1 week Meal Plan



Be Fit For Life

A 1-Week Meal Plan and Shopping List for Your Family of 4 (or More)


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Shopping list

Bottom line

Meal planning can seem like a daunting task, especially when you’re on a budget. So I thought this would really help!

What’s more, coming up with delicious, nutritious, and kid-friendly meals can be quite the balancing act. 

Still, plenty of recipes are not only scrumptious and nutritious for the whole family but can also get your kids engaged in the kitchen. Moreover, it’s possible to do all your shopping at once instead of constantly stepping out to the store. 

To help, this provides a 1-week meal plan and shopping list for a family of 4 or more. 

MondayBreakfastEgg sandwiches with sliced orangesIngredients: 

4 eggs (one per sandwich)

4 whole grain English muffins

Cheddar cheese, sliced or shredded

1 tomato (one slice per sandwich)

lettuce

2 oranges (slice up and serve as a side)

Instructions: Crack each egg and add gently to an oiled or nonstick pan over medium heat. Cook until the whites have turned opaque. Gently place a spatula underneath, flip the eggs, and cook for another minute or so.

 While the eggs are cooking, cut the English muffins in half and toast them until golden brown. Add the egg, cheese, tomato, and lettuce to one half, then place the other half on top and serve. 

Tip: It’s easy to expand this recipe to yield more servings. Simply add additional eggs and English muffins as needed. 

Lunch

Lettuce wraps with milk

Ingredients:

Bibb lettuce

2 bell peppers, sliced

matchstick carrots

2 avocados

1 block (350 grams) of extra firm tofu

1 teaspoon of mayonnaise, sriracha, or other condiments as desired

1 cup (240 mL) of cow’s milk or soy milk per person

Instructions: Slice the tofu, peppers, carrots, and avocado. On a large lettuce leaf, add the mayonnaise and other condiments. Next, add the vegetables and tofu, though try not to add too many ingredients to each leaf. Finally, tightly roll the lettuce leaf with the ingredients inside.

 Note: Cooking the tofu is optional. Tofu can safely be eaten from the package. If you choose to cook it, add it to a lightly oiled pan and fry until golden brown.

Tip: For a fun family event, prepare all the ingredients and place them on a serving platter. Allow your family members to prepare their own wraps. You can also swap out the tofu for chicken or turkey slices.

Snack

Sliced apples and peanut butter

Ingredients:4 apples, sliced

2 tablespoons (32 grams) of peanut butter per person

Dinner

Rotisserie chicken with roasted vegetables

Ingredients:  

store-bought rotisserie chicken 

Yukon Gold potatoes, chopped

carrots, sliced

1 cup (175 grams) of broccoli, chopped

1 onion, diced

3 tablespoons (45 mL) of olive oil

2 tablespoons (30 mL) of balsamic vinegar

1 teaspoon (5 mL) of Dijon mustard

2 garlic cloves, minced

salt, pepper, and pepper flakes to taste

Instructions: Preheat the oven to 375°F (190°C). In a bowl, mix the olive oil, balsamic vinegar, Dijon mustard, garlic, and spices. Place the vegetables on a baking pan and drizzle them with this mixture, then bake them for 40 minutes or until crispy and tender. Serve with chicken.

 Tip: Refrigerate the leftover chicken for tomorrow.

Tuesday

Breakfast

Oatmeal with fruit

Ingredients:

4 instant packets of plain oatmeal

2 cups (142 grams) of frozen berries

3 tablespoons (30 grams) of hemp seeds (optional)

a handful of chopped walnuts (optional)

brown sugar (to taste)1 cup (240 mL) of milk or soy milk per person

Instructions: Cook instant oatmeal in a large pot using water or milk as the base, following packet instructions for measurements. Just before it’s ready, mix in the frozen berries. Serve with 1 cup (240 mL) of milk or soy milk.