MEAL PLAN + SHOPPING LIST / WEEK 1

Posted ByPrecious

Published May 13, 2017

Updated May 27, 2017

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Hello friends! So one of you asked me to do a menu plan and shopping list that you could follow. I love menu plans because they help me stay sane. I have put together a menu plan for 5 days of the week โ€“ Monday to Friday. I have left the other days open so you could improvise on those days. This menu plan also includes one meal for each day, which could be lunch and/or dinner, depending on how you choose to follow it.

Monday: African stewed spinach (or stew any leafy greens following the same procedure) with a side of boiled plantains.

African Stewed Spinach with plantains

Tuesday: Meatballs in tomato sauce served on Pasta.

spaghetti and meatballs perfect

Wednesday: Okra soup served with garri.

Cameroonian okra soup Instagram

Thursday: Easy chicken stew served on boiled rice.

rice and stew

Friday: Puff Puff and beans.

puff puff les beignets

black beans

If you want breakfast ideas, and more menu ideas, check out my recipe index.

Now letโ€™s move on to the shopping list. No prices are included because you wonderful people live in all parts of the world. A price that works in Jakiri may not work in Jamaica.

Shopping List for Week 1 Menu

  • Chopped spinach or other green leafy vegetable of choice
  • Fresh tomatoes (a huge quantity to use in four meals โ€“ stewed spinach, chicken stew, beans and meatballs in tomato sauce)
  • Onions
  • Smoked fish, turkey or beef
  • Vegetable oil or oil of choice โ€“ choices include canola oil, olive oil, coconut oil, etc
  • Plantains โ€“ ripe or unripe depending on preference
  • Ground meat
  • Pasta or choice โ€“ spaghetti or other.
  • Fresh parsley
  • Tomato sauce or tomato paste โ€“ for two meals (stew and meatballs)
  • Garlic
  • Ginger
  • Hop pepper (habanero) โ€“ optional
  • Okra
  • Egusi (melon seeds)
  • Crayfish
  • Dried/smoked fish
  • Beef
  • Garri
  • Beans
  • Flour
  • Yeast
  • Sugar
  • Salt and Maggi (or bouillon powder) for seasoning

Thatโ€™s it, you guys! I hope this inspires your meal planning for the coming week. If you would like to see more posts like this, let me know below and Iโ€™ll commit to posting meal plans regularly.

Things to cook this week!

About Precious

Welcome to my core! I am Precious Nkeih, the recipe developer and writer right here on my blog, Precious Core. My goal is to show you insanely delicious recipes you can replicate in your kitchen. And I love to tell stories too. Hope you find recipes here that will make cooking easier for you! Check me out on YouTube at YouTube.com/PreciousKitchen.

More About Me

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24 Comments

  1. Thanks very much, i have been very delighted to follow up seroiusly all explanations about cooking:
    โ€“ Pepper Soup,
    โ€“ Egusi Pudding and finally,
    โ€“ Okra Soup with egusi.
    Thanks very much once more because we learn every day and every day we try to ammeliorate what we already know.

    Reply

  2. Hi Precious, I just started following you on the but for awhile now on YouTube. I really appreciate all you have been doing especially with this menu. It will help me save time and money. Please keep up.

    Reply