Weekly Healthy Meal Plan For Family

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Weekly Healthy Meal Plan for family is the most effective online food health guide in Malaysia. We will show you how to cook whole foods and which gadgets you need to aid in your endeavor. There is nothing like a good old family dinner, which involves all the members of the household. Dinner is a big deal in my home, that’s why I’ve created this handy family dinner menu planner to help me prepare healthy meals for my family.

Healthy Meal Plan to Feed My Family for $100 for the Week

We took our family of four out to dinner and ice cream on a recent Friday night. Two adult entrees, two kids’ entrees, gratuity and a round of ice cream cones later, we had effortlessly racked up an $80 dinner bill. While we enjoy treating ourselves to dinner out, it makes me appreciate how I can stretch our food budget to feed my family healthy meals all week long, often for about what we spend for just one meal at a restaurant. Relying on trusty low-cost meal planning tricks makes for healthy family meal plans on a budget week after week.

Here are my best tips for creating a cheap, healthy meal plan for the week (to feed two adults and two kids) based on a budget of $100, plus inexpensive recipe ideas to try for breakfast, lunch, dinner and snacks. And don’t miss the shopping list below!

Low-Cost Healthy Meal Planning Tips

Follow these tips for creating a healthy meal plan on a budget each week.

1. Scan the weekly grocery deals

Proteins, like chicken or beef, tend to be the most costly items on the grocery list, so build a meal plan around items that are on sale. Consider seasonal produce, which tends to be cheaper, like asparagus in the spring and fresh berries in the summer.

2. Build a budget-friendly fridge and pantry

Keep a stock of cheap staples like eggs and canned tuna that can be used in multiple meals throughout the week. Hard-boiled eggs add protein to your morning avocado toast or your kid’s lunchbox. Canned tuna becomes an easy meal-prep filling for lunch wraps and doubles as melts for a quick dinner. When shopping, keep an eye out for deals and stock up when stuff goes on sale.

3. Write in a few meatless meals

Pound for pound, plant-based proteins like lentils and canned beans are a steal compared to animal proteins (and some actually contain more protein than meat). Plus, research suggests that eating more plants is good for our health. Add in a few meatless options throughout the week for breakfast, lunch, dinner and snacks.

4. Plan on theme nights for dinner

Assigning theme-night meals based on different meal types (like Slow-Cooker Sunday, Meatless Monday or Stir-Fry Friday) or based on pantry staples like brown rice and whole-grain pasta (think Rice Bowl Thursday or Pasta Wednesday) is a good way to stick to your budget and also reduce meal-planning decision fatigue. Adding in a leftover night (or two!) is also a good idea.

5. Stretch the leftovers.

Pack up tonight’s leftovers for tomorrow’s lunch, or transform whatever is left into another meal for the family. Make loaded sweet potatoes with leftover chili, a frittata to use up any remaining cooked spaghetti noodles, or burritos with the last of a roasted chicken.

What I’m Making This Week

This week, I’m keeping things simple with no-cook breakfast options, versatile meal-prep lunches and kid-friendly dinners that come together in about 30 minutes or less. To minimize food waste and save on groceries, I’ll use many of the same ingredients for multiple meals.

Breakfast

Planning simple, quick breakfasts I can serve in minutes is key to less-chaotic mornings in our house. I’ll meal-prep a big batch of overnight oats to be eaten on demand during the week or packed up to-go. Or, I’ll toast a stack of whole-wheat bread and let everyone choose their toppings.

On the Menu

  • Overnight oats with sliced banana or berries
  • Whole-wheat toast with nut butter and banana, or with avocado and sliced hard-boiled egg

Budget Ingredients

Rolled oats, whole-wheat bread, bananas, frozen berries

Creamy Blueberry-Pecan Overnight Oatmeal

Everything Bagel Avocado Toast

Peanut Butter-Banana Cinnamon Toast

Lunch

We keep lunch extra-easy in my house with snack-style lunches for the kids and salads or rice bowls for the adults. Meal-prepping a few ingredients in advance minimizes cooking during the week and allows everyone to help assemble their own lunch. I like to have a couple of protein options, a batch of cooked grains, and some washed lettuce and cut vegetables on hand. Check out our best base recipes for meal prep for inspiration for what to make.

On the Menu

  • Bento-box lunches for the kids
  • Egg salad (to stuff in tortillas, lettuce wraps or sandwiches)
  • Rice bowls with black beans and vegetables (I’ll use leftover veggies from dinner the night before if I have them or will sauté whatever veggies I have in the fridge.)

Budget Ingredients

Eggs, canned black beans, brown rice, leftover vegetables from dinner

Mini Mezze Bento Box

Egg Salad Lettuce Wraps

Bean & Veggie Taco Bowl

Dinner

I rely heavily on a well-planned dinner menu because this is where I spend the bulk of my grocery budget (plus it ensures I’m not scrambling to find something to serve come 6 p.m.). I’ll plan on three easy recipes plus a night of repurposing the leftovers. Because our evening schedule can be unpredictable, I’ll pick up ingredients for a pantry meal that won’t go to waste if I end up not cooking one night (the canned salmon recipe this week). Make your own menu or try one of our budget dinner plans.

On the Menu

  • Monday: Lentil Sloppy Joes served open-face on toast + cabbage slaw
  • Tuesday: Slow-Cooker Hearty Beef Chili
  • Wednesday: Microwaved sweet potatoes stuffed with leftover lentil sloppy Joe mixture or chili
  • Thursday: Eggs in Tomato Sauce with Chickpeas & Spinach + whole-wheat toast
  • Friday: Black Bean & Salmon Tostadas

Budget Ingredients

Lentils, cabbage, beef stew meat, sweet potatoes, eggs, canned salmon, black beans

Easy Vegetarian Chili

Baked Eggs in Tomato Sauce with Kale

Black Bean-Smothered Sweet Potatoes

Salmon Salad Tartine & Mixed Greens

Cheese Quesadillas with Peppers & Onions

Easy Chicken Fried Rice

American Goulash

Snacks & Treats

I like to plan snacks and treats based on one or two staples or on ingredients that are already part of the meal plan. Smoothies are the perfect way to use up yogurt, bananas and frozen berries, and my kids love them as after-school snacks. Lately we’ve been crazy about salted roasted chickpeas, the best one-ingredient snack you’ll ever make. And none of us can turn down a square of dark chocolate with a schmear of peanut butter after dinner.

On the Menu

  • Fruit and yogurt smoothies
  • Roasted chickpeas
  • Dark chocolate squares

Budget Ingredients

Apples (or any leftover fruit), peanut butter, canned chickpeas

Apple Peanut-Butter Smoothie

Crunchy Roasted Chickpeas

2-Ingredient Peanut Butter Banana Ice Cream

Chocolate & Nut Butter Bites

Grocery List for the Week

From the Pantry

A number of our meals this week incorporate a few pantry staples that I often have on hand. Here’s what I’ll rely on this week. Note: I did not include these items in my budget, but included approximate cost per serving for reference.

  • Dijon mustard $0.05
  • Mayonnaise $0.08
  • Worcestershire sauce $0.04
  • Ketchup $0.08
  • Salsa $0.11
  • Pickled jalapeños $0.42
  • Brown rice $0.14
  • Olive oil $0.27
  • Vinegar $0.05
  • Maple syrup $0.12
  • Brown sugar $0.01
  • Dried herbs, spices, salt, pepper $0.05

From the Store

For $100 ($101.44 to be exact), I was able to pick up all of the ingredients I’ll need to feed my family of four for five days, including breakfasts, lunches, dinners, snacks and treats.

Produce:

  • Bananas (8) $0.73
  • Apples, organic (2 lbs., or about 5) $4.98
  • Avocados (3) $3.75
  • Green bell peppers, organic (3) $2.99
  • Red onion (1 medium) $0.53
  • Onion (1 medium) $0.43
  • Garlic (1 bulb) $0.42
  • Scallions (1 bunch) $0.99
  • Celery, organic (1 bunch) $3.50
  • Carrots (1-lb. bag) $0.98
  • Sweet potatoes (4 medium) $1.61
  • Romaine lettuce (3 medium heads) $2.09
  • Baby spinach, organic (5-oz. box) $3.00
  • Cilantro (1 bunch) $0.98
  • Green cabbage (1 medium head) $1.59

General Grocery:

  • Oatmeal (18-oz. container) $2.99
  • Whole-wheat bread (1 loaf) $4.29
  • Whole-grain tortillas (1 package) $2.99
  • Natural peanut butter (16-oz. jar) $3.29
  • Lentils, brown (1-lb. bag) $0.99
  • Canned black beans (4 14.5-oz. cans) $3.92
  • Canned chickpeas (2 14.5-oz. cans) $1.96
  • Canned green chiles (4-oz. can) $0.89
  • Canned diced tomatoes (28-oz. can) $1.99
  • Canned crushed tomatoes (14-oz. can) $1.19
  • Canned tomatoes and chiles (10-oz. can) $1.29
  • Tomato paste (6-oz. can) $0.89
  • Tomato juice (32-oz. can) $2.09
  • Canned wild salmon (6-oz. can) $4.49
  • Bittersweet chocolate bar (2.5-oz. bar) $2.49

Dairy & Eggs:

  • Greek yogurt (32-oz. container) $5.49
  • Sharp Cheddar cheese (8-oz. package) $2.79
  • Almond milk (½ gallon) $3.29
  • Eggs, organic (2 dozen) $8.18
  • Heavy cream (½ pint) $1.89

Meat:

  • Beef stew meat (1½ lbs.) $10.49

Frozen:

  • Blueberries (15-oz. container) $4.99

The Bottom Line

With a bit of planning and creativity, you can feed your family a week’s worth of nutritious meals for a little more than what you’d spend at a restaurant. Use this healthy meal plan on a budget as inspiration to make the most of your grocery budget without sacrificing taste or variety! See all of our other healthy meal plans and healthy dinner plans.

HEALTHY MEAL PLAN + TIPS

If you want to feed your family well but aren’t sure where to start, this is the post for you. I have a whole foods approach to eating that your whole family will gobble up (with no health food store needed… score).

This meal plan is ideal for families because all of the recipes are beyond simple, the ingredients are easy to find, and your whole family will chow down the meals. If you are new to healthy eating or trying to eat with a focus on whole foods, this a great place to start because the recipes are very traditional while also being simply delicious, if I do say so myself.

I do want to mention that “healthy” is a relative term, and we may not agree on what it means. To me, it’s about balance, eating foods that make you feel good, and not restricting yourself. You can check out my food philosophy here (LINK). 

HEALTHY EATING MEAL PLAN: FALL AND WINTER MENU

Let me take the thinking out of feeding your family! This eating clean meal plan is great for busy families who want to eat at home more! You are going to love all of the tried-and-true recipes I’ve been making for my family of seven for years.

BREAKFAST:

Here are 14 breakfast ideas to start your morning off well.

  1. Scrambled Eggs + Muffins 
  2. Whole Wheat Waffles 
  3. Breakfast Burritos (with roasted sweet potatoes)
  4. Oatmeal (with frozen berries)
  5. Egg Bake
  6. Pancakes
  7. Granola + berries + milk (like cold cereal)
  8. Scrambled Eggs + Muffins
  9. Belgian Waffles
  10. Breakfast Cookies
  11. Oatmeal or Overnight Oats
  12. Egg Bake
  13. Pancakes
  14. Granola + berries + milk 

Tip: Make a double batch of the waffles and pancakes on the first day, and freeze half for the second time you plan to serve them for breakfast. Thaw in the fridge overnight, and reheat in a toaster. Easy as can be!

LUNCH:

Here are some simple lunch ideas for your family that can be made at home or taken on the go to work, school, or the park.

  1. Homemade Lunchables
  2. Quesadillas
  3. Peanut Butter and Honey Sandwiches
  4. Sandwich on a Stick Lunchbox Ideas
  5. Leftovers
  6. Hummus Sandwich
  7. Avocado Egg Salad Sandwich

Remember: Don’t overthink lunch! I feel like this should be a fuss-free meal in the day.

I’VE MADE THIS EVEN EASIER! SIGN UP HERE TO GET A FREE PDF PRINTABLE SHOPPING LIST FOR THE DINNERS INCLUDED IN THIS MEAL PLAN.

2 WEEKS OF DINNERS THE WHOLE FAMILY WILL LOVE

Dinner is the hardest meal of the day because everyone’s a little bit tired, and there’s still a lot left to do (homework, sports practice, baths, bedtime, cleanup, etc.). Here’s my easy meal plan that is perfect for fall and winter dinners that’ll take the stress out of getting the final meal of the day on the table! They’re hearty and will warm you up from the inside out during the chilly months.

WEEK 1

Day 1: Slow Cooker Pork Tenderloin and Potatoes

Day 2: Ground Beef Enchiladas

Day 3: Tortellini and Vegetable Soup

Day 4: Ground Beef Stroganoff

Day 5: Stove Top Chicken and Rice

Day 6: Sticky Chicken Legs 

Day 7: Leftovers/Eat out

WEEK 2:

Day 1: Slow Cooker Whole Chicken (use leftovers for chicken tetrazzini night)

Day 2: Slow Cooker pork for tacos 

Day 3: Chicken Tetrazzini

Day 4: Slow Cooker Potato Corn Chowder

Day 5: Pumpkin and Cauliflower Curry

Day 6: Chili and Cornbread

Day 7: Leftovers/Eat out

SIDES FOR DINNER:

I rely on frozen veggies a lot in the winter months because there aren’t as many fresh options available as warmer months. If you need a side for your meals, consider adding baked or roasted potatoes, roasted fresh veggies, steamed frozen veggies, or making a simple side salad (with a great dressing) to go with your meal.

Hard squashes like butternut, spaghetti, and acorn are in season, as well as other dark greens like Brussels sprouts, kale, and cabbage.

Fruits like apples, pomegranates, oranges, and other citrus fruits are also prime in the winter. Frozen fruit such as summer berries or peaches are also great (stock up and freeze them yourself when they are in season for added savings).

SNACKS:

If your kids are like mine, I bet they come home hungry from school. This snack list is also great for things to send in school lunches.

  • You have lots of snack options that go beyond sliced fruit, vegetables, and string cheese sticks, but don’t discount those simple options, as well.
  • I always keep a veggie box in my fridge. It’s the best thing ever, and makes it way easier to eat veggies regularly!
  • One of my 8 No-Bake Oatmeal Bites are always in my fridge! My kids LOVE these.
  • Smoothies in all shapes and sizes. Just don’t get tricked into using sugar if your recipe calls for yogurt. Read that label!
  • Popcorn… Did you know you can pop it in a brown paper bag in the microwave?
  • Whole Wheat Graham Crackers.
  • Whole Peanuts. Peanuts in the shell are so much more fun to eat if you don’t mind the mess. Trust me.
  • Popsicles. Strawberry banana are a favorite around here. I make a double-batch of smoothies and freeze half in popsicle molds all the time, but you can also try freezing a 100% fruit juice for easy popsicles. Popsicles are the easiest way for my kids to enjoy fruit and hidden veggies.
  • Boiled Eggs.
  • No-Bake Date Balls. The peanut butter and jelly ones are our favorite.
  • I always have a loaf or two of 100% whole wheat bread ready to slice and butter. Just toast a piece and spread peanut butter on it for a really good and filling snack.
  • Healthy No-Bake Cookies.
  • Healthy Snack Bars.
  • Healthy Fruit Dip. This is perfect with apples for some extra protein and fat.

Hack your hunger: How to plan, prepare and eat healthy food

We don’t have complete control over our weight. But making small changes to how we interact with our immediate environment can still make an impact. From planning healthy meals to staying on our feet, we’ve put together a list of life tricks that you may find helpful.

Food is everywhere. Tasty treats stare at you through shop windows. Soda adverts fill advertising billboards. And the local takeaway pumps air from the kitchen out onto the street – the smell of instant satisfaction.

We try to eat healthy food and we try to eat in moderation. But these triggers in our environment activate our desire to eat energy-rich food. So even though we’re not hungry, we get into the habit of picking up that extra soda or bagel.

We can’t always avoid these triggers in our wider environment. Instead, take a look at your immediate environment, such as your home or office. Research shows that even small changes can make a big difference and make weight management easier for you.
 

Below, we’ve put together a list with some great tips and tricks:

01
Plan and shop for healthy meals that fill you up

  • Try not to go shopping for food when you’re hungry.
  • Try to buy more food that’s low in calories but high in protein and fibre. For example, try fresh fruit and vegetables, eggs, yoghurt, fresh meat, whole grains, beans, or lentils.
  • Keep your belly and wallet happy by buying vegetables that are in season – they are cheaper and also taste great.
  • If it’s not at home, you can’t eat it. So be mindful of what you put in your shopping trolley.

02
Make it harder to find, prepare and eat tempting food at home

  • Try to keep food out of eyesight at home. And if you do buy high-calorie foods, put them at the back of the fridge or buried away at the back of the pantry.
  • Buy food that makes you work to eat it. For example, oranges that you first have to peel, or nuts that have to be cracked open one at a time.
  • The strictest approach is to only keep food at home that has to be cooked or heated before it can be eaten. This reduces the chance of snacking between meals.
  • Are there foods that you find especially rewarding to eat? Make a habit of only eating them occasionally, but not every day.
  • It can be hard to find the energy to cook at the end of a long day. So how about using some hours over the weekend to cook some meals you love and store them in your fridge or freezer?

03
How to feel comfortable eating out or joining a social gathering

  • Call the restaurant or host ahead of time to get the menu, or look online. That way you can comfortably plan what you will eat.
  • If you’re heading to a social event, how about offering to bring a dish or food course? That way you can share your healthy dishes with others.
  • Try to drink still or mineral water instead of alcoholic drinks. If you drink alcohol to relax or celebrate, try to keep it to just one low-calorie drink a day, like a small glass of wine.
  • If anyone notices that you are avoiding certain foods and makes a comment, you can reply with something like: “I’m just trying to eat more healthily” or “I’m just watching what I eat”. You don’t have to explain any more than that.
  • Remember to be gentle on yourself. No matter what you eat when you are out, give yourself credit for trying, and see it as an opportunity for learning.
  • If you’re going out for dinner with friends and also want to enjoy eating and drinking, try and eat a little less during the day or do some extra physical activity. This can give you a buffer for these extra calories that we all tend to consume while we are in good company.

04
Find simple ways to stay active

  • Only a little extra physical activity can make a big difference. And the simplest way to be more active is to fit it into your existing routines. For example, instead of meeting in a café to catch up with friends, grab a coffee and go for a walk.
  • If possible, take the stairs instead of the elevator.
  • If you have to sit at a desk all day, set a reminder to stretch and move a little every thirty minutes. It doesn’t have to be much, just fetch a glass of water or go to the toilet. And instead of emailing or calling a colleague, walk over and have a chat instead.
  • Exercise and physical activity don’t have to be a drag. Find something you enjoy and that fits your schedule.

“There is a reason why increasing health literacy has had zero impact on obesity no matter how much we try to educate.”

Test

Remember that no single solution is right for everyone. Some people might find it easier to be more active, and others might get really excited about meal prepping on the weekend. Either way, taking control of your immediate environment is one of the key elements to a successful weight management.

Support

A last point is to think about the people who are close to you, like friends, family, and colleagues. They could be a source of support and may also benefit from the changes that you make to your environment.

Remember

Remember that no single solution is right for everyone. Some people might find it easier to be more active, and others might get really excited about meal prepping on the weekend. Either way, taking control of your immediate environment is one of the key elements to a successful weight management.

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