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:
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15 dinner recipes – most will have some leftovers
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Long shelf life ingredients – all ingredients are freezable or kept in the pantry
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Family friendly – I’ve parked the more exotic / spicy dishes for another day!
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Common ingredients across recipes – for efficiency (cost and number of items)
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Highly versatile – substitute away!
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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.
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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;
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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;
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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;
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Skip insignificant garnishes; and
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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:
Gracias por compartir esa gran idea de un menú para el encierro.
Love !! Love !! Love !! the recipes and your kindness.
And Dozer !!
Signed.. A FAN !!!!!!
You’re an inspiration Nagi, thank you. I hope your new kitchen for vulnerable people is going ok, it’s a wonderful thing you’re doing. Love your food and thanks from locked down far north NSW.
What a fabulous idea, to be able to have the whole week planned ahead of time. Wish there were more vegetarian meals though. Thanks.
That’s something to consider for my next one Gail – Thanks for the idea! N x
this is marvelous! we’re not on lockdown here in FL, USA, but this is still the most helpful meal/grocery planner I’ve ever seen! You should definitely do this regularly.
Thank you for your recipes we love them made carrot cake it was delicious
You’re amazing Nagi. What a wonderful contribution. I know Dozer helps you….clean up that is!!!! All the best to everyone in NSW. 🦮🦮
Thanks so much Jackie!! N x
I found instant refried beans at our Natural Grocer, They are shelf stable and cheap and so good. ( also available with black beans) I never use canned refried beans anymore.
Amazing! Much appreciated. I am not someone who gets excited over meal planning UNLESS someone else is doing the meal planning FOR me 🙂
Perfect Jess, I hope you find it useful!! N x
You spoil “Dozer” as you spoil us with all your great recipes.
Thank you. wezlock.
Thank you for your lovely website. Your recipes and tips have changed our kitchen. Your tip for velveting chicken has completely changed our cooking. Previous chicken stir fry would be dry and dull, now it is a regular. Only complaint to from the dog. No more leftovers.
Thank You so much Nagi for this 15-Day Quarantine Recipe Plan with Substitutes AND shopping list!! I definitely will be trying this out! I am looking forward to your second Quarantine Recipe plan please!! 💕
Thank you Nagi for the food plan, recipes and grocery list. Awesome.
I have been having a hard time thinking about what to cook on a daily basis when I get home from the hospital where I work. You made it easy
Nagi your recipes are absolutely incredible! you explain every thing in such detail and they are really delicious. Val
Thank you for the meal plan! I was stuck on food ideas and you have saved the day!! You’re the best!
As usual Nagi, great ideas wonderful presentation! Love the videos as well, just an excellent site you’ve built!
Enjoy life of Dozer so much! Thank you for all
I really like your blog, but I don’t like the huge amount of chicken you eat.
While reading this article, I found only one meatless recipe: chickpeas and also the Chicken Broccoli Rice Casserole recipe, from which I can remove the chicken. This is what I do for most of your recipes, “Don’t put on the meat” … And a lot of “too much excess cheese”, for my waistline. ;o))
The advantage is that your recipes can easily be changed to “vegan” … Thank you for all these fabulous recipes and ideas that I transform to our liking
Meal plan incl grocery list? You ROCK!! Thank you for regularly spicing up our home kitchen.
You’re so welcome Shirin 🙂 N x
Hi Nagi, I just want to say thank you! I am so thankful to your weekly planners – they are saving me time and money during covid lockdown – it is one thing less to worry about each day and the meals are delicious. I am cooking for 6 and I love how I can alter the recipes to give me the quantities, is it possible to do this for the meal plan shopping list – thatwould really help. Once again thank you, and give Dozer a pat for me. Kind Regards, Sue
Love all the resepi