This post contains a 15 Day Meal Plan that’s based around recipes with common ingredients that have a long shelf life, and delivers big flavours with crowd pleasing food! There’s a consolidated grocery list, all the recipes are easy to make and it’s based around a family of 4 to 5.
If we’re housebound, let’s make sure that life is extra delicious!! {Also – Meal Plan #2 now available!)
Coronavirus Quarantine Menu Plan
2 weeks ago, you might’ve turned your nose up at the thought of stocking up on food in anticipation of being housebound due to Coronavirus.
Today, I’d consider it the wise thing to do. I don’t want to be overly dramatic or an alarmist, but these are uncertain times. But one thing we can do to give ourselves a sense of security is to stock our pantries with a sensible amount of food.
So here’s a 15 Day+ Menu Plan with a consolidated grocery list for a family of 4! This is what you’ll get:
-
15 dinner recipes – most will have some leftovers
-
Long shelf life ingredients – all ingredients are freezable or kept in the pantry
-
Family friendly – I’ve parked the more exotic / spicy dishes for another day!
-
Common ingredients across recipes – for efficiency (cost and number of items)
-
Highly versatile – substitute away!
-
Easy to make, complete meals – so you don’t have to think about adding sides
Hope you find it useful! – Nagi x
Tip: Go to the grocery store as soon as it opens. Or ask them when they do restocking of shelves!
IMPORTANT: Read this first
Here are universal changes I’ve made to the recipes that is reflected in the grocery list, aimed at space and cost efficiency, and shelf life of ingredients. I’ve also listed some useful substitutions.
-
Stock cubes / powder instead of liquid broth/stock – use stock cubes / powder instead (bouillon cubes) instead of liquid stock sold in cartons. Dissolve 1 cube or 1 tsp of powder in 1 cup boiling water = 1 cup liquid stock. Much more space efficient than storing gallons of liquid stock;
-
Can’t find canned tomato? (It’s hot property here in Sydney!) Here’s a substitute using tomato paste: Whisk 1.5 tbsp flour with 1/4 cup water until lump free. Then mix in another 1 1/4 cups water, 4 tbsp tomato paste and 1 tsp sugar. Bring to simmer on stove until it thickens to gravy consistency. Use in place of 1 can of crushed tomato;
-
Switched short shelf life fresh ingredients for longer shelf life ingredients. For example, bean sprouts (lasts several days) switched for shredded cabbage (lasts 4+ weeks). These switches are specified in the list below;
-
Skip insignificant garnishes; and
-
Be prepared to substitute depending on what you can get your hands on. Don’t get hung up on using the right beans or right pasta, or exact herbs. Be flexible!
Also see my GOLD TIPS on smart food stocking(don’t hoard!)
15 Day Coronavirus Quarantine Menu Plan
Here’s an overview of the meal plan. Notes on long shelf life adjustments and substitutions for each are listed in each recipe below.
Click here to download and print the grocery list
1. Chicken Enchiladas
Filled with a juicy chicken and bean filling and homemade Enchilada Sauce!
Sub options: use any beans you have – even lentils or chickpeas, or add diced frozen vegetables instead. Or make the ground beef/mince version!
2. Creamy Chicken Pasta
Chicken, parmesan, garlic, creamy, sun dried tomatoes, and a sprinkle of bacon. Do you need anymore information? 😂
Subs: Use any pasta you can find, long or short. Also – cream and parmesan are freezable! Use frozen spinach in place of baby spinach – or any vegetable you can get your hands on. Or just leave it out!
3. Chunky Vegetable Beef Soup
Slow cooked for fall apart beef! Magnificent stew-like soup that’s hearty with a flavourful broth.
Subs: Use any vegetables you can. Switch the stewing beef for any protein suitable for stewing!
4. Chicken Broccoli Rice Casserole
Tastes like a risotto…but so much easier to make!
Subs: Skip the chicken and double up on broccoli to make it meat free. Switch the broccoli for any vegetables you have.
5. Corn Chowder
Creamy corn chowder with potato and sprinkled with bacon bits… it’s all MINE!!! Psst recipe recommends fresh corn, but just use canned or frozen (quantity is in the recipe 👍)
Subs: Switch the corn for anything you could add into soups. Diced vegetables, peas, even rice, quinoa or beans! (Ooooh…creamy bean soup….)
6. Creamy Tuna Mornay
The highest and best use for canned tuna, full stop! The creamy garlic parmesan sauce is 100% amazing (and no cream!)
Subs: Make this with any short pasta, switch tuna with canned salmon, use other chopped proteins OR stir in frozen veg and make it meat free!
7. Chicken Nachos
Imagine Friday nights in with THIS in front of Netflix……
8. Brazilian Coconut Chickpea Curry
Chickpeas made amazing, thanks to the Brazilians!
Subs: This sauce works with everything, from Fish to shrimp/prawns, chicken, beef, vegetables, any bean.
Click here to download and print the grocery list for this 15 Day Meal Plan
9. Beef Ramen Noodles
One pot wonder! Psst Recipe calls for beansprouts, but we’re going to sub with cabbage instead cause it lasts forever in the fridge (ok ok, “forever” is a slight exaggeration – but upwards of 4 weeks for sure!)
Subs: Make this with any ground/mince meat. (Fellow Aussies, there was still plenty of KANGAROO meat at the store today even though everything else was gone!)
10. Cashew Chicken
Chinese takeout gold standard! (PS Loads of sauce to soak your rice. Promise.)
Subs: Make this with any vegetables or protein you have. The sauce will make anything taste great!
11. Chili Mac and Cheese
Nope, not spicy. Just loaded with flavour! Juicy, saucy, cheesy, beefy, it’s a cross between Chilli Con Carne and Mac ‘n Cheese.
Subs: Make this with any ground/mince meat, switch the red kidney beans for any beans you have. Or sub with diced veg. This one’s all about the sauce (eeer….and cheese 😇)
12. Chicken Lo Mein Noodles
The beauty of these noodles? You could make it with just spaghetti and cabbage, and it’s still going to be delicious (I should know, I’ve done it!). That Lo Mein Sauce ROCKS.
RECIPE CHANGE: Grocery list calls for this to be made using instant ramen / dried noodles because of long shelf life (recipe calls for fresh noodles). Also grocery list accounts for double batch to serve 5 (recipe as written serves 2 – 3).
13. Salmon Patties
Who knew you could make something so amazing with CANNED salmon!!?
Subs: Try this with any canned fish, especially tuna! Skip the fresh dill if you don’t have it, just add 1 tsp of any dried herbs you have.
14. Baked Spaghetti
A vision that makes me weak in the knees…
Subs: Make this with any pasta, and any ground/mince meat.
15. Mexican Beef Rice Casserole
This is how you take a packet of beef mince (ground beef) and a cup of rice and turn it into an amazing dinner.
Subs: Any ground/mince meat, any diced veg! Only rule – no skimping on the CHEESE 😉
Grocery List
I’ve combined the ingredients for all the above recipes into one consolidated grocery list. You can even browse the big matrix I used to calculate the totals and check the formulas I used to convert the ingredients into different metrics! 😂
Click here to download and print the grocery list
I hope you find this Menu Plan useful! If there’s enough demand, I’ll prepare another one which is more adult focussed – more worldly foods, more exciting flavours. (Think – Chicken Shawarma, Indian Chickpea Curry, Lamb Koftas etc)
And lastly, you might also find this useful – my gold tips for food stocking for Coronavirus. Sensible suggestions for space saving and cost saving food items.
Stay safe everyone! – Nagi x
Watch how to make it
Life of Dozer
Rest assured the Baked Spaghetti above was subjected to a thorough quality control:
Thank you so much for the lovely recipes. It’s a real help especially at this time. A hug to Dozer from me.
Thanks once again.
Yes, yes, yes!!! to the more adult-focused, adventurous eating plan!!!! Pretty please!
This is REMARKABLE! Thank you thank you thank you.
This has made me so calm and prepared for whatever may happen! Definitely here for the ‘adult’ version xx
Thank you Nagi for your 15 day menus plan I’ve been beating my head trying to figure out meal plans and there you are making my life easier. Your recipes never let me down. I’m very grateful for you.
Your are truly amazing! Reading your email this morning warmed my heart. Thank you!
Can’t wait for menu #2 ☺️
Hi there just finished reading your 15 day menu it’s most useful and thoughtful. .we have not heard from our government yet our PM is speaking at our time 1pm looks grim will keep in touch via emails xo
Nagi, you are So amazing and wonderful and kind. This is so thoughtful and intelligent and looks deliscious as well. What a fantastic thing to do in these times. This should be featured on ABC 24/7 and news papers, seriously. No one else has done anything like this and it is incredibly helpful. This is truly ‘comfort’ food to lift the spirits using practical ingredients. You are 5 kinds of awesome. Bless you and stay safe.
Amen, Chainie!!
THANK YOU FOR TAKING THE TIME TO DO THIS … BUT THEN, THAT’S WHY WE LOVE YOU. THIS IS ALL KINDS OF WONDERFUL WHEN WE WHO NEED IT ARE RUNNING IN CIRCLES.
Hey Nagi I love your recipes and use them a lot I think this Corona Virus plan is superb and if people had a tool like this it would stop “stock piling syndrome” big hugs to Dozer he is such a gorgeous Pupper 🐶🐶
Nagi, you are fantastic. Thank you and take good care of yourself and make sure Dozer takes you for a nice long daily walk!
Nagi, you are amazing!! I receive your emails daily y and try so many of your delicious recipes, but this time you have gone beyond and above my expectations. Thank you for your shopping list and 2 weeks of recipes as well as tips of what to store and what not to bother with. I will be adding your email to as many friends as I can. I will look to see if this comprehensive email can be shared on FB. The world will survive this as long as we all do our part. Bless you for your concern for us and take good care of yourself and Dozer. I am writing from Canada, British Columbia on the border of Washington State. I will be following you and hope you and your Mom are healthy!
Nagi, you’re a genius!
Nagi, you really do rock! Thank you!
Oh Nagi how wonderful you are! I couldn’t believe my eyes when I saw this amazing piece of work. I’ve been thinking about this very subject for a few days now, so thank you so much for all your hard work. Keep smiling and keep safe! Love to Dozer
You are such a wonderful considerate lady. You took the time to help us focus on sensible planning. I can see a lot of work (more than usual and, like you said, put together over the weekend). Thank you very much for being the sweet, fun, brilliant lady you are.
You are a star!!!! Keep safe xx
Dear Nagi ,how wonderful of you ,and so far the only one to do so that I know of , to care about your followers May HIS peace and Love be with you ,and Blessing be upon you and family. Joseph
would love to see another 15 day plan with less cheese and dairy, please. No cheese and dairy at all would be perfect.
Global flavors, bring it!
stay well! and thank you
You are a GEM. Thanks so much for all your wonderful detailed recipes.
Thank you Nagi! Looking forward to the adult version too.