Weekly Meal Plan #1

This week’s meal plan is all about easy, flavorful dinners that keep weeknights simple. It includes a mix of cozy comfort food, a satisfying meatless meal, and a fun Friday dinner, while reusing helpful staples like garlic, spices, and fresh produce to make shopping easier.

The meals start with low-effort options at the beginning of the week, move into something a little heartier midweek, and end with a customizable, family-friendly favorite.

1

Monday – Creamy Garlic Chicken

A one-pan chicken dinner with a rich garlic cream sauce. It’s quick, comforting, and perfect for easing into the week. Serve with rice, pasta, or bread to soak up the sauce.

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2

Tuesday – Chickpea and Potato Curry

A hearty vegetarian curry made with tender potatoes, chickpeas, and warm spices. This dish brings balance to the week while still being filling and satisfying.

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3

Wednesday – Instant Pot Taco Pasta

A one-pot (or pressure cooker) favorite combining taco flavors with pasta. It’s cheesy, flavorful, and ideal for a busy midweek night.

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4

Thursday – Garlic Shrimp with Quinoa

A quick and healthy dinner featuring juicy shrimp, garlic, and protein-packed quinoa. Light, fresh, and ready in no time.

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5

Friday – Sheet Pan Chicken Fajitas

Sizzling chicken with bell peppers and onions, served in warm tortillas. A fun, customizable meal to wrap up the week.

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Notes

• Flexible plan: This meal plan is meant to make your week easier. Feel free to swap meals, skip a night, or adjust portions based on your schedule.
• Servings: Most recipes serve 4 people, with the exception of the taco pasta, which serves 6, perfect for leftovers or a bigger family meal.
• Shopping list: The shopping list is combined across all recipes to reduce waste and keep things simple, so you’ll see overlapping ingredients used throughout the week.
• Ingredient reuse: Many recipes share staples like garlic, onions, spices, and fresh herbs to make prep easier and shopping more efficient.
• Spinach tip: You’ll have about 2 cups of spinach left over. If you’re buying fresh, you can freeze it for later – just pop it straight into the freezer (if it’s pre-washed). It’s great for soups, curries, or smoothies later on.

Shopping List

Produce

• 3 bell peppers, mixed colors
• 1 pound (450 grams) potatoes
• 1 (5-ounce/140 g) bag/clam shell baby spinach
• 3 medium yellow onions
• 2 heads of garlic
• 1 inch ginger root
• 1 green chili
• 1 lemon
• 1 lime
• 1 small bunch cilantro
• 1 small bunch parsley

Meat, Poultry and Seafood

• 2 pounds (900 g) chicken breasts
• 1 pound (450 g) ground beef, 85-90% lean
• 1 pound (450 g) raw shrimp, fresh or frozen

Dairy

• 5 tablespoons (70 g) unsalted butter
• 6 ounces (170 g) cheddar cheese
• 1/4 cup + 2 tablespoons grated parmesan cheese
• 1 ½ cups (350 ml) heavy cream

Canned and Jarred

• 1 (15-ounce/400 g can) chickpeas
• 1 (8-ounce can/225 g) tomato sauce
• 1 (14 ounce/400 g) can diced tomatoes
• 1 cup (250 g) mild salsa
• 3 cups (700 ml) beef stock
• 1 (14-ounce/415 ml) can reduced sodium chicken or vegetable broth
• 1 ½ cups (360 ml) low sodium vegetable stock

Condiments and Spices

• Olive oil
• Vegetable or avocado oil
• Dijon mustard
• Soy sauce
• Taco seasoning
• Garam masala
• Curry powder
• Turmeric
• Coriander
• Smoked paprika
• Chili powder
• Cayenne
• Cumin
• Onion powder
• Garlic powder
• Oregano
• Italian seasoning
• Salt
• Black pepper

Miscellaneous / Other

• 1 cup (185 g) uncooked quinoa
• 12 ounces (340 g) uncooked medium pasta shells
• Flour or corn tortillas
• All purpose flour