Quick weekly meal plan (30 minutes)
Lunches and dinners ready in half an hour or less, for busy days.
It's loaded into your week and you can change anything.
The plan
Shopping list
Quantities for 4 people
Produce
- garlic4
- onion3
- red onion2
- mushroom32 tbsp
- cauliflower1
- lettuce2
- romaine lettuce1
- lemon3
- mixed greens64 tbsp
- bell pepper1
- yellow bell pepper2
- red bell pepper2
- avocado2
- cucumber2
- parsley3 tbsp
- tomato6
- cherry tomato32 tbsp
- carrot3
- zucchini2
Meat
- shrimp2.25 lb
- lean ground beef1.75 lb
- chicken breast8
Deli
- ham14 oz
- cooked ham16
Dairy
- milk1 qt
- butter5.75 oz
- cheese3.5 oz
- cream cheese2 tbsp
- mozzarella cheese16
- parmesan cheese2.25 oz
- grated parmesan cheese2 tbsp
- grated cheese5.75 oz
- plain yogurt4 tbsp
Pantry
- oil4 tbsp
- olive oil9 tbsp
- garlic powder0.5 tbsp
- rice14 oz
- tuna2 can
- gluten-free oats1.5 tbsp
- gluten-free crouton16 tbsp
- flour2.75 oz
- egg1
- hard-boiled egg3
- bow tie pasta2.25 lb
- mustard0.5 tbsp
- dijon mustard0.5 tbsp
- nutmeg0.5 tbsp
- smoked paprika0.5 tbsp
- sweet paprika0.5 tbsp
- pepper0.5 tbsp
- salt1.5 tbsp
- gluten-free worcestershire sauce0.5 tbsp
- sunflower seed4 tbsp
- gluten-free tortilla4
- vinegar1 tbsp
Bakery
- gluten-free bread16
Meal prep: what to make ahead
🍲 Cook and freeze: Homemade Burgers
For Tue, Sat · portioned in the freezer
🍲 Cook and freeze: Creamy Mashed Cauliflower
For Tue · portioned in the freezer
🥫 Make the sauces and bases (Sauce)
For Chicken Caesar Salad (Fri) · freeze in portions
🥩 Portion and prep: shrimp
For Shrimp and Vegetable Stir-Fry (Mon), Shrimp and Vegetable Stir-Fry (Sun) · marinate or pre-cook
🥩 Portion and prep: lean ground beef
For Homemade Burgers (Tue), Homemade Burgers (Sat) · marinate or pre-cook
🥩 Portion and prep: chicken breast
For Grilled Chicken Wraps (Wed), Chicken Caesar Salad (Fri), Chicken, Avocado, and Veggie Bowl (Fri) · marinate or pre-cook
🥬 Wash and chop: Onion, Red bell pepper, Yellow bell pepper, Red onion, Garlic, Carrot
For Lettuce, Tomato, and Egg Salad (Mon), Shrimp and Vegetable Stir-Fry (Mon), Homemade Burgers (Tue), Grilled Chicken Wraps (Wed), Rice with Tuna (Wed)… · keeps 3-4 days
It's loaded into your week and you can change anything.