30 DAYS OF

Simple SuppersMEAL PLAN AND WEEKLY GROCERY LISTS

30 DAYS OF

Simple Suppers

Restock and transition your pantry for the warmer, heartier flavors of fall! Combine this guide with the new 30 Days of Simple Suppers Collection to quickly and easily whip up 30 wholesome, budget-friendly dinners with simple, fresh recipes (follow the links) and handy Epicure Test Kitchen-approved meal prep tips. The weekly grocery lists break down what you need and have easy swaps to help you shop smarter and find ingredients to suit your family’s taste.

Prep ahead! Prepping your ingredients (i.e. washing, chopping, and portioning veggies) while you unpack your groceries will make your cooking faster and easier!

Have tasty leftovers? Cook once, eat twice with any of these recipes—each taste even better as next day lunches! Your taste buds (and wallet!) will thank you.

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

MO

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PULLED PORK20 servings$1.85

SOUTHERN BAKED CHICKEN8 servings$1.71

GENERAL TAO CHICKEN4 servings$2.52

SUNDRIED TOMATO MAC & CHEESE4 servings$3.96

PULLED CHICKEN16 servings$1.12

TU

E

TACOS6 servings$1.91

CHA CHA CHILI4 servings$1.96

DONAIR 10 servings$1.40

PULLED PORK TACOS4 servings$1.70

BEEF STROGANOFF6 servings$2.55

WE

D

MAC & CHEESE 4 servings$0.81

PASTA ALFREDO6 servings$0.90

THAI RED CURRY4 servings$3.32

MICROWAVE CHICKEN ‘N SHRIMP JAMBALAYA4 servings$3.45

TH

U

SLOPPY JOE ZUCCHINI BOATS4 servings$2.48

AZTECA TORTILLA SOUP 4 servings$2.04

BEEF & BROCCOLI STIR-FRY 4 servings$3.02

TEX MEX TURKEY HAMBURGER HELPER6 servings$3.03

FR

I

SWEET & SOUR STIR-FRY4 servings$3.57

INSTANT POT GENERAL TAO POT ROAST12 servings$2.39

BUTTER CHICKEN8 servings$1.92

CRUNCHY TACO SALAD4 servings$2.75

SA

T

RANCHER STYLE BAKED BEANS & EGGS4 servings$2.62

GREAT CANADIAN DONAIR BURGER8 servings$1.73

SHRIMP ALFREDO SKILLET4 servings$2.97

PAD THAI 4 servings$5.04

SU

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PORK & BOK CHOY STIR-FRY4 servings$2.17

SLOPPY JOES4 servings$1.79

SAUCY AZTECA CHICKEN4 servings$2.89

CREAMY CHOWDER8 servings$1.07

Prices are in USD and are based on average grocery store costs.

Follow the links to get your recipe for each meal. You’ll also find tips there on how to perfectly balance your plate.

30 DAYS OF

Simple Suppers

DINNER MEAL PLAN

ENSURE MEAL PREP SUCCESS!

Organize groceries as you unpack from shopping.

Clean and cut veggies; prep, portion and season protein.

Freeze what you won't be using in the next day or two.

WEEK 1 (7 Days) GROCERY LIST

PRODUCE PANTRY STAPLES PROTEIN

□ 4 medium zucchinis (Sloppy Joe Zucchini Boats)

□ 2 bell peppers (Rancher Style Baked Beans & Eggs)

□ 2 medium carrots (Pork & Bok Choy Stir-Fry) | Swap: 2 cups frozen diced carrots

□ 1 avocado (Sloppy Joe Zucchini Boats)

□ 1 small head bok choy (Pork & Bok Choy Stir-Fry) | Swap: Kale, Napa cabbage, spinach, or broccoli

□ 1 pkg (8 oz/227 g) sliced mushrooms, about 3 cups (Pork & Bok Choy Stir-Fry)

□ 2 cups snap peas (Sweet & Sour Stir-Fry) | Swap: Frozen green beans

□ 2 cups baby spinach (Rancher Style Baked Beans & Eggs)

□ Oil: ■ 3 tbsp (Sweet & Sour Stir-Fry)

■ 1 tbsp (Rancher Style Baked Beans & Eggs)

■ 1 tsp (Pork & Bok Choy Stir-Fry)

□ ¾ cup white vinegar: ■ ½ cup (Pulled Pork)

■ 2 tbsp (Rancher Style Baked Beans & Eggs)

■ 2 tbsp (Sweet & Sour Stir-Fry)

□ 3 tbsp soy sauce, preferably low-sodium:

■ 2 tbsp (Sweet & Sour Stir-Fry)

■ 1 tbsp (Pork & Bok Choy Stir-Fry)

□ 1 can (14 oz/398 ml) crushed tomatoes (Rancher Style Baked Beans & Eggs)

□ 1 can (14 oz/398 ml) pineapple chunks (Sweet & Sour Stir-Fry)

□ 1 can (5.5 oz/156 ml) tomato paste (Sloppy Joe Zucchini Boats)

□ 2 cups bite-sized pasta, your choice (Mac & Cheese)

□ 1 cup broth, your choice (Pork & Bok Choy Stir-Fry)

□ 1 cup ketchup (Pulled Pork)

□ 1 cup white rice, uncooked (Pork & Bok Choy Stir-Fry)

□ ½ cup brown sugar (Pulled Pork)

□ ½ cup molasses, cooking or fancy (Rancher Style Baked Beans & Eggs)

□ ¼ cup cornstarch (Sweet & Sour Stir-Fry)

□ 4 eggs (Rancher Style Baked Beans & Eggs)

□ 5 lbs (2.5 kg) boneless pork shoulder or butt roast (Pulled Pork)

□ 1½ lbs (675 g) lean ground beef (Tacos) | Swap: Ground chicken, turkey, or meatless substitute

□ 1 lb (450 g) boneless, skinless chicken breasts (Sweet & Sour Stir-Fry)

□ 1 lb (450 g) lean ground pork (Pork & Bok Choy Stir-Fry) | Swap: Ground beef, chicken, turkey, or meatless substitute

□ 4 cans (19 oz/540 ml each) pinto beans (Rancher Style Baked Beans & Eggs)

□ 1 can (19 oz/540 ml) lentils (Sloppy Joe Zucchini Boats)

DAIRY

□ ½ cup shredded cheese, your choice (Sloppy Joe Zucchini Boats)

□ ⅓ cup milk, your choice (Mac & Cheese)

□ 2 tbsp butter, optional (Mac & Cheese)

OTHER

□ 12 taco shells (Tacos)

MAKE IT A PERFECTLY BALANCED PLATE: Fill ½ your plate with veggies, ¼ with lean protein, ¼ with complex carbs and healthy fat on top.

TIP: Leftover taco filling? Add it to your prepared Mac & Cheese! Top with lettuce and diced fresh tomato or prepared salsa.

WEEK 2 (7 Days) GROCERY LIST

PRODUCE PANTRY STAPLES PROTEIN

□ 16 lettuce leaves, about 1 large head of lettuce (Great Canadian Donair Burger)

□ 6 carrots (Instant Pot General Tao Pot Roast)

□ 2 tomatoes (Great Canadian Donair Burger)

□ 1 avocado (Azteca Tortilla Soup) | Swap: Bag of frozen chopped avocado

□ 1 lime (Azteca Tortilla Soup) | Swap: Bottled lime juice

□ 1½ red onions ■ 1 large (Instant Pot General Tao Pot Roast)

■ ½ small (Great Canadian Donair Burger)

□ 2 lbs (900 g) whole baby potatoes (Instant Pot General Tao Pot Roast)

□ ½ cup fresh or frozen corn (Azteca Tortilla Soup)

□ 1 can (28 oz/796 ml) diced tomatoes (Cha Cha Chili)

□ 1 can (14 oz/398 ml) crushed tomatoes (Azteca Tortilla Soup)

□ 1 can (5.5 oz/156 ml) tomato paste (Sloppy Joes)

□ 4 cups uncooked pasta, your choice (Pasta Alfredo)

□ 2½ cups beef broth (Instant Pot General Tao Pot Roast)

□ ¼ cup ketchup (Instant Pot General Tao Pot Roast)

□ ¼ cup soy sauce, preferably low-sodium (Instant Pot General Tao Pot Roast)

□ 1 tbsp cornstarch (Instant Pot General Tao Pot Roast)

□ 1 tbsp oil (Southern Baked Chicken)

□ 2 eggs (Great Canadian Donair Burger)

□ 4 lbs (1.8 kg) beef pot roast (Instant Pot General Tao Pot Roast)

□ 4 lbs (1.8 kg) lean ground beef | Swap: Ground chicken or turkey:

■ 2 lbs/900 g (Great Canadian Donair Burger)

■ 1 lb/450 g (Cha Cha Chili)

■ 1 lb/450 g (Sloppy Joes)

□ 2 lbs (900 g) boneless, skinless chicken breasts (Southern Baked Chicken)

□ 1 can (19 oz/540 ml) black beans (Azteca Tortilla Soup)

□ 1 can (19 oz/540 ml) kidney beans (Cha Cha Chili)

OTHER DAIRY

□ 12 buns: ■ 8 (Great Canadian Donair Burger)

■ 4 (Sloppy Joes)

□ ½ cup tortilla chips (Azteca Tortilla Soup)

□ 1½ cups milk, your choice (Pasta Alfredo)

□ ½ cup 2% plain Greek yogurt (Azteca Tortilla Soup)

□ ½ cup grated cheese, your choice (Azteca Tortilla Soup)

MAKE IT A PERFECTLY BALANCED PLATE: Fill ½ your plate with veggies, ¼ with lean protein, ¼ with complex carbs and healthy fat on top.

TIP: Try Meatless Monday—coat 2 pkgs (350 g each) firm tofu, cubed, with Southern Baked Gluten Free Crumb Mix and follow the recipe on pack.

WEEK 3 (7 Days) GROCERY LIST

PRODUCE PANTRY STAPLES PROTEIN

□ 3 bell peppers: ■ 2 (General Tao Chicken)

■ 1 (Saucy Azteca Chicken)

□ 2 tomatoes (Donair)

□ 1½ onions: ■ 1 large (Butter Chicken)

■ ½, preferably red (Donair)

□ 1 zucchini (Saucy Azteca Chicken)

□ ½ English cucumber (Donair)

□ ½ head romaine (Donair) | Swap: Leafy green or red lettuce

□ ½ lime (Thai Red Curry) | Swap: Bottled lime juice

□ 4 cups broccoli florets (Beef & Broccoli Stir-Fry)

□ 3 cups mixed vegetables, your choice (Thai Red Curry)

□ Oil: ■ 3 tbsp (General Tao Chicken)

■ 2 tbsp (Beef & Broccoli Stir-Fry)

■ 2 tsp (Saucy Azteca Chicken)

□ 4½ tbsp soy sauce, preferably low-sodium:

■ 2 tbsp (Beef & Broccoli Stir-Fry)

■ 2 tbsp (General Tao Chicken)

■ 1 tsp (Thai Red Curry)

□ 2 cans (14 oz/398 ml each) light coconut milk:

■ 1 can (Butter Chicken)

■ 1 can (Thai Red Curry)

□ 1 can (14 oz/398 ml) crushed tomatoes:

■ ½ can (Butter Chicken)

■ ½ can (Saucy Azteca Chicken)

□ 1 can (5.5 oz/156 ml) tomato paste (Shrimp Alfredo Skillet)

□ 2 cups penne pasta, uncooked (Shrimp Alfredo Skillet)

□ 1 cup chicken or vegetable broth (Saucy Azteca Chicken)

□ ¼ cup cornstarch (General Tao Chicken)

□ 2 tbsp ketchup (General Tao Chicken)

□ 4 lbs (1.8 kg) boneless, skinless chicken breasts:

■ 2 lbs/900 g (Butter Chicken)

■ 1 lb/450 g (Thai Red Curry)

■ 1 lb/450 g (General Tao Chicken)

□ 2 lbs (900 g) lean ground beef (Donair)

□ 1 lb (450 g) boneless, skinless chicken thighs (Saucy Azteca Chicken) | Swap: Chicken breasts

□ 1 lb (450 g) thinly sliced beef strips (Beef & Broccoli Stir-Fry) | Swap: Lean ground beef or firm tofu

□ 1 bag (340 g) cooked shrimp, peeled and deveined (Shrimp Alfredo Skillet)

DAIRY

□ 1½ cups milk, your choice (Shrimp Alfredo Skillet)

□ ½ cup 2% plain Greek yogurt (Butter Chicken)

□ ½ cup crumbled feta (Saucy Azteca Chicken) | Swap: Grated cheese

□ 1 tbsp butter (Butter Chicken)

OTHER

□ 10 wholewheat pitas (Donair)

MAKE IT A PERFECTLY BALANCED PLATE: Fill ½ your plate with veggies, ¼ with lean protein, ¼ with complex carbs and healthy fat on top.

TIP: Many of these meals pair well with rice. Prep ahead and make a large batch of rice on the weekend; portion and freeze in a flat, thin layer in reusable containers. Defrost in the microwave using a Multipurpose Steamer (find it on epicure.com).

WEEK 4 (7 Days) GROCERY LIST

PRODUCE PANTRY STAPLES PROTEIN

□ 5 celery stalks: ■ 3 (Creamy Chowder)

■ 2 (Microwave Chicken ‘n Shrimp Jambalaya)

□ 4 bell peppers: ■ 2 (Pad Thai)

■ 1 (Microwave Chicken ‘n Shrimp Jambalaya)

■ 1 (Tex Mex Turkey Hamburger Helper)

□ 3 medium potatoes, Russet or Yukon Gold (Creamy Chowder)

□ 2 medium carrots (Creamy Chowder) | Swap: Frozen diced carrots

□ 2 limes | Swap: Bottled lime juice:

■ 1 (Pulled Pork Tacos)

■ 1 (Pad Thai)

□ 2 Roma tomatoes (Crunchy Taco Salad)

□ 1 avocado (Crunchy Taco Salad) | Swap: Bag of chopped frozen avocado

□ 1 large onion (Microwave Chicken ‘n Shrimp Jambalaya)

□ 1 large tomato (Pulled Pork Tacos)

□ 1 pint cherry tomatoes (Tex Mex Turkey Hamburger Helper)

□ 8 cups chopped romaine lettuce (Crunchy Taco Salad)

□ 2 cups baby spinach (Sundried Tomato Mac & Cheese)

□ 1 cup shredded lettuce (Pulled Pork Tacos)

□ 2 cups bean sprouts (Pad Thai) | Swap: Baby spinach

□ Oil: ■ 1 tbsp (Pad Thai)

■ 1 tsp (Crunchy Taco Salad)

□ 1 can (14 oz/398 ml) diced tomatoes (Microwave Chicken ‘n Shrimp Jambalaya)

□ 1 jar (210 ml) julienned sundried tomatoes, in oil (Sundried Tomato Mac & Cheese)

□ 4 cups macaroni pasta, uncooked:

■ 2 cups (Sundried Tomato Mac & Cheese)

■ 2 cups (Tex Mex Turkey Hamburger Helper)

□ 1 cup ketchup (Pulled Pork Tacos)

□ 1 cup white rice, uncooked (Microwave Chicken ‘n Shrimp Jambalaya)

□ ½ cup vinegar (Pulled Pork Tacos)

□ ½ cup brown sugar (Pulled Pork Tacos)

□ 2 tbsp soy sauce, preferably low-sodium (Pad Thai)

□ 2 eggs (Pad Thai)

□ 5 lbs (2.5 kg) boneless pork shoulder or butt roast (Pulled Pork Tacos)

□ 2 lbs (900 g) boneless, skinless chicken breasts:

■ 1 lb/450 g (Sundried Tomato Mac & Cheese)

■ ½ lb/225 g (Microwave Chicken ‘n Shrimp Jambalaya)

■ ½ lb/225 g (Pad Thai)

□ 1 lb (450 g) lean ground beef (Crunchy Taco Salad) | Swap: Ground pork, chicken, turkey or meatless substitute

□ 1 lb (450 g) ground turkey (Tex Mex Turkey Hamburger Helper) | Swap: Ground chicken

□ ½ lb (225 g) frozen cooked, peeled shrimp (Microwave Chicken ‘n Shrimp Jambalaya)

□ 1 can (10 oz/142 g) clams (Creamy Chowder)

DAIRY

□ Milk, your choice:

■ 2 cups (Creamy chowder)

■ 1½ cups (Tex Mex Hamburger Helper)

■ ⅓ cup (Sundried Tomato Mac & Cheese)

□ 2½ cups grated cheese, your choice:

■ 1 cup (Pulled Pork Tacos)

■ 1 cup (Tex Mex Turkey Hamburger Helper)

■ ½ cup (Crunchy Taco Salad)

□ 2 tbsp butter, optional (Sundried Tomato Mac & Cheese)

OTHER

□ 8 taco shells (Pulled Pork Tacos)

□ 1 pkg (14 oz/400 g) rice noodles (Pad Thai)

□ 2 cups tortilla chips (Crunchy Taco Salad)

MAKE IT A PERFECTLY BALANCED PLATE: Fill ½ your plate with veggies, ¼ with lean protein, ¼ with complex carbs and healthy fat on top.

TIP: Pulled Pork Tacos only uses 1½ cups prepared pulled pork. Portion and freeze leftovers for easy meals another day—try adding to nachos, mac & cheese, pizza, and nourish bowls.

WEEK 5 (2 Days) GROCERY LIST

PRODUCE PANTRY STAPLES PROTEIN

□ 2 cups sliced mushrooms (Beef Stroganoff) | Swap: 1 can (10 oz/284 ml) sliced mushrooms, drained and rinsed

□ 7 cups egg noodles, uncooked (Beef Stroganoff)

□ 1 cup ketchup (Pulled Chicken)

□ ½ cup vinegar (Pulled Chicken)

□ ¼ cup brown sugar (Pulled Chicken)

□ 2 tbsp oil (Beef Stroganoff)

□ 1 tsp Worcestershire sauce (Beef Stroganoff)

□ 3 lbs (1.5 kg) boneless, skinless chicken (Pulled Chicken)

□ 1 lb (450 g) lean ground beef or beef strips (Beef Stroganoff) | Swap: Tofu

DAIRY

□ 1 cup 2% plain Greek yogurt or sour cream (Beef Stroganoff)

MAKE IT A PERFECTLY BALANCED PLATE: Fill ½ your plate with veggies, ¼ with lean protein, ¼ with complex carbs and healthy fat on top.

TIP: Set it and forget it! Bust out your slow cooker and prep Pulled Chicken in the morning (or over the weekend). Cool completely; portion and refrigerate what you’ll use during the week, then freeze leftovers for future meals.