We’ve got your busy week ahead all planned out with our free family meal plan. From nutritious breakfast, lunch, dinner and snack ideas, this sample family meal plan has it all!
Since becoming a mom, I am ALL about simple, fast and nutritious family meals. Throw in being a full time food blogger, by the end of the day, the last thing I want to think about it is what to cook, which is why I’ve put together a one week healthy family meal plan. So this week, I’ve got you covered with protein packed, veggie packed delicious breakfast, lunch, dinner ideas and snacks in between.
how to succeed at family meal planning?
Start with this one week healthy family meal plan as your guide and swap in for your family’s favourite proteins and veggies. Plan to have a family favourite meal for each family member for each night of the week and speckle in one or two new recipes from this healthy family meal plan.
one week healthy family meal plan
Day 1
Breakfast
Crustless Veggie Quiche – Sally Baking Addiction
Nutrition Breakdown
Calories: 129
CHO: 8g
Fat: 6g
Protein: 11g
AM Snack
Banana oatmeal muffins – Spinach For Breakfast
Nutrition Breakdown (2 muffins)
Calories: 424
CHO: 67g
Fat: 10g
Protein: 15g
Lunch
Grilled Ham and Pesto Sandwich – Brendid
Nutrition Breakdown
Calories: 448
CHO: 27g
Fat: 20g
Protein: 28g
PM Snack
Pumpkin Spice Energy Bites – Well Plated
Nutrition Breakdown (2 pieces)
Calories: 150
CHO: 26g
Fat: 4g
Protein: 4g
Dinner
Healthy Spaghetti Carbonara – Choosing Chia
Nutrition Breakdown
Calories: 376
CHO: 46g
Fat: 12g
Protein: 13g
Total Nutrition Breakdown
Calories: 1,537
CHO: 174g
Fat: 52g
Protein: 71g
Day 2
Breakfast
Strawberry Cream Overnight Oats – Lexis Clean Kitchen
Nutrition Breakdown
Calories: 310
CHO: 52g
Fat: 8g
Protein: 11g
AM Snack
Cinnamon Roll Apple Bread – Choosing Chia
Nutrition Breakdown
Calories: 292
CHO: 42g
Fat: 6g
Protein: 4g
Lunch
Thai Coconut Cauliflower Soup – Sweet Lizzy
Nutrition Breakdown
Calories: 320
CHO: 25g
Fat: 18g
Protein: 10g
PM Snack
Garlic Herb Baked Sweet Potato Fries – Spinach For Breakfast
Nutrition Breakdown
Calories: 238
CHO: 35g
Fat: 5g
Protein: 5g
Dinner
Italian Sausage Butternut Squash Gnocchi – Well Plated
Nutrition Breakdown
Calories: 421
CHO: 44g
Fat: 19g
Protein: 24g
Total Nutrition Breakdown
Calories: 1,581
CHO: 198g
Fat: 56g
Protein: 54g
Day 3
Breakfast
Easy Breezy Super Healthy Breakfast Egg Muffin – Creative Healthy Family
Nutrition Breakdown (4 muffins)
Calories: 228
CHO: 5g
Fat: 16g
Protein: 16g
AM Snack
Honey Lemon Quinoa Fruit Salad – Spinach For Breakfast
Nutrition Breakdown
Calories: 397
CHO: 68g
Fat: 10g
Protein: 12g
Lunch
Sweet Potato Tacos – Spinach For Breakfast
Nutrition Breakdown
Calories: 438
CHO: 63g
Fat: 12g
Protein: 14g
PM Snack
Vegan Coconut Rice Pudding – Choosing Chia
Nutrition Breakdown
Calories: 191
CHO: 30g
Fat: 4g
Protein: 5g
Dinner
Instant Pot Butter Chicken – Well Plated
Nutrition Breakdown
Calories: 439
CHO: 42g
Fat: 14g
Protein: 39g
Total Nutrition Breakdown
Calories: 1,693
CHO: 208g
Fat: 56g
Protein: 86g
If you’re enjoying the one week healthy family meal plan so far, you’re definitely going to want to get the rest of the week! Click the button below to start meal planning!
Contribution By:
RD2B Hannah Wilson & Sumeet Chopra
Updated on May 12th, 2022
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Safety And ideal says
This meal plan is a lifesaver! As a busy parent, it’s sometimes a struggle to come up with nutritious and delicious meals that the whole family will enjoy. These meal ideas are not only healthy but also practical and easy to prepare. Thanks for sharing this valuable resource – it’s going to make our week so much easier and healthier!
I think aslo is better list one
https://safetyideal.com/
Shelley Moorhead says
I am having trouble accessing the link for the meal plan.
Abbey Sharp says
Did you submit your email?
Khara says
The link to get a meal plan is broken. Can we still get the meal plan?
Abbey Sharp says
Yes absolutely. We are currently working through some site issues so it should be back up and running shortly (fingers crossed). In the mean time, you can send an email to [email protected] and we’ll have the meal plan sent your way.
Carlyn says
I love your site. tried the family meal plan and was amazing. Problem is that neither the Meal Plan link nor the email sign up links works. Any fix? I would really love to see the rest of the week and try other plans.
Abbey Sharp says
Hi Carlyn. We are aware of the problem and are working on getting it fixed. In the meantime, you can email my assistant at [email protected], let her know what meal plans you are interested in and she will send them over to you. Sorry for the inconvenience!
Carlyn says
Will do, thanks!
Angela Cardamone @marathonsandmotivation.com says
Yum, these all look like terrific recipes! I love that you included healthy snacks too!!
Abbey Sharp says
Totally! Snacks are key
Natalie says
Well all these delicious recipes fit perfectly in my healthy diet plan. I’m saving few to give it a try, definitely. Like that cauliflower coconut soup that is calling my name right now. I guess I’ll be making it tomorrow.
Abbey Sharp says
Amazing! Enjoy love