Consider meal planning and the mental load of thinking “what’s for dinner?” done for the week. This is a 7-day meal plan for my fellow busy moms featuring easy, low prep dinner recipes along with shortcut strategies, kid-friendly customizations and a grocery list, too!
Dinner is often the part of the day that feels the most draining. As a mom of two, I rely on meals that are quick, balanced, and don’t require much mental energy at 5 PM.
This weekly dinner plan uses my easiest casseroles and customizable bowls so you can get dinner done without overthinking it. Give it a try!
What Makes This Meal Plan Different
- Dietitian-created + mom-tested.
- High protein + high fiber.
- Mostly dump-and-go or minimal chopping with four healthy casseroles included.
- Leftovers built in. If you are feeding 2-4 people, there are typically about 2-3 servings for leftovers the next day.
- Kid-friendly adaptations included.
- All of these meals are gluten-free or gluten-free friendly. However, many do contain cheese and/or yogurt. With swaps, these can be dairy-free, too!
The 7-Day Dinner Plan
The dinner plan features 7 recipes plus a day off between day 6 and 7.
Click on the underlined links to view the FULL recipe, notes, variations and nutritional information!
Day One: Greek Chicken Protein Bowl + The Prep Ahead Day
This prep ahead day consists of a couple of batch cooking shortcut strategies to make your week easier plus an easy dinner. I prefer to start this meal plan on a Sunday but pick a day that works best for you!
What to Prep
- Cook a large pot of white rice (like an entire bag) or your preferred rice.
- Freeze 2 cups and thaw on day 3 –> cooked and cooled rice needed for day 4 (shrimp bowl). This not only saves time but increases resistant starch (great for gut health!).
- Freeze the rest in family-size portions. You will use again for day 7 (customizable chicken bowl).
- Prepare one pound of ground beef for day 5’s Mexican quinoa casserole. Freeze it and pull day 4 to thaw! Of course, you can prep the ground beef on day of, too – it only takes about 5 minutes.
This is your 30–40 minutes of upfront effort that makes everything else feel ridiculously easy.
Optional Add-Ins (If you have energy)
- Chop a couple onions + peppers for day 2.
- Cook lentils for day 3 (or just use canned).
About the Bowl
A healthy, high protein and fiber Greek chicken protein bowl with garlic yogurt that feels light and refreshing but is actually very filling!
This bowl can be as easy or as complex as you want it to be! Summer time? Marinate and grill the chicken. Winter? Air fryer for convenience. Lazy or busy nights? Just use a rotisserie chicken. Easily customize with what you have on hand.
Each bowl has 51 grams of protein and 9.5 grams of fiber. This recipe is lower in carbohydrates unless rice or quinoa is used as the base.
Ingredient Snapshot
- Chicken Breast (about 1-1.25 lbs.): air fry, grill, use rotisserie or leftover chicken.
- Diced English cucumber.
- Halved cherry tomatoes, about one carton.
- Kalamata olives, pitted- about 1/2 cup.
- Chickpeas, one 15 ounce can – drained and rinsed.
- Feta Cheese, about 3/4 cup.
- Red Onion, diced very small. I used half a large red onion.
- Garlic yogurt with lemon.
- Optional additions: shredded lettuce, quinoa, or rice for the base, pita chips, bell peppers, chopped nuts, drizzle of red wine vinegar, or hummus.
Prep Shortcuts
Kid-Friendly Ideas
- Serve chicken, rice, and veggies separately.
- Keep sauces on the side.
- Skip olives for kids who don’t like strong flavors.
- Add familiar sides like pita bread or naan and fruit.
- Serve the bowl with ranch!
- Use plain Greek yogurt instead of tzatziki if needed.
- Add shredded mozzarella instead of feta for milder flavor.
Day two: 10-Minute Lentil Salad
A plant-based meal that comes together in just 10 minutes when using already cooked and canned lentils. Basically, you will chop some fresh veggies, drain canned lentils, combine ingredients for the dressing, and gently mix together.
The dressing combines two ingredient powerhouses: tahini and nutritional yeast. It’s extremely filling due to the protein and fiber content, too! {Vegetarian, Gluten-Free, Dairy-Free Friendly}
This recipe makes four servings. Easily customize the ratios of the vegetables however you want. The lentils + cheese + dressing, though, will alter the nutritional value a bit more.
Swap It Out
This recipe is very high in fiber so if you are not used to eating that much fiber, take Gas-X or swap with an Easy No Oven Dinner.
Ingredient Snapshot
- 3 cups of cooked or canned green or brown lentils. I batch cooked lentils the night before and stored the leftover in the freezer! However, use canned to eliminate that step and make this recipe easier!
- Cherry tomatoes, halved, about 1 cups. Or, diced Roma tomatoes. I prefer 1/2 cup of tomatoes + 1 cup of red bell pepper.
- One diced red bell pepper.
- Diced cucumber, about 2 cups.
- Kalamata olives, about 1/2 cup, chopped or halved.
- Chopped nuts, optional, for texture and crunch. I used salted pepitas because they were leftover in my pantry!
- Crumbled feta, about 1 cup. Optional but highly recommended.
- Tahini + nutritional yeast dressing.
Directions
To Store / Leftovers
Store in an airtight container in the fridge for up to 3 days but it tastes best when consumed within 24 hours.
Kid-Friendly Adjustments
Day Three: Buffalo Chicken Quinoa Casserole
A delicious, easy casserole that combines comfort and nutrition! Casseroles are the best because it’s a full, well-balanced meal all in one pan. No need to cook anything else to go with it!
I mean, it’s buffalo chicken – a classic, delicious flavor combination. Like a healthier buffalo chicken dip but as a well-balanced meal. It’s comforting yet nutritious.
This recipe makes about 4-5 servings.
Ingredient Snapshot
- 1 cup of uncooked quinoa – pre-rinsed for convenience. If you don’t have a sieve to rinse quinoa, I would recommend an already pre-rinsed quinoa like Bob’s Red Mill Organic.
- 1 1/2 pounds of raw, skinless, boneless chicken breast or about 3.5-4 cups of cooked chicken breast. Rotisserie works!
- 1/2 cup buffalo sauce. I used Kinder’s Buttery Buffalo Sauce and I highly recommend for this recipe. It is lower in sodium than many other sauces, too.
- 1/2 cup of plain Greek yogurt. Plus more for topping, if preferred.
- 1 cup of shredded carrots.
- 2 bell peppers, diced small. I like to use yellow and red to add some color.
- 1 white onion, diced small – optional, or you can just top with green onions.
- 8 ounces of sharp cheddar or Colby Jack cheese
To Store / Leftovers
Store in an airtight container in the fridge for up to 4 days since the chicken was cooked! Individual portion can be frozen for up to 3 months, too. Easily reheats in the microwave.
Recipe Swap idea
If you don’t want to make this casserole, try my Buffalo Chicken Crockpot Pasta or the Street Corn Casserole instead.
Kid-Friendly Adjustments
Day Four: Customizable Shrimp and rice bowl
A customizable power bowl with shrimp, veggies and rice. First of all, you will be using the cooked and cooled rice you made on prep day. A variety of veggies are cooked in one pan, set aside, and then the shrimp is cooked in the same pan in just 5 minutes!
If you follow the basic principles of this recipe, you will find yourself with an easy dinner you can turn to every week and ideas to change it up so you don’t get bored! I list a bunch of variations in the recipe.
Essentially, it’s just a shrimp and rice bowl that you can customize however you want. Recipe makes about 4 servings but it’s pretty easy to add more.
Prep Shortcuts & Notes
- Use whatever veggies you want – select frozen for convenience!
Ingredient Snapshot
- 2 cups of cooked and cooled rice, about 1/2 cup of rice per serving. Allow rice to have cooled for at least 12 hours for the most resistant starch.
- 16 ounces peeled and deveined raw shrimp, tail off, or about 4 ounces per serving.
- 8 ounces sugar snap peas, I used a microwaveable steamer bag.
- 1 1/2 cups frozen peas and carrots mixture.
- 2 cups of broccoli, diced small.
- Sliced avocado, about one medium or large.
- 1-1 1/2 cups of frozen shelled edamame.
- Lemon, soy sauce, sauces, spices for flavor!
Directions
To Store / Leftovers
Store leftovers in an airtight container in the fridge for up to 3 days. This is a great meal prep recipe for the next two days – keep avocado slices on the side and add day of consumption.
Kid-Friendly Adjustments
Day Five: Mexican Quinoa Casserole
This is like a deconstructed burrito-inspired casserole with quinoa. The flavors & textures are just so good!
So many fun toppings and sauces can be added to change up the flavor profile. Did I mention this is a whole meal with no need to add on a side? The quinoa cooks raw, in the casserole dish!
Storage / Meal Prep Tips
This recipe makes about 6 servings. Store in the fridge for up to 4 days or freeze for up to 3 months. A delicious way to increase overall protein and fiber intake!
Kid-Friendly Adjustments
Ingredient Snapshot
- 1 lb lean ground beef or ground turkey. I used 90/10 ground beef and I have used turkey!
- 1 cup raw quinoa, rinsed; or buy pre-rinsed quinoa for convenience!
- 1.5 cups of black beans, drained and rinsed.
- 1 (14.5 oz) can diced tomatoes, undrained. I used Ro-Tel tomatoes with chilies.
- 1 (14.5 oz) can of (drained) corn. Or, about 2 cups of frozen corn.
- 1 bell pepper, diced small.
- 1/2-1 large onion, diced small.
- Plus, cheese + topping variations!
Break Day!
Take a break between day 6 and 7 and order takeout.
Day Six: Chicken Fried Rice Casserole
So, this recipe is the ultimate comfort casserole, easy dump-and-go by utilizing frozen vegetables. So, enjoy this throw-everything-in-a-pan recipe that feels like chicken fried rice from your favorite restaurant but way healthier and so easy to throw together! {Gluten-Free & Dairy-Free}
This recipe makes about 5 servings. Your whole house will smell like garlic while it’s cooking (which I love).
Ingredient Snapshot
- 1 cup uncooked long grain white rice.
- 1 lb chicken breast or thighs, raw, diced into small ½-inch pieces.
- 1½ cups frozen mixed veggies (peas, carrots, and/or corn). I used a frozen carrots and peas mixture.
- 1 medium diced onion.
- 1 1/2 cups of frozen and shelled edamame. This is also known as mukimame.
- Plus, garlic + sauces (see post).
To Store / Leftovers
Store in an airtight container in the fridge for up to 4 days since the chicken was cooked! This casserole stores well in the freezer for up to 3 months, too. Easily reheats in the microwave.
Swap It Out
Other recipe ideas for this night are Mexican Chili with Ground Beef (if you’re sick of chicken), this one pan Coconut Chicken and Rice Casserole or one of these Easy Low Prep Dinners.
Kid-Friendly Adjustments
Grocery List
Screenshot or print out or save to your photos!
Full disclosure: I used ChatGPT to create a grocery list with the ingredients from these seven dinners. I asked it to include the optional ingredients so you know that you don’t have to buy them.
If you are customizing this meal plan in any way, you can try to use ChatGPT to make you an ingredient list by copying and pasting the recipe links into it!
Thank you for reading this meal plan and I truly hope it helps! My aim is to help other moms with their mental load & their health – so feel free to follow along or subscribe for infrequent updates. You will get a 33-page e-book, too!