food

Orçamento Semanal Para Refeições

Frankie descobriu a equação do orçamento semanal em questão de comida. Café da manhã, almoço e jantar por sete dias, para uma família de quatro pessoas, por um valor que cabe no seu bolso. Tudo o que precisamos é um pouco de planejamento, preparação das refeições e usar as sobras de maneiras criativas para evitar o desperdício.

food

Orçamento Semanal Para Refeições

Frankie descobriu a equação do orçamento semanal em questão de comida. Café da manhã, almoço e jantar por sete dias, para uma família de quatro pessoas, por um valor que cabe no seu bolso. Tudo o que precisamos é um pouco de planejamento, preparação das refeições e usar as sobras de maneiras criativas para evitar o desperdício.

Supplies

French Toast With Cinnamon Sugar Breakfast

  • 2 eggs
  • 2 teaspoons cinnamon
  • 1/2 cup milk
  • 4 butter pats
  • 8 slices bread
  • 1/2 cup brown sugar
  • 1 tablespoon cinnamon

Spaghetti Frittata Lunch

  • 2 tablespoons vegetable oil
  • 3 cups leftover cooked spaghetti
  • 5 eggs
  • 1/4 cup milk
  • 1/4 cup grated Parmesan
  • Salt and pepper

Passo a passo

French Toast With Cinnamon Sugar Breakfast

  1. Whisk together the eggs, cinnamon and milk.
  2. Heat a large cast-iron skillet and add the butter.
  3. Dip the bread in the egg mixture and turn to coat.
  4. Place in the pan and cook in batches for 4 to 5 minutes per side until all the ingredients are used.
  5. Whisk together the sugar and cinnamon and sprinkle on top of French toast.

Spaghetti Frittata Lunch

  1. Preheat oven to 350 degrees.
  2. Heat a 10-inch cast-iron skillet over medium heat and add the oil.
  3. Whisk together the milk, eggs, Parmesan, salt and pepper.
  4. Stir in the pasta.
  5. Pour pasta mixture into skillet and cook for about 5 to 6 minutes.
  6. Place in the oven and cook an additional 10 minutes.

Supplies

Peanut Butter Banana Protein Muffins Breakfast

  • 4 pre-made muffins
  • 1 apple, sliced

Panzanella Salad Lunch

  • Leftover garlic bread
  • Salt and pepper
  • 1 cucumber, chopped
  • 1 pint cherry tomatoes
  • 1 bell pepper, chopped
  • 1/2 onion, chopped
  • 2 cups beans

Dressing

  • 1/4 cup olive oil
  • 1 lemon, juiced
  • 1 honey packet, optional
  • Salt and pepper

Leftover Stuffed Peppers Dinner

  • 4 red bell peppers
  • 4 servings leftover barley casserole
  • 8 slices cheese
  • 2 cups beans

Salad

  • 1/2 head romaine lettuce
  • 2 celery stalks, chopped
  • 1 1/2 cups cherry tomatoes, sliced

Dressing

  • 1 lemon
  • 1/4 cup olive oil
  • 1 tablespoon mayonnaise

Passo a passo

Peanut Butter Banana Protein Muffins Breakfast

  1. Serve pre-made muffins alongside sliced apples or other fruit.

Panzanella Salad Lunch

  1. Preheat oven to 375 degrees.
  2. Cut leftover garlic bread into cubes and spread on a baking sheet.
  3. Bake until crisp, about 15 minutes. Set aside to cool.
  4. Combine all the vegetables in a bowl and toss with croutons.

Dressing

  1. Whisk the dressing ingredients together and toss with salad.

Leftover Stuffed Peppers Dinner

  1. Preheat oven to 400 degrees.
  2. Cut the peppers in half lengthwise and scoop out the seeds.
  3. Mix the beans with the leftover barley casserole and fill the peppers.
  4. Top each with a slice of cheese.
  5. Bake 15 to 20 minutes.

Salad

  1. Chop the vegetables and add them to the dressing.

Dressing

  1. Make the dressing in the bottom of your salad bowl by combining lemon juice, olive oil, and mayonnaise.

Supplies

Overnight Oats Breakfast

  • Pre-soaked oats
  • 2 bananas, sliced
  • 1/3 pound strawberries, sliced

Chicken Salad Sandwiches Lunch

  • 4 leftover cooked chicken thighs, chopped
  • 1 cup mayo
  • 2 mustard packets
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • Salt and pepper
  • 2 celery sticks, chopped
  • 4 slices tomato
  • 4 pieces lettuce
  • 4 slices cheese
  • 8 slices bread

Spaghetti

  • 2 pounds spaghetti
  • 2 large cans whole tomatoes, crushed
  • 4 cloves garlic, crushed
  • 2 tablespoons vegetable oil
  • 1/2 cup grated Parmesan

Garlic Bread

  • 1 loaf French bread
  • 4 cloves garlic, minced
  • 1 stick butter, softened

Passo a passo

Overnight Oats Breakfast

  1. Remove pre-soaked oats from refrigerator.
  2. Separate into bowls and top with bananas and strawberries.

Chicken Salad Sandwiches Lunch

  1. Shred the leftover chicken using 2 forks.
  2. In a medium bowl, mix together the mayo, mustard, garlic powder, onion powder, salt and pepper.
  3. Stir in celery and chicken.
  4. Scoop some chicken salad on 4 slices of bread, top with cheese, lettuce and tomato and remaining bread slices.

Spaghetti

  1. Bring a pot of water to boil, add salt and then pasta and cook until al dente.
  2. In a saucepan, add the garlic and oil and cook over medium-low heat for 1 to 2 minutes.
  3. Stir in tomatoes and simmer while the pasta cooks.
  4. Toss the pasta with warm sauce and top with cheese.

Garlic Bread

  1. Preheat the oven to 400 degrees.
  2. Mix the butter and garlic.
  3. Cut the bread in half lengthwise and spread the butter on both sides.
  4. Wrap the bread in tin foil and bake in the oven for 20 minutes.
  5. Serve alongside spaghetti.

Supplies

Peanut Butter Banana Protein Muffins Breakfast

  • 4 pre-made muffins
  • 1 apple, sliced

Barley & Veggie Grain Bowl Lunch

  • 4 cups cooked barley
  • 4 hard-boiled eggs, sliced
  • 2 cups leftover sheet pan veggies

Dressing

  • 1/4 cup olive oil
  • 2 tablespoons apple cider vinegar
  • 1/2 clove garlic, grated
  • 2 honey packets
  • Salt and pepper

Barley Tomato and Cauliflower Casserole Dinner

  • 3 butter pats
  • 1 onion, diced
  • 1/4 cup flour
  • 2 cups milk
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • Salt and pepper
  • 6 cups cooked barley
  • 1 head steamed cauliflower, cut into small florets
  • 1 (28-ounce) can diced tomatoes, drained
  • 2 cups shredded cheddar, divided

Passo a passo

Peanut Butter Banana Protein Muffins Breakfast

  1. Serve pre-made muffins alongside sliced apples or other fruit.

Barley & Veggie Grain Bowl Lunch

  1. Divide barley into 4 bowls and top with sliced eggs and leftover vegetables.

Dressing

  1. Whisk all dressing ingredients together and serve over the grain bowls.

Barley Tomato and Cauliflower Casserole Dinner

  1. Preheat oven to 400 degrees.
  2. To make the bechamel sauce, heat a pot over medium heat; add the butter and melt.
  3. Add the onion and saute for 5 to 7 minutes.
  4. Add the flour and cook for 1 minute.
  5. Whisk in the milk, onion and garlic powders.
  6. Season with salt and simmer until thickened, about 5 to 7 minutes.
  7. In a large bowl, mix barley, bechamel sauce, cauliflower, tomatoes and 1 cup of cheddar.
  8. Pour into a 12-inch cast-iron pan.
  9. Top with remaining cheese and bake for 25 minutes.

Supplies

Overnight Oats Breakfast

  • Pre-soaked oats
  • 2 bananas, sliced
  • 1/3 pound strawberries, sliced

Leftover Chili Veggie Burgers Lunch

  • 3 cups leftover chili
  • 1 cup cooked rice
  • 1/2 cup breadcrumbs
  • 1 egg
  • 1/2 cup shredded cheddar cheese
  • 2 tablespoons vegetable oil
  • 4 slices cheese
  • 4 hoagie rolls
  • 4 pieces of lettuce
  • 4 slices tomato

Chicken Sheet Pan Dinner

  • 8 bone-in chicken thighs
  • 3 sweet potatoes, chopped
  • 2 heads broccoli, cut into large florets
  • 2 onions, cut into eighths
  • 4 tablespoons vegetable oil, divided
  • Salt and pepper

Barley

  • 4 cups dry barley
  • 8 cups water

Passo a passo

Overnight Oats Breakfast

  1. Remove pre-soaked oats from refrigerator.
  2. Separate into bowls and top with bananas and strawberries.

Leftover Chili Veggie Burgers Lunch

  1. Drain the leftover chili to remove excess liquid.
  2. In a medium bowl, mix the chili, rice, breadcrumbs, egg and shredded cheese.
  3. Form into 4 burgers and place in the freezer for 20 minutes.
  4. Heat a large cast-iron skillet over medium-high heat and add the oil.
  5. Place the burgers in the pan and cook for 5 minutes per side. Be sure that it has formed a nice golden crust before flipping.
  6. In the last few minutes place cheese on top to melt. Serve on a bun with lettuce and tomato.

Chicken Sheet Pan Dinner

  1. Preheat oven to 400 degrees.
  2. Toss the vegetables with 3 tablespoons oil, salt and pepper and spread on two sheet trays, leaving a space for the chicken thighs. Rub the chicken thighs with remaining oil and sprinkle liberally with salt and pepper.
  3. Place next to the vegetables.
  4. Bake for 35 minutes.
  5. Reserve leftovers for later in the week.

Barley

  1. Add barley and water to a pot and bring to a boil.
  2. Turn down and simmer for 35 minutes. Drain of excess water.

Supplies

Peanut Butter Banana Protein Muffins Breakfast

  • 4 pre-made muffins
  • 1 apple, sliced

Egg Salad Sandwiches Lunch

  • 8 hard-boiled eggs
  • 1/2 cup mayo
  • 1 mustard packet
  • 2 scallions, chopped
  • 4 slices tomato
  • 4 slices lettuce
  • Salt and pepper
  • 8 slices bread

Brisket Fajitas With Spanish Rice Dinner

  • 2 tablespoons vegetable oil
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1 onion, sliced
  • 2 teaspoons cumin
  • 1 teaspoon chili powder
  • Salt and pepper
  • 4 servings leftover shredded brisket
  • 8 (8-inch) flour tortillas
  • 1 cup shredded cheddar cheese
  • 1 cup sour cream

Spanish Rice

  • 4 cups cooked rice
  • 1 (14-ounce) can diced tomatoes, drained
  • 1 cup cooked pinto beans
  • 1/2 teaspoon cumin

Passo a passo

Peanut Butter Banana Protein Muffins Breakfast

  1. Serve pre-made muffins alongside sliced apples or other fruit.

Egg Salad Sandwiches Lunch

  1. Peel and chop the hard-boiled eggs.
  2. Add to a bowl with mayo, mustard, scallions, salt and pepper. Stir to combine.
  3. On a slice of bread, add some egg salad, tomato slice and lettuce.
  4. Top with a second slice of bread.

Brisket Fajitas With Spanish Rice Dinner

  1. Heat a medium skillet over medium heat and add the oil.
  2. Add the onions and pepper and saute for 5 to 7 minutes.
  3. Stir in spices and brisket.

Spanish Rice

  1. Add the rice, tomatoes, cumin, beans, salt and pepper to a skillet and cook over medium heat until heated through.
  2. To assemble, place some onion, pepper and brisket mixture in a flour tortilla. Top with cheese and sour cream. Serve alongside rice.

Supplies

Overnight Oats Breakfast

  • Pre-soaked oats
  • 2 bananas, sliced
  • 1/3 pound strawberries, sliced

Brisket Sandwiches and Slaw Lunch

  • 4 servings leftover brisket
  • 1 1/2 cups barbecue sauce

Slaw

  • 1 head red cabbage, thinly sliced
  • 2 tablespoons white vinegar
  • 1 cup mayo
  • 1 sugar packet
  • Salt and pepper
  • 4 hoagie rolls

Veggie Chili Dinner

  • 1 tablespoon vegetable oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 1 red bell pepper, chopped
  • 2 tablespoons chili powder
  • 2 tablespoons cumin
  • 1 (28-ounce) can diced tomatoes
  • 2 cups water
  • 4 cups cooked pinto beans
  • 1 pound zucchini, chopped small
  • 1/4 cup cilantro leaves
  • 1 cup shredded cheddar cheese
  • 1 cup sour cream
  • 3 scallions, chopped

Passo a passo

Overnight Oats Breakfast

  1. Remove pre-soaked oats from refrigerator.
  2. Separate into bowls and top with bananas and strawberries.

Brisket Sandwiches and Slaw Lunch

  1. First, make the slaw.
  2. Shred the brisket and heat it up in a skillet with barbecue sauce.
  3. Top each bun with brisket and slaw.

Slaw

  1. Whisk together the mayo, vinegar, sugar, salt and pepper.
  2. Toss with shredded cabbage.

Veggie Chili Dinner

  1. Heat a large soup pot over medium heat.
  2. Add the onion, carrots and bell pepper.
  3. Saute for 5 to 7 minutes, then stir in the spices.
  4. Add the tomatoes, water and beans, bring to a boil and turn down to simmer for 30 minutes.
  5. Stir the zucchini in the last 10 minutes of cooking.
  6. Stir in cilantro leaves.
  7. Serve garnished with sour cream and scallions with leftover slaw on the side. Reserve leftovers for later in the week.

Supplies

Brisket With Roasted Potatoes & Carrots Dinner

  • 1 (6-pound) beef brisket
  • 2 onions, sliced
  • 4 cloves garlic, smashed
  • 1 quart beef broth
  • Salt and pepper
  • 4 large russet potatoes, chopped
  • 4 carrots, chopped

Pinto Beans

  • 1 pound pinto beans, soaked overnight

Rice

  • 3 1/2 cups dry rice
  • 7 cups water

Hard Boiled Eggs

  • 12 eggs

Overnight Oats

  • 6 cups oats
  • 3 cups vanilla yogurt
  • 6 cups milk
  • 12 teaspoons brown sugar
  • 3 teaspoons cinnamon

Peanut Butter Banana Protein Muffins

  • 1 1/4 cups all-purpose flour
  • 3/4 cup rolled oats
  • 1/2 cup brown sugar
  • 1 tablespoon baking powder
  • 1 teaspoon salt
  • 3.4 cup creamy peanut butter
  • 1 mashed banana
  • 2 eggs
  • 1/4 cup milk

Passo a passo

Brisket With Roasted Potatoes & Carrots Dinner

  1. Preheat oven to 300 degrees.
  2. In a roasting pan, add onions, carrot and broth.
  3. Place brisket on top and bake for 5 hours.
  4. Add potatoes to the pan and cook for 1 hour further.

Pinto Beans

  1. Cover the beans with twice as much water as beans, bring to a boil and simmer for 1 1/2 to 2 hours.

Rice

  1. Add rice and water to a saucepot and bring to a boil.
  2. Turn down and simmer for 20 minutes.
  3. Fluff with a fork.

Hard Boiled Eggs

  1. Place eggs in a large pot and cover with water.
  2. Bring to a boil and boil for 1 minute, then cover and remove from heat.
  3. Let sit for 12 minutes, then drain.

Overnight Oats

  1. Divide oats into 3 containers.
  2. The night before eating, stir in 4 teaspoons brown sugar, 1 teaspoon cinnamon, 1 cup yogurt and 1 cup milk.
  3. Refrigerate overnight.
  4. Divide into 4 bowls and top with sliced bananas before serving.

Peanut Butter Banana Protein Muffins

  1. Preheat oven to 350 degrees.
  2. Fill a 12 cup muffin tin with liners.
  3. Mix together the flour, oats, sugar, baking powder and salt. Stir in banana, peanut butter, milk and eggs.
  4. Divide the batter evenly in the muffin tin.
  5. Place in the oven and bake for 20 minutes.