EPIC MEAL PLAN
Hello December! This 7-day meal plan will take the stress out of putting a meal on the table during the busy holiday season without breaking the bank.
7 meals | 1 dessert | Serves 4 | Ready in 20 min | $3 /serving or less
SUNDAY
Picadillo
SERVES: 6
TIME: 19 min
PER SERVING: CA $2.30/US $1.96
TIP:
Serve with tortillas, rice, pita bread, or extra steamed potatoes to balance your plate.
Stir leftovers into tomorrow’s Mac & Cheese for added protein and subtle spice.
If you want extra veggies in your picadillo, add a few cups of frozen veggie medley to the pan with the steamed carrots and potatoes.
WHY WE LOVE IT:
Budget friendly – this recipe will only cost you $2.30 per serving.
CHANGE IT UP!
No time to cook? Mix 2 lbs (900 g) lean ground beef with seasoning and ¼ cup water. Freeze until needed, then prepare recipe according to pkg instructions.
MONDAY
Mac & Cheese
SERVES: 4
TIME: 13 min
PER SERVING: CA $1.12/US $0.95
TIP:
Sneak a serving of veggies into your Mac & Cheese. Chop up steamed broccoli florets or grate raw zucchini to stir into the dish.
Cook a double batch of pasta and save half for Fettuccine Alfredo tomorrow. Rinse with cold water and place in a container; lightly stir in olive oil to prevent sticking, then refrigerate.
You can cook your macaroni in the Multipurpose Steamer! Refer to the steamer’s insert card for instructions, or look up the recipe on epicure.com.
For an added twist of flavour, stir any of your favourite Epicure seasonings into your mac & cheese.
WHY WE LOVE IT:
Quick and budget-friendly—around $1 per serving!
Customize your way with dairy or non-dairy milk!
TUESDAY
Fettuccine Alfredo
SERVES: 6
TIME: 10 min
PER SERVING: CA $1.14/US $0.97
TIP:
Shave 5-8 min of cook time when you reheat pre-cooked macaroni. Reheat in the microwave in Multipurpose Steamer.
Stir veggies in with pasta and sauce. Try with baby spinach, sliced mushrooms, frozen peas, grated zucchini, steamed broccoli, or any veggies that you find on sale!
For an easy protein option, stir cooked ground meat of your choice into dish.
WHY WE LOVE IT:
Quick and budget-friendly—around $1 per serving!
Customize your way with dairy or non-dairy milk!
WEDNESDAY
Tahini Power Bowl
SERVES: 6
TIME: 20 min
PER SERVING: CA $2.77/US $2.35
TIP:
Cut down on the number of items on your grocery list by using the same type of potatoes for this recipe that you bought for Picadillo and Keema Curry.
Steam extra potatoes to balance your plate tomorrow.
Customizable: try ahi tuna, chicken, falafel, tofu, or beans for your protein, or rice, quinoa, or pita bread for your grains. Check what’s on sale or use up what you already have at home.
If you have time on Tuesday night, prep your fresh ingredients and make the tahini dressing. Come dinnertime on Thursday, all you’ll have to do is assemble the bowls!
WHY WE LOVE IT:
Perfectly balanced plate with plant-based protein!
Quick and easy recipe that you can prep ahead of time.
CHANGE IT UP!
No time to cook? Simply combine ingredients for dressing only and store in the fridge to drizzle over leafy greens throughout the week.
THURSDAY
Sweet ‘N Tangy Sheet Pan Chicken
SERVES: 4
TIME: 20 min
PER SERVING: CA $3.32/US $2.82
TIP:
Instead of chicken thighs, opt for chicken breast fillets or ground chicken. For a vegan spin, make this recipe with 2 blocks (350 g each) of cubed, medium-firm or firm tofu.
Prepare all the ingredients the night before and toss in large bowl; cover and marinate in the fridge. At dinnertime, all there is to do is transfer everything to the pan and roast!
Cutting protein and produce into smaller, bite-sized pieces allows things to cook faster in the oven.
Serve dish with the extra potatoes you cooked yesterday and/or any leftover Fettuccine Alfredo from Tuesday night.
Remember to take ground meat out of the freezer for Tacos tomorrow night.
WHY WE LOVE IT:
Speedy weeknight, sheet pan recipe that goes from raw to ready in 20 minutes (or less, if you prep ingredients the night before!).
Customizable – swap in your favourite protein and veggies!
CHANGE IT UP:
No time to cook? Mix 1 lb (450 g) chicken breast fillets with seasoning. Freeze up to 1 month. Defrost, then roast in the oven.
FRIDAY
Tacos
SERVES: 6
TIME: 15 min
PER SERVING: CA $2.44/US $2.07
TIP:
Serve tacos with veggie toppings that are easy to prepare, such as shredded lettuce, diced red onion, Poco Picante Salsa, thinly sliced bell pepper, sliced mushrooms, or canned corn.
Use ground meat of your choice, it doesn’t have to be beef. Check to see what’s on sale.
Instead of the stovetop, cook ground beef in Multipurpose Steamer in the microwave, covered, on high for 4 minutes, or until beef is cooked through.
Don’t forget to take the ground beef out of the freezer for tomorrow’s Keema Curry!
WHY WE LOVE IT:
Better than takeout! This is a delicious and budget friendly alternative to eating out on a Friday night—Taco Bell is double the cost per serving!
CHANGE IT UP:
No time to cook? Season 1 lb (450 g) lean ground meat (beef, chicken or pork) with seasoning. Freeze until needed, then prepare recipe according to pkg instructions.
SATURDAY
Keema Curry
SERVES: 4
TIME: 20 min
PER SERVING: CA $2.53/US $2.15
TIP:
Shave some time by chopping your potatoes the night before. Immerse in cold water and store in the fridge to preserve quality and freshness for up to 24 hours.
This recipe is the catch-all for leftovers. Follow recipe, but don’t be afraid to stir any leftover meat or veggies too. For an extra serving of veggies, add a couple cups of frozen veggie medley if you have it on hand.
Swap ground beef for canned lentils or chickpeas, drained and rinsed, for a vegetarian option.
If you find the blend too spicy, top with plain yogurt or add more veggies to reduce the spice level.
WHY WE LOVE IT:
Customizable – swap in your favourite protein and veggies!
CHANGE IT UP:
No time to cook? Mix 1 lb (450 g) lean ground meat with seasoning and 2 tbsp water. Freeze until needed, then cook in a pan on the stovetop.
Dessert
Mini Chocolate Pies
SERVES: 12
TIME: 1 hr 20 min (includes 1 hr chilling)
PER SERVING: CA $0.84/US $0.71
TIP:
Prepare this recipe at the start of the week to keep on hand for unexpected company this holiday season!
Top your mini chocolate pies with whipped cream or yogurt, Chocolate Fudge Sauce, Caramel Sauce, lemon or orange zest, fresh or frozen berries, chocolate shavings, or chocolate cookie crumbles.
One recipe makes 12 servings, but you will have extra filling. Pour leftovers into Prep Bowl and refrigerate until set.
WHY WE LOVE IT:
A no-bake, Epic Life-friendly dessert!
Customizable – choose non-dairy milk and yogurt for a delicious vegan treat!
Exclusive
Cajun Chicken Stew
SERVES: 6
TIME: 1 hr
PER SERVING: CA $4.33/US $3.68
TIP:
Chop chicken, sausage, and produce ahead of time to shave off a few minutes at dinnertime.
For more heat in your stew, use a spicier sausage instead of kielbasa.
While your stew is simmering, steam rice in the microwave in Multipurpose Steamer to balance plate.
Freezer friendly—if you have leftovers or want to meal prep, portion into individual servings and store in the freezer. This is great to have on hand for easy lunches.
WHY WE LOVE IT:
Traditional gumbo-style dish without the complicated roux—prep in less than 20 minutes!
CHANGE IT UP!
No time to cook? Mix 1½ lbs (675 g) chicken with seasoning. Freeze up to 1 month. Defrost, then roast in the oven.