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One Week of Healthy Family Meal Plans


Updated March 02, 2014

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Planning meals saves time -- at the grocery store and at home.


Here's a week's worth of family dinner ideas. Each meal plan includes links to all the recipes, and a full ingredients list. I've also created one big shopping list for the whole week.

Night One: Linguine With Scallops

This meal plan includes a light pasta dish accompanied by honey mustard beets and a delicious salad. End your meal with a healthful fruit salad.

Night Two: Roast Pork Loin

Make this flavorful roast pork loin, sweet potatoes, and asparagus. Add a salad for a complete meal. Have a cookie or two for dessert.

Night Three: Baked Cod Provencal

Dinner includes baked cod provencal, brown rice, sautéed broccoli and a kale salad. For afterwards, indulge in some sorbet or make your own lemon ice.

Night Four: Vegetable Soup

Here's a hearty vegetable soup served with fresh bread and a protein-rich lentil and arugula salad. Dessert is Greek yogurt and berries.

Night Five: Roasted Chicken Breasts

This dinner features baked chicken, mashed potatoes and green beans. It's accompanied by an easy salad. A small dish of frozen yogurt caps off the meal.

Night Six: Chili Sauce Meat Loaf

Meat loaf, baked baby potatoes, carrot salad and sautéed zucchini. A low calorie baked pear serves as dessert.

Night Seven: Steak and Salad

Here's a great meal: steak and salad, plus wild rice, sautéed spinach and a strawberry dessert. End the meal with fresh strawberries in ginger cream.

Ingredients List

Here's everything you'll need for all seven dinners, plus desserts.

Grains and Cereals

  • bread crumbs
  • brown rice
  • linguine (whole wheat is best)
  • quick cooking oats
  • whole grain bread
  • whole grain rolls
  • wild rice

Chicken and Poultry

  • chicken breast halves (with the skin)
  • eggs

Beef and Pork

  • boneless center-cut pork loin
  • ground beef(the leanest you can find)
  • lean cuts of steak

Fish and Seafood

  • cod fillets
  • scallops

Fresh Fruits and Vegetables

  • Anjou pears
  • apples
  • arugula
  • asparagus
  • avocados
  • baby potatoes (red, white, blue or mixed)
  • bananas
  • beets
  • blueberries
  • broccoli
  • carrots
  • celery
  • grape tomatoes
  • green beans
  • kale
  • leeks
  • lemons
  • limes
  • mixed salad greens
  • onions
  • peaches
  • regular and Roma tomatoes
  • Romaine lettuce
  • seedless grapes (red and green)
  • shallots
  • spinach
  • strawberries
  • sweet potatoes
  • turnip
  • Yukon gold or russet potatoes
  • zucchini

Canned Fruits and Vegetables

  • capers
  • pitted black olives
  • 28-ounce can chopped tomatoes

Dairy Products

  • butter
  • cream and/or milk
  • feta cheese
  • Greek yogurt (plain or vanilla)
  • Havarti cheese
  • mild goat cheese
  • Parmesan cheese
  • sour cream (low or non-fat)

Fats and Oils

  • olive oil
  • vegetable spray


  • brown sugar
  • honey
  • maple syrup
  • sugar


  • Dijon mustard
  • honey mustard or ranch dressing (look for low-fat versions)
  • ranch dressing
  • Worcestershire sauce

Seasonings, Herbs and Spices


  • bay leaves
  • cayenne pepper
  • cinnamon
  • crystalized ginger
  • cumin
  • fresh basil
  • fresh mint
  • fresh parsley
  • fresh rosemary
  • fresh sage
  • fresh and dried oregano
  • fresh and dried thyme
  • garlic
  • ginger
  • nutmeg
  • salt and pepper
  • almonds
  • beef or vegetable broth
  • brown or green lentils
  • chocolate chip cookie dough (optional)
  • dates
  • dry white wine (or white cooking wine)
  • frozen yogurt
  • orange juice
  • pineapple juice
  • raisins
  • red wine vinegar
  • sorbet
  • walnuts
  • white balsamic vinegar
  • white wine vinegar
  • low-fat milk, water, juice or your favorite beverages

  • *If you make your own spelt bread:

  • spelt flour
  • bread machine yeast
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