Lowes Foods Weekly Menu Sept 29 - Oct 5

The subtotal is $41.90.

Tips for the menu:

• Many of these recipes will make more than two servings so you can knock one to two meals out or eat leftovers for lunch. 

Weekly Menu

Sunday

Broiled Salmon with Broccoli & Cauliflower Gratin

Monday

Winter Panzanella

Tuesday

Ground Turkey & Kale Pasta Bake

Wednesday

Cauliflower Pizza Casserole

Thursday

Butternut Squash & Kale Quesadillas

Friday

Turkey Tostadas

Saturday

Spaghetti Squash Casserole

Shopping List...{Weekly Menu Items}
Pantry/Fridge Stock-up in Italics

Sunday	1 head cauliflower - $3.49 1 lb broccoli crowns- $2.29 2 Atlantic salmon fillets (6 oz each) ~ $5 Olive oil Pepper Parmesan cheese Panko breadcrumbs Butter Paprika Dried thyme Garlic
Monday	1 red onion ~ $1 2 lb butternut squash ~ $3 Mann's brussels sprouts - $2.50 Demi baguette - $2.29 Butter  Garlic Dried thyme Parmesan cheese Salt Pepper Olive oil Dried sage Balsamic vinegar
Tuesday	Fresh Express kale - $2.50 Butterball ground turkey - $3.99   -.75/1 print (facebook) = $2.49 LF 28 oz can crushed tomatoes - $1.29 LF 2% shredded mozzarella cheese - $2.49 Pasta (penne, ziti, rotini) Olive oil Garlic Onion Italian seasoning Parmesan cheese
Wednesday	Boar's Head turkey pepperoni - $3 Butter Salt Pepper Cauliflower Milk Shredded cheese Crushed tomatoes
Thursday	LF fajita size tortillas - $1.49 Butternut squash Olive oil Salt Pepper Chili powder Kale Shredded cheese
Friday	Boston lettuce - $1.29 Old El Paso low sodium taco seasoning - $.89   -.501/1 print (zip code 77477) = FREE LF refried beans, 16 oz - $1 LF salsa - $1.99 Tortillas Olive oil Onion Garlic Ground turkey Shredded cheese
Saturday	2 lb spaghetti squash ~ $3 LF part-skim ricotta, 15 oz - $1.79 Shredded cheese 1 egg Spinach Garlic Turkey pepperoni Black pepper Red pepper flakes

- ♥ healthy eating | ¢ on a budget -

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Harris Teeter Weekly Menu Sept 29 - Oct 5

Harris Teeter has amazing prices on produce this week! Numerous B1G1 deals and other low priced items made it easy to add in a variety of vegetables this week. The subtotal is $44.48.

Tips for the menu:

• Chop all of your broccoli and cauliflower on the day you prepare the gratin dish. Store in a plastic bag or air tight container and you'll save prep time on the other two dishes they're included in.  
• Many of these recipes will make more than two servings so you can knock one to two other meals out or eat leftovers for lunch. 

Weekly Menu

Sunday

Pan-Seared Mahi with Broccoli & Cauliflower Gratin

Monday

Tex-Mex Black Bean Soup

Tuesday

Chicken & Broccoli Casserole

Wednesday

Cauliflower Pizza Casserole

Thursday

Chicken Gumbo

Friday

Pork Chops with Apples & Spinach

Saturday

Spaghetti Squash Casserole

Shopping List...{Weekly Menu Items}
Pantry/Fridge Stock-up in Italics

Sunday	1 head cauliflower - $1.74 1 head broccoli - $1.24 1 lemon - $.69 2 mahi mahi fillets (6 oz each) ~ $6 Olive oil Garlic salt Pepper Red pepper flakes Parmesan cheese Panko breadcrumbs Butter
Monday	1 onion ~ $.30 1 green bell pepper - $1.29 Calavo avocados, 2 ct bag - $1.67 Jack's salsa - $1.99 HT refried black beans, 16 oz can - $.67 HT black beans, 15 oz can - $.77 Embasa Chipotle Peppers in Adobo Sauce - $2.49 HT low-fat sour cream, 8 oz - $.89 Vegetable broth Salt Pepper Olive oil
Tuesday	Perdue ground chicken - $3.50   -.75/1 print = $2 Kraft reduced-fat shredded cheese - $2.50 Pasta (penne, ziti, rotini) Olive oil Garlic Broccoli Flour Fat-free, low sodium chicken broth Milk Cooking spray Parmesan cheese Breadcrumbs
Wednesday	Boar's Head turkey pepperoni - $3.50 Butter Salt Pepper Cauliflower Milk Shredded cheese Marinara sauce   -need it: Barilla - $2
Thursday	1 onion ~ $.30 Celery - $1.99 1/4 lb okra ~ $.88 Furmano's crushed tomatoes, 15 oz - $1.35 Brown rice Olive oil Ground chicken Green pepper Fat-free, low sodium chicken broth Cajun seasoning Salt Dried oregano Dried thyme Hot sauce
Friday	2 Gala apples ~ $2.25 Fresh Express baby spinach - $2 2 boneless pork chops ~ $4 Dried sage Olive oil Cooking spray Salt Pepper Apple cider (last week)
Saturday	2 lb spaghetti squash ~ $2 HT part-skim ricotta, 15 oz - $1.97 Shredded cheese 1 egg Spinach Garlic Turkey pepperoni Black pepper Red pepper flakes

- ♥ healthy eating | ¢ on a budget -

Click here to subscribe to Coupon Kitchen by email and never miss a post!

This menu is linked at Organizing Junkie.

Bi-Lo Weekly Menu Sept 22-28

If you're not a fan of fall squash then you probably will not like these menus over the next few months. Squash is by far my favorite type of vegetable and I especially love the versatility of fall squash!

Weekly Menu

Sunday

Pan-Seared Tilapia with Parmesan Spaghetti Squash

Monday

Pasta with Sauteed Butternut Squash & Thyme

Tuesday

Steak & Potatoes

Wednesday

Stuffed Acorn Squash

Thursday

Cider Glazed Chicken with Roasted Apples & Brussels Sprouts

Friday

Steak, Spinach, & Feta Pizza

Saturday

Ground Turkey & Butternut Squash Chili

Shopping List...{Weekly Menu Items}
Pantry/Fridge Stock-up in Italics

Sunday	1 small spaghetti squash ~ $.99/lb Tilapia fillets (last week) Dried basil Fat-free, low sodium chicken broth Parmesan cheese Olive oil Salt Pepper Cooking spray Garlic Butter Garlic powder Dried oregano
Monday	1 butternut squash - $.99/lb 1 onion Olive oil Salt Pepper Garlic Spaghetti or linguine Dried thyme Parmesan cheese
Tuesday	1 medium sweet potato ~ $.75 2 lb London broil ~ $7 Olive oil Worcestershire sauce Reduced sodium soy sauce Dried rosemary Garlic Pepper Salt
Wednesday	1 large acorn squash ~ $2 1 apple ~ $1 Lean ground turkey  Olive oil Brown sugar Dried sage Salt Pepper Onion
Thursday	1 apple ~ $1 1 lemon  1/2 lb Brussels sprouts 2 boneless skinless chicken breasts - $3.99/lb Walter's apple cider - $2.99  Butter Salt Pepper Garlic powder Dijon mustard Onion Olive oil
Friday	Fresh Express spinach - $2.50 1 red onion 1 wheat dough ball  Crumbled Feta cheese Olive oil Garlic Balsamic vinegar Pepper London broil
Saturday	Tomato paste, 6 oz  SH black beans, 15 oz can  Onion Olive oil Ground turkey Chili powder Ground cumin Beef broth or water Butternut squash

- ♥ healthy eating | ¢ on a budget -

Click here to subscribe to Coupon Kitchen by email and never miss a post!

Harris Teeter Weekly Menu Sept 22-28

With all of the fall produce on sale the subtotal this week is only $41.08!


Weekly Menu

Sunday

Pan-Seared Tilapia with Winter Panzanella

Monday

Black Bean & Butternut Squash Tacos

Tuesday

Steak & Potatoes

Wednesday

Stuffed Acorn Squash

Thursday

Cider Glazed Chicken with Roasted Apples & Brussels Sprouts

Friday

Steak, Spinach, & Feta Pizza

Saturday

Ground Turkey & Butternut Squash Chili

Shopping List...{Weekly Menu Items}
Pantry/Fridge Stock-up in Italics

Sunday	1 red onion ~ $1 1 butternut squash ~ $2 1 lb bag Brussels sprouts - $2 La Brea demi baguette - $1.59 Harris Teeter Fishermans Market tilapia fillets, 12 oz pre-pack - $6.99 Dried basil Fat-free, low sodium chicken broth Parmesan cheese Olive oil Salt Pepper Cooking spray Garlic Butter Dried thyme Dried sage Balsamic vinegar
Monday	1 shallot - $.50 HT black beans, 15 oz can - $.77 HT soft taco tortillas - $.99 Olive oil Butternut squash Salt Pepper Ground cinnamon Ground cumin
Tuesday	1 medium sweet potato ~ $.75 2 lb London broil ~ $7 Olive oil Worcestershire sauce Reduced sodium soy sauce Dried rosemary Garlic Pepper Salt
Wednesday	1 large acorn squash ~ $2 1 apple ~ $1 1 onion ~ $.30 HT lean ground turkey - $2.99 Olive oil Brown sugar Dried sage Salt Pepper
Thursday	1 apple ~ $1 1 lemon - $.69 HT apple cider - $3.99 Butter 2 boneless skinless chicken breasts (from stock-up) Salt Pepper Garlic powder Dijon mustard Brussels sprouts Onion Olive oil
Friday	1 bunch fresh spinach - $1.99 1 wheat dough ball - $2.29 Olive oil Red onion Garlic Balsamic vinegar Pepper Feta (last week) London broil
Saturday	HT tomato paste, 6 oz - $.47 HT black beans, 15 oz can - $.77 Onion Olive oil Ground turkey Chili powder Ground cumin Beef broth or water Butternut squash

- ♥ healthy eating | ¢ on a budget -

Click here to subscribe to Coupon Kitchen by email and never miss a post!

This menu is linked at Organizing Junkie.

Lowes Foods Weekly Menu Sept 22-28

This week is a great time to stock up on meat. London broil, assorted pork chops, Perdue boneless chicken breasts, and boneless eye of round roasts are all on sale for half price. The subtotal is only $38.09!


Weekly Menu

Sunday

Pan-Seared Tilapia with White Beans, Butternut Squash, & Bacon

Monday

Black Bean & Butternut Squash Tacos

Tuesday

Steak & Potatoes

Wednesday

Stuffed Acorn Squash

Thursday

Pasta with Butternut Squash, Spinach, & Bacon

Friday

Steak, Spinach, & Feta Pizza

Saturday

Ground Turkey & Butternut Squash Chili

Shopping List...{Weekly Menu Items}
Pantry/Fridge Stock-up in Italics

Sunday	1 small butternut squash ~ $2.58 1 onion ~ $.80 Fresh Express spinach, 9 oz - $2 2 tilapia fillets, 6 oz each ~ $7 Butterball turkey bacon - $1.99   -.55/1 print (facebook) = $.89 LF cannellini beans, 15 oz can - $.75 Dried basil Fat-free, low sodium chicken broth Parmesan cheese Olive oil Salt Pepper Cooking spray Garlic
Monday	1 small shallot - $.25 LF black beans, 15 oz can - $.75 Olive oil Butternut squash Salt Pepper Ground cinnamon Ground cumin Tortillas (last week)
Tuesday	1 medium sweet potato ~ $.75 2 lb London broil ~ $7 Olive oil Worcestershire sauce Reduced sodium soy sauce Dried rosemary Garlic Pepper Salt
Wednesday	1 large acorn squash ~ $2.58 1 apple ~ $1 Butterball lean ground turkey - $3.99   -.55/1 print (facebook) = $2.89 Olive oil Onion Brown sugar Dried sage Salt Pepper
Thursday	1 butternut squash ~ $2.58 1 shallot - $.25 Kraft 2% shredded mozzarella cheese - $1.78 Pasta (such as penne, rigatoni, ziti, etc) Turkey bacon Spinach Garlic Milk Salt Pepper Dried rosemary Dried thyme Ground mustard Parmesan cheese
Friday	1 red onion ~ $1 1 wheat dough ball - $1.99 Olive oil Garlic Spinach Balsamic vinegar Pepper Feta (last week) London broil
Saturday	LF tomato paste, 6 oz - $.50 LF black beans, 15 oz can - $.75 Onion Olive oil Ground turkey Chili powder Ground cumin Beef broth or water Butternut squash

- ♥ healthy eating | ¢ on a budget -

Click here to subscribe to Coupon Kitchen by email and never miss a post!

Lowes Foods Weekly Menu Sept 15-21

The subtotal this week is $51.

Tips for the menu:

• When browning the ground chicken for the Chicken Lettuce Wraps, cook the entire package of chicken with onion. Then, separate into two pans to season half of the chicken for lettuce wraps and half of the chicken for the Chicken Taco Salad. Store in an air-tight container in the refrigerator and you cut your prep time in half when preparing the taco salad!

Weekly Menu

Sunday

Shrimp & Mango Tacos

Monday

Red pepper & Spinach Pitas

Tuesday

Mediterranean Chicken with Baked Pitas & Hummus

Wednesday

Roasted Red Pepper Pasta

Thursday

Chicken Lettuce Wraps

Friday

Peppered Pork Medallions with Grape Tomatoes & Green Beans

Saturday

Ground Chicken Taco Salad

Shopping List...{Weekly Menu Items}
Pantry/Fridge Stock-up in Italics

Sunday	1 red onion ~ $1 Wholly Guacamole - $2.99   -$1 off print = $1.99 1 mango - $1.25 1/2 lb shrimp ~ $3.50 Mission fajita tortillas, 10 ct - $1.50 Olive oil Garlic Chili powder Ground cumin Salt Pepper
Monday	Fresh Express baby spinach - $1.94 Flatout Flatbread - $2.99 Mt. Olive roasted red peppers, 12 oz - $2.49   -.50/1 SS 8/25 = $1.49 LF 2% shredded mozzarella cheese - $2.49 Crushed red pepper flakes Salt Pepper
Tuesday	Grape tomatoes - $2.99 Tribe hummus - $1.74 Athenos crumbled feta cheese - $2.50 LF sliced black olives, 2.25 oz - $1.39 2 boneless skinless chicken breasts - $2.99/lb Olive oil Salt Pepper Flatout Flatbread Garlic salt Cooking spray
Wednesday	1 onion ~ $.80 Fresh basil - $2.49 Chobani plain Greek yogurt, 6 oz - $1 Penne, rigatoni, rotini, ziti pasta   -need it: Barilla - $1 Roasted red peppers Salt Pepper Olive oil Vegetable or chicken broth Garlic Parmesan cheese
Thursday	1 small ginger root ~ $.25 Boston butter lettuce - $1.29 Mann's Sunny Shores broccoli cole slaw - $2.99 Perdue ground chicken - $3.49   -.75/1 print (sign up for newsletter) = $1.99 Frito-Lay peanuts, 1.6 oz (at checkout) - $.50 Cooking spray Onion  Pepper Garlic  Olive oil Red pepper flakes Reduced-sodium soy sauce
Friday	1/2 lb green beans ~ $1 1 lb boneless pork chops ~ $4.49 Black pepper Lemon pepper Grape tomatoes Olive oil Balsamic vinegar Butter
Saturday	1 small jalapeno ~ $.10 Fresh Express spring mix - $1.94 Taco Bell taco sauce, 8 oz - $1.79 LF black beans, 15 oz can - $.60 Ground chicken Olive oil Onion Grape tomatoes Garlic Chili powder Ground cumin Wholly Guacamole

- ♥ healthy eating | ¢ on a budget -

Click here to subscribe to Coupon Kitchen by email and never miss a post!

Harris Teeter Weekly Menu Sept 15-21

Harris Teeter has a Triple Coupons special this week so check out Southern Savers for three lists of deals! The subtotal this week is $46.

Tips for the menu:

• Dice all of the butternut squash on Monday when you cook the Cod with Squash & Apples recipe. Store in an air-tight container and you'll be able to skip a step and save time when preparing the Butternut Squash Stuffed Shells

Weekly Menu

Sunday

Cod with Squash & Apples

Monday

Sun-dried Tomato & Spinach Pitas

Tuesday

Shrimp & Mango Tacos

Wednesday

Crispy Pork with Spaghetti Squash

Thursday

Butternut Squash Stuffed Shells

Friday

Peppered Pork Medallions with Grape Tomatoes & Green Beans

Saturday

Turkey Pita Burgers with Baked Zucchini Sticks

Shopping List...{Weekly Menu Items}
Pantry/Fridge Stock-up in Italics

Sunday	2 lb butternut squash ~ $2 2 cod fillets, 6 oz each ~ $5 2 cripps pink apples ~ $.75 Olive oil Salt Pepper Ground cinnamon
Monday	Earthbound Organics baby spinach - $3.50 Harris Teeter Fresh Foods Market Flatbread Rounds - $2.50 1/2 cup sun-dried tomatoes (from olive bar) ~ $2 Sargento 2% shredded mozzarella cheese - $2 Crushed red pepper flakes Salt Pepper
Tuesday	1 red onion ~ $1 Calavo avocados, 2 ct - $1.67 1 mango - $1 1/2 lb shrimp ~ $3 HT fajita tortillas, 10 ct - $1.49 Olive oil Garlic Chili powder Ground cumin Salt Pepper
Wednesday	1 small spaghetti squash ~ $2 Newman's Own marinara sauce - $2 Dijon mustard Pork tenderloin (last week) Panko breadcrumbs Italian seasoning Olive oil
Thursday	99% lean ground turkey breast - $4.99/lb Barilla jumbo pasta shells - $2.69 Friendship no-fat cottage cheese, 16 oz - $2.50   -.55/1 print = $.85 Butternut squash Olive oil Pepper Spinach Parmesan cheese Dried sage Marinara sauce
Friday	1/2 lb green beans ~ $1 Grape tomatoes - $3 Pork tenderloin Black pepper Lemon pepper Olive oil Balsamic vinegar Butter
Saturday	2 zucchini ~ $1.20 HT crumbled feta cheese - $2.99 Ground turkey Lemon juice Garlic Salt Pepper Grape tomatoes Whole wheat pitas Red onion Spinach 1 egg Breadcrumbs Parmesan cheese Cooking spray Garlic powder

- ♥ healthy eating | ¢ on a budget -

Click here to subscribe to Coupon Kitchen by email and never miss a post!

This menu is linked at Organizing Junkie.