This week, we’re providing some hearty soups as well as dishes that share grocery items; further stretching your dollar. We hope that you continue on this path of saving money and eating homemade food. The benefits on both your health and wallet are worth the small changes in your routine.

Looking for more budget-friendly lunch ideas? Don’t miss our menus from Week 1, Week 2 and Week 3.

chicken rice soup

Photo by Maya Visnyei

Monday: Chicken and Rice Soup
This half-homemade soup (it uses a store-bought rotisserie chicken) tastes and looks as if you slaved over the stove for hours.

Tuesday: Avocado Bowl
Grain bowls are not just a food trend. They’re also a smart and easy way to pack your meal with high-nutrition foods. We love how you can use valuable leftovers thus saving you money!


Photo by Maya Visnyei

Wednesday: Apple, Cheese and Bacon Frittata
A frittata is the ultimate in easy and economical meals. Plus, this recipe is packed with cheese so it’s got that going for it too.

black bean yum tum soupThursday: Black Bean Yum Tum Soup
This hearty soup is full of fibre and vitamins. If you don’t want to eat if for the health boost then for sure the cute name and delicious flavours will hook you.

Fancy Tuna Wrap

Photo by Maya Visnyei

Friday: Fancy Tuna Sandwich
I know you’re thinking tuna isn’t fancy but this lovely lunch has a host of veggies including avocado that gives it creamy flavour and carrots for a snap of sweetness.

Grocery List Ingredients

1 can black beans
2 onions
5 carrots
1 bunch celery
1 bunch of fresh dill
2 sweet potato
1 apple
1 head of garlic
1 red onion
4 cup kale
1 bunch handful cilantro
2 avocados
6 grape tomatoes
cherry tomatoes
sunflower sprouts
pea sprouts
sliced almonds
1 lemon
1 bag of frozen corn
1 rotisserie chicken
4 strips bacon
1 cup cheddar cheese
1/3 cup parmesan cheese
1 can of tomato paste
1 can of chickpeas
1 can tuna
6 cups low sodium chicken stock
brown rice
coconut oil
vegetable bouillon

You’ll also need:
Olive oil
chili powder
dry herbs