Weekly Family Meal Planner

### Weekly Summer Meal and Recipe Plan for a Family of Four #### Meal Plan Overview - **Breakfast**: Simple, nutritious, and quick to prepare. - **Snack**: Light and healthy. - **Lunch**: Balanced and easy to pack if needed. - **Dinner**: Varied and includes protein, vegetables, and grains. #### Family Member Rotation - **Day 1**: Member A - **Day 2**: Member B - **Day 3**: Member C - **Day 4**: Member D - **Day 5**: Member A - **Day 6**: Member B - **Day 7**: Member C --- ### Daily Meal Plan #### Day 1 **Breakfast**: Greek Yogurt with Honey and Mixed Nuts **Snack**: Apple Slices with Almond Butter **Lunch**: Grilled Chicken Salad with Mixed Greens and Vinaigrette **Dinner**: Baked Salmon with Quinoa and Steamed Broccoli #### Day 2 **Breakfast**: Scrambled Eggs with Spinach and Whole Grain Toast **Snack**: Carrot and Celery Sticks with Hummus **Lunch**: Turkey and Avocado Lettuce Wraps **Dinner**: Grilled Shrimp Skewers with Brown Rice and Roasted Vegetables #### Day 3 **Breakfast**: Smoothie with Banana, Spinach, and Almond Milk **Snack**: Mixed Berries (excluding strawberries and blueberries) **Lunch**: Quinoa Salad with Black Beans, Corn, and Bell Peppers **Dinner**: Chicken Stir-Fry with Vegetables and Cauliflower Rice #### Day 4 **Breakfast**: Oatmeal with Chia Seeds and Fresh Fruit **Snack**: Bell Pepper Strips with Guacamole **Lunch**: Tuna Salad with Lettuce and Cherry Tomatoes **Dinner**: Beef and Vegetable Kebabs with Couscous #### Day 5 **Breakfast**: Avocado Toast on Whole Grain Bread **Snack**: Hard-Boiled Eggs **Lunch**: Greek Salad with Feta, Olives, and Cucumber **Dinner**: Grilled Pork Chops with Sweet Potato Wedges and Green Beans #### Day 6 **Breakfast**: Smoothie Bowl with Almond Milk, Banana, and Seeds **Snack**: Cottage Cheese with Pineapple **Lunch**: Chicken Caesar Salad (No croutons) **Dinner**: Grilled Fish Tacos with Corn Tortillas and Mango Salsa #### Day 7 **Breakfast**: Whole Grain Pancakes with Maple Syrup **Snack**: Nuts and Dried Fruit Mix (No peanuts or coconut) **Lunch**: Roasted Vegetable and Hummus Wraps **Dinner**: Baked Chicken with Wild Rice and Steamed Asparagus --- ### Grocery List #### Produce - Spinach - Mixed Greens - Broccoli - Bell Peppers - Cherry Tomatoes - Avocado - Carrots - Celery - Apples - Bananas - Pineapple - Mango - Asparagus - Lettuce - Cucumber - Zucchini - Sweet Potatoes #### Protein - Greek Yogurt - Eggs - Chicken Breasts - Salmon Fillets - Shrimp - Turkey Breast - Ground Beef - Pork Chops - Canned Tuna #### Grains - Whole Grain Bread - Quinoa - Brown Rice - Couscous - Corn Tortillas - Whole Grain Pancake Mix #### Dairy/Alternatives - Almond Milk - Feta Cheese - Cottage Cheese - Hummus #### Pantry - Mixed Nuts (No peanuts) - Almond Butter - Chia Seeds - Olive Oil - Balsamic Vinegar - Vinaigrette - Black Beans - Canned Corn - Oats - Chia Seeds - Dried Fruit Mix (No peanuts or coconut) #### Condiments/Spices - Salt (low sodium) - Pepper - Garlic Powder - Onion Powder - Paprika - Oregano - Basil --- ### Estimated Cost (Prices can vary based on location and store, so these are approximate averages) - **Produce**: $50 - **Protein**: $80 - **Grains**: $20 - **Dairy/Alternatives**: $20 - **Pantry**: $30 - **Condiments/Spices**: $10 **Total Estimated Cost**: $210 --- ### Rotating Duties - **Day 1**: Member A (Shopping, Preparation, Cleanup) - **Day 2**: Member B (Shopping, Preparation, Cleanup) - **Day 3**: Member C (Shopping, Preparation, Cleanup) - **Day 4**: Member D (Shopping, Preparation, Cleanup) - **Day 5**: Member A (Shopping, Preparation, Cleanup) - **Day 6**: Member B (Shopping, Preparation, Cleanup) - **Day 7**: Member C (Shopping, Preparation, Cleanup) Enjoy your healthy and balanced meals!