How far will $20 go at Whole Foods towards a balanced menu for a week when some pantry items from home are used? Shop with me for my Whole Foods grocery haul. Food prep and menu as well as recipes are included.

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 made 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
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BREAKFAST
Hearty Wheat Porridge
Makes 1 large serving or 2 children’s servings
Ingredients
4 T whole wheat flour
2 cups cold whole milk
3 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. Whisk.
On high heat, whisk until thickened into a porridge.
Remove from heat. Whisk in brown sugar.
Pour porridge into bowl, add toppings, and enjoy.
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LUNCH
Rustic Chicken Noodle Soup & Garlic Tomato Flatbread

Soup Noodle Recipe:
This recipe can be made 2X 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.
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LUNCH, continued

Soup Recipe
This recipe can be made 2X 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.

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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.

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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.

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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.

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DINNER
Curried Stew With Chicken & Flatbread:
(Flatbread recipe above)
This recipe can be made 2X 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. split peas
2 Chopped carrots
Meat and skin from 1 chicken drumstick, chopped (chickpeas can be substituted)
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.

source


20 Comments

Jonita Brooms · February 5, 2020 at 9:58 am

I always enjoy how you put together and stretch your ingredients for your meal plan ideas.

T · February 5, 2020 at 9:58 am

This was very eye opening & inspiring! And looks tasty 😋

The Catholic Homemaker · February 5, 2020 at 9:58 am

Would you consider coming up with sourdough or soaked dough recipes? It makes the wheat/grains healthier and easier to digest.

Aron Alhime · February 5, 2020 at 9:58 am

Love every video. All I ask is turn the audio up a little bit, you have a very soft voice

jesse morell · February 5, 2020 at 9:58 am

i remember when i googled cheapest calorie dense foods. was surprised lol

MsKazzabee · February 5, 2020 at 9:58 am

After you’ve used a teabag to make a cup of tea reuse it in warm water and soak your raisins in tea….game changer

Yolanda · February 5, 2020 at 9:58 am

Well, I made your porridge today, just 1/2 of the recipe for myself. I really like it! Again, thank you. I am currently trying not to buy any food, as we have quite a bit, and I need to work through it, and I had been wondering what I would decide to do if I run out of oatmeal. Now, I'm all set, as we do have plenty of wheat. 🙂

Yolanda Mason · February 5, 2020 at 9:58 am

Everything is overpriced at Whole foods. I only go there for a few special items when I can splurge. I got milk at aldi yesterday for $1.99

Kittykitty Katt · February 5, 2020 at 9:58 am

Whole Foods is a great, but very expensive store. You can get much cheaper vegetables and meat at ethnic Asian or Latin markets. The stores aren’t as pretty but IMO the food is just as good.

Yolanda · February 5, 2020 at 9:58 am

Thank you very much for actually writing out all the recipes.

Dolores Daniels · February 5, 2020 at 9:58 am

Came upon your video randomly and loved it, had to subscribe. Thanks for sharing.💛

Judy Adom · February 5, 2020 at 9:58 am

a gallon of milk at the wholefoods in my are is $5.99. What's up with that? And the chicken is never that price either.

Yolanda · February 5, 2020 at 9:58 am

You did a very good job on this. Thank you for the recipes. I am particularly excited about the porridge!

Mere B · February 5, 2020 at 9:58 am

You have no idea how happy I am to see you do this challenge at Whole Foods. I love that store but I like to be frugal and it can be tricky to be wise with money in there 🥴 please do more if you can!

M.R. Toppar · February 5, 2020 at 9:58 am

Could you please replicate this challenge for dairy and gluten allergy folks? I still got good recipes from this.

Ruma B · February 5, 2020 at 9:58 am

That's a great shopping list! One way i would've saved more money is buying a few cans of beans instead of the chicken, they're $0.79 cents a can. I usually pair it with pasta bc that's cheap as well. Plenty of protein and could have a taco night with it. 🙂 And a carton of soy or almond milk is $2. Honestly, these little switches helped me budget things out as a college student

happyhens · February 5, 2020 at 9:58 am

Amazing.

Shea Shea · February 5, 2020 at 9:58 am

I must admit I had my doubts when I saw Whole Foods, but you made it happen. Wonderful video.

T Pine · February 5, 2020 at 9:58 am

I love your recipes!

Nesreen Abdelfattah · February 5, 2020 at 9:58 am

Perfect 👌 👍👍

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