14-day meal plan for a family of 5

Cater to the unique needs of your larger family with our 14-day meal plan for a family of five. Offering a range of wholesome and crowd-pleasing recipes, this plan ensures that everyone gets a taste of delicious and nutritious meals. Simplify meal planning for your family of five with this diverse and satisfying menu.

Complete meal plan

Free shopping list

Article reviewed

14-day meal plan for a family of 5 photo cover

Meal plan grocery list

Chicken breasts

Ground beef or turkey

Whole-grain pasta

Brown rice

Mixed vegetables

Eggs

Milk

Cheese

Greek yogurt

Whole-grain bread

Apples

Bananas

Broccoli

Tomatoes

Potatoes

Spinach

Lentils

Berries

Olive oil

Water

Share this list

Meal plan overview

Cater to the nutritional needs of a larger family with our 14-day meal plan for a family of five. Offering a range of wholesome and crowd-pleasing recipes, this plan ensures that everyone gets a taste of delicious and nutritious meals. Simplify meal planning for your family of five with this diverse and satisfying menu.

14-day meal plan for a family of 5 exemplary product

Foods to eat

Family-Friendly Dinners: Plan meals like spaghetti, stir-fry, or tacos that can be customized to individual preferences.
Batch Cooking: Prepare large batches of soups, stews, or casseroles for easy reheating on busy days.
Balanced Nutrients: Include a mix of lean proteins (chicken, fish, tofu), whole grains, and colorful vegetables.
Family Salad Nights: Build custom salads with various toppings and dressings for a refreshing and versatile dinner.
Healthy Snacks: Keep fruit slices, yogurt, nuts, and cut vegetables easily accessible for quick family snacks.
Meal Prepping: Spend time on weekends prepping ingredients to streamline cooking during the week.
Hydration: Ensure everyone stays hydrated with water, herbal teas, and occasional fruit-infused drinks.
Fruit Desserts: Choose fruit-based desserts like baked apples or yogurt parfaits for a healthier sweet option.
Customizable Breakfasts: Offer a variety of breakfast options like oatmeal, yogurt bowls, and whole-grain toast.
Family Cooking Time: Involve family members in meal preparation to encourage connection and shared responsibilities.

✅ Tip

Implement a ""build-your-own"" meal night, like tacos or salad bowls, to cater to individual tastes while keeping meal prep simple.

Foods not to eat

Excessive Processed Foods: Minimize reliance on heavily processed snacks and convenience foods for better nutrition.
Added Sugars: Limit sugary drinks and desserts to promote overall family health.
Unhealthy Snacking: Be mindful of mindless snacking and encourage balanced snack choices.
Individual Dietary Needs: Adjust the meal plan based on individual preferences, allergies, and nutritional needs.
Regular Family Communication: Discuss meal preferences and rotate favorite dishes to keep everyone satisfied.
Regular Health Checks: Monitor overall family health, including nutritional needs and well-being, regularly.
Consult a Healthcare Professional: For concerns about family nutrition or individual health, consult with a healthcare provider.

Main benefits

The 14-day meal plan for a family of 4 balances diverse tastes and nutritional needs, offering a variety of dishes that cater to both adults and children, ensuring a balanced diet for the whole family.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

To feed a larger family, these ingredient alternatives can add variety and nutrition.

Replace chicken breasts with chicken drumsticks for a more economical option.
Swap ground beef with ground turkey for a leaner protein.
Use whole-grain rolls instead of whole-grain bread for sandwiches.
Try using sweet potato fries instead of regular potatoes for a fun side.
Substitute Greek yogurt with plain yogurt for a different taste.

How to budget on this meal plan

Chicken breasts and ground beef or turkey are key ingredients that can be bought in bulk. Whole-grain pasta and brown rice offer variety and are often cheaper when purchased in larger quantities. Mixed vegetables, eggs, and milk can be more cost-effective when bought in bulk. Greek yogurt, whole-grain bread, and apples are also more affordable in larger sizes.

Download the grocery list for FREE

✔️ Add and remove items
✔️ Sort items by store aisles
✔️ Share the list with your partner

Extra tips

Any healthy snack ideas?

Snacks that are easy to prepare and serve for a family of five:

Assorted fruit slices
Cheese cubes and grapes
Homemade muffins or scones
Mixed vegetable platter
Nachos with salsa and cheese
Oatmeal cookies
DIY mini wrap station

What should I drink on this meal plan?

For family health, water is the best hydrating drink. Homemade fruit juices, in moderation, provide vitamins without added sugars. Milk, whether dairy or plant-based, is rich in essential nutrients. Herbal teas like chamomile are suitable for all ages. Smoothies are a great way to combine fruits and vegetables for everyone to enjoy.

How to get even more nutrients?

For family diets, it’s important to cater to various nutritional needs while making meals enjoyable for everyone. Offering a variety of proteins, from meat to plant-based sources, ensures that everyone gets their required intake. Whole grains and a mix of vegetables provide the fiber and vitamins necessary for good health. Incorporating healthy fats from sources like nuts, seeds, and cooking oils can enhance flavor and contribute to heart health, making meals both nutritious and delicious.

Meal plan suggestion