14-day meal plan for a family of 5
Listonic team
Updated on Nov 22, 2024
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.
Meal plan grocery list
Meats
Chicken breasts
Ground beef or turkey
Dry goods
Whole-grain pasta
Brown rice
Lentils
Dairy & eggs
Milk
Cheese
Greek yogurt
Eggs
Fresh grocery
Apples
Bananas
Broccoli
Tomatoes
Potatoes
Spinach
Berries
Spices & sauces
Olive oil
Bakery
Whole-grain bread
Frozen
Mixed vegetables
Beverages
Water
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.
Foods to eat
Family-Friendly Dinners: Opt for meals like sheet pan dinners, casseroles, or DIY taco nights for easy customization.
Variety of Proteins: Include a mix of proteins such as chicken, beef, fish, beans, and tofu for diverse nutrients.
Whole Grains: Choose options like quinoa, brown rice, and whole wheat pasta for added fiber and sustained energy.
Colorful Vegetables: Incorporate a variety of vegetables in different colors to ensure a range of vitamins and minerals.
Homemade Snacks: Prepare snacks like trail mix, fruit skewers, or vegetable sticks with hummus for healthier options.
Flexible Breakfasts: Offer choices like overnight oats, smoothie bowls, and scrambled eggs for a variety of tastes.
Family Salad Nights: Build custom salads with a variety of toppings and dressings for a refreshing and versatile dinner.
Hydration Station: Keep water, infused water, and herbal teas easily accessible for everyone.
Fruit Desserts: Choose fruit-based desserts like fruit salad or yogurt parfaits for a lighter sweet option.
Healthy Indulgences: Plan occasional treats like homemade baked goods or frozen yogurt for family enjoyment.
✅Tip
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 5 offers a range of healthy and satisfying meals suitable for larger families. It focuses on wholesome, budget-friendly dishes that cater to various age groups and tastes.
Recommended nutrient breakdown
Protein: 15%
Fat: 30%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
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
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.
Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with spinach and whole-grain toast
- Lunch:Grilled chicken breasts with brown rice and steamed broccoli
- Dinner:Whole-grain pasta with ground turkey tomato sauce and a side of mixed vegetables
Day 2
- Breakfast:Greek yogurt parfait with berries and granola
- Lunch:Lentil soup with whole-grain bread
- Dinner:Baked chicken with roasted potatoes and sautéed spinach
Day 3
- Breakfast:Smoothie with bananas, berries, and milk
- Lunch:Chicken salad with tomatoes, cucumber, and a vinaigrette dressing
- Dinner:Stir-fried ground beef with broccoli, served over brown rice
Day 4
- Breakfast:Whole-grain toast with scrambled eggs and tomatoes
- Lunch:Tuna (or chicken) wraps with spinach and cheese
- Dinner:Baked chicken with lentils and mixed vegetables
Day 5
- Breakfast:Oatmeal with sliced apples and a sprinkle of cinnamon
- Lunch:Pasta salad with mixed vegetables and a side of greens
- Dinner:Grilled turkey burgers with roasted sweet potatoes and a fresh salad
Day 6
- Breakfast:Greek yogurt with berries and honey
- Lunch:Lentil stew with whole-grain crackers
- Dinner:Chicken stir-fry with mixed vegetables and brown rice
Day 7
- Breakfast:Whole-grain toast with peanut butter and banana slices
- Lunch:Spinach and cheese omelette with a side of mixed greens
- Dinner:Baked potatoes topped with ground turkey, cheese, and steamed broccoli
Day 8
- Breakfast:Smoothie with spinach, banana, and berries
- Lunch:Grilled chicken and lentil salad with vinaigrette
- Dinner:Whole-grain spaghetti with turkey meatballs and tomato sauce
Day 9
- Breakfast:Greek yogurt with sliced bananas and nuts
- Lunch:Broccoli and cheese soup with whole-grain bread
- Dinner:Grilled chicken with roasted potatoes and sautéed spinach
Day 10
- Breakfast:Scrambled eggs with tomatoes and whole-grain toast
- Lunch:Lentil curry with brown rice
- Dinner:Turkey quesadillas with a side of salad
Day 11
- Breakfast:Oatmeal topped with berries and nuts
- Lunch:Chicken and vegetable soup with whole-grain crackers
- Dinner:Baked salmon with quinoa and roasted mixed vegetables
Day 12
- Breakfast:Greek yogurt parfait with berries and granola
- Lunch:Spinach and lentil salad with grilled chicken
- Dinner:Stir-fried beef with broccoli and brown rice
Day 13
- Breakfast:Whole-grain toast with scrambled eggs and spinach
- Lunch:Veggie-packed pasta salad with a side of greens
- Dinner:Baked chicken with roasted potatoes and steamed broccoli
Day 14
- Breakfast:Smoothie with spinach, berries, and banana
- Lunch:Lentil soup with whole-grain bread
- Dinner:Grilled turkey burgers with roasted sweet potatoes and salad
Want to learn more?
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