Here’s another week of affordable, easy-to-prepare, and kid-friendly meals that are both healthy and budget-conscious. This plan includes 7 breakfasts, 7 lunches, and 7 dinners, along with a grocery list to help you shop smart and save time in the kitchen.
Breakfasts (Prep for the Week)
- Banana Oat Pancakes (Prep 2 days ahead)
- Ingredients: Rolled oats, bananas, eggs, milk, and baking powder.
- How to Prep: Blend 2 bananas, 2 cups rolled oats, 2 eggs, 1 cup milk, and 1 tsp baking powder until smooth. Cook like pancakes on a griddle. Store leftovers in the fridge or freeze them for later. Reheat in the microwave.
- Chia Pudding with Fruit (Prep 3 days ahead)
- Ingredients: Chia seeds, almond milk (or regular milk), honey, and fruit (like strawberries or blueberries).
- How to Prep: Mix 3 tablespoons of chia seeds with 1 cup of almond milk and a drizzle of honey. Let sit in the fridge overnight. Top with fruit in the morning.
- Greek Yogurt Parfaits
- Ingredients: Greek yogurt, granola, mixed berries, and honey.
- How to Prep: Layer Greek yogurt with granola and fresh berries in containers for an easy breakfast.
- Egg and Veggie Scramble (Prep 1 day ahead)
- Ingredients: Eggs, spinach, mushrooms, bell peppers, salt, and pepper.
- How to Prep: Scramble eggs with sautéed veggies (spinach, mushrooms, bell peppers). Store in the fridge and reheat for a quick, healthy breakfast.
- Fruit and Nut Smoothie
- Ingredients: Frozen mixed berries, banana, almond milk, spinach, and peanut butter.
- How to Prep: Prepare smoothie packs by adding frozen berries, banana, spinach, and peanut butter to freezer bags. In the morning, just add almond milk and blend.
- Whole Wheat Toast with Avocado and Eggs
- Ingredients: Whole wheat bread, avocado, eggs, and salt/pepper.
- How to Prep: Toast bread, mash avocado with salt and pepper, and top with a fried or scrambled egg. Serve with a side of fruit.
- Breakfast Quesadillas
- Ingredients: Whole wheat tortillas, eggs, cheese, salsa, and spinach.
- How to Prep: Scramble eggs with spinach, place them on a tortilla, and sprinkle with cheese. Fold and cook on the stove until crispy. Slice into wedges.
Lunches (Packable and Healthy)
- Chicken and Veggie Pitas
- Ingredients: Cooked chicken breast, whole wheat pita pockets, lettuce, cucumber, hummus.
- How to Prep: Shred the cooked chicken and mix with hummus. Stuff the pita with the chicken and add lettuce and cucumber. Serve with a side of fruit or carrot sticks.
- Lentil Salad
- Ingredients: Cooked lentils, cucumbers, tomatoes, red onion, olive oil, lemon, and parsley.
- How to Prep: Cook lentils and let them cool. Mix with chopped veggies and a drizzle of olive oil and lemon juice. Store in containers for easy grab-and-go lunches.
- Chicken and Rice Burrito Bowls
- Ingredients: Brown rice, cooked chicken breast, black beans, corn, salsa, and avocado.
- How to Prep: Cook a large batch of brown rice. Portion rice, chicken, black beans, corn, and salsa into bowls. Add avocado before serving.
- Veggie and Cheese Quesadillas
- Ingredients: Whole wheat tortillas, cheese, spinach, bell peppers, onions, and salsa.
- How to Prep: Sauté spinach, bell peppers, and onions. Layer on tortillas with cheese and cook until crispy. Serve with salsa on the side.
- Tuna and Avocado Salad
- Ingredients: Canned tuna, avocado, mixed greens, cucumbers, olive oil, lemon, and salt.
- How to Prep: Mix canned tuna with diced avocado and chopped veggies. Drizzle with olive oil and lemon juice, and serve on top of mixed greens.
- Vegetable Fried Rice
- Ingredients: Brown rice, frozen mixed vegetables, eggs, soy sauce, and green onions.
- How to Prep: Cook brown rice and set aside. Sauté veggies and scramble eggs in a pan, then add the rice and soy sauce. Stir to combine and top with green onions.
- Turkey and Cheese Roll-Ups
- Ingredients: Turkey slices, cheese, whole wheat tortillas, spinach, and mustard.
- How to Prep: Roll turkey and cheese in whole wheat tortillas with a few spinach leaves. Serve with sliced fruit or veggies on the side.
Dinners (Simple, Healthy, and Budget-Friendly)
- Chicken Stir-Fry with Veggies
- Ingredients: Chicken breast, frozen stir-fry veggies, soy sauce, garlic, and brown rice.
- How to Prep: Stir-fry chicken with garlic, then add frozen veggies and soy sauce. Serve over brown rice for a filling, healthy meal.
- Baked Chicken with Sweet Potatoes and Broccoli
- Ingredients: Chicken thighs or breasts, sweet potatoes, broccoli, olive oil, and spices.
- How to Prep: Season chicken and veggies with olive oil and your favorite spices. Roast at 400°F for 30 minutes, or until the chicken is cooked through.
- Beef and Vegetable Stew
- Ingredients: Ground beef, carrots, potatoes, onions, beef broth, canned tomatoes, and spices.
- How to Prep: Brown the ground beef, then add chopped veggies, broth, and canned tomatoes. Let simmer for 1 hour or until the veggies are tender.
- Spaghetti with Ground Turkey and Marinara Sauce
- Ingredients: Whole wheat spaghetti, ground turkey, canned tomatoes, onion, garlic, and herbs.
- How to Prep: Cook spaghetti and ground turkey. Make a quick marinara sauce by sautéing garlic and onion, then adding canned tomatoes and herbs. Simmer and serve over spaghetti.
- Taco Salad
- Ingredients: Ground turkey or beef, lettuce, tomatoes, black beans, shredded cheese, salsa, and tortilla chips.
- How to Prep: Brown the meat and season with taco seasoning. Assemble salad with lettuce, tomatoes, beans, cheese, and a sprinkle of chips. Top with salsa.
- Baked Ziti with Veggies
- Ingredients: Whole wheat ziti pasta, marinara sauce, ricotta cheese, mozzarella cheese, spinach.
- How to Prep: Cook ziti and mix with marinara, ricotta, mozzarella, and spinach. Bake at 375°F for 20-25 minutes.
- Fish Tacos
- Ingredients: White fish fillets (tilapia or cod), tortillas, cabbage, avocado, salsa, and lime.
- How to Prep: Season fish fillets and bake at 375°F for 15-20 minutes. Serve in tortillas with cabbage, avocado, salsa, and a squeeze of lime.
Grocery List:
Proteins:
- Chicken breasts (4-6 pieces)
- Ground turkey (1 lb)
- Canned tuna (2 cans)
- Eggs (2 dozen)
- Ricotta cheese (1 container)
- Greek yogurt (large container)
- White fish fillets (tilapia or cod)
Carbs:
- Brown rice (1 large bag)
- Whole wheat bread (1 loaf)
- Whole wheat tortillas (1 pack)
- Whole wheat ziti pasta (1 box)
- Rolled oats (1 bag)
Vegetables:
- Sweet potatoes (4)
- Broccoli (1 head or bag)
- Frozen stir-fry veggies (2 bags)
- Spinach (1 bag or bunch)
- Bell peppers (3)
- Carrots (1 bag)
- Avocados (2-3)
- Tomatoes (4)
- Cucumber (2)
- Green onions (1 bunch)
- Mixed greens (1 bag)
- Frozen mixed veggies (1 bag)
Fruits:
- Bananas (1 bunch)
- Apples (4-6)
- Frozen berries (1-2 bags)
- Lemons (2)
Canned and Jarred:
- Canned tomatoes (2 cans)
- Black beans (2 cans)
- Salsa (1 jar)
- Soy sauce (1 bottle)
Dairy:
- Shredded mozzarella cheese (1 bag)
- Shredded cheddar cheese (1 bag)
- Milk (or plant-based milk)
Other:
- Hummus (1 container)
- Peanut butter (1 jar)
- Olive oil (1 bottle)
- Taco seasoning (1 packet)
- Salsa (1 jar)
Weekly Prep Breakdown:
Weekend Prep (for the Week):
- Breakfast: Make banana oat pancakes, chia pudding, and prepare smoothie packs. Store in the fridge or freezer for easy access.
- Lunches: Prep chicken pitas, lentil salad, and chicken burrito bowls. Store in containers.
- Dinners: Cook and prepare beef stew, baked ziti, and stir-fry veggies. Store in the fridge for quick reheating.
Daily (for Quick Meals):
- Breakfast: Grab a smoothie pack, heat pancakes, or enjoy scrambled eggs and veggies.
- Lunch: Grab your prepared wraps, salads, or rice bowls.
- Dinner: Reheat leftover stew, stir-fry, or bake fish for tacos.
This meal prep plan ensures your family enjoys healthy, easy-to-make, and budget-friendly meals throughout the week. It also helps streamline your meal prep so you can save time and money while still enjoying delicious meals!