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EPIC MEAL PLAN 

Reduce your grocery bill and save time in the kitchen with this simple 7-day meal plan. Designed to help you eat well, feel great, and get total value out of your groceries by cooking once and eating twice.

7 meals  |  1 dessert  |  Serves 4  |  Ready in 15–20 min  |  Under $3/serving

Rotisserie Chicken 

Mac & Cheese 

Cheater Philly Cheesesteak 

Creamy Cajun Chicken Pasta 

Crispy & Crunchy Lettuce Wraps 

Meatloaf Fried Rice 

Sweet & Sour Stir-Fry 

 

Berry Swirl No-Bake Cheesecake Petites

SUNDAY

Rotisserie Chicken

SERVES: 8

TIME: 20 min

CPS: CA $2.35/US $2.00


TIP:

Microwave to beat the heat, have less mess to clean up and have it ready in 20 min. 

Make it a complete meal – —tuck 1 lb baby potatoes (about 12), cut in half, around chicken before cooking. 

While chicken cooks, prep a green salad. Hint: Declutter & avoid food waste by using up any ends and bits of veggies from last week. 

Shred leftover chicken to use for MONDAY Mac & Cheese. 

MONDAY

Mac & Cheese

SERVES: 4

TIME: 15 min

CPS: CA $1.12/US $0.95


TIP:

Cook 1.3 lb (600 g) macaroni. Use 4 cups for Mac & Cheese; reserve the remainder for WEDNESDAY Cajun Chicken Pasta.  

Rinse reserved macaroni with cold water. Place in a storage container; lightly stir in olive oil to prevent sticking, then refrigerate. 

Stir leftover chicken from Rotisserie Chickeninto prepared Mac & Cheese with 1 cup frozen peas at the end of cooking to make it a meal. 

TUESDAY

Cheater Philly Cheesesteak

SERVES: 6

TIME: 20 min

CPS: CA $3.19/US $2.71


TIP:

Try beef sirloin strips instead of shelling out for striploin for a budget steak. 

Save more money! Skip the steak and use ground beef instead – it’s extra saucy ‘n delish. 

Save leftovers; use to bulk up THURSDAY Crispy & Crunchy Lettuce Wraps Try beef sirloin strips instead of shelling out for striploin for a budget steak. 

Save more money! Skip the steak and use ground beef instead – it’s extra saucy ‘n delish. 

Save leftovers; use to bulk up THURSDAY Crispy & Crunchy Lettuce Wraps 

WEDNESDAY

Creamy Cajun Chicken Pasta

SERVES: 6

TIME: 15-20 min

CPS: CA $1.87/US $1.59


TIP:

Swap ground chicken for ground beef since you bought it anyways for Cheater Philly Cheesesteak. 

Reheat macaroni in a Round or Multipurpose Steamer in the microwave while chicken and veggies cook stovetop. 

Shave 5-8 min of cook time when you reheat pre-cooked macaroni.  

Take out the two portions of ground beef from the freezer. Defrost in refrigerator—you need them for Thursday and Saturday meals. (Only if using all ground beef—see shopping tip.) 

THURSDAY

Crispy & Crunchy Lettuce Wraps

SERVES: 4

TIME: 15 min

CPS: CA $3.17/US $2.69


TIP:

Swap ground pork for ground beef since you must buy it anyways for Cheater Philly Cheesesteak. 

Stretch your dollar further and use ½ the amount of ground meat and add in leftover Cheater Philly-Style Cheesesteak.  

Save even more. Swap out one bell pepper for ½ cup frozen peas (you need them for TUESDAY Mac & Cheese. Be sure to add at the end of cooking, so they don’t turn mushy. 

FRIDAY

Sweet & Sour Stir-Fry 

SERVES: 4

TIME: 20 min

CPS: CA $4.32/US $3.67


TIP:

Slash your grocery bill!. Swap out pricy, skinless chicken breasts with boneless thighs or even sliced pork tenderloin. Swap snap peas for frozen green beans.

While the stir-fry sizzles stove-top, microwave rice in the Round or Multipurpose Steamer.

Cook double the amount of rice, so you have 2-3 cups to make SATURDAY Meatloaf Fried Rice.

SATURDAY

Meatloaf Fried Rice

SERVES: 4

TIME: 15 min

CPS: CA $2.55/US $2.17


TIP:

Use up leftover rice from last night’s Sweet & Sour Stir Fry. FYI – day-old cooked rice is even better for fried rice than the fresh stuff! 

This recipe is the catch-all for leftovers. Follow recipe, but don’t be afraid to stir any leftover meat or veggies too!   

Choose cabbage if you’re tight on leftover vegetables and need a budget break. One 14-oz bag (about 8 cups) of coleslaw mix costs $2.77.  

Dessert

Berry Swirl No-Bake Cheesecake Petites

TIME: 17 min prep +2 hours freezing 

CPS: CA $0.38/US $0.32


TIP:

Prep recipe on Sunday. Portion and wrap so you have easy grab-and-go desserts throughout the week. 

One recipe makes 30 pieces. 

Use frozen or fresh berries—buy what’s on sale!