September: 7 Day Meal Plan on a Budget
It’s September!
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 August!
We spent $609.33 and didn’t use any points, leaving our monthly spending at $609.33, clearly keeping to our budget and actually came in $90.67 under for the month, and so far we are under budget by $800.73 for the year!
Here is the September 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: Creamy Tomato Pasta
Monday: Veggie Gnocchi Skillet
Tuesday: Smoked Sausage Sheetpan with Lemon Greek Potatoes
Wednesday: English Muffin Breakfast Pizzas
Thursday: Shmacos
Friday: Hoisin Pork with Rice Noodles
Saturday: Sweet Chili Chicken with Basmati Rice
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:
17 tablespoons + 4 teaspoons oil
1 1/2 cups parmesan cheese
⅓ cup basil
3 tablespoons chives
3 tablespoons parsley or rosemary or thyme, or a combination
2 1/2 cups tomato passata
1/2 cup parsley
1/4 cup basil
1 teaspoon or more red chili flakes
1 package dried spaghetti
1 tablespoon + 1 teaspoon dried oregano
1 1/2 cups chicken stock
8 eggs
2 teaspoons onion powder
1 lb ground beef
1/4 cup pizza sauce
2 1/2 cups mozzarella or cheddar cheese or a blend
1 tablespoon Montreal steak spice
2 onions
3 tablespoons ketchup
3 tablespoons mayo
2 tablespoons hot sauce
3 tablespoons dill pickles
1/3 cup + 1 tablespoon soy sauce
4 tablespoons sesame oil
2 tablespoons honey
1 tablespoon sugar
1 dash fish sauce
3 tablespoons vinegar
1-2 tablespoons ginger
3 tablespoons hoisin sauce
3 tablespoons peanut butter
1 1/2 lbs. pork
9 oz. rice noodles
2 carrots
3-4 chicken breasts
1 teaspoon garlic powder
½ tablespoon smoked paprika
½ cup sweet chili sauce
2 tablespoons cornstarch
Salt and pepper, to taste
NEED TO BUY ITEMS:
2 red onions
4 cups cherry/grape tomatoes
6 bell peppers (a mix of red, yellow & orange)
2 cups cauliflower
17 garlic cloves
1 lb gnocchi
2 1/2 cups marinara sauce
1 1/4 cups heavy cream
1 pound smoked sausage
1 zucchini
1 lb potatoes
1 1/2 lemons
1/4 small pizza pepperoni
4-6 English muffins
6 small flour tortillas
1 cup lettuce
¼ cup cilantro
GARNISH:
1/2 cup grated parmesan cheese, basil, parsley, chopped peanuts, green onions, cilantro
SUNDAY: Creamy Tomato Pasta
How do I explain this dish? We had leftovers and the Kids ate them for breakfast the next morning. Lol This Creamy Tomato Pasta seems so simple with just normal every day ingredients but the technique used makes this dish so freaking good! It’s like the pasta and the sauce are one and the same. The noodles are completely creamy tomato noodles. Nobody talked while they ate they just, ate lol. It definitely takes a bit longer to make this dish than regular pasta, but there’s absolutely nothing regular about this dinner.
Creamy Tomato Pasta
4-6
servings10
minutes30-40
minutesIngredients
8 cups water
2 teaspoons salt
4 teaspoons olive oil
2 1/2 cups tomato passata
1/2 cup parsley
1/4 cup basil
2 tablespoons olive oil
4 cloves, minced
1 teaspoon or more red chili flakes
1 package dried spaghetti
2 1/2 cups marinara sauce
1/2 cup parmesan cheese, grated
1 cup heavy cream
Garnish:
parmesan cheese, grated
basil, chopped
Directions
In a pot, combine the water, salt, olive oil, tomato passata, parsley, and basil. Cook over medium-high heat for 10 minutes to create the broth.
In a separate large pan, heat the olive oil over medium heat. Sauté the minced garlic for 2 minutes until fragrant. Add the chili flakes to the pan and sauté for another 2 minutes, stirring constantly.
Add the dry pasta to the pan and stir to coat it in the garlic and chili oil.
Pour in the marinara sauce and half of the parmesan cheese and stir to combine.
Add a large spoonful of the hot broth to the pan. Keep stirring as the pasta begins to absorb it.
After about 4 minutes, add a second spoonful of broth to the pan.
Add a third spoonful of broth and continue stirring.Continue cooking and ladling until the pasta is al dente, adding more broth if needed. Taste to check for doneness. This is like risotto, it takes a while.
Once the pasta is cooked, lower the heat and stir in the cream until fully combined.
Garnish with fresh basil and grated Parmesan cheese.
MONDAY: Veggie Gnocchi Skillet
We love a good Veggie Gnocchi Skillet. We used late summer vegetables, and this dish felt like back to school It was comforting yet fresh and just downright delicious. You can use whatever vegetables you have in the fridge, it’s all about that late summer harvest of basil and herbs that make this dish sing.
Veggie Gnocchi Skillet
4
servings10
minutes300
kcalIngredients
2 tablespoons oil
½ red onion, diced
2 cups cherry/grape tomatoes
salt and pepper
1 bell pepper, chopped into pieces
2 cups cauliflower, cut into florets
4 garlic cloves
1 lb gnocchi
1 cup reserved pasta water
1 cup parmesan cheese, finely grated plus more for topping
⅓ cup basil, chopped
3 tablespoons chives, chopped
3 tablespoons parsley or rosemary or thyme, or a combination
Directions
Heat the oil in a large skillet over medium-low heat. Add the onion, tomatoes and a big pinch of salt and pepper. Cook, stirring occasionally, until the tomatoes burst and begin to break down, about 8 to 10 minutes.
Stir in the peppers, cauliflower and garlic. Cook, stirring often, until the peppers are starting to soften, about 5 to 6 minutes.
Bring a pot of salted water to a boil. Cook the gnocchi according to the package directions and reserve 1 cup starchy pasta water.
Add the gnocchi and pasta water to the vegetables in the skillet. Stir in the parmesan cheese. Cook for a few minutes, so the sauce thickens and the cheese melts. Taste and season with more salt and pepper if needed.
Stir in the basil, chives and other herbs. Serve and top with more parmesan.
TUESDAY: Smoked Sausage & Veggie Sheetpan with Lemon Greek Potatoes
Ok. This dinner was not what I had planned. But, this Smoked Sausage Sheetpan dinner with Lemon Greek Potatoes was what I wanted that day. I had these ingredients in the kitchen and I had tzatziki and really that was what it was all about. I wanted food that allowed me to shovel tzatziki into my mouth without just eating dip for dinner lol. I didn’t use Greek sausage, which probably would’ve brought this whole dinner together a bit better but I had smoked sausage in the freezer so, we went with it. This turned out to be quite delicious! Not pretty lol but damn tasty!
Smoked Sausage & Veggie Sheetpan
4
servings15
minutes35
minutesIngredients
1 lb smoked sausage
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 zucchini, sliced
1 red onion, cut into wedges
2 cups cherry tomatoes
3 cloves garlic, minced
3 tablespoons olive oil
1 tablespoon dried oregano
Juice of 1 lemon
Salt and pepper to taste
Fresh parsley, for garnish
Directions
Preheat your oven to 400°F. Line a large baking sheet with parchment paper or lightly grease it to prevent sticking.
In a large bowl, combine the bell peppers, zucchini, red onion, and tomatoes. Add minced garlic, olive oil, dried oregano, lemon juice, salt, and pepper to the bowl. Toss everything together until the veggies are well-coated.
Spread the vegetables evenly on one side of the prepared baking sheet. Arrange the sausage on the other side of the baking sheet.
Place the baking sheet in the oven and roast for 30-35 minutes or until the sausage is cooked through and the vegetables are tender and slightly caramelized. Garnish with fresh parsley.
Lemon Greek Potatoes
4
servings10
minutes40-60
minutesIngredients
1 lb potatoes
1/2 lemon, juiced
1/4 cup olive oil
1 cup chicken stock
1 teaspoons oregano
1 garlic clove, grated
1 teaspoon salt
1/2 teaspoon pepper
Directions
Preheat oven to 400 F
Mix chicken stock, olive oil, lemon juice, garlic, salt, pepper and oregano.
Peel and cut potatoes into wedges and drench them into the marinate
Pour potatoes onto a roasting pan and roast for 40-60 minutes. Flip once half way through.
WEDNESDAY: English Muffin Breakfast Pizzas
OMG! These English Muffin Breakfast Pizzas were scrumptious! This breakfast/dinner blew our minds! Breakfast pizzas on English muffins, I don’t know why we didn’t think of this before? These are ingredients that I always have in the house and this would be perfect for breakfast, lunch, or dinner. Who wants an egg McMuffin when you can have these?!
English Muffin Breakfast Pizzas
4
servings20
minutes10
minutesIngredients
8 eggs
1/4 cup heavy cream
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon onion powder
1/4 pizza pepperoni, quartered
3/4 bell pepper, diced small
1/4 red onion, diced
4-6 English muffins
1/2 cup pizza sauce
1 1/2 cups mozzarella or cheddar cheese or a blend, shredded
Directions
Preheat oven to 400F.
In a large skillet, sauté peppers and onions in oil for a few minutes until fragrant, add pepperoni.
Crack eggs into a medium mixing bowl. Add the heavy cream to the bowl. Whisk until the eggs are fully beaten. Add the salt, pepper and onion powder to the bowl. Whisk well again.
Pour the egg mixture into the skillet over medium heat. Gently push the eggs around as they cook.
Remove the pan from the heat and set aside.
Slice the English muffins in half and place them, cut side up, on a baking sheet.
Spread a thin layer of pizza sauce on each English muffin.
Spoon the egg mixture onto the English muffins.
Sprinkle the shredded cheese on top of the egg.
Place the pan in the oven and bake the breakfast pizzas until the cheese on top is completely melted. 8-10 minutes.
THURSDAY: Shmacos
This was the winner of the week. Shoot, these Shmacos might be the win of the YEAR! These are smashed tacos, but they don’t have a Mexican feel to them, more like a taco burger. The sauce was like Big Mac sauce, but better! We have made Shmaco a verb in our house since this dinner lol now when you’re doing something awesome you Shmaco lol.
Shmacos
4
servings10
minutes20
minutesIngredients
6 small flour tortillas
1 lb ground beef
1 tablespoon Montreal steak spice
¼ onion, finely chopped
salt to taste
1 cup cheese, grated
2 tablespoons oil more in needed, using ½ tablespoon at a time for cooking tacos
1 cup lettuce, sliced
- Sauce
3 tablespoons ketchup
3 tablespoons mayo
½ tablespoon hot sauce
2 tablespoons onion, finely chopped
3 tablespoons pickles, finely chopped
Directions
To make the sauce, mix all of the sauce ingredients in a small bowl and set aside.
In a bowl combine beef with Montreal steak spice and onion. Mix, then divide into 6 equal meat balls. Take one meat ball and press it into each tortilla. Season with salt to taste.
Preheat griddle and add oil over medium/low heat. Once oil is hot add tortillas meat side down and cook for 3-4 minutes, or until meat is cooked thru. Flip on the other side and add cheese, cook for 1-2 minutes or until tortilla is golden color.
Transfer onto a cutting board, add lettuce, cilantro and the sauce. Fold in half and enjoy.
FRIDAY: Hoisin Pork with Rice Noodles
Every week I try to vary our dinners, but we’re not very adventurous. We stick to the flavours and dishes that we know and that we like. This Hoisin Pork with Rice Noodles is a perfect example! We’ve never had it but it’s all the flavours that we know we like, it’s easy to make, and we know that the leftovers will not only get eaten, but fought over.
Hoisin Pork with Rice Noodles
4
servings4-24
hours20
minutesIngredients
1/3 cup soy sauce
1/4 cup water
3 1/2 tablespoons sesame oil or canola oil
2 tablespoons honey + 1 tablespoon sugar
1 dash fish sauce
3 tablespoons vinegar + a squeeze of lime if you have it
5 cloves garlic, finely minced
1-2 tablespoons ginger, grated
1-4 teaspoons hot sauce
3 tablespoons hoisin sauce
3 tablespoons peanut butter
1 1/2 lbs. pork cut into thin strips
9 oz. rice noodles
2 carrots, chopped
1 bell pepper, diced
Garnish: chopped peanuts, green onions, cilantro
Directions
Whisk together soy sauce, water, oil, honey, sugar, fish sauce, vinegar, garlic, ginger, peppers, hoisin, and peanut butter.
Marinate the pork in the sauce overnight or for at least a few hours.
Heat a large skillet over medium high heat and stir-fry the carrots, peppers pork until browned on the outside. Add carrots and peppers. Continue to simmer.
Cook your rice noodles according to package directions. Top with pork, peanuts, green onions and cilantro.
SATURDAY: Sweet Chili Chicken with Basmati Rice
I am trying my best to convince my family a little spice is a good thing lol. This Sweet Chili Chicken with Basmati Rice is one way I am trying to bring a little heat into our dinners. A sweet heat if you will. I am a big fan of sweet chilli sauce and this dish was a perfect way to introduce to my anti-spicy family.
Sweet Chili Chicken
4
servings10
minutes20
minutesIngredients
3-4 chicken breasts
1 teaspoon garlic powder
1 teaspoon onion powder
½ tablespoon smoked paprika
¼ cup olive oil
½ cup sweet chili sauce
1 tablespoon soy sauce
½ teaspoon sesame oil
1 bell pepper, chopped
1 onion, chopped
2 tablespoons cornstarch
½ cup chicken stock
Salt and pepper, to taste
Directions
Cut the chicken breasts into similar bite-size pieces and add them to a large bowl. Add smoked paprika, onion powder, garlic powder, cornstarch, salt, and black pepper, and mix until the chicken pieces are well coated.
Heat olive oil in a skillet on medium high heat until hot. Add chicken pieces in batches to the pan and cook for 3-4 minutes on each side until golden brown and cooked through. Remove from the skillet to a plate and set aside.
In the same skillet, add onions and bell pepper and cook for 2-3 minutes until slightly softened.
Deglaze the bottom of the pan with the chicken stock. Add the sweet chili sauce, soy sauce and sesame oil to the skillet and stir to combine. Cook for 1-2 minutes on medium heat or until slightly thickened.
Return the cooked crispy chicken to the skillet and toss everything together until well combined. Cook for another minute or two until the sauce thickens and coats the chicken nicely. Take it off the heat and serve with rice.
Check out How Was Your Week, Honey? Episode #438 Homecoming This week, we get together on their final bi-weekly episode to discuss: common name, Fig Honey Margarita, graduation, kid’s stories, dog anxiety, coffee date, SOW, think before you speak, and play lists.
Thank you to My Slices of Life, Crazy Little Lovebirds and French Ethereal for featuring my 50th Birthday Trip Post at their Talking About it Tuesdays Link Party, Crazy Little Lovebirds Link Party and Share Your Style Link Party last week.
6 thoughts on “September 7 Day Meal Plan”
Shmacos look good! So organised. #HappyNow
Thanks! The Shmacos were SO good! They are already on the menu again lol!
All your meals look so yummy! I really need some menu inspiration as I just feel like I am out of good ideas.
I go through major slumps in my meal planning sometimes too. And then something will inspire me and I’m back in the game lol. I hope you find a new inspirational spark soon 😊.
What a great meal plan. Everything looks soooo good.
Thanks so much for sharing with Sweet Tea & Friends this month dear friend. I’m so happy you’re here.
Thank you! See you next time!