Balanced weekly meal plan
A week of home-cooked lunches and dinners that balances legumes, fish, vegetables and meat without repeats.
It's loaded into your week and you can change anything.
The plan
Shopping list
Quantities for 4 people
Produce
- swiss chard1 pack
- eggplant1
- squash1
- onion6
- red onion2
- cauliflower1
- garlic clove8
- spinach1 pack
- lemon1
- bell pepper4
- potato12
- parsley1.5 tbsp
- leek3
- rosemary1 tbsp
- fresh rosemary1 tbsp
- tomato4
- carrot7
- winter squash11 oz
- zucchini2
Meat
- pork shoulder2.75 lb
- shrimp9.25 oz
- ground beef1 lb
- lean ground beef14 oz
- hake fillet1.75 lb
- beef tenderloin1.25 lb
- cut-up chicken1.75 lb
Deli
- ham5.25 oz
- bacon5.25 oz
Dairy
- milk1.25 qt
- butter4 oz
- mozzarella16 oz
- cream cheese2 tbsp
- mozzarella cheese4.75 oz
- parmesan cheese2 tbsp
- grated cheese7 oz
- ricotta1 lb
Pantry
- oil1 qt
- olive oil4.5 tbsp
- garlic powder0.5 tbsp
- rice1.75 lb
- pea2 can
- tuna2 can
- gluten-free oats1 tbsp
- saffron0.5 tbsp
- chicken broth3.5 cup
- vegetable broth1.5 qt
- angel hair pasta3.5 oz
- chickpea2 can
- flour2.75 oz
- chickpea flour21.5 tbsp
- egg11
- hard-boiled egg2
- mayonnaise7 oz
- mustard0.5 tbsp
- nutmeg0.5 tbsp
- breadcrumbs8.75 oz
- paprika0.5 tbsp
- smoked paprika0.5 tbsp
- sweet paprika0.5 tbsp
- pepper0.5 tbsp
- baking powder0.5 tbsp
- salt3.5 tbsp
- cannelloni sheet12
- lasagna sheet12
- crushed tomato3.5 lb
- thyme0.5 tbsp
Drinks
- white wine0.75 cup
Meal prep: what to make ahead
🍲 Cook and freeze: Homemade Burgers
For Tue · portioned in the freezer
🍲 Cook and freeze: Oven-Roasted Vegetables
For Tue · portioned in the freezer
🍲 Cook and freeze: Swiss Chard and Ricotta Cannelloni
For Wed · portioned in the freezer
🍲 Cook and freeze: Chickpea and Spinach Stew
For Thu · portioned in the freezer
🍲 Make ahead: Vegetable Soup
For Fri · keeps ~3-4 days in the fridge
🍲 Cook and freeze: Shrimp and Leek Pie
For Sat · portioned in the freezer
🍲 Cook and freeze: Meat Lasagna
For Sun · portioned in the freezer
🍲 Cook and freeze: Creamy Mashed Cauliflower
For Sun · portioned in the freezer
🥫 Make the sauces and bases (Stock)
For Arroz con Pollo (Chicken and Rice) (Wed), Vegetable Soup (Fri) · freeze in portions
🍚 Cook a big pot of pea
For Russian Potato Salad (Mon), Arroz con Pollo (Chicken and Rice) (Wed) · keeps 3-4 days
🍚 Cook a big pot of rice
For Arroz con Pollo (Chicken and Rice) (Wed), Rice with Tuna (Fri) · keeps 3-4 days
🥬 Wash and chop: Carrot, Onion, Red onion, Bell pepper, Squash, Garlic clove
For Russian Potato Salad (Mon), Homemade Burgers (Tue), Oven-Roasted Vegetables (Tue), Arroz con Pollo (Chicken and Rice) (Wed), Roast Pork Shoulder (Thu)… · keeps 3-4 days
It's loaded into your week and you can change anything.