Will kids actually eat these?

The week leans on family-friendly recipes: tacos, pasta, sheet-pan meals and rice bowls. Spice is mild by default and easy to add at the table for the adults.

How much should 3–4 people spend on groceries a week?

This balanced week lands at $432, or $5.14 a serving, with real package sizes. That is the till, not a best-case spreadsheet.

Does a 7-day family meal plan come with a grocery list?

Yes. 43 items, sorted by aisle, sized for 3–4 people. One shop. The list is on this page.

What do you eat on a 7-day family meal plan?

Sirloin, roast potatoes & arugula pile, Lamb chops, baby potatoes & green beans, Sirloin, herb potatoes & arugula, Herb lamb chops & potatoes, Carrot celery beef pot stew, plus 16 more. 21 meals, one list.

How do you meal prep this 7-day family meal plan?

9 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.

7-day family meal plan: a week of meals for $432 with grocery list

Balanced budget · 3–4 people · Anything

A family of four, one grocery run, nothing fancy, leftovers for lunch, and no chicken three meals in a row.

This weekon budget

$432 for the week

Per serving: $5.14
Avg time: 130 min
Grocery list: 43 items

Meal BFF app

Make this week yours

Tell it about your kitchen and taste. It hands you the week and the list. Swap any meal.

The week

Why this week

A couple of nicer meals, a couple of cheap ones, nothing that makes you wince at checkout.

Feeding four: the per-serving cost drops, the list gets longer. Big-pan meals so one cook does one round of dishes.

The quickest meal is Chicken gyro pita at 22 minutes and the slowest is Cumin paprika pulled pork at 480. Across the week you get 7 different main proteins, around 35g of protein per serving, 8 meals in 30 minutes or under, and 9 that double up well if you want to cook once and eat twice.

Grocery list

Already written. Rounded to the packages you’d actually buy. One trip.

43 items · sorted by store section

Produce

Potatoes17.6 lb
Lemons16
Tomatoes12
Garlic20
Carrots4.4 lb
Arugula1.3 lb
Onions12
Sweet potatoes2.2 lb
Baby potatoes1.7 lb
Cabbage1
Fresh ginger7 oz
Limes4
Cucumber1
Scallions16
Celery2
Green beans2.2 lb
Spinach2.2 lb
Fresh parsley4 oz
Eggplant4
Fresh cilantro2 oz
Bell peppers3

Meat & seafood

Sirloin steak6.9 lb
Lamb chops5.3 lb
Ground beef3.3 lb
Pork shoulder4.4 lb
Beef stew meat2.2 lb
Ground lamb2.2 lb
White fish fillets3.3 lb
Chicken thighs4.4 lb
Sausages8
Chicken breast1.4 lb

Dairy & eggs

Paneer1.5 lb
Cheddar14 oz
Greek yogurt1.1 lb
Mozzarella9 oz
Eggs12
Butter9 oz

Bakery

Bread16
Pita bread6

Pantry

Canned diced tomatoes8
Rice4.4 lb
Strained tomatoes1.1 qt

Frozen

Frozen shrimp1.3 lb

Check your pantry

You probably have these already.

Olive oil
Sesame oil
Italian seasoning
Dried oregano
Salt & pepper
Smoked paprika
Ground cumin
Vegetable oil
Garam masala
Bouillon cubes
Cinnamon

Meal BFF app

Let Meal BFF tell you the week

A few answers. It comes back with what to eat and one grocery list. Like a friend, not a recipe book. Free, no account.

More weekly meal plans

Questions about this week

Will kids actually eat these?: The week leans on family-friendly recipes: tacos, pasta, sheet-pan meals and rice bowls. Spice is mild by default and easy to add at the table for the adults.
How much should 3–4 people spend on groceries a week?: This balanced week lands at $432, or $5.14 a serving, with real package sizes. That is the till, not a best-case spreadsheet.
Does a 7-day family meal plan come with a grocery list?: Yes. 43 items, sorted by aisle, sized for 3–4 people. One shop. The list is on this page.
What do you eat on a 7-day family meal plan?: Sirloin, roast potatoes & arugula pile, Lamb chops, baby potatoes & green beans, Sirloin, herb potatoes & arugula, Herb lamb chops & potatoes, Carrot celery beef pot stew, plus 16 more. 21 meals, one list.
How do you meal prep this 7-day family meal plan?: 9 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.