EPIC MEAL PLAN
Hello January! This 7-day meal plan will take the stress out of putting a meal on the table without breaking the bank after a busy holiday season.
7 meals | 1 dessert | Serves 4 | Ready in 20 min | $3/serving or less
SUNDAY
Tex Mex Oven-Fried Chicken
SERVES: 4
TIME: 30 min
PER SERVING: CA $2.85
TIP:
This week, get back on track after the holidays and start crushing those New Year’s resolutions. Clean out your freezer and pantry by using up leftover ingredients from holiday feasts; opt for lighter meals after an indulgent season; and save money with Epicure’s budget-friendly dinners! Follow recipes but don’t be afraid to swap ingredients to make the meals your own!
You can still put your holiday seasonings to use! Combine crumb mix with 1 tbsp of holiday blends such as Sage & Apple Stuffing Seasoning, Holiday Seasoning, or Roast Turkey Seasoning.
Make rice or quinoa bowls and top with the cooked chicken! Add a couple handfuls of leafy greens or shredded coleslaw to each bowl to make it a balanced meal.
If you have stale bread that didn’t go into stuffing, chop into cubes and bake on Sheet Pan at 375° F for 15 min to make croutons. Add to them to the bowls, too!
Drizzle any leftover Savoury Herb Gravy over chicken.
WHY WE LOVE IT:
Easy to use—just coat, shake, and bake!
Healthier alternative to deep fried chicken.
MONDAY
Crispy & Crunchy Lettuce Wraps
SERVES: 4
TIME: 15 min
PER SERVING: CA $3.17
TIP:
Save a few bucks and swap out one bell pepper for 1 cup frozen carrots or peas—you might have some in your freezer from holiday recipes, and you need it for Friday’s Tuna Casserole anyway! Be sure to stir peas in at the end of cooking so they don’t turn mushy.
To keep lettuce leaves crunchy, wrap in a dry paper towel and place in Stay With Me Produce Saver or a plastic bag. Refrigerate in the crisper drawer.
Leftover yams taking up space in your pantry? Cook cubed potatoes on Sheet Pan in the oven or in Multipurpose Steamer in the microwave and serve as a side to your lettuce wraps
WHY WE LOVE IT:
Customizable—for your protein, choose any kind of ground meat, or make a vegan dish with crumbled tofu.
Light, fresh, and healthy dish to help you get back into the school and work routine the right way!
CHANGE IT UP!
No time to cook? Mix 1 lb (450 g) lean ground meat with seasoning. Freeze until needed, then prepare recipe according to pkg instructions.
TUESDAY
Creamy Pesto Parmesan Chicken
SERVES: 4
TIME: 30 min
PER SERVING: CA $3.31
TIP:
Use ground chicken instead of breasts. It costs less and cooks faster! Or, use up any shredded leftover turkey!
For a meat-free meal, use tofu as your protein. Or, make the recipe with mushrooms, zucchini, or broccoli instead of chicken.
Serve any leftover spinach from your grocery shop as a side salad with your choice of Epicure Dressing to balance your plate.
WHY WE LOVE IT:
Speedy weeknight recipe, which can come as a relief if you’ve been busy cooking for guests all of December! Go from raw to ready in 20 minutes.
WEDNESDAY
One Pot Pasta
SERVES: 4
TIME: 20 min
PER SERVING: CA $2.68
TIP:
Stir in 4 cups of spinach or frozen veggies to balance the meal.
Keep repurposing those holiday leftovers! Swap shredded turkey, chicken, or roast beef for ground beef.
Replace 1 cup water with 1 cup white or red wine to add brightness and flavour complexity to the dish. Or, replace water with Epicure Broth for a more savoury flavour.
To get dinner on the table as quickly as possible, choose quick-cooking pasta such as elbows, bowties, penne, and wagon wheels.
WHY WE LOVE IT:
This one-pot meal goes from raw to ready in only 20 minutes with minimal cleanup required.
CHANGE IT UP!
No time to cook? Mix 1 lb (450 g) lean ground meat with seasoning. Freeze until needed, then prepare recipe according to pkg instructions.
THURSDAY
Cha Cha Chili
SERVES: 4
TIME: 20 min
PER SERVING: CA $2.27
TIP:
Chili is a great way to use up any half-used cans of pumpkin purée—stir some in with the diced tomatoes and beans for added smoothness, flavour, and nutrition!
For a vegetarian option, opt for sliced mushrooms, lentils, chickpeas, or more beans instead of ground beef.
Serve with Quick Biscuits or small dinner rolls for dunking.
To sneak in an extra serving of vegetables, serve in stuffed peppers, spoon onto lettuce wraps, or stir a few cups of frozen veggies right into the chili.
WHY WE LOVE IT:
Customizable—make your chili your own by swapping in your favourite ground meat or plant-based protein, beans, and veggies!
CHANGE IT UP:
No time to cook? Mix 1 lb (450 g) lean ground meat with seasoning. Freeze until needed, then prepare recipe according to pkg instructions.
FRIDAY
Tuna Casserole
SERVES: 6
TIME: 20 min
PER SERVING: CA $1.38
TIP:
Instead of egg noodles, use pasta noodles, such as spaghetti or linguine, or the same bite-sized pasta that you bought for One Pot Pasta earlier in the week.
Use any cooked protein as a swap for tuna—if you have leftover ham or roasted turkey, this is the perfect opportunity to use it all up!
Balance your plate with a side salad.
Day-old cooked rice is better for fried rice than the fresh stuff, so prepare rice for tomorrow’s Meatloaf Fried Rice. And don’t forget to take the ground meat out of the freezer!
WHY WE LOVE IT:
Fancy Friday meal on a budget at only $1.38 per serving! This is a fraction of what you would spend on takeout, and just as easy!
SATURDAY
Meatloaf Fried Rice
SERVES: 4
TIME: 15 min
PER SERVING: CA $2.55
TIP:
Don’t have day old rice? Make Steamer Rice—1½ cups uncooked white rice makes about 4 cups, just what you need for this recipe. Don’t forget to cool it down in the fridge first.
This recipe is the catch-all for leftovers. Follow recipe, but don’t be afraid to stir any leftover meat or veggies from the week, too!
WHY WE LOVE IT:
Customizable – instead of ground beef, try this recipe with chicken breasts or thighs, cubed tofu, beef strips, pork, fish, or shrimp.
CHANGE IT UP:
No time to cook? Mix 1 lb (450 g) lean ground meat with seasoning. Freeze until needed, then cook on the stove.
Dessert
Chocolaty Temptation Petites
SERVES: 30
TIME: 30 min
PER SERVING: CA $0.20
TIP:
Prep recipe on Sunday. Portion and wrap so you have easy grab-and-go desserts throughout the week.
One recipe makes 30 pieces.
Serve with fresh or frozen berries, or top with cranberry sauce.
Add a petite to leftover holiday desserts to give them some extra oomph!
WHY WE LOVE IT:
Petites are an Epic Life-friendly dessert!
Budget-friendly—only 20 cents per serving!
Exclusive
Roasted Garlic & Parmesan Hot Dip
SERVES: 6 (2 cups)
TIME: 5 min
PER SERVING: CA $0.57
TIP:
An easy entertaining solution if your holiday festivities trickle into January—quickly whip up this delicious dip and serve with crackers, baguette slices, or pita wedges; in mushroom caps; or as part of a charcuterie board.
If you don’t want to make a dip, head to epicure.com for recipes that will repurpose this blend into a dinner dish your family will love!
WHY WE LOVE IT:
Crowd-pleasing appy with mass appeal flavours. Raw to ready in 5 minutes.
CHANGE IT UP!
No time to cook? Mix 1 lb (450 g) ground chicken with seasoning. Freeze until needed, defrost, then cook on the stove or make meatballs.