Nordic meal plan for family

Written byListonic team

Updated on Nov 27, 2024

Enjoy the best of Scandinavian cuisine with our Nordic meal plan for family. This plan offers nutritious and tasty meals that are perfect for bringing everyone to the table. Make family mealtime special with dishes inspired by the rich culinary traditions of the north.

Meal plan grocery list

Bakery

Whole wheat bread

Rye crackers

Dairy & eggs

Butter

Milk

Cheese

Eggs

Yogurt

Kefir

Meats

Chicken breast

Ground beef

Pork loin

Salmon

Fresh grocery

Potatoes

Carrots

Peas

Broccoli

Spinach

Blueberries

Strawberries

Apples

Pears

Oranges

Bananas

Grapes

Cabbage

Beets

Onions

Garlic

Dry goods

Whole grain pasta

Brown rice

Lentils

Chickpeas

Spices & sauces

Olive oil

Meal plan overview

Bring your loved ones together with the Nordic meal plan for family. This plan offers nutritious and tasty meals perfect for family dining. Enjoy the rich culinary traditions of Nordic cuisine.

Designed for families, this meal plan makes mealtime special and simple. Share wholesome dishes that everyone will love. Create memorable family meals with delicious Nordic recipes.

Nordic meal plan for family exemplary product

Foods to eat

Root Vegetables: Enjoy family-friendly options like potatoes, carrots, and parsnips.
Whole Grains: Include barley, oats, and rye for hearty and nutritious meals.
Lean Proteins: Incorporate fish and poultry for balanced family meals.
Berries: Add blueberries, raspberries, and lingonberries for sweet and healthy snacks.
Leafy Greens: Include spinach, kale, and cabbage for added vitamins and minerals.
Dairy: Use milk, cheese, and yogurt in moderation for a balanced diet.

✅Tip

Prepare meals in large batches and freeze portions to save time and ensure you always have a healthy option on hand.

Foods not to eat

Processed Foods: Limit highly processed snacks and ready meals.
Refined Grains: Avoid white bread, white rice, and other refined grains.
Sugary Drinks: Skip sodas and sugary fruit juices.
High-Sugar Foods: Limit sweets, candies, and desserts.
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 family encourages shared meals, fostering family bonding and healthy eating habits. Its focus on whole, unprocessed foods can improve the overall health of family members. Seasonal and locally sourced ingredients make meals more sustainable. The variety in the plan ensures everyone finds something they enjoy.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 4%

Other: 1%

How to budget on this meal plan

Plan meals that use similar ingredients to minimize waste and maximize your grocery budget. Buy staple items like potatoes, carrots, and cabbage in bulk, as they’re often cheaper and last longer. Cooking large batches and repurposing leftovers into new meals can stretch your budget further. Consider shopping at discount stores or local markets for better deals on fresh produce.

Download the grocery list for FREE

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

Extra tips

Enjoy these family-friendly snacks:

Whole grain crackers with cheese
Fresh fruit salad
Yogurt parfaits with granola
Veggie sticks with ranch dip
Apple slices with peanut butter
Mini sandwiches with whole grain bread
Popcorn with a sprinkle of nutritional yeast

For families, water should be the primary drink. Herbal teas like chamomile can be soothing for everyone. Fresh fruit-infused water adds a fun twist. Milk or fortified plant-based alternatives are great for kids' nutrition. Limit sugary drinks and sodas.

Ensure each meal is balanced with a variety of food groups. Incorporate a rainbow of vegetables to cover a wide spectrum of nutrients. Include whole grains like barley and oats for sustained energy. Add seeds and nuts to salads and dishes for extra protein and healthy fats. Use herbs and spices to enhance flavor and nutritional value.

Meal plan suggestion

Day 1

Breakfast:Whole wheat bread with butter and cheese
Lunch:Chicken breast with broccoli and carrots
Dinner:Salmon with potatoes and green peas
Snack:Yogurt with blueberries
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 250g
Protein🥩: 100g

Day 2

Breakfast:Rye crackers with butter and cheese
Lunch:Ground beef with cabbage and onions
Dinner:Pork loin with potatoes and beets
Snack:Kefir with strawberries
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 260g
Protein🥩: 105g

Day 3

Breakfast:Whole wheat bread with butter and cheese
Lunch:Chicken breast with spinach and potatoes
Dinner:Salmon with brown rice and green peas
Snack:Yogurt with strawberries
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 250g
Protein🥩: 100g

Day 4

Breakfast:Rye crackers with butter and cheese
Lunch:Ground beef with cabbage and onions
Dinner:Pork loin with lentils and beets
Snack:Kefir with blueberries
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 260g
Protein🥩: 105g

Day 5

Breakfast:Whole wheat bread with butter and cheese
Lunch:Chicken breast with spinach and brown rice
Dinner:Salmon with potatoes and carrots
Snack:Yogurt with blueberries
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 250g
Protein🥩: 100g

Day 6

Breakfast:Rye crackers with butter and cheese
Lunch:Ground beef with cabbage and potatoes
Dinner:Pork loin with brown rice and beets
Snack:Kefir with strawberries
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 260g
Protein🥩: 105g

Day 7

Breakfast:Whole wheat bread with butter and cheese
Lunch:Chicken breast with spinach and brown rice
Dinner:Salmon with potatoes and carrots
Snack:Yogurt with blueberries
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 250g
Protein🥩: 100g

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!