July: 7 Day Meal Plan

My life, I realize suddenly, is July. Childhood is June, and old age is August, but here it is, July... - Rick Bass

July : Meal Plan on a Budget!

According to Canada’s Food Price Report for 2026, a family of 4 will spend $17,571.79 on groceries this year — that’s up $994.63 from 2025!

That’s $1464.32 a month.

That’s roughly $366 a week.

NEW CHALLENGE!!!

Let’s feed me, my husband, our 17 year old and our 13 year old for about HALF that and make a week long menu plan for under $183!

Ninja and I keep a running tab of all our grocery expenditures. This is our spending for June! We spent $638.63 and used $100.00 in points, leaving our monthly spending at $538.63, clearly keeping to our budget and actually came in $196.37 under for the month, and we were under budget by $267.41 for the year!

Here is the July weekly meal plan staying close to my budget of $183! 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: Sweet Corn Risotto

Monday: Easy Beef Nachos

Tuesday: Chicken Caesar Sandwiches

Wednesday: Sheet Pan BBQ Pork Chops and Veggies

Thursday: Penne Alla Vodka

Friday: Grilled Shrimp Bowl with Corn Salsa & Creamy Sauce

Saturday: Grilled Chicken Legs with Air Fry Potatoes & Tomato Salad (recipe to come next week)

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:

¼ cup ketchup
3 tablespoons corn syrup
2 tablespoons apple cider vinegar
2 tablespoon lime juice
1/2 cup + 2 tablespoons mayo
1 teaspoon hot sauce
4 tablespoons olive oil
1/2 teaspoon cumin
1/2 teaspoon chili powder
3 tablespoons barbecue sauce
1 tablespoon honey
1/2 cup tomato paste
1 1/2 teaspoon crushed red pepper flakes
2 tablespoons vodka
1 tablespoon paprika
2 1/2 teaspoon smoked paprika
1 teaspoon onion powder
3 teaspoons garlic powder
4 potatoes
1 onion
1 package taco seasoning
1/4 water
1 lb ground beef
1-2 cups shredded cheese

1 can corn
2 chicken breasts
1 egg
1/2 cup breadcrumbs
1/2 cup Panko
Vegetable oil, for frying
2-3 tablespoons parsley
1 cup Parmesan
1/4 cup Caesar dressing
11 ½ tablespoons butter
1 dried bay leaf
1 parmesan rind
7-8 cloves garlic
1 ¼ cups arborio rice
½ cup dry white wine
salt and pepper, to taste

Cooked rice

1 cup pico de gallo

NEED TO BUY ITEMS:

7 cups vegetable stock
8 ears corn
1 sweet onion
4 bell peppers
4 oz pancetta
1 bag tortilla chips
4 hoagies
3-4 cups romaine lettuce
1 zucchini
1/2 cup heavy cream
1 lb large shrimp
1 lime
7 green onions
3 tablespoons cilantro
2 lbs chicken legs
4 tablespoons tamari sauce
1 shallot
1 lb. penne pasta
3 boneless pork loin chops

Garnish: parsley, basil, ¼ cup cilantro

SUNDAY: Sweet Corn Risotto

The only thing that could’ve made this dinner better was Chilliwack corn. Honestly, this was the dinner of my dreams. It was like combining this delicious risotto that I had at Kingfisher Resort last year with a sweet corn ravioli that I had at Wolfgang Puck’s in Las Vegas 10 years ago. So good! The creaminess of the rice with the sweetness of the corn and the saltiness of the pancetta was SO good! Ninja and I started rating our dinners by how much we would pay at a restaurant and I said I would pay $27 for this delicious dish without batting an eye lol.

Sweet Corn Risotto

Recipe by Adapted from Plays Well with Butter
Servings

4

servings
Prep time

15

minutes
Cooking time

45

minutes

Ingredients

  • 7 cups vegetable stock

  • 1 bay leaf

  • 1 parmesan rind (optional)

  • 3 ears corn, kernels sliced off of cob (keep bare cobs)

  • 4 ½ tablespoons butter, divided

  • 1 sweet onion, diced

  • 3 cloves garlic, minced and divided

  • 1 ¼ cups arborio rice

  • ½ cup dry white wine

  • 1 bell pepper, diced

  • 2 oz parmesan, grated

  • 4 oz pancetta, diced

  • salt and pepper, to taste

Directions

  • Add the vegetable broth, the bare corn cobs, bay leaf, and parmesan rind to a large pot over high heat. Bring the broth to a simmer, then reduce the heat to low or medium-low to maintain a light simmer.

  • Add 3 tablespoons of the butter to a large, heavy-bottomed pot pot/skillet over medium heat. Once melted, add in the onion and season with 1 teaspoon salt and cook, stirring occasionally, until softened and translucent, about 5 minutes.

  • Add in 3/4 of the minced garlic. Stir to combine and cook until fragrant, 2-3 minutes longer. Stir in the arborio rice. Cook 2-3 minutes, stirring occasionally, until lightly toasted.

  • Deglaze the pot by pouring the wine in and using a wooden spoon to scrape up any browned bits that may have formed at the bottom. Cook, stirring constantly until all of the wine evaporates. Reduce heat to medium-low. Add kernels from 2 ears of corn and the bell pepper to the rice and stir to combine.

  • Pouring 1 ladle at a time, add the warm corn stock into the risotto, stirring frequently until the arborio rice absorbs all of the corn stock. Continue, slowly adding stock 1 ladleful at a time and stirring frequently between additions. Start tasting for doneness after 15 minutes. The risotto is ready when the arborio rice is creamy and cooked through, around 20-25 minutes total, and you may not need to use all of the broth.

  • As the risotto simmers, melt ½ tablespoon of the reserved butter in a small skillet. Once melted, add the pancetta. Cook, stirring occasionally. Add the remaining corn kernels and garlic to the skillet, stirring to combine. Continue to cook, stirring occasionally, until the corn is cooked and the pancetta is crispy, 3-4 minutes longer. Remove from the heat and set aside.

  • Stir into the risotto, the remaining 1 tablespoon butter and the grated parmesan. Taste and season with additional salt and pepper as desired. Serve topped with pancetta sweet corn mixture, extra parmesan, and freshly cracked pepper.

    MONDAY: Easy Beef Nachos

    A go to dinner for us is nachos. Sometimes we use ground beef, sometimes grown turkey or pork. We ALWAYS add the same toppings though, and a can of corn is a MUST. we usually make a large sheet pan of nachos and we do half the an in regally tortilla clios and the there half, lime Tostitos for the Kids. We make a big batch of Pico and smother the whole thing in cheese. The Kids don’t even realize all the veggies they are eating because this dinner is so fun and yummy, nobody will notice all that nutrition! LOL

    Easy Beef Nachos

    Servings

    4

    servings
    Prep time

    15

    minutes
    Cooking time

    30

    minutes

    Ingredients

    • 1 bag tortilla chips

    • 1 package taco seasoning

    • 1/4 water

    • 1 lb ground beef

    • 1 bell pepper, chopped

    • 1-2  cups cheese, shredded

    • 
1 can corn, drained

    • 
1 cup pico de gallo

    Directions

    • Arrange the oven rack to the lower third position and preheat the oven to 375. Line a large baking sheet with parchment paper, aluminum foil, or spray with cooking spray.

    • Heat a skillet, over medium-high heat, add the beef and the taco seasoning and water, brown the ground beef for 5-8 minutes, breaking it up into small pieces, until it’s fully cooked and no pink remains.

    • Arrange the tortilla chips on the prepared baking sheet in a single layer. Evenly distribute the cooked beef, corn, bell peppers over the prepared tortilla chips on the sheet pan. Sprinkle shredded cheese over top.

    • Bake in the preheated oven for 20 minutes, watching the nachos so that they don’t brown. Remove them from the oven when the cheese is melted and a few spots on the cheese and chips start to turn golden brown.

    • Finish the nachos with fresh pico de gallo, sour cream, or any other desired toppings.

      TUESDAY: Chicken Caesar Sandwiches

      This delightful sandwich can be made the easy way, or the hard way lol. You can make your own Caesar Dressing and you can follow this recipe and make your own chicken fingers, or you can buy chicken fingers and dressing and follow the rest of the recipe as you would like. We made the dressing and the chicken fingers and this sandwich was dynamite! It was SO good! The garlic butter buns we SO good and we had some leftover thick cut bacon in the fridge so we cooked it up and added it, I didn’t add that to the grocery list but if you want to add the bacon, it is a nice treat and it adds something a little special to the sandwich. 

      Chicken Caesar Sandwiches

      Servings

      4

      servings
      Prep time

      10

      minutes
      Cooking time

      20

      minutes

      Ingredients

      • 2 chicken breasts

      • 1 egg

      • a splash milk

      • ¼ teaspoon garlic powder

      • ¼ teaspoon salt

      • ¼ teaspoon pepper

      • 1/2 cup breadcrumbs

      • 1/2 cup Panko

      • Vegetable oil, for frying

      • 4 hoagies

      • Caesar Butter
      • 4 tablespoons butter, slightly melted

      • 2 tablespoons mayo

      • 2-3 cloves garlic, minced

      • 2-3 tablespoons parsley, chopped

      • 1/4 cup Parmesan, grated

      • 1/4 cup Caesar dressing

      Directions

      • Slice the chicken in half or third horizontally to make 4-6 thin cutlets. In a small bowl whisk an egg, with a splash of milk, garlic powder, salt, and pepper. In another bowl, combine the breadcrumbs.

      • In a small bowl, combine all the ingredients for the Caesar Butter. Split buns in half lengthwise, Spread the butter on the inside of each half. Place in a 450ºF oven or under a broiler to toast (about 3-4 minutes).

      • In a large bowl, toss 3-4 tablespoons of the dressing with the chopped romaine.

      • Build the sandwich by layering chicken cutlets, salad, and grated parmesan on the toasted buns.

        WEDNESDAY: Sheet Pan BBQ Pork Chops and Veggies

        I know that everyone is all about the grill right now but what if it’s raining out and you still want BBQ? This EASY sheet pan dinner takes like a BBQ cookout but can be made any day of the year! We had leftovers of this because the Kids weren’t;t home for dinner but we ate them up so hard the nest day lol. The corn medallions were my favourite and I loved how easy this dinner was.

        Sheet Pan BBQ Pork Chops and Veggies

        Servings

        4

        servings
        Prep time

        15

        minutes
        Cooking time

        45

        minutes

        Ingredients

        • 3 boneless pork chops, sliced into thick strips

        • 1 tablespoon paprika

        • 1 teaspoon smoked paprika

        • 1 teaspoon onion powder

        • 1 teaspoon garlic powder

        • salt and pepper, to taste

        • 4 potatoes, peeled and cubed

        • 1 onion, chopped

        • 1 zucchini, halved and sliced

        • 2 ears of corn

        • ½ red bell pepper, chopped

        • ½ orange/yellow bell pepper, chopped

        • 3 tablespoons barbecue sauce

        • 1 tablespoon honey

        • Garnish: parsley, chopped

        Directions

        • Preheat the oven 400°F.

        • In a large bowl, add the pork pieces, both paprikas, garlic powder, and onion powder. Season with salt and black pepper and toss well. Set aside.

        • Toss potatoes in some oil and on a large lined sheet pan, place the potatoes in a single layer, season with salt and pepper. Bake in the oven for 15 minutes to give them a head start.

        • Bring a pot of water to the boil. Husk the corn and parboil for 5-7 minutes until just tender. Drain, let cool slightly, and cut into roughly 2 inch pieces.

        • After the potatoes have baked for 15 minutes, remove tray from the oven and add the pork, onion, bell pepper, and zucchini, arranging everything evenly around the potatoes. Spray lightly with oil and season again with salt and pepper.

        • Return the tray to the oven and bake for 30 minutes. After 15 minutes, add the corn pieces to the tray and continue to cook for the remaining 15 minutes.

        • Mix together the honey and BBQ sauce and drizzle over the pork and vegetables once they come out of the oven. Garnish with parsley.

          
THURSDAY: Penne Alla Vodka

          When Ninja and I first began living together, I would make this Vodka Sauce Lasagna from Martha Stewart Living that was TO DIE FOR. It also too me practically 3 hours to make. LOL. This pasta tastes like that delicious lasagna but is waaaaay easier and takes waaaay less time. This is the perfect weeknight meal that pairs perfectly wth a nice glass of Okanagan wine and some yummy crusty bread.

          Penne Alla Vodka

          Servings

          4

          servings
          Prep time

          5

          minutes
          Cooking time

          15

          minutes

          Ingredients

          • 3 tablespoons butter

          • 1 shallot, minced

          • 2 cloves garlic, minced

          • 1/2 cup tomato paste

          • 1/2 teaspoon crushed red pepper flakes

          • 2 tablespoons vodka

          • salt, to taste

          • 1 lb. tubed pasta, penne or rigatoni

          • 1/2 cup heavy cream

          • 1/2 cup Parmesan, grated

          • Garnish: basil and Parmesan

          Directions

          • In a large skillet over medium heat, melt butter. Add shallot and garlic and cook, stirring frequently, until softened, 4 to 5 minutes.

          • Add tomato paste and red pepper flakes and cook, stirring frequently, until paste has coated shallots and garlic and is beginning to darken, 5 minutes.

          • Add vodka and stir, scraping up any browned bits from the bottom of the pot. Turn off heat.

          • Bring a large pot of salted water to a boil and cook pasta until al dente. Reserve 2 cups of pasta water before draining.

          • Return sauce to medium heat and add 1/4 cup of pasta water and heavy cream, stirring to combine. Add half the Parmesan and stir until melted. Turn off heat and stir in cooked pasta. Fold in remaining Parmesan, adding more pasta water if needed.

          • Top with Parmesan and torn basil leaves.

            FRIDAY: Grilled Shrimp Bowl with Corn Salsa & Creamy Sauce

            I am not a seafood fan but HBear and Ninja definitely are. SBean will sometimes have 1 or 2 with her meal but isn’t really a seafood gal either. I picked this for dinner because I love rice and corn so SBean and I had  big bowls of that with the delicious creamy sauce and Ninja and HBear cleaned up on the grilled shrimp.It was a win win dinner for everyone!

            Grilled Shrimp Bowl with Corn Salsa & Creamy Sauce

            Recipe by Adapted from Snug Meals
            Servings

            4

            servings
            Prep time

            20

            minutes
            Cooking time

            10

            minutes

            Ingredients

            • 1 lb large shrimp

            • 3 corn on cob, cooked and cut off cobs

            • 2 tablespoons olive oil

            • 1 teaspoon smoked paprika

            • 1/2 teaspoon cumin

            • 1/2 teaspoon chili powder

            • 1/4 teaspoon garlic powder

            • Juice 1 lime

            • Salt and pepper, to taste

            • 1 bell pepper, diced

            • 4 green onions, chopped

            • 2 tablespoons cilantro, chopped

            • Creamy Sauce
            • 1/2 cup mayo

            • 1 teaspoon hot sauce

            • 1 tablespoon lime juice

            • 1/2 teaspoon garlic powder

            • 1/2 teaspoon smoked paprika

            • 1 tablespoon cilantro, chopped

            Directions

            • In a bowl, mix together, olive oil, smoked paprika, cumin, chili powder, garlic powder, lime juice and salt and pepper and marinate for 15-20 minutes.

            • In another bowl, combine, corn, bell pepper, green onions, cilantro, 1 tablespoon of lime juice and salt. Mix everything together and chill in the refrigerator while you prepare other components.

            • In a bowl, whisk together Mayo, lime juice, hot sauce, garlic powder, smoked paprika, cilantro and salt to taste until smooth.

            • Grill marinated shrimp for 2–3 minutes per side until pink and charred.

            • Assemble bowls with rice as the base; top with corn salsa, grilled shrimp, and drizzle sauce.

              SATURDAY: Grilled Chicken Legs with Air Fryer Potatoes & Tomato Salad

              So I made a mess up. This post was SUPPOSED to come out next week and the side dish for this dinner, was  SUPPOSED to come out this week. My bad. So we had these sticky and delicious chicken legs for dinner with a yummy tomato salad, that will be posted NEXT week lol. SBean was choked that HBear got shrimp for dinner so to balance it out we had her favourite, chicken legs. We had them with a yummy salad and easy Air Fryer Potatoes for an easy summer dinner.

              Grilled Chicken Legs

              Recipe by Adapted from Chew Out Loud
              Servings

              4

              servings
              Prep time

              24

              hours
              Cooking time

              25

              minutes

              Ingredients

              • 1-1.5 lbs chicken legs

              • 4 tablespoons tamari sauce

              • Sauce
              • ¼ cup ketchup

              • 3 tablespoons corn syrup

              • 2 tablespoons apple cider vinegar

              • 1 teaspoon garlic powder

              • 1 teaspoon crushed red pepper

              • ½ teaspoon salt

              • 3 green onion, thinly sliced

              • Garnish: ¼ cup cilantro, chopped

              Directions

              • Use paper towels to thoroughly dry excess moisture from chicken legs. Use a fork to poke holes throughout all chicken pieces.

              • Place chicken in a large Ziplock bag and add tamari soy sauce and olive oil. Mix chicken around and seal bag well. Chill overnight, or up to 2 nights.

              • Combine all sauce ingredients and whisk to mix. Separate in half.

              • When ready to grill, place bag of chicken at room temp while you prepare the grill. Grill chicken uncovered and rotate. Baste with half of the sauce, until thickest portion registers 165F (about 25 minutes).

              • Once all chicken is cooked, pour reserved sauce over grilled chicken to coat all the pieces. Sprinkle with cilantro.

                Thank you to Life and Linda, Fiesta Friday and The Cottage Market for featuring my Books and Burgers post at their Love Your Creativity Link Party, Fiesta Friday, and A Morning Cup of Joe Weekly Inspiration Link Party last week.

                This week we celebrated Ninja’s birthday! We had dinner at Mack’s, a walk on the new pier, ice cream, and presents! We also did some good reading, received our monthly candle gift, did the Farmer’s Market, went to the movies, out for dinner, to the trampoline park, to the pool, and we got back the rest of HBear’s grad pictures!

                8 thoughts on “July: 7 Day Meal Plan”

                  1. Kristin Maier

                    Thank you, Esme. You really can’t go wrong with a shrimp bowl or chicken legs! Lol thank you for stopping by!

                  1. Kristin Maier

                    Thank you! And thank you for the birthday wishes, I will pass them on. The chicken Caesar salad sandwich was delicious and Ninja suggested it for dinner this week again lol so definitely a winner!

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