July: Meal Plan on a Budget!
It’s July!
According to Canada’s Food Price Report for 2025, a family of 4 will spend $16,833.67 on food this year — that’s up $801.56 from 2024!
That’s $1402.81 a month.
That’s roughly $350.71 a week.
NEW CHALLENGE!!!
Let’s feed me, my husband, our 16 year old and our 12 year old for about HALF that and make a week long menu plan for under $175.00!
Ninja and I keep a running tab of all our grocery expenditures. This is our spending for June! We spent $551.82 but used $80.00 of points leaving our monthly spending at $471.82, clearly keeping to our budget and actually came in $228.18 under for the month, and so far we are under budget by $744.01 for the year!
Here is the July weekly meal plan staying close to my budget of $175.00! I want you to have all the tools to be able to feed your family 7 healthy(ish) meals, while not putting yourself into the poorhouse! I hope you enjoy and please let me know if you follow this weekly plan and if you were able to stick to the budget! Click on the recipe listed in the MENU below and it will take you directly to the recipe!!
MENU
Sunday: Summer Garden Pasta
Monday: BBQ Pork Skewers with Grilled Potatoes & Bell Peppers
Tuesday: Turkey Bacon Grinders
Wednesday: Summer Ramen Noodle Salad
Thursday: Greek Chicken Bowl
Friday: Copycat Ronto Wraps
Saturday: Leftovers Pasta Alfredo FULL DISCLOSURE: I had an egg tortilla bake here but my family refused. Eggs are a “in the mood” kind of dinner lol. We opted for what we had in the cupboard and used up leftover veggies and chicken in the fridge.
Staple Items
These items are ALWAYS in my pantry or fridge. This tip bares repeating… As soon as I see an item running out it goes on the my shopping list. If they come up on my PC Points list or go on sale, I buy them. We have a second fridge in the garage, so I always have eggs, mayo, soy sauce, etc. on hand. It may take you a while and some money to get this system going but once you do… your wallet will thank you. Things I need for this week’s menu that I already have in my kitchen (my staple items) are listed below on the left. The items that I need to buy are listed on the right.
SHOPPING LIST:
STAPLE ITEMS:
16 tablespoons olive oil
5 tablespoons honey
11 garlic cloves
3 teaspoons dried oregano
1 teaspoon dried basil
salt & pepper
1 ½ cups quinoa or couscous
3 chicken breasts
1 cup feta cheese
1½ cups Parmesan cheese
12 slices bacon
1 1/2 cups mayonnaise
¼ cup red wine vinegar
2 1/2 teaspoons garlic powder
¼ cup slivered almonds
2 tablespoons sesame seeds
¼ cup rice vinegar
1/3 cup + 2 tablespoons soy sauce
1 tablespoon sesame oil
1 teaspoon ginger
1/2 cup apple cider vinegar
1/2 teaspoon onion powder
1/8 teaspoon cayenne pepper
½ teaspoon crushed red pepper flakes
1/4 teaspoon cumin
1/4 teaspoon chili powder
1 lb pork shoulder
1/3 cup ketchup
5 tablespoons lemon juice
4 tablespoons brown sugar
1 onion
2 tablespoons butter
1 teaspoon seasoning salt
18 basil leaves
1 package pasta
1 jar Alfredo sauce
1 tablespoon Italian seasoning
NEED TO BUY ITEMS:
2 packs instant ramen noodles
1 package angel hair pasta
4 cups coleslaw mix
4 cups cherry tomatoes
4 bell peppers
4 green onions
Can of corn or 2 cobs
4 smoked sausage links
4-5 potatoes
4 small tortillas
1/4 cup cilantro
1-2 cucumbers
2 lemons
½ tablespoon lemon zest
3-4 Roma tomatoes
1/2 red onion
1 beefsteak tomato
12 slices deli turkey
8 slices white cheese
4 rolls
½ cup pepperoncinis
2 cups lettuce
1 white onion
¼ cup pepperoncini juice
SUNDAY: Summer Garden Pasta
This is going to be a new go to dinner for us for sure! This incredibly easy dinner was a freaking party in my mouth! BURSTING with summer flavour and that savoury taste of basil. My mouth is watering just remembering how darn good that dinner was! Adding to my next week menu! LOL
Summer Garden Pasta
4
servings4
hours10-15
minutesIngredients
4 cups grape or cherry tomatoes, halved
6 cloves garlic, minced
18 large basil leaves, julienned, plus extra for serving
½ teaspoon crushed red pepper flakes
1 package linguine
1½ cups Parmesan cheese, grated plus extra for serving
olive oil
salt and pepper
Directions
Combine the cherry tomatoes, ½ cup olive oil, garlic, basil leaves, red pepper flakes, 1 teaspoon salt, and the pepper in a large bowl. Cover with plastic wrap, and set aside at room temperature for about 4 hours.
When you’re ready to serve, bring a large pot of water with a splash of olive oil and 2 tablespoons salt to a boil and add the pasta. Cook al dente according to the directions on the package.
Drain the pasta well and add to the bowl with the tomatoes. Add the cheese and some extra fresh basil leaves and toss well. Garnish with extra Parmesan cheese.
MONDAY: BBQ Pork Skewers with Grilled Potatoes & Bell Peppers
This is a dish that we have often. BBQ pork is delish and putting the meat on skewers gives regular pork shoulder a tender and yummy summer twist. We made a grilled potato packet and because we bought a bag of bell peppers, we had lots, so we cut up 2 and sautéed them in some oil and seasoned them with salt and pepper.
BBQ Pork Skewers
4
servings5
minutes10
minutesIngredients
1 lb pork shoulder, sliced lengthwise
1/3 cup soy sauce
1/3 cup ketchup
5 tablespoons lemon juice
4 tablespoons brown sugar
pepper, to taste
2 garlic cloves, crushed
1 tablespoon oil
Directions
In a small bowl, mix together all the marinade ingredients, except for the olive oil. Adjust the taste if needed. Set aside 1/4 cup of the marinade, and mix it with the olive oil. Place it in a small bowl, cover and refrigerate.
Place the meat in a container with a cover, then mix it with the remaining marinade. Cover and refrigerate for 24 hours.
When ready to cook, discard the marinade, and thread the meat on the skewers.
Grill until they are cooked through. While cooking, baste them with the marinade that you had set aside.
TUESDAY: Turkey Bacon Grinders
I grew up in Winnipeg and I grew up eating Sorrento Salads. IYKYK. Ninja had one only once and it was overdressed and soggy, he hated it! I needed to redeem my second favourite salad from my teenage years (the first being the zippy salad from Olive Garden. I’m basic what can I say? LOL) This sandwich did the trick! It was sooooo good and totally had the same feel as a Sorento Salad! We had a little left over ham from the menu the week before, so we added what was left to our sandwiches.
Turkey Bacon Grinders
4
servings5
minutes30
minutesIngredients
12 slices bacon
1 tomato, halved and sliced
12 slices deli turkey
8 slices white cheese (I like provolone, Ninja likes mozzarella)
4 rolls, cut in half lengthwise
½ cup pepperoncini, sliced
- Grinder Salad
2 cups lettuce, shredded
1/2 white onion, thinly sliced
⅔ cup mayonnaise
¼ cup red wine vinegar
¼ cup pepperoncini juice
1 teaspoon pepper
1 teaspoon garlic powder
1 teaspoon oregano
Directions
Cook bacon. When cooked to your liking, transfer bacon to paper towel covered plate.
In a mixing bowl, add lettuce and onions. Toss to combine.
In a small bowl, combine the rest of the salad ingredients. Pour dressing over lettuce and onions. Toss to thoroughly coat.
Smear bottom half of roll with mayonnaise. Layer turkey, cheese, bacon, then tomatoes. Add a helping of grinder salad topped with a few pepperoncini slices. Place top half of roll on and press down.
WEDNESDAY: Summer Ramen Noodle Salad
I love ramen noodles. We call them Papa Noodles because my Dad loves Ichiban ramen noodles with the seaweed sprinkled over top. This refreshing and delicious salad is crazy easy to make, is perfect for a hot day and is super good the next day.
Summer Ramen Noodle Salad
4-6
servings30-45
minutes2-5
minutesIngredients
2 cups shredded coleslaw mix
1 cup grape/cherry tomatoes, halved
2 ears of corn, kernels removed, cooked and cooled
½ cucumber, thinly sliced into half moons
½ bell pepper, thinly sliced
2 green onions, chopped
¼ cup slivered almonds, toasted
- Dressing
¼ cup rice vinegar
2 tablespoons soy sauce
1 tablespoon honey
1 tablespoon sesame oil
1 tablespoon olive oil
1 teaspoon ginger, grated
Directions
Cook the ramen noodles according to the package directions, shaving 1 minute off the cook time for a slightly firmer bite. Drain and rinse under cold water until completely cooled.
In a large bowl, combine the coleslaw mix, tomatoes, corn, cucumber, bell pepper, green onions, almonds, and sesame seeds.
In a small bowl or jar, whisk together the rice vinegar, soy sauce, honey, sesame oil, olive oil, and ginger until well blended.
Add the cooled noodles to the veggie mix. Pour over the dressing and toss until everything is evenly coated.
Chill for at least 30 minutes before serving, or make a few hours ahead.
THURSDAY: Greek Chicken Bowl
I have worked at a few Greek restaurants in my day. Pretty much all my serving jobs were at Greek restaurants actually lol. Sometimes I miss grabbing a lemon potato, a pepperoncini and a dollop of tzatziki for a snack on break. This bowl satisfied my craving and bonus, the whole family liked it too! You could use quinoa as your grain, we used couscous because honestly, it’s what my family prefers, it’s up to you!
Greek Chicken Bowl
4
servings10
minutes25
minutesIngredients
1 ½ cups couscous, uncooked
3 chicken breasts
1/2-1 cucumber, diced
3-4 Roma tomatoes, chopped
1/2 red onion, diced
- Marinade/Dressing
¼ cup olive oil
2 lemons, juiced
1 tablespoon honey
½ tablespoon lemon zest
1 garlic clove, minced
2 teaspoons dried oregano
1 teaspoon dried basil
salt & pepper, to taste
Directions
Cook the couscous according to the directions. Once the couscous is done cooking, set aside and allow it to cool.
To a small jar, add all dressing/marinade ingredients and stir or shake vigorously to combine.
Pour about 1/3 of the marinade over the chicken breasts and toss to completely coat. Reserve the remaining marinade to use as dressing.
Heat a grill over medium-high heat. Add the chicken and grill for 6-8 min per side, or until cooked through and internal temperature reads 165F.
Divide the cooled couscous among bowls. Top with the grilled chicken and prepped cucumbers, tomatoes, and red onion. Add the feta cheese into the bowls separately and drizzle with the remaining untouched dressing.
FRIDAY: Copycat Ronto Wraps
We will NOT be going to Disneyland or anywhere in America for the foreseeable future SO I picked this copycat wrap from Star Wars Galaxy’s End so Ninja and the Kids could FEEL like they are at Disneyland lol.
Copycat Ronto Wraps
4
servings5
minutes20
minutesIngredients
- Peppercorn Sauce
3/4 cup mayonnaise
1/4 cup apple cider vinegar
1 tablespoon honey
2 teaspoons pepper
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
- Slaw Dressing
1/4 cup apple cider vinegar
2 tablespoons olive oil
2 tablespoons honey
1/4 teaspoon cumin
1/4 teaspoon chili powder
- Assembly
4 smoked sausages
2 cups coleslaw, shredded
4 small tortillas
1/4 cup cilantro
Directions
Grill the sausages for about 6 minutes. Turn the sausages over, and grill for another 6 minutes. Until they have some browning/grill marks and are heated all the way through.
In a small bowl, whisk together the peppercorn sauce.
In a jar, combine the slaw dressing. ingredients. Shake until the honey is dissolved in the dressing and everything is evenly combined.
In a mixing bowl, combine the coleslaw and coleslaw dressing. Toss to evenly coat the vegetables in the dressing.
Spread on a couple tablespoons of peppercorn sauce onto tortillas, place a sausage on top of the sauce, then pile on the coleslaw. Top with cilantro.
Some families keep a frozen meal in the freezer for days when they need a “quick” dinner, we are not one of those families. If we choose to go off menu, I usually have the next week to swap meals with, this time I didn’t. This time we were at the end of the week and I didn’t have the ingredients for the next week. I had eggs planned for this dinner but nobody wanted eggs. I didn’t even want eggs lol. So our trusted backup dinner is Pasta Alfredo, with whatever leftovers we have in the fridge! It is ALWAYS a inner in my house and takes 20 minutes to throw together.
It was a BUSY week , so no new episode of How Was Your Week, Honey? See you next week!
Summer has officially begun! We celebrated Canada Day at Grandma and Grandpa‘s with my SIL and JQ and then we watched the fireworks at the beach. SBean stepped on a hot curling iron 😩 and had gymnastics camp, while HBear worked. We had a girls shopping day, the kids went to summer library club and I had a blind date with a book!
We hosted SPea, CPatch and JQ for Cousin Day and we had a blast. We did minute to win it games, had a water balloon fight, did a scavenger hunt, went to Patio Burger for dinner, went to Locolanding for the evening, went for a night swim, and finished with snacks, Ready Player One, and a sleepover!
We got up this morning and went to the Dominion Radio Astrophysical Observatory for a tour. No pictures because… No cell phones! Lol thank you to Dr. Jennifer West for taking time out of her day to blow our minds with cool facts and information! All in all, it was a pretty awesome week!
6 thoughts on “July: 7 Day Meal Plan”
That looks like such a colorful and delicious week of meals. Other than the curling iron burn (Ouch!) it looks like a really fabulous week. That pool looks so inviting.
It really was colourful! Lol I didn’t realize that when I was planning, but when I looked at the full week of pictures, it was so pretty! No more curling irons on the floor lol lesson has been learned! See you next week!
The summer garden pasta and the greek chicken bowl looks so delicious, I might try those! I also like to meal prep. It was more of a challenge to keep my grocery budget when my son lived at home, now he is on his own (the grocery bill was cut in half. Young active adults need to eat a lot, so I’m not complaining, it is just a fact.) I grow a lot of vegetables, fruit and berries as a part of keeping my cost down. I rent 200sqm of land, an allotment garden, to grow my own food. The annual lease of the land and mandatory membership the garden society cost me $100/year.
The summer pasta was delicious! We just went out for dinner the other night and I got a dish similar, mine was so much better! Lol my mom had a green thumb and always told me my thumb was black lol I literally kill bamboo! Lol this year I have herbs and cherry tomatoes on my balcony and fingers crossed I at least get a few tomatoes! Thank you so much for commenting and stopping by!
Oh my goodness I love your meal plan! I know I’m going to have to try some of these out.
Thanks bunches for sharing with Sweet Tea & Friends this month dear friend.
Thanks for having me! I love checking out all the links at your party. See you next time.