7 Day Eating Plan for the Family

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Making an eating plan for the week is a good idea for many reasons. First, you can plan out every meal, so you don’t have to waste time during the week. This way, you can get all your shopping done in one go. You might also prepare foods beforehand to save time during the week because you can just heat foods up as needed.

However, you might be short on ideas, so we will go through a sample 7-day eating plan for the family.

Eating Plans for the Family: A 7 Day Sample

The following 7-day eating plan is ideal for the whole family. It provides an energetic and nutritious breakfast, a light lunch, and a solid and filling dinner.


Monday is a day where everybody regrets that it’s not the weekend anymore. On the other hand, nobody wants to do much on a Monday, so we’re going to keep things relatively simple.

Breakfast – Oatmeal

For Monday breakfast, a simple and fast breakfast is oatmeal. For one, it’s easy to prepare; it takes just a few minutes and barely any effort.

Next, it’s loaded with carbs, so it will give you plenty of energy, and the fiber will help your digestive system. Don’t forget a little fruit on the side-some sliced mango or a small bowl of blueberries will do the trick. Oatmeal comes in many varieties to choose from, so choose one that is easiest to prepare.

Lunch – Chicken Caesar Salad

Chicken Caesar salad is a light and quick lunch. Just grill up some chicken with seasoning and throw it on a regular Caesar salad.

You can get a premade salad kit or make it from scratch with romaine lettuce, bacon crumble, croutons, and Caesar salad dressing.

Dinner – Tacos

Tacos are always a fan favorite of adults and kids. They’re easy to make because ground beef or chicken is all you have to cook. Cook the ground meat with some salt, cumin, smoked spanish paprika, and pinch of cayenne pepper, and chop your veggies.

Get some tortilla shells, sour cream, salsa, lettuce, tomatoes, cheese, avocado, and whatever else you want. It’s a meal with plenty of protein, nutrients, and carbs.


Although Tuesday is usually a bit better than Monday, you’re still a busy person. So, we’ll keep things simple with some easy meals that don’t take long to prepare.

Breakfast – Yogurt Fruit Salad

Starting the day off right is essential, so something healthy and relatively light is called for. A yogurt fruit salad always hits the spot. To keep fat and sugar to a minimum, go with some plain yogurt; you can mix in various chopped fruits and berries.

For added substance, you can always add oats or granola. You can also add a bit of honey or agave for some added sweetness. It’s a filling yet nutritious breakfast to get everyone’s day started the right way.

Lunch – Tuna Sandwiches

Tuna sandwiches are always delicious, and they’re easy to make. Take canned tuna, mix it with mayo and mustard, salt and pepper, and maybe celery or grated carrots.

It’s a meal that takes minutes to prepare. Moreover, it’s portable, making a great office or school lunch. Finally, let’s not forget that it’s packed with protein and essential amino acids and has plenty of carbs for energy.

Dinner: Chili

Chili is always a good choice if you want something rich and hardy for a tasty and filling dinner. Basic chili is pretty easy to make – it takes about an hour.

You will need ground beef, various beans, celery, tomato, chili, and other spices. Brown the beef, add water, beans, and seasoning, and let it simmer for a while. Serve with a side of dinner rolls or a green salad.


Wednesday is hump day, the middle of the week that everybody is happy to finally get to. So let’s keep this nutritious and energy-packed meal plan going to help get you through the rest of the week.

Breakfast – A Fruit and Veggie Smoothie

We want to get some vitamins in, so a fruit and veggie smoothie is an ideal breakfast. The cool thing about smoothies is that they are highly versatile.

You can make them with milk, yogurt, water, or juice. Add any combination of veggies and fruits you like. If you want some protein, add a tablespoon or two of peanut butter or sunflower butter. For a bit of added sweetness, add some honey. If you want to cool things down a bit, add ice to the mix.

Lunch – Club Sandwich

Sometimes there’s nothing better for lunch than a simple sandwich. That said, you can always get creative. However, we recommend sticking with white meat for health reasons, but a strip or two of bacon might be OK, once in a while.

Get some whole grain or sour dough bread, high-quality deli meats, veggies of your choosing, and make a sandwich. The tasty things don’t always have to be difficult to make. It’s also another lunch that is portable for school or the office.

Dinner – Simple Souvlaki Wraps

Souvlaki wraps are always good choices if you want to keep things simple. First, season your chicken with olive oil, salt, garlic, lemon, and pepper. Then, either grill or pan sear that chicken; this is all the cooking needed here.

Then, get some Greek pita, tzatziki, mint, tomatoes, onion, and whatever else you like to pile into a souvlaki wrap. If you want to step things up a notch, adding a Greek salad on the side is always an option.

Eating Plans for the Family


Now we’re getting near the end of the week, something that everybody looks forward to. So let’s look at a good Thursday meal plan.

Breakfast – Toast, Eggs, Fruit

We’ve all eaten toast for breakfast, and there’s nothing wrong with that. However, if you want to keep things healthy, go with whole-wheat or whole-grain toast.

For a bit of added protein and energy, have a boiled egg. On the side, for a bit of a vitamin boost, add fruit; refreshing melon is always a treat.

Lunch – Greek Salad

Yes, we said you could have a Greek salad along with your souvlaki. However, it’s also something you can eat as a standalone meal. It’s filling, especially if you add enough feta cheese.

The salad consists of cucumber, red onion, tomato, olives, and feta cheese. It certainly is a healthy lunch, yet also packed with flavor, vitamins, and nutrients.

Dinner – Corn Chowder

Corn chowder is a satisfying and delicious meal, especially on a cold day. Now, it’s not the healthiest meal, but it does have nutrients, it’s filling, and easy to make. Boil some corn cobs, remove the corn, boil some more.

Add cream or milk, other seasonings, and some bacon. Blend it all together, and you’re left with a creamy, corny, and bacon-flavored soup. Everyone will want seconds.


Thank God it’s Friday! The workweek has finally come to its last day, and you just want Friday night to come.

Breakfast – Eggs and Beans

If you want a Friday breakfast that is filling and rich in calories, eggs and beans are always a good option. So get any beans you like, pop them in a pan, and fry up some eggs.

If you want to keep things healthier, go for beans in tomato sauce instead of the sweet kind. Of course, you can always boil or poach your eggs – just keep the fat to a minimum. It’s a filling breakfast that might just be able to get you through to Saturday all on its own.

Lunch – Curry Chicken Salad

This is another lunch that works just as well on the go as it does at home. Grill or pan sear some chicken breast. Next, make a simple curry dressing of powder, cream, and salt.

Then, add some pasta shells, chopped celery, and raisins to the mix. It also keeps really well; you can make a large batch of this salad and eat it for days.

Dinner – Pizza

Homemade pizza is always best, and it is also an excellent family activity.

Roll out the dough, and the family can dress the pizza any way they want. But, of course, you might be tired from a long week of work, in which case, some delivery might just do.


Now we have the weekend. It’s a time to relax, but also to eat well. So let’s have a tasty Saturday of eating.

Breakfast – Banana Chocolate Chip Pancakes

Everybody loves a sweet treat, perhaps no one more than the kids. Banana chocolate chip pancakes might not be light, but they are tasty.

They’ve got plenty of calories for a weekend of adventure, they taste great, and bananas are healthy too. Making pancakes and enjoying them together is a great family activity.

Lunch Pot Roast

Since you probably don’t work the weekend, let’s cook our main meal for lunch instead of dinner. This will leave your afternoon open and allow you to enjoy the rest of the day without having to worry about making a huge dinner.

Pot roast is always a good weekend meal. You can more or less pop it in the oven, watch your favorite morning shows, then eat lunch a couple of hours later. Add veggies of choice and make a gravy out of the meat’s juices. It’s as easy as that.

Dinner – Roast Beef Sandwiches + Salad

If you have leftover pot roast from lunch, you can make tasty roast beef sandwiches for dinner.

Get some sourdough bread, some of that roast beef, mustard, and pickles. If that’s not enough, add a salad of your choosing for extra vitamins.


Sunday might be a day to relax, but it’s also a day to eat well. So we’ve reserved Sunday for the best meals of all.

Breakfast – A Fireman’s Breakfast

Some people call it a fireman’s breakfast, some a full English, and some just call it a plate of tasty food. Yes, here we’re talking about bacon, eggs, toast, hash browns, sausages, and more.

It’s not a health-conscious breakfast, but it provides the carbs, protein, and fat needed for a long day of adventuring. It’s also a reasonably easy breakfast to make.

Lunch – Spaghetti

Sometimes there’s just nothing better than some spaghetti. This is a super tasty meal without much work involved. In addition, you can make your own sauce or purchase some in a jar. Moreover, you can spend time making your own meatballs, or you can buy them. Next, some fresh garlic bread on the side is a nice touch.

If you have the time, I recommend making the meatballs and sauce from scratch. For the meatballs, I use a mix of ground pork and beef, one lightly beaten egg, grated parmesan cheese, salt, oregano, pepper, onion powder, garlic powder, breadcrumbs and chopped spinach. They taste so much better than the store-bought variety.

Dinner – Grilled Cheese and Tomato Soup

Let’s finish things off with something fast and simple that kids and adults alike will enjoy. Slap some cheese between two pieces of bread, fry it up, and you’re good to go.

For the side, heat up, or even better, make fresh tomato soup. It’s a healthy yet filling dinner that will have everybody sleeping soundly.

Final Thoughts

Now you know what a simple, fast, and relatively healthy 7-day family eating plan might look like. The beauty of food is that the possibilities are nearly endless.

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