One Week, 20 Ingredients: No Waste Meal Plan

One Week, 20 Ingredients: No Waste Meal Plan | thegoodstuff

1-Week, No Waste Menu Plan: Just 20 Ingredients!

Is your fridge a wasteland for leftovers? You may peer into the fridge and lament that you have nothing for dinner, all the while the stacked food containers and old vegetables are left to spoil.

Get mealtime in order while preventing food waste by planning your menu around ingredients that can be used in many different meals. Cook extra chicken and use the rest for tomorrow night’s dinner. Buy a big tub of salad greens and several heads of broccoli for a whole week of healthy sides. Use creativity to plan your menu, and you’ll get a week’s worth of meals that are anything but boring.

We’ve put together a week-long meal plan using only 20 ingredients. You’ll get ideas for breakfast, lunch, and dinner that won’t have you tossing the leftovers!



Breakfast: cold cereal
Lunch: frittata with broccoli
Dinner (main): roast chicken (roast 2 chickens; use 1 and save the other for leftovers)
Dinner (sides): brown rice (cook up a big batch for later in the week), salad


Breakfast: scrambled eggs with toast
Lunch: turkey sandwich
Dinner (main): tacos with leftover roast chicken (shred leftover roast chicken and season with Mexican spices; fill taco shells with chicken, pinto beans, lettuce, and salsa)
Dinner (sides): beans and corn


Breakfast: cold cereal
Lunch: egg salad sandwich
Dinner (main): pasta with red sauce
Dinner (sides): garlic bread (brush bread with olive oil and cut garlic, sprinkle with garlic salt, and bake until golden; salad


Breakfast: poached eggs and toast
Lunch: turkey sandwich
Dinner (main): grilled steak (grill 2 pounds, use 1 pound and save the leftovers)
Dinner (sides): roasted potatoes, broccoli


Breakfast: cold cereal
Lunch: leftover pasta with red sauce
Dinner (main): fajitas with leftover steak (Slice leftover steak, fry up 2 bell peppers and one onion, season with Mexican spices, wrap in a tortilla and sprinkle with cheese)
Dinner (sides): salad, leftover beans and corn


Breakfast: your favorite box-mix muffins
Lunch: bean and cheese burrito
Dinner (main): poached salmon (cook double the amount you plan to eat, and save the rest for leftovers)
Dinner (sides): brown rice, broccoli


Breakfast: scrambled eggs wrapped in a tortilla
Lunch: turkey sandwich
Dinner (main): salmon cakes (Use 7 ounces leftover cooked salmon, 1 cup leftover roasted potatoes, 1 Tbsp. lemon juice, 1 egg, salt and pepper; mold into cakes, coat with ½ cup breadcrumbs and fry in oil over medium heat until golden and crispy)
Dinner (sides): brown rice, salad

20 Ingredient Shopping List

(enough for 2-4 people)

  1. 1 box cold cereal
  2. 1 gallon milk
  3. 1 packet tortillas
  4. 2 cups shredded cheddar
  5. 1 tub salad greens
  6. 18 eggs
  7. 1 head broccoli
  8. 1 can corn
  9. 4 russet potatoes
  10. 2 whole chickens
  11. 2 pounds steak
  12. 1 pound salmon
  13. 1 package deli turkey
  14. 1 bag brown rice
  15. 1 bag black or pinto beans
  16. 1 bag pasta
  17. 1 jar pasta sauce
  18. 2 bell peppers
  19. 1 onion
  20. 1 box muffin mix

Needed Pantry Items:

Loaf of Bread
Olive oil
Balsamic vinegar
Taco seasoning
Garlic salt

Before you go grocery shopping for the week, don’t forget to check for coupons from!


4 replies on “One Week, 20 Ingredients: No Waste Meal Plan”

This info is amazing. Please tell me you have more menus like this out there. I would pay money for it

I’d be really interested in seeing one like this but for one person. I think there are a lot of single people who throw a lot of food away.

Hi LeftHandedAquarius,

Isn’t that the truth? Sometimes we even have trouble cooking the right amount for just two of us — it seems like most recipes are intended for families of 3-4.

We’ll definitely take your suggestion into consideration for our next meal plan story! :)

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