Weekly Meal Plans

🌿 Herb-Grilled Chicken (for 5)

Ingredients:

• 5 boneless, skinless chicken breasts (or thighs if preferred)
• 4 tbsp olive oil
• 3 tbsp lemon juice (fresh squeezed)
• 3 garlic cloves, minced
• 1 ¼ tsp salt
• ¾ tsp black pepper
• 1 ½ tsp dried oregano (or 1 ½ tbsp fresh)
• 1 ½ tsp dried thyme (or 1 ½ tbsp fresh)
• 1 ½ tsp dried rosemary (or 1 ½ tbsp fresh, chopped)
• Optional: pinch of red pepper flakes

Instructions:

1. Mix olive oil, lemon juice, garlic, salt, pepper, and herbs in a bowl.
2. Add chicken to a dish or large resealable bag, coat with marinade.
3. Refrigerate 30 minutes–4 hours.
4. Grill over medium-high heat, 5–7 minutes per side, until internal temp is 165°F (74°C).
5. Rest 5 minutes before slicing or serving.

🥗 Garden Salad (for 5)

Ingredients:

• 2 heads romaine lettuce (or 10 cups spring mix)
• 2 cucumbers, sliced
• 3 medium tomatoes, chopped or sliced
• 1 red bell pepper, sliced
• 1 small red onion, thinly sliced
• 2 carrots, shredded
• Optional: 1 cup crumbled feta or shredded cheese

Dressing (makes ~¾ cup, enough for 5 servings):

• 5 tbsp olive oil
• 2 tbsp red wine vinegar (or balsamic)
• 1 ½ tsp Dijon mustard
• 1 tsp honey or maple syrup
• ½ tsp salt
• ¼ tsp pepper

Instructions:

1. Chop all veggies and place in a large salad bowl.
2. Whisk dressing ingredients or shake in a jar until combined.
3. Toss salad with dressing right before serving.

🍌🍨 Make Your Own Banana Split 

🍝 Spaghetti Bolognese (Serves 5)

Ingredients:

• 1 lb (450 g) spaghetti
• 1 lb (450 g) ground beef or ground turkey
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 medium carrot, grated or finely chopped
• 1 celery stalk, finely chopped (optional)
• 1 (28 oz) can crushed tomatoes
• 2 tbsp tomato paste
• 1 tsp dried oregano
• 1 tsp dried basil
• ½ tsp salt (adjust to taste)
• ¼ tsp black pepper
• ½ tsp sugar (optional, to balance acidity)
• 2 tbsp olive oil
• Fresh parsley, chopped (optional, for garnish)
• Grated Parmesan cheese (optional)

Instructions:

1. Heat olive oil in a large skillet or saucepan over medium heat.
2. Add onions, carrot, and celery; sauté for 5–6 minutes until softened.
3. Add garlic and cook 1 minute until fragrant.
4. Add ground meat, breaking it up with a spatula, cook until browned.
5. Stir in tomato paste, crushed tomatoes, oregano, basil, salt, pepper, and sugar.
6. Reduce heat, cover partially, and simmer 20–25 minutes, stirring occasionally.
7. Meanwhile, cook spaghetti according to package directions. Drain and set aside.
8. Taste sauce and adjust seasoning. Serve Bolognese over spaghetti, topped with parsley and Parmesan if desired.

🧄 Garlic Bread (Serves 5)

Ingredients:

• 1 French baguette or Italian bread loaf
• ½ cup (1 stick) unsalted butter, softened
• 3 garlic cloves, minced
• 1 tsp dried parsley (or 1 tbsp fresh, chopped)
• Optional: pinch of salt

Instructions:

1. Preheat oven to 375°F (190°C).
2. Slice bread in half lengthwise.
3. Mix butter, garlic, parsley, and salt in a small bowl.
4. Spread garlic butter evenly on each bread half.
5. Place on a baking sheet and bake 10–12 minutes until golden and toasty.
6. Slice and serve warm alongside spaghetti.

🍣 Baked salmon with roasted vegetables

Ingredients

For the Salmon:

• 4 salmon fillets (6–8 oz each)
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tbsp fresh lemon juice
• 1 tsp lemon zest
• 1 tsp dried dill (or 1 tbsp fresh dill)
• Salt and pepper to taste
• Lemon slices for garnish

For the Roasted Vegetables:

• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 zucchini, sliced
• 1 red onion, chopped
• 1 cup cherry tomatoes
• 2 tbsp olive oil
• 1 tsp dried Italian herbs (or mix of oregano, basil, thyme)
• Salt and pepper to taste

Instructions

1. Preheat Oven:
   Preheat oven to 400°F (200°C).
2. Prepare Vegetables:
    
   • In a large bowl, toss bell peppers, zucchini, red onion, and cherry tomatoes with olive oil, Italian herbs, salt, and pepper.
   • Spread evenly on a baking sheet. Roast in oven for 20 minutes.

1. Prepare Salmon:
    
   • While vegetables start roasting, mix olive oil, garlic, lemon juice, lemon zest, dill, salt, and pepper in a small bowl.
   • Place salmon fillets on a separate lightly greased baking sheet or pan. Brush the mixture over the salmon.

1. Bake Everything Together:
    
   • After vegetables have roasted 20 minutes, push them to the sides of the pan if needed and place the salmon in the oven.
   • Bake salmon and vegetables for 12–15 more minutes, or until salmon is cooked through and flakes easily with a fork.

1. Serve:
    
   • Plate salmon with roasted vegetables. Garnish with lemon slices and a sprinkle of fresh dill if desired.

Tip: For extra flavor, drizzle a little balsamic glaze over the vegetables before serving.

🥧 Chicken Pot Pie Recipe

Ingredients

• 1 lb boneless, skinless chicken breasts (cooked & diced)
• 1 cup carrots (sliced)
• 1 cup frozen peas
• ½ cup celery (sliced)
• ⅓ cup butter
• ⅓ cup all-purpose flour
• 1 small onion (chopped)
• 2 cups chicken broth
• 1 cup milk
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp dried thyme (optional)
• 2 unbaked pie crusts (store-bought or homemade)

Instructions

1. Preheat oven to 425°F (220°C).
2. Cook the filling base: In a large skillet or saucepan, melt the butter. Add onions, carrots, and celery. Cook until softened (about 5 minutes). Stir in flour, salt, pepper, and thyme until well blended.
3. Make the sauce: Gradually stir in chicken broth and milk. Cook and stir until thickened and bubbling.
4. Add chicken & peas: Stir in diced chicken and peas. Remove from heat.
5. Assemble the pie: Place one pie crust in a 9-inch pie dish. Pour in the chicken mixture. Cover with the second crust. Seal edges and cut small slits on top for steam to escape.
6. Bake: Place pie on a baking sheet to catch spills. Bake 30–35 minutes, until crust is golden brown.
7. Cool & serve: Let rest for 10 minutes before slicing.

🍲 Chicken & Veggie Stir-Fry with Rice

Servings: 4

Ingredients

• 1 lb boneless, skinless chicken breast (cut into bite-sized strips)
• 2 tbsp vegetable oil (or sesame oil for more flavor)
• 1 red bell pepper (sliced)
• 1 cup broccoli florets
• 1 cup snap peas or green beans
• 1 carrot (sliced thin)
• 1 small onion (sliced)
• 3 cloves garlic (minced)
• 1 tsp fresh ginger (grated, optional)
• 3 cups cooked rice (white or brown)

For the Stir-Fry Sauce

• ¼ cup low-sodium soy sauce
• 2 tbsp oyster sauce (or hoisin for sweeter flavor)
• 1 tbsp cornstarch mixed with 3 tbsp water (slurry for thickening)
• 2 tbsp honey or brown sugar
• 1 tbsp rice vinegar (or lime juice)
• ½ tsp red pepper flakes (optional, for heat)

Instructions

1. Cook the rice first and keep warm.
2. Prepare the sauce: In a bowl, whisk soy sauce, oyster sauce, honey, vinegar, and cornstarch slurry. Set aside.
3. Cook the chicken: Heat 1 tbsp oil in a large skillet or wok over medium-high heat. Add chicken, season lightly with salt and pepper, and stir-fry until golden and cooked through (about 5–6 minutes). Remove chicken and set aside.
4. Cook the veggies: Add remaining oil. Stir-fry onions, carrots, and broccoli for about 3 minutes. Add bell pepper, snap peas, garlic, and ginger. Cook another 2–3 minutes until tender-crisp.
5. Combine: Return chicken to the pan. Pour in the sauce, stirring until it thickens and coats everything (2–3 minutes).
6. Serve: Spoon stir-fry over bowls of warm rice. Garnish with sesame seeds or chopped green onions if desired.

🍔 Beef Burgers with Sweet Potato Fries & Coleslaw (Serves 5)

Ingredients

For the Burgers:

• 2 lbs ground beef (80/20 for juiciness)
• 1 ¼ tsp salt
• ¾ tsp black pepper
• 1 ¼ tsp garlic powder
• 1 ¼ tsp onion powder
• 5 burger buns
• Toppings: 5 slices cheese (optional), lettuce, tomato, onion, pickles, ketchup, mustard, mayo

For the Sweet Potato Fries:

• 3 large sweet potatoes (cut into thin fries)
• 3 tbsp olive oil
• 1 ½ tsp paprika
• ¾ tsp garlic powder
• ¾ tsp salt
• ¾ tsp black pepper

For the Coleslaw:

• 5 cups shredded cabbage (green or mix of green & purple)
• 1 ¼ cups shredded carrots
• ⅔ cup mayonnaise
• 1 ¼ tbsp apple cider vinegar
• 1 ¼ tbsp honey (or sugar)
• ¾ tsp celery seed (optional)
• Salt & pepper to taste

Instructions

1. Fries: Preheat oven to 425°F (220°C). Toss sweet potato fries with oil + seasonings. Spread on baking sheet. Bake 25–30 min, flipping halfway, until crisp.
2. Coleslaw: In a bowl, whisk mayo, vinegar, honey, celery seed, salt & pepper. Add cabbage & carrots. Toss to coat. Chill until serving.
3. Burgers: Preheat grill/skillet to medium-high. Mix ground beef with seasonings. Shape into 5 patties (make a small dimple in center). Cook 4–5 min per side for medium, or longer for well-done. Add cheese in last minute if desired. Toast buns.
4. Assemble & serve: Build burgers with toppings, plate with fries & coleslaw.

🧺 Picnic-Style Meal (Serves 5)

🍝 Cold Pasta Salad

Ingredients

• 1 lb (16 oz) rotini or bowtie pasta
• 1 cup cherry tomatoes (halved)
• 1 cup cucumber (diced)
• 1 cup bell peppers (any color, diced)
• ½ cup red onion (thinly sliced)
• 1 cup black olives (sliced)
• 1 cup mozzarella balls or cubed cheese
• 1 cup Italian dressing (store-bought or homemade)
• 2 tbsp fresh parsley (chopped)

Instructions

1. Cook pasta until al dente, drain, and rinse with cold water.
2. Toss with tomatoes, cucumber, peppers, onion, olives, cheese, and Italian dressing.
3. Chill at least 1 hour before serving. Garnish with parsley.

🍢 Grilled Veggie & Meat Skewers

Ingredients

• 1 ½ lbs chicken breast or beef steak or shrimp (your choice, cut into bite-sized pieces)
• 1 zucchini (thick slices)
• 1 red bell pepper (chunks)
• 1 yellow bell pepper (chunks)
• 1 red onion (chunks)
• 1 cup mushrooms (whole or halved)
• 3 tbsp olive oil
• 2 tbsp soy sauce
• 2 tbsp lemon juice
• 2 cloves garlic (minced)
• 1 tsp dried oregano
• Salt & pepper to taste
• Wooden or metal skewers

Instructions

1. Mix olive oil, soy sauce, lemon juice, garlic, oregano, salt & pepper in a bowl.
2. Add meat and veggies, toss to coat. Marinate 30+ minutes.
3. Thread meat and veggies alternately onto skewers.
4. Grill over medium heat 10–12 minutes (chicken/beef) or 5–7 minutes (shrimp), turning occasionally until cooked through.

🍉 Fresh Fruit Platter

Suggested Fruits (mix of colors & textures):

• Watermelon (wedges)
• Pineapple (chunks)
• Grapes (red & green)
• Strawberries (halved)
• Blueberries
• Kiwi (sliced)
• Orange wedges

Assembly Tip: Arrange in sections or in a rainbow pattern for a pretty picnic look. Optional: Serve with a yogurt-honey dip.