Nordic meal plan for a family of 3

Updated on Nov 27, 2024

Make mealtime simple and delightful with our Nordic meal plan for a family of 3. Tailored to fit a small family, this plan offers a variety of delicious and wholesome dishes that everyone will love. Experience the ease and enjoyment of Nordic eating together.

Meal plan grocery list

Dry goods

Buckwheat

Whole wheat pasta

Wild rice

Black beans

Kidney beans

Meats

Chicken thighs

Ground turkey

Pork chops

Fish & seafood

Smoked salmon

Dairy & eggs

Greek yogurt

Cottage cheese

Eggs

Mozzarella

Butter

Beverages

Oat milk

Fresh grocery

Carrots

Green beans

Kale

Spinach

Blueberries

Raspberries

Apples

Plums

Oranges

Bananas

Mango

Potatoes

Cauliflower

Leeks

Mushrooms

Parsley

Bakery

Multigrain bread

Spices & sauces

Olive oil

Meal plan overview

Simplify meals with the Nordic meal plan for a family of 3. This plan offers perfectly portioned meals for smaller families. Enjoy the wholesome flavors of Nordic cuisine.

Tailored for a family of three, this plan provides variety and balance. Enjoy nutritious and satisfying dishes without the fuss. Experience the ease of Nordic-inspired meals together.

Nordic meal plan for a family of 3 exemplary product

Foods to eat

Root Vegetables: Cook potatoes, carrots, and beets for easy, nutritious meals.
Whole Grains: Serve barley, oats, and rye in various family dishes.
Lean Proteins: Include fish and chicken for balanced meals.
Berries: Use blueberries, strawberries, and lingonberries as snacks and desserts.
Leafy Greens: Add spinach, kale, and lettuce to meals for extra nutrients.
Dairy: Include milk, cheese, and yogurt in moderation for a balanced diet.

✅Tip

Plan a weekly ""family cooking night"" where everyone helps prepare a Nordic dish, making mealtime fun and educational.

Foods not to eat

Processed Foods: Limit convenience snacks and pre-packaged meals.
Refined Grains: Avoid white bread, pasta, and other refined grains.
Sugary Snacks: Reduce intake of cookies, candies, and other sweets.
Sugary Drinks: Skip sodas and sweetened beverages.
Artificial Additives: Avoid foods with artificial colors, flavors, and preservatives.
High-Sodium Foods: Reduce intake of salty snacks and processed meats.

Join 20M+ smart shoppers worldwide

Main benefits

The Nordic meal plan for a family of 3 simplifies meal planning with portions perfectly sized for a small family. Emphasizing whole foods supports balanced nutrition and energy. The plan's variety keeps meals interesting and enjoyable for all members. Easy-to-follow recipes make cooking stress-free and fun.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 4%

Other: 1%

How to budget on this meal plan

Focus on simple, versatile ingredients like root vegetables and grains that can be used in multiple dishes. Plan your meals ahead to avoid impulse buys and reduce waste. Look for sales and buy in bulk when possible, especially for pantry staples. Cooking at home more often can save a significant amount compared to dining out or buying pre-made meals.

Download the grocery list for FREE

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

Extra tips

Here are some great snacks for a family of 3:

Sliced bell peppers with hummus
Greek yogurt with honey and nuts
Banana and oat cookies
Mixed fruit skewers
Whole grain toast with almond butter
Baked zucchini chips
Homemade granola bars

With a family of 3, water and herbal teas are excellent choices. Freshly made smoothies with fruits and vegetables can be a fun and healthy drink. Infused water with citrus or berries adds flavor without sugar. Opt for milk or plant-based alternatives for additional nutrients.

Include a mix of fresh, seasonal vegetables to get a broad range of nutrients. Add legumes like lentils and beans for protein and fiber. Use whole grains such as quinoa and rye. Incorporate fermented foods like kefir or yogurt for probiotics. Rotate different plant-based oils for healthy fats and variety.

Meal plan suggestion

Day 1

Breakfast:Multigrain bread with butter and mozzarella
Lunch:Chicken thighs with green beans and carrots
Dinner:Smoked salmon with potatoes and kale
Snack:Greek yogurt with blueberries
Calories🔥: 2100
Fat💧: 70g
Carbs🌾: 270g
Protein🥩: 110g

Day 2

Breakfast:Oat milk smoothie with bananas and greek yogurt
Lunch:Ground turkey with kale and wild rice
Dinner:Pork chops with carrots and spinach
Snack:Cottage cheese with raspberries
Calories🔥: 2200
Fat💧: 75g
Carbs🌾: 280g
Protein🥩: 115g

Day 3

Breakfast:Multigrain bread with butter and mozzarella
Lunch:Chicken thighs with green beans and buckwheat
Dinner:Smoked salmon with potatoes and mushrooms
Snack:Greek yogurt with blueberries
Calories🔥: 2100
Fat💧: 70g
Carbs🌾: 270g
Protein🥩: 110g

Day 4

Breakfast:Oat milk smoothie with mango and greek yogurt
Lunch:Ground turkey with leeks and wild rice
Dinner:Pork chops with spinach and mushrooms
Snack:Cottage cheese with plums
Calories🔥: 2200
Fat💧: 75g
Carbs🌾: 280g
Protein🥩: 115g

Day 5

Breakfast:Multigrain bread with butter and mozzarella
Lunch:Chicken thighs with carrots and buckwheat
Dinner:Smoked salmon with potatoes and green beans
Snack:Greek yogurt with raspberries
Calories🔥: 2100
Fat💧: 70g
Carbs🌾: 270g
Protein🥩: 110g

Day 6

Breakfast:Oat milk smoothie with bananas and greek yogurt
Lunch:Ground turkey with kale and wild rice
Dinner:Pork chops with spinach and mushrooms
Snack:Cottage cheese with blueberries
Calories🔥: 2200
Fat💧: 75g
Carbs🌾: 280g
Protein🥩: 115g

Day 7

Breakfast:Multigrain bread with butter and mozzarella
Lunch:Chicken thighs with carrots and buckwheat
Dinner:Smoked salmon with potatoes and green beans
Snack:Greek yogurt with blueberries
Calories🔥: 2100
Fat💧: 70g
Carbs🌾: 270g
Protein🥩: 110g

Download the FREE grocery list for this meal plan

Want to learn more?

⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!