Weekly Meal Plan + Shopping List

5-day plan, ~30–40 minutes per dinner. Pantry-friendly with minimal overlap to reduce waste. Breakfast prep + snack staples included.

Dinners

• Miso-Ginger Sheet-Pan Chicken + Broccoli + Rice
• Chickpea Coconut Curry + Rice + Quick Pickled Veg
• Lemon-Herb Baked Cod + Roasted Potatoes + Green Beans
• Brown Butter Chocolate Chip Blondies (dessert night) + Simple Salad
• Roasted Red Pepper Sausage Pasta + Side Caesar

Breakfasts

• Overnight oats (berries + chia) ×3
• Greek yogurt + granola + fruit ×2

Snacks

• Apples/bananas, mixed nuts, hummus + carrots/cukes

Shopping List (condensed)

• Protein: chicken thighs (2 lb), cod (~1.5 lb), sausage (12 oz)
• Pantry: rice, coconut milk (2), chickpeas (2), miso, soy sauce, honey, pasta, tomato paste, roasted red peppers
• Veg: broccoli, potatoes, green beans, mixed greens, carrots, cucumber, garlic, ginger, lemons
• Dairy: Greek yogurt, butter, Parmesan
• Baking: flour, sugar, brown sugar, chocolate chips

Prep Map (Sunday, ~75 minutes)

• Cook 3 cups rice; portion.
• Marinate chicken; chop broccoli.
• Pre-chop curry aromatics (ginger/garlic/onion); measure curry spices.
• Wash/chop salad greens; prep Caesar dressing.
• Mix blondie dry ingredients; brown butter (cool, then store).

Fit/Skip Notes

• Fit: weeknights, minimal dishes, family-friendly.
• Skip/Swap: swap cod for tofu or chicken; use GF pasta if needed.