A Complete Weekly Meal Plan (With Shopping List)

Meal planning is the single most effective way to eat better, save money, and reduce stress. Here's a complete week of balanced, family-friendly meals with everything you need to shop.

Monday

• Breakfast: Overnight oats with berries and honey
• Lunch: Greek salad with crusty bread
• Dinner: Lemon herb chicken with roasted vegetables and rice

Tuesday

• Breakfast: Scrambled eggs on toast
• Lunch: Leftover chicken grain bowl
• Dinner: Spaghetti Bolognese with side salad

Wednesday

• Breakfast: Greek yogurt with granola and fruit
• Lunch: Bolognese stuffed baked potato
• Dinner: Thai red curry with jasmine rice

Thursday

• Breakfast: Peanut butter banana toast
• Lunch: Leftover curry with naan bread
• Dinner: Fish tacos with slaw and lime

Friday

• Breakfast: Smoothie (banana, berries, yogurt, oats)
• Lunch: Tuna mayo sandwich with crisps
• Dinner: Homemade pizza night (use up remaining vegetables)

Saturday

• Breakfast: Full English (scaled down: eggs, bacon, toast, beans)
• Lunch: Leftover pizza or grilled cheese sandwiches
• Dinner: Roast chicken with roasted potatoes and greens

Sunday

• Breakfast: Pancakes with maple syrup and bacon
• Lunch: Roast chicken sandwiches
• Dinner: Vegetable soup with crusty bread (use chicken carcass for stock)

Complete Shopping List

Proteins

• 2 whole chickens or 8 chicken thighs
• 500g beef mince
• 400g white fish fillets
• 1 tin tuna
• 12 eggs
• 200g bacon

Dairy & Alternatives

• 500g Greek yogurt
• 500ml milk
• Butter
• 200g feta cheese
• 200g cheddar cheese
• 100g parmesan

Vegetables

• Mixed salad leaves
• 4 tomatoes
• 1 cucumber
• 2 bell peppers
• 1 head broccoli
• 300g green beans
• 1 cabbage (for slaw)
• 6 potatoes
• 2 sweet potatoes
• 4 carrots
• 3 onions
• 1 garlic bulb
• Fresh herbs: parsley, basil

Fruits

• 6 bananas
• 300g mixed berries (fresh or frozen)
• 3 lemons
• 3 limes

Pantry Items

• Oats
• Spaghetti
• Rice (jasmine and long grain)
• 2 tins chopped tomatoes
• 1 tin coconut milk
• 1 tin baked beans
• Thai red curry paste
• Soy sauce
• Olive oil
• Honey
• Peanut butter
• Pizza bases or flour for homemade
• Tortillas (8 small)
• Bread (2 loaves)
• Granola

Budget Tips for This Plan

• Buy a whole chicken—it's cheaper than pieces and makes two meals plus stock
• Frozen berries work perfectly for oats and smoothies
• Make pizza dough from scratch to save on bases
• Use leftovers strategically to minimize waste

Want personalised meal plans? Fridgr creates weekly plans based on what's in your fridge and your family's preferences.