One-Week Back to School Meal Plan for a Family of Four

School is back in session in many places, which might mean you need some extra help with meal prep.  We understand and are here to help!  This one-week meal plan put together by a Registered Dietitian features summer produce favorites, including zucchini, corn, tomatoes, mango, blueberries, pineapple, and of course juicy peaches!  

Below you’ll find a one-week meal plan for a family of four, along with meal prep tips and a shopping list. 

Note that each day is designed to provide approximately 1500 calories.  The snack calorie allotment at the bottom of each day lets you know how many extra calories you have after eating the three meals to meet the generic goal of 1500 calories.  Adjust your daily intake based on your specific needs and hunger cues.

New to meal prep? Be sure to check out the related article 6 Essential Tips for Meal Prepping Like a Pro.

Quick Tips

1. Read through the recipes before going grocery shopping as it’ll help you become familiar with the ingredients so you make swaps based on availability at your local grocery store. 
2. Keep in mind that each meal is designed for four servings so if you have more family members, you’ll want to make extra of each recipe!
3. If you’re cooking for one or two, you can still make the meal plan as-is and freeze extra servings for future meals.
4. Snacks are not included in this meal plan so don’t forget to add any snacks that you’d like to your shopping list!

Meal Prep Notes

1. Make these three recipes in their entirety on Sunday
   • Almond Blueberry Overnight Oats (make all 12 jars for the week)
   • Make-Ahead Feta and Spinach Breakfast Wraps 
   • Tzatziki Chicken Salad 
2. Prep all the components of the Spicy Mango, Black Bean, and Avocado Tacos on Sunday or Monday and then all you’ll have left to do is assemble your tacos on Tuesday. 
3. Start the Crock Pot Corn Chicken Chowder when you wake up Thursday.

Monday

B: Almond Blueberry Overnight Oats

L: Simple Hummus and Avocado Sandwich with a serving of fruit 

D: Zucchini Lasagna Roll Ups (make double batch) with side salad (mixed greens, slivered almonds, fresh fruit, and a drizzle of olive oil and balsamic vinegar)

Snack calorie allotment: 350 calories 

Tuesday

B: Make Ahead Feta and Spinach Breakfast Wraps 

L:  Tzatziki Chicken Salad (use basil or cilantro instead of dill) as a sandwich or lettuce wrap, with a fresh peach on the side.  – 

D: Spicy Mango, Black Bean, and Avocado Tacos (make enough for 8 servings). 

Snack calorie allotment: 130 calories 

Wednesday

B: Almond Blueberry Overnight Oats

L: Leftover Spicy Mango, Black Bean, and Avocado Tacos 

D: Leftover Zucchini Lasagna Roll Ups and side salad 

Snack calorie allotment: 240 calories 

Thursday

B: Leftover Breakfast Wraps 

L: Leftover Tzatziki Chicken Salad with a fresh peach on the side. 

D: Crock Pot Corn Chicken Chowder (make 1 ½ servings), serve with a simple side salad (mixed greens, slivered almonds, fresh fruit, and a drizzle of olive oil and balsamic vinegar).  

Snack calorie allotment: 165 calories

Friday

B: Almond Blueberry Overnight Oats 

L: Simple Hummus and Avocado Sandwiches with a serving of fruit 

D: Sauteed Zucchini and Tomato Pasta (double batch, made with 1 pint of diced cherry tomatoes instead of canned and basil rather than parsley) with chickpeas on top (option to roast chickpeas on the stove to make them crispier) 

Snack calorie allotment: 400 calories

Saturday

B: 3/4 cup plain low-fat Greek yogurt with 1 sliced peach, 2 tablespoons slivered almonds, and 1 teaspoon honey. 

L: Leftover Corn Chowder   

D: Foil-Packed Salmon with Grilled Pineapple Salsa (double the recipe) served with 1 cup cooked brown rice (or other whole grain) per serving  

Snack calorie allotment: 350 calories 

Sunday

B: Blueberry Greek Yogurt Pancakes with 1 tablespoon of maple syrup per serving  

L: Leftover Zucchini and Tomato Pasta with Chickpeas   

D: Thai Pineapple Fried Rice with 4 ounces of grilled shrimp on the side. Option to make vegetarian and add chickpeas or tofu instead, just make sure to update the grocery list. 

Snack calorie allotment: 320 calories 

Grocery List 

Produce

• Avocadoes (4 medium) 
• Baby Spinach (23 ounces) 
• Basil 
• Blueberries (3 pints, or buy big bag of frozen) 
• Cilantro 
• Corn (need about 6 cups of kernels, so either buy 7-8 ears of fresh corn or use a large  bag of frozen) 
• Cucumber (1 small) 
• Green cabbage, shredded to save time (1 large bag) 
• Jalapeno (1) 
• Lemon (2 medium) 
• Limes (8 small) 
• Mango (2) 
• Mixed baby greens (1 large container) 
• Onion, yellow (2) 
• Peaches for snacks 
• Peppers, red bell (3)
• Pineapple (1 large) 
• Scallions (1 bunch) 
• Tomatoes, cherry (2 pints) 
• Watermelon, or other in-season fruit for snacks and breakfasts
• Zucchini (14 medium) 
• Optional: leaf lettuce and extra tomato slices for hummus sandwiches

General Grocery 

• Grains, pastas, and breads:
  • Brown rice
  • Old Fashioned Rolled Oats (18-ounce container)
  • Sourdough Sandwich Bread (2 large loaves) 
  • Tortillas, small corn or whole wheat (16-count)
  • Tortillas, whole wheat 10-inch (8-count) 
  • Whole wheat small pasta, such as elbow or small shells (1 box) 

• Nuts, seeds, and dried fruit:
  • Almond Butter, Natural 
  • Almonds, slivered
  • Cashews, unsalted (½ cup) 
  • Chia Seeds

• Canned goods and dried legumes:
  • Black beans, no-added salt (2, 15-ounce cans)
  • Chicken broth, low-sodium (48 ounces) 
  • Chickpeas, no-added salt (2, 15-ounce cans)
  • Marinara sauce (32 ounces) 

Meat, Poultry, and Seafood 

• Chicken breast, skinless and boneless (4 pounds) 
• Chicken thighs, skinless and boneless ( 1 ½ pounds) 
• Salmon (4 fillets) 
• Shrimp, thawed or frozen (1 pound)

Dairy, Eggs, & Other Refrigerated

• Almond milk, unsweetened (or milk of choice)
• Eggs, large (24-count)
• Feta cheese (6 ounces) 
• Hummus, any flavor (family-sized container) 
• Mozzarella cheese, part-skim and shredded
• Plain Greek yogurt (2, 32-ounce tubs)
• Ricotta cheese, low-fat (32 ounces)

Pantry 

• Spices and seasonings:
  • Cayenne pepper 
  • Chili powder
  • Garlic, fresh or pre-minced
  • Garlic powder 
  • Italian seasoning 
  • Pepper
  • Rosemary, dried 
  • Salt
• Baking:
  • Baking powder
  • Baking soda 
  • Butter, unsalted 
  • Honey 
  • Maple syrup 
  • Vanilla extract 
  • White whole wheat flour
• Oil, vinegar, and condiments:
  • Apple cider vinegar 
  • Extra-virgin olive oil 
  • Mayonnaise (I recommend an avocado or olive oil-based mayo) 
  • Red wine vinegar 
  • Sirracha 
  • Soy sauce, low sodium 

The Bottom Line 

Meal prepping takes time but can provide many benefits.  Whether you follow completely or pick and choose which recipes you prefer, we hope this plan helps simplify some meals for you! 

Let us know what’s in your weekly meal prep below!