Don’t miss your afternoon snack because being ravenous at dinner time will lead to over eating. 
  • Drink 8 ounces of water before you begin your meal and after you end your meal. 
  • Eat a salad or raw vegetables with your meal.
  • Eat a piece of fruit after a meal like an apple, pear, orange, etc. This will subside the hunger and it’s good for you. 
  • Wait 1 hour after your meal and if you are still hungry make some pop corn.  
1 – Sheet Pan OR Pot and 1 – crock pot: 5-6 hours
Recipe Serves: 8           
Portion Size: 1 1/3 cup rice mixture & 1/2 cup broccoli
Spicy Chicken and Rice Recipe_ How to Make It

I substituted 6 chicken thighs for the boneless skinless chicken breasts.

In the morning:

  1. Gather all of the ingredients.
  2. Mince 1 garlic clove
  3. Follow the recipe as directed.

In the evening:

  1. If you are roasting the broccoli:
    • Preheat oven to 400° F
    • Rinse broccoli and add to a sheet pan
    • Add 1 tablespoon of olive oil, ½ teaspoon salt, ¼ teaspoon chipotle pepper, ¼ teaspoon smoked paprika and mix well.
    • Roast Broccoli for 10 minutes then stir. Return to the oven and Bake for additional 10 minutes or until broccoli is tender.
  2. If you are boiling the broccoli:
    • Bring pot of water to boil
    • Add salt
    • Add broccoli for 4 minutes.
    • Drain broccoli.
  3. Shred Chicken
  4. Rinse black beans and add to the crockpot. Enjoy!
**Be sure to set aside ½ the rice mixture and ½ the broccoli for Tuesday night’s dinner.
1 – frying pan, 1 – 8×8 glass baking pan and 1 – sheet pan: 45 min.
Recipe Serves: 4          
Portion Size: 1 quarter of dish, 1 slice toast & 1 apple
Zucchini Frittata
  1. Gather ingredients.
  2. Follow the recipe as directed.
  3. Serve with toast and apples. Enjoy!  
  1. Warm the Spicy Chicken & Rice with Broccoli. Enjoy!
1 – dutch oven, 1 – pot for noodles, 1 – sheet pan: 30 min.
Recipe Serves: 6           
Portion Size: 1 1/3 cup goulash & 1/2 cup green beans
Southwestern Goulash Recipe_ How to Make It
  1. Start pot of water to boil for the pasta.
  2. Preheat oven to 400°F for the green beans
  3. Gather ingredients
  4. Prep to cook:
    • Mince 1 garlic clove; place in a small prep bowl and set aside.
    • Rinse green beans and add to sheet pan. Add 1 tablespoon oil, ½ teaspoon salt, ½ teaspoon pepper. Mix well.
    • Chop cilantro then place in a small prep bowl; set aside.
  5. Roast green beans for 10 minutes stir then roast for additional 10 minutes until the they are tender.
  6. Follow recipe as directed.
    • In step 1 after you drain your meat add minced garlic clove and cook for 1 minute. Continue with recipe.
**Be sure to set aside 2 servings of green beans and pasta for Friday night’s dinner.
1 – dutch oven, 1 – pot for pasta and 1 – sheet pan; 30 minutes
Recipe Serves: 6           
Portion Size: 1/3 cup noodles, 1 cup sauce, 1/2 cup carrots.
  1. Preheat oven to 400° F
  2. Put a pot of water on to boil for the pasta.
  3. Gather Ingredients
    • 1 cup dry pasta
    • Container with chopped onion, zucchini & mushrooms
    • 1 can of diced tomatoes 28 oz.
    • 1 can of tomato paste 6 oz.
    • 1 can tomato sauce 8 oz.
    • Spices:
      • salt
      • pepper
      • dried basil
      • dried oregano
    • Olive Oil
  4. Prep to cook
    • Mince 2 garlic cloves; place in a prep bowl; set aside.
    • Add carrots to sheet pan with 1 tablespoon olive oil, ½ teaspoon salt, ½ teaspoon pepper, ¼ teaspoon basil, ¼ teaspoon oregano. Mix well.
  5. Roast carrots for 10 minutes stir then roast for another 10 minutes or until carrots are soft.
  6. Meanwhile: sauté onion, mushroom, zucchini, ½ teaspoon salt, ½ teaspoon pepper in ½ tablespoon olive oil until tender.   
  7. Add garlic and cook for 1 minute.
  8. Add diced tomatoes, tomato paste, tomato sauce, 1 ½ teaspoons dried basil and 1 ½ teaspoons dried oregano. Let simmer for 10 minutes. Taste for seasoning. You might want to add more basil and oregano depending on how you like your sauce spiced.
  9. Cook 1 cup of pasta to package instructions.  Enjoy!
**Be sure to set aside 2 servings of pasta, sauce & carrots for Friday night’s dinner
  1. Warm Pasta, Sauce & Carrots
  2. Warm Southwestern Goulash & Green Beans
  3. Choose what you want to eat. Enjoy!
1 – sheet pan and 1 – pot for rice: 30 minutes
Recipe Serves: 4      
Portion Size: 1/2 cup rice, 1 chicken thigh and 1/4 of the vegetables
  1. Preheat oven to 450° F
  2. Cook 1 cup of long grain rice to package instructions
  3. Gather ingredients:
    • 4 chicken thighs
    • 1 bag frozen mixed vegetables
    • teriyaki sauce
    • Seasonings:
      • salt
      • pepper
    • olive oil
  4. Prep to cook:
    • Season chicken on both sides with salt and pepper.
    • Grease sheet pan and line with parchment paper.
    • Add seasoned chicken to the center of the pan
    • Spread 1/2 tablespoon teriyaki sauce over each chicken thigh. Turn and add 1/2 tablespoon teriyaki sauce over each chicken thigh. 
    • Add frozen vegetables to both sides of the chicken.
    • Add 1/2 tablespoon olive oil to the frozen vegetables along with salt & pepper. Mix well.
  5. Bake for 10 minutes stir the vegetables
  6. Bake for additional 10 minutes or until chicken is between 165°F and 180°F.
  7. Serve with rice and additional teriyaki sauce. Enjoy!  
Share on facebook
Share on twitter
Share on linkedin
Share on pinterest
Share on reddit
Share on email
Share on print

© 2022 Staying On Budget LLC

stayingonbudget.com is owned and operated by Staying On Budget LLC.

Staying On Budget LLC is a participant in the Amazon Services LLC Associates Program and earns from qualifying purchases. 

Related articles

Extreme Menu 4 – Family of 4

Featured this week: Provolone Ziti Bake ~~ Italian Sausage Kale Soup ~~ Crockpot Whole Chicken ~~ Beefy Tomato Rice Skillet

Extreme Menu 3 – Family of 4

Featured this week: Bean & Bulgur Chili ~ ~ Turkey Sausage with Pasta ~ ~ Basil Burgers with Sun Dried Tomato Mayonnaise ~ ~ Yogurt-Marinated Chicken

Extreme Menu 2 – Family of 4

Featured this week: Pulled Pork ~ ~ Enchilada Casser-Ole ~ ~ Egg Burrito ~ ~ Crockpot Chicken with Tomato Garden Pasta

Christin Lee

FULL TIME BUDGET BLOGGER

It is fun to think that there might be a short cut but the reality is planning plus diligence equals financial freedom.

My Favorite Articles