7 Day Meal Plan for a Family of Three

Day 1

Breakfast: Scrambled eggs with spinach + whole grain toast + fresh berries

Lunch: Turkey & cheese wraps with lettuce, tomato, and hummus + baby carrots

Dinner: Baked lemon herb chicken + roasted potatoes + green beans

Snack: Greek yogurt with honey

Day 2

Breakfast: Overnight oats with almond milk, banana, and chia seeds

Lunch: Quinoa salad with chickpeas, cucumber, cherry tomatoes, and feta

Dinner: Beef stir-fry with broccoli, peppers, and rice

Snack: Apple slices with peanut butter

Day 3

Breakfast: Veggie omelet with mushrooms, peppers, and onions

Lunch: Tuna salad sandwiches + side salad

Dinner: Spaghetti with marinara sauce + side garlic bread + steamed zucchini

Snack: Trail mix

Day 4

Breakfast: Greek yogurt parfait with granola and strawberries

Lunch: Chicken Caesar salad wraps

Dinner: Sheet pan salmon with asparagus and quinoa

Snack: Cottage cheese with pineapple

Day 5

Breakfast: Smoothies (spinach, banana, frozen berries, Greek yogurt) + boiled eggs

Lunch: Lentil soup with crusty bread

Dinner: Tacos with ground turkey, lettuce, tomato, cheese, and salsa

Snack: Celery sticks with hummus

Day 6

Breakfast: Avocado toast with poached eggs

Lunch: Caprese pasta salad (mozzarella, tomato, basil, balsamic)

Dinner: Roast chicken thighs + mashed sweet potatoes + sautéed green beans

Snack: Popcorn

Day 7

Breakfast: Pancakes with fresh fruit and maple syrup

Lunch: Turkey chili with cornbread

Dinner: Baked tilapia with lemon + roasted veggies + wild rice

Snack: Dark chocolate squares

Shopping List:

🛒 Proteins

• Eggs – 2 dozen

• Boneless, skinless chicken breasts – 4 lbs

• Chicken thighs – 2 lbs

• Salmon fillets – 1.5 lbs

• Tilapia (or other white fish) – 1.5 lbs

• Ground turkey – 1 lb

• Lean ground beef – 1 lb

• Canned tuna – 3 cans (5 oz each)

• Turkey lunch meat – 1 lb

• Greek yogurt (plain or vanilla) – 48 oz total

• Cottage cheese – 16 oz

• Feta cheese – 6 oz

• Mozzarella (fresh or shredded) – 8 oz

• Parmesan cheese – 4 oz

🥦 Vegetables

• Spinach – 10 cups (about 2 large bags)

• Mixed salad greens – 12 cups

• Lettuce (romaine or butter) – 2 heads

• Cherry tomatoes – 4 cups

• Cucumbers – 2 medium

• Bell peppers (mixed colors) – 6 total

• Mushrooms – 2 cups

• Onions – 3 medium

• Garlic – 4 cloves

• Broccoli – 3 cups

• Zucchini – 2 medium

• Asparagus – 1 lb

• Baby carrots – 1 lb

• Celery – 1 bunch

• Sweet potatoes – 3 medium

• Green beans – 3 cups

• Potatoes (Yukon or red) – 4 medium

• Fresh basil – 1 small bunch

🍎 Fruits

• Bananas – 7

• Strawberries – 3 cups

• Blueberries or mixed berries – 2 cups

• Apples – 6

• Pineapple (fresh or pre-cut) – 2 cups

• Lemon – 3

• Frozen berries – 3 cups

🥖 Grains & Bread

• Whole grain bread – 1 loaf

• Tortilla wraps – 1 pack (8 count)

• Quinoa – 2 cups dry

• Brown or white rice – 4 cups dry

• Pasta (spaghetti) – 1 lb

• Granola – 2 cups

• Chia seeds – ¼ cup

• Oats (rolled or quick) – 3 cups

• Cornbread mix – 1 box

🥫 Pantry Items

• Hummus – 8 oz

• Peanut butter – 8 oz

• Honey – 4 oz

• Olive oil – 6 oz

• Balsamic vinegar – 2 oz

• Marinara sauce – 24 oz jar

• Salsa – 8 oz

• Taco seasoning – 1 packet

• Lentils (dried or canned) – 2 cups cooked equivalent

• Chili seasoning – 1 packet

• Canned beans (kidney or black) – 2 cans (15 oz each)

• Canned diced tomatoes – 2 cans (15 oz each)

• Trail mix – 1 cup

• Popcorn kernels or microwave popcorn – 3 servings

• Dark chocolate – 3 oz

🥛 Dairy & Other

• Almond milk (or preferred milk) – 4 cups

• Butter – 4 oz

• Maple syrup – 4 oz

🗓 Sunday Meal Prep (Main Batch Day)

Time needed: ~2.5 hoursGoal: Cook proteins, prep veggies, and assemble grab-and-go items.

1. Cook Proteins

• Baked Chicken Breasts (for Day 1 lunch & Day 4 lunch):

  • Season with olive oil, salt, pepper, and Italian herbs.

  • Bake at 400°F (200°C) for 20–25 mins until done. Slice after cooling.

  • Store in airtight containers.

• Ground Beef for Stir-Fry (Day 2 dinner):

  • Brown and season lightly. Store separately from veggies.

• Ground Turkey for Tacos (Day 5 dinner):

  • Cook with taco seasoning, cool, store in container.

• Quinoa & Rice (Days 2, 4, and 7 dinners):

  • Cook 2 cups quinoa and 4 cups rice separately. Cool, then refrigerate.

• Hard-Boiled Eggs (for quick breakfasts/snacks):

  • Boil 6–8 eggs, peel, store in fridge.

2. Chop Vegetables

• Chop bell peppers, onions, mushrooms, zucchini, broccoli for stir-fry and omelets.

• Wash & slice cucumbers, carrots, celery for snacks and wraps.

• Wash lettuce & spinach and store in paper-towel-lined containers to stay crisp.

3. Assemble Grab-and-Go Meals

• Overnight Oats (Days 2 & 6 breakfasts):

  • In jars: oats + chia seeds + almond milk + banana slices + frozen berries.

• Quinoa Salad Base (Day 2 lunch):

  • Cooked quinoa + chickpeas + cucumbers + cherry tomatoes + feta + olive oil + lemon juice.

• Lentil Soup (Day 5 lunch):

  • Make in bulk, store in fridge or freeze half for later.

4. Snack Station

• Portion trail mix, cut fruit, hummus cups, and popcorn into small containers/bags so everyone can grab and go.

🗓 Midweek Mini-Prep (Wednesday Night)

Time needed: ~30–40 minutes

• Roast sweet potatoes for Day 6 dinner.

• Make Caprese pasta salad for Day 6 lunch.

• Assemble taco toppings (lettuce, tomato, cheese).

• Check fridge for any low items and prep extra veggies if needed.

💡 Time-Saving Tips

• Double up recipes — cook enough chicken, rice, and roasted veggies for at least two different meals.

• Use sheet pans for roasting so you can cook multiple proteins and vegetables at the same time.

• Label containers with the meal and day so family members can easily grab the right one.