Five-Day Dinner Meal Plan for Four People (WITH SHOPPING LIST!!)

Welcome to our kitchen corner, where delicious meets budget-friendly! Whether you’re feeding a family of four or just want to make the most of your groceries, our carefully crafted meal plans and recipes are here to help. Each recipe is designed with simplicity in mind, using similar ingredients across multiple dishes to save you time and money. From savory stir-fries to hearty roasted dinners, you’ll find something for everyone—without breaking the bank. Join us as we explore how to cook tasty, satisfying meals that make the most of every ingredient in your kitchen. Let’s get cooking!

Meal 1: Lemon Garlic Chicken with Roasted Vegetables

• Ingredients:
  • 5 chicken breasts (about 3 pounds total)
  • 6 cloves garlic, minced
  • 2 lemons, juiced
  • 4 tablespoons olive oil
  • 6 large carrots, sliced
  • 6 medium potatoes, cubed
  • 4 cups broccoli florets
  • Salt and pepper to taste
• Instructions:
  1. Preheat the oven to 400°F (200°C).
  2. In a bowl, mix 4 tablespoons olive oil, 6 minced garlic cloves, and the juice of 2 lemons.
  3. Toss the 5 chicken breasts in the mixture and place on a baking sheet.
  4. Cut 6 large carrots, 6 medium potatoes, and 4 cups of broccoli into bite-sized pieces. Toss with olive oil, salt, and pepper.
  5. Arrange vegetables around the chicken on the baking sheet.
  6. Bake for 30-35 minutes until the chicken is cooked through and vegetables are tender.

Meal 2: Chicken Stir-Fry with Rice

• Ingredients:
  • 2.5 pounds chicken breast, cut into bite-sized pieces
  • 5 cloves garlic, minced
  • 2 medium onions, sliced
  • 2 red bell peppers, sliced
  • 2 green bell peppers, sliced
  • 4 cups broccoli florets
  • 6 tablespoons soy sauce
  • 4 tablespoons olive oil
  • 3 cups uncooked rice
• Instructions:
  1. Cook 3 cups of rice according to package instructions.
  2. Heat 4 tablespoons olive oil in a large pan, sauté 5 minced garlic cloves and 2 sliced onions until fragrant.
  3. Add 2.5 pounds of chicken breast and cook until browned.
  4. Add the sliced bell peppers and 4 cups of broccoli florets, stir-fry for 5-7 minutes.
  5. Pour in 6 tablespoons soy sauce and cook for another 2-3 minutes.
  6. Serve the stir-fry over the cooked rice.

Meal 3: Chicken Fajitas

• Ingredients:
  • 2.5 pounds chicken breast, sliced into strips
  • 4 cloves garlic, minced
  • 2 medium onions, sliced
  • 2 red bell peppers, sliced
  • 2 green bell peppers, sliced
  • 4 tablespoons olive oil
  • 2 tablespoons fajita seasoning
  • Juice of 2 limes
  • 12 small tortillas
  • Sour cream (optional, for serving)
• Instructions:
  1. In a bowl, mix 4 tablespoons olive oil, 4 minced garlic cloves, 2 tablespoons fajita seasoning, and the juice of 2 limes.
  2. Toss the 2.5 pounds of chicken strips and the sliced vegetables in the mixture.
  3. Heat a large pan and cook the chicken and vegetables until the chicken is cooked through and the veggies are tender, about 10 minutes.
  4. Serve the fajita mixture on warm tortillas with optional sour cream.

Meal 4: Chicken and Vegetable Skewers

• Ingredients:
  • 2.5 pounds chicken breast, cut into skewer-sized pieces
  • 2 red bell peppers, cut into chunks
  • 2 green bell peppers, cut into chunks
  • 2 medium onions, cut into chunks
  • 2 medium zucchinis, sliced
  • 4 tablespoons olive oil
  • 4 cloves garlic, minced
  • 6 tablespoons soy sauce
  • Skewers
• Instructions:
  1. In a bowl, mix 4 tablespoons olive oil, 4 minced garlic cloves, and 6 tablespoons soy sauce.
  2. Marinate the 2.5 pounds of chicken and cut vegetables in the mixture for 15-30 minutes.
  3. Thread the chicken and vegetables onto skewers.
  4. Grill or broil the skewers for 10-15 minutes, turning occasionally until the chicken is cooked through.

Meal 5: Beef and Vegetable Stir-Fry

• Ingredients:
  • 2.5 pounds beef strips (sirloin or flank steak)
  • 4 cloves garlic, minced
  • 2 medium onions, sliced
  • 2 red bell peppers, sliced
  • 2 green bell peppers, sliced
  • 4 cups broccoli florets
  • 6 tablespoons soy sauce
  • 4 tablespoons olive oil
  • 3 cups uncooked rice
• Instructions:
  1. Cook 3 cups of rice according to package instructions.
  2. Heat 4 tablespoons olive oil in a large pan, sauté 4 minced garlic cloves and 2 sliced onions until fragrant.
  3. Add 2.5 pounds of beef strips and cook until browned.
  4. Add the sliced bell peppers and 4 cups of broccoli florets, stir-fry for 5-7 minutes.
  5. Pour in 6 tablespoons soy sauce and cook for another 2-3 minutes.
  6. Serve the stir-fry over the cooked rice.

Shopping List

Proteins:

• 10.5 pounds chicken breast (4 meals)
• 2.5 pounds beef strips (sirloin or flank steak) (1 meal)

Vegetables:

• Garlic (8oz.)
• Onion (8 medium for 5 meals)
• Bell peppers (red, green) (10 total for 5 meals)
• Broccoli florets (12 cups for 4 meals)
• Carrots (6 large for 1 meal)
• Potatoes (6 medium for 1 meal)
• Zucchini (2 medium for 1 meal)

Grains:

• Rice (9 cups uncooked for 4 meals)
• Tortillas (12 small for 1 meal)

Condiments & Oils:

• Olive oil (20 tablespoons for 5 meals)
• Soy sauce (18 tablespoons for 3 meals)
• Fajita seasoning (2 tablespoons for 1 meal)
• Chicken broth (1 cup for 1 meal)

Citrus & Dairy:

• Lemon (2 for 1 meal)
• Lime (2 for 1 meal)
• Shredded cheese (optional, 1 cup for 1 meal)
• Sour cream (optional, for 1 meal)

Other:

• Skewers (for 1 meal)