Family meal plan & shopping

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WEEKLY PLAN · WHOLE FOODS · RECOVERY WEEK

Family meal plan & shopping

Two adults, a 4-year-old and a 1.5-year-old. Simple meals, minimal weekday cooking, and planned work lunches. Built around the current Whole Foods cart.

$171.51 Current cart estimate
7 days Flexible dinner plan
2 packs Flour tortillas

Cart total is the estimate you reported; weighted produce and meat may change the final amount. The total includes the added broth, crackers and other cart items.

1. Sunday: gentle prep, not a marathon

Only do what feels manageable. It's fine to skip prep and cook something easy each day.

2. The seven-day meal plan

Dinner serves the family. Lunch is a suggestion for the working adult; the 4-year-old eats lunch at school on weekdays.

Day 1
Rotisserie chicken bowls
Chicken, rice, green beans.
Dinner Save chicken for lunch
Day 2
Spinach, egg & cheese quesadillas
Eggs, spinach, cheddar, tortillas; serve fruit on the side.
Easy dinner
Day 3
Salmon, rice & zucchini
Use the 1 lb salmon fillet with rice and a vegetable.
Dinner
Day 4
Beef and bean tacos
Ground beef, tortillas, cheddar, avocado and broccoli slaw. Add beans from the pantry if available.
Dinner
Day 5
Chicken pasta
Chicken breast, pasta, spinach and butter or your usual sauce.
Dinner
Day 6
Fish sticks & vegetables
Fish sticks, cauliflower or green beans, and rice or pasta.
Low effort
Day 7
Chicken and roasted vegetables
Chicken breast or drumsticks with cauliflower, zucchini or remaining vegetables. Use the soup as an alternative if everyone is tired.
Flexible

3. Breakfast & lunch rotation

4. Shopping sanity check

These items are already in the cart unless marked optional. Check off items once you confirm them in your order.

5. Leftovers & food safety

  • Pack work lunch portions before dinner is served, when possible.
  • Refrigerate cooked food within two hours. Use most cooked leftovers within 3–4 days, or freeze portions for later.
  • Keep the plan flexible. Soup, eggs, waffles or fish sticks are valid dinners during a recovery week.
  • For the toddler, serve foods in safe sizes and textures; avoid whole grapes, whole nuts and other choking hazards.
  • Don't count on school resuming Monday until your child meets the school's illness policy and is well enough to attend.