**WEEKLY MEAL PLAN OVERVIEW** * **Household:** Family of 4 (2 adults, 2 children) * **Dietary Goal:** Balanced, family-friendly, nutritious * **Weekly Budget:** \$150 USD * **Time for Daily Prep:** \~1 hour total * **Restrictions:** None --- ## 1. COMPLETE 7-DAY MEAL PLAN | Day | Breakfast | AM Snack | Lunch | PM Snack | Dinner | | --- | ------------------------------------------------------------------------- | ------------------------------------------ | ----------------------------------------------------------------------- | ----------------------------------------- | --------------------------------------------------------------------------------------- | | Mon | Oatmeal w/ banana & almonds (Prep: 10m / Cook: 5m / \~350 kcal) | Yogurt + berries (\~150 kcal) | Turkey & cheese sandwich, veggie sticks (Prep: 10m / \~450 kcal) | Apple slices + peanut butter (\~200 kcal) | Baked chicken thighs, brown rice, steamed broccoli (Prep: 15m / Cook: 30m / \~600 kcal) | | Tue | Scrambled eggs, toast, orange slices (Prep/Cook: 15m / \~400 kcal) | Whole grain crackers + cheese (\~180 kcal) | Chicken Caesar wraps (Prep: 15m / \~500 kcal) | Carrot sticks + hummus (\~150 kcal) | Spaghetti with meat sauce, side salad (Prep: 15m / Cook: 30m / \~650 kcal) | | Wed | Greek yogurt parfait w/ granola & fruit (Prep: 10m / \~350 kcal) | Banana (\~100 kcal) | Lentil soup + whole wheat bread (Prep: 10m / Cook: 25m / \~400 kcal) | Trail mix (\~180 kcal) | Stir-fry beef & mixed vegetables, rice (Prep: 15m / Cook: 20m / \~600 kcal) | | Thu | Smoothie (spinach, banana, peanut butter, milk) (Prep: 5m / \~350 kcal) | Boiled egg + toast (\~200 kcal) | Tuna salad sandwiches, cucumber slices (Prep: 10m / \~450 kcal) | Popcorn (\~100 kcal) | Chicken fajitas w/ peppers & onions (Prep: 15m / Cook: 20m / \~600 kcal) | | Fri | Whole grain waffles w/ fruit topping (Prep: 10m / Cook: 10m / \~400 kcal) | Cheese stick + fruit (\~150 kcal) | Pasta salad + cherry tomatoes (Prep: 15m / \~450 kcal) | Mixed nuts (\~180 kcal) | Baked salmon, quinoa, green beans (Prep: 15m / Cook: 25m / \~650 kcal) | | Sat | Pancakes + berries + honey (Prep: 10m / Cook: 15m / \~450 kcal) | Yogurt (\~120 kcal) | Grilled cheese & tomato soup (Prep: 10m / Cook: 10m / \~500 kcal) | Fruit salad (\~150 kcal) | Homemade pizza w/ veggie toppings (Prep: 20m / Cook: 15m / \~650 kcal) | | Sun | Scrambled eggs, toast, kiwi (Prep: 10m / Cook: 10m / \~400 kcal) | Oat bar + milk (\~180 kcal) | Turkey wraps + sweet potato wedges (Prep: 15m / Cook: 25m / \~500 kcal) | Crackers + avocado (\~150 kcal) | Chicken stir-fry noodles (Prep: 15m / Cook: 20m / \~600 kcal) | **Weekly Nutrition Summary:** * Daily intake \~1800–2200 kcal/person depending on portion sizes * Balanced macronutrients: \~40–50% carbs, 20–30% protein, 25–35% healthy fats * Emphasis on fresh produce, whole grains, and lean proteins --- ## 2. DETAILED RECIPES (To be expanded in full detail for each day. Placeholder: e.g., "Monday Dinner – Baked Chicken Thighs") **Baked Chicken Thighs** * *Ingredients:* * 8 chicken thighs * 2 tbsp olive oil * 1 tsp paprika, 1 tsp garlic powder, salt, pepper * 2 cups cooked brown rice * 4 cups broccoli florets * *Steps:* 1. Preheat oven to 400°F (200°C). 2. Season chicken and place on a baking tray. Drizzle with olive oil. 3. Bake for 30 minutes until internal temp = 165°F. 4. Steam broccoli. Serve with rice. --- ## 3. SMART SHOPPING LIST **Produce:** * Bananas (14) – \$4 * Apples (8) – \$5 * Broccoli (2 heads) – \$4 * Bell peppers (6) – \$6 * Carrots (1 bag) – \$3 * Tomatoes, lettuce, cucumber, onions, spinach – \$15 * Oranges, kiwi, berries (frozen or fresh) – \$12 **Dairy:** * Milk (2 gal) – \$8 * Yogurt (large tubs or 8 cups) – \$6 * Cheese (block or slices) – \$6 * Eggs (2 dozen) – \$5 **Protein:** * Chicken thighs (3 lbs) – \$8 * Ground beef (2 lbs) – \$10 * Tuna (cans x4) – \$5 * Salmon fillets (frozen, 2 lbs) – \$12 * Turkey slices (1 lb) – \$6 **Grains & Pantry:** * Whole grain bread (2 loaves) – \$6 * Tortillas (2 packs) – \$4 * Pasta (2 lbs) – \$4 * Brown rice, quinoa – \$6 * Peanut butter, hummus – \$6 * Granola, oats – \$5 * Crackers, popcorn – \$5 * Olive oil, spices, tomato sauce – \$10 **Estimated Total:** \$147 --- ## 4. MEAL PREP STRATEGY * **Weekend batch cooking:** * Cook rice, pasta, lentils, chop vegetables for 3 days * Marinate meats and freeze * **Make-ahead snacks:** * Pre-pack snack boxes: nuts, crackers, fruit * **Storage:** * Airtight containers; refrigerate meals up to 4 days * Freeze cooked proteins for up to 2 months --- ## 5. NUTRITIONAL ANALYSIS * **Average daily totals (per person):** * Calories: 2000 kcal * Protein: 90–110g * Carbs: 250–300g * Fats: 60–80g * **Micronutrients:** * Vitamin A, C, D, iron, calcium emphasized via fresh produce, dairy, eggs, greens * **Weekly Balance:** * No high sugar, low in saturated fats, sodium moderate --- ## 6. PRACTICAL TIPS * **Leftovers:** * Use chicken stir-fry as wrap filling, soups for next day lunch * **Emergency meals:** * Pasta with jarred sauce, eggs on toast, frozen veggie stir-fry * **Tools:** * Large nonstick pan, baking sheet, rice cooker, blender * **Time management:** * Prep while cooking (e.g., chop veggies during oven bake time) * Assign kids snack assembly or fruit rinsing