Weekly Meal Plan for a Family of Four (March 24th – March 30th)
This meal plan offers a variety of options, considering both budget and meal prep efficiency. Feel free to adjust it based on your family’s preferences and dietary needs.
Weekly Meal Plan for a Family of Four
Sunday, March 24th Meal Plan
- Breakfast: Whole-wheat pancakes with fruit and yoghurt
- Lunch: Leftovers from dinner
- Dinner: Sheet pan fajitas with chicken, bell peppers, onions, and tortillas (use leftover fajita veggies for lunches later in the week)
Monday, March 25th Meal Plan
- Breakfast: Scrambled eggs with toast and fruit
- Lunch: Chicken or veggie fajita wraps with leftover fajita veggies, cheese, and salsa
- Dinner: One-pot lentil soup with crusty bread (lentils are budget-friendly and a good source of protein)
Tuesday, March 26th Meal Plan
- Breakfast: Oatmeal with nuts and seeds
- Lunch: Tuna salad sandwiches on whole-wheat bread with sliced vegetables
- Dinner: Salmon with roasted vegetables (salmon is a good source of omega-3 fatty acids)
Wednesday, March 27th Meal Plan
- Breakfast: Smoothie with yoghurt, fruit, and spinach
- Lunch: Leftover salmon with roasted vegetables
- Dinner: Vegetarian chilli with cornbread (hearty and budget-friendly)
Thursday, March 28th Meal Plan
- Breakfast: French toast with fruit and maple syrup
- Lunch: Leftover chilli with a side salad
- Dinner: Chicken stir-fry with rice and vegetables (use leftover chicken if you have some)
Friday, March 29th Meal Plan
- Breakfast: Eggs and sausage with whole-wheat biscuits
- Lunch: Grilled cheese sandwiches with tomato soup (classic comfort food)
- Dinner: Pizza night (make your own dough or buy pre-made crusts)
Saturday, March 30th Meal Plan
- Breakfast: Pancakes or waffles with fruit and whipped cream (weekend treat!)
- Lunch: Leftovers or build-your-own salad bar
- Dinner: Family’s choice – order takeout or experiment with a new recipe together
Tips:
- Cook a double batch of some meals (like chilli or lentil soup) to have leftovers for lunch.
- Involve your kids in meal prep tasks like washing vegetables or setting the table.
- Get creative with leftovers! Leftover chicken can be used in wraps, salads, or stir-fries.
- Utilize breakfast for dinner for a quick and easy meal.
- Plan a snack schedule with healthy options like fruits, vegetables, yoghurt, and whole-wheat crackers.
This is just a sample meal plan, so feel free to customize it to your family’s liking! Enjoy cooking and eating together!
Helpful Recipes For Individual Meals In Our Meal Plan
Whole-Wheat Pancakes with Fruit and Yogurt Meal Plan
These pancakes are packed with whole-wheat goodness and can be customized with your favourite fruits.
Ingredients:
- 1 cup whole-wheat flour
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1 1/2 cups milk (dairy or non-dairy)
- 1/2 cup plain yogurt
- 1 egg
- 1 tablespoon melted butter or coconut oil
- 1 teaspoon vanilla extract
- 1/2 cup fresh or frozen fruit (blueberries, raspberries, strawberries, etc.)
- Maple syrup or yogurt, for topping
Instructions:
- In a large bowl, whisk together the baking powder, flour baking, salt and salt.
- In a separate bowl, whisk together the milk, yoghurt, egg, melted butter, and vanilla extract.
- Pour the wet ingredients into the dry ingredients and stir just until combined. Be careful not to overmix! A few lumps are okay.
- Gently fold in the fruit.
- Heat a lightly greased griddle or frying pan over medium heat.
- Pour about 1/4 cup of batter per pancake onto the griddle.
- Cook for 2-3 minutes per side, or until bubbles appear on the surface and the edges start to set. Flip the pancakes and cook for another 1-2 minutes or until golden brown.
- Serve warm with a drizzle of maple syrup, a dollop of yoghurt, or your favourite toppings.
Tips:
- For thicker pancakes, use slightly less milk. For thinner pancakes, use slightly more milk.
- You can add a sprinkle of cinnamon or nutmeg to the batter for extra flavour.
- If the batter seems too thick, add a tablespoon or two of milk to thin it out.
- To keep pancakes warm, place them on a plate in a preheated oven (200°F) while you cook the remaining batter.
- This recipe can easily be doubled to make a larger batch.
Enjoy this delicious and nutritious breakfast option!
Sheet Pan Chicken Fajitas
This recipe is a perfect weeknight meal – easy to prepare, minimal cleanup, and full of flavour!
Ingredients:
- 1 ½ pounds boneless, skinless chicken breasts, sliced into thin strips
- 2 bell peppers (any colour combination you like), sliced into strips
- 1 red onion, sliced into wedges
- 2 tablespoons olive oil
- 2 teaspoons chilli powder
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and black pepper, to taste
- Fresh cilantro, chopped (for garnish)
- Lime wedges (for serving)
- 8-10 flour or corn tortillas, warmed
Instructions:
- Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper for easy cleanup (optional).
- In a large bowl, toss the chicken strips with olive oil, chilli powder, cumin, paprika, garlic powder, onion powder, salt, and pepper.
- Spread the chicken, bell peppers, and onions in a single layer on the prepared baking sheet.
- Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp. Flip the fajita veggies halfway through cooking for even browning.
- While the fajitas are cooking, warm the tortillas according to package instructions (microwave, stovetop, or wrapped in foil in the oven during the last few minutes of cooking).
- Once cooked, remove the sheet pan from the oven and sprinkle with fresh cilantro.
- Serve the fajitas immediately with warmed tortillas, lime wedges, and your favourite fajita toppings like salsa, guacamole, sour cream, shredded cheese, and pico de gallo.
Tips:
- You can add other vegetables to the sheet pan, such as sliced zucchini, mushrooms, or poblano peppers.
- If you prefer fajitas with a little char, switch your oven to broil for the last minute or two of cooking, keeping a close eye on the fajitas to avoid burning.
- Reserve leftover fajita veggies for lunches throughout the week. They can be added to wraps, salads, scrambled eggs, or quesadillas.
- Feel free to adjust the amount of spices to your taste preference.
Enjoy this easy and flavorful sheet pan fajita recipe!
Scrambled Eggs with Toast and Fruit – A Classic Breakfast Meal Plan
This is a quick and customizable breakfast option that’s perfect for any day of the week.
Ingredients:
- 2 eggs per person
- Milk (dairy or non-dairy), optional
- Salt and black pepper, to taste
- Butter or cooking oil
- 2 slices of bread per person (any type you like)
- Toppings for toast (optional): butter, jam, avocado, nut butter, etc.
- Fruit of your choice (fresh, frozen, or canned)
Instructions:
- Crack the eggs into a bowl and whisk them together with a splash of milk (optional) and a pinch of salt and pepper. The milk will add a touch of creaminess, but it’s not essential.
- Heat a non-stick pan over medium heat. Add a pat of butter or a drizzle of cooking oil.
- Once the butter is melted and the pan is hot, pour in the egg mixture.
- As the eggs begin to cook, gently use a rubber spatula to pull the cooked eggs from the edges of the pan towards the center, allowing the uncooked egg to fill in. Continue this process until the eggs are cooked to your desired consistency. Some people prefer them very soft and runny, while others like them more firm.
- While the eggs are cooking, toast your bread to your desired level of doneness.
- Once the eggs are cooked, remove them from the pan and season with additional salt and pepper to taste.
- Spread your toast with your desired topping (butter, jam, etc.) if using.
- Plate your scrambled eggs with the toast and your chosen fruit.
Tips:
- For extra creamy scrambled eggs, add a tablespoon or two of cream cheese, sour cream, or ricotta cheese to the whisked eggs.
- You can add chopped vegetables (onions, peppers, spinach) or cooked diced ham or sausage to the pan with the eggs while they cook for extra flavour and protein.
- To keep your scrambled eggs warm while you toast your bread, place them on a plate in a preheated oven (200°F) for a minute or two.
- Get creative with your fruit options! Berries, sliced banana, mango, pineapple, or grapefruit are all delicious choices. Frozen or canned fruit (in its own juices) can be a convenient option as well.
Enjoy this delicious and versatile breakfast!
