Weekly meal plan
Page Library
Weekly meal plan
A weekly meal plan page for recipe clubs, nutrition coaches and food newsletters that send members a plan each week. It sets out five dinners in a table with cook times, gives a shopping list as checklists grouped by store section, then walks through a one-hour Sunday prep session step by step, with notes on leftovers and swaps. The sample is a late-winter week from a cooking school's online club. Copy the page each week, change the dishes and list, and link each dinner to its recipe in your library.
This week's meal plan: cozy late-winter dinners
Five dinners for four people, one shopping trip and an hour of prep on Sunday. This week leans on a big tray of roasted squash and a pot of farro that turn up in three different meals.
The plan
| Day | Dinner | Cook time | Uses from prep |
|---|---|---|---|
| Monday | Farro bowls with roasted squash, kale and tahini | 20 min | Squash, farro, tahini sauce |
| Tuesday | One-pan chicken with white beans, lemon and rosemary | 55 min, 15 hands-on | Sliced onions |
| Wednesday | Black bean and squash enchiladas Vegetarian | 40 min | Squash, sliced onions |
| Thursday | Miso-glazed salmon with sesame greens | 25 min | Washed greens |
| Friday | Mushroom and farro soup with grilled cheese | 30 min | Farro |
| Weekend | Your night off. Use up leftovers, or try the bonus recipe below. |
Shopping list
Grouped by store section so you can shop in one loop. Tick off what you already have.
Produce
- 2 butternut squash (about 2 pounds each)
- 2 bunches lacinato kale
- 1 pound baby bok choy
- 12 ounces cremini mushrooms
- 3 yellow onions
- 1 head garlic
- 3 lemons, 2 limes
- 1 bunch cilantro, 1 bunch rosemary
- 1 small piece fresh ginger
Meat, fish and dairy
- 6 bone-in, skin-on chicken thighs
- 4 salmon fillets (6 ounces each)
- 8 ounces Monterey Jack cheese
- 8 ounces sharp cheddar
- 1 small tub sour cream
- Butter, if you are low
Pantry
- 2 cups farro
- 2 cans cannellini beans
- 2 cans black beans
- 1 jar red enchilada sauce (16 ounces)
- 10 corn tortillas
- 1 quart low-sodium vegetable stock
- White miso and tahini
- 1 loaf sourdough
Sunday prep
Put on a podcast and give yourself an hour. Everything keeps for five days in the fridge.
- Roast the squash (5 minutes of work). Heat the oven to 425F. Peel, seed and cube both squash, toss with olive oil and salt, and spread over two sheet pans. Roast for 30 to 35 minutes, turning once.
- Cook the farro. While the squash roasts, simmer the farro in a big pot of salted water for 25 to 30 minutes, until tender but still chewy. Drain, spread on a tray to cool, then pack into two containers.
- Slice the onions. Thinly slice all three onions and store them in a lidded container. Half go into Tuesday's chicken and half into Wednesday's enchiladas.
- Wash the greens. Strip the kale from its stems, wash and spin it dry with the bok choy, and store both wrapped in a clean towel in a large bag.
- Make the tahini sauce. Whisk 1/3 cup tahini with the juice of a lemon, a grated garlic clove, a pinch of salt and enough cold water to make it pourable. It thickens in the fridge, so loosen with water before serving.
- Pack and label. Cool everything fully before the lids go on. A strip of masking tape with the day it is for saves a lot of guessing on Wednesday night.
Skip everything except the squash and farro. Those two save the most time later in the week.
Swaps and leftovers
Vegetarian week
Swap the chicken for a second can of white beans and a pound of mushrooms, and the salmon for firm tofu pressed and glazed with the same miso mix.
Gluten-free
Use brown rice instead of farro and gluten-free bread for the grilled cheese. Check the enchilada sauce label.
Leftover squash
Blend any extra with stock and a spoon of miso for a quick soup, or fold it into Saturday's scrambled eggs.
Bonus weekend recipe
Got friends coming over? This week's bonus is a sheet-pan apple and cardamom crumble that uses the oven while it is still warm from dinner.
Use this page
Make it yours in a few minutes
- Find it in your Control Panel. Go to Content > Page Library and search for "Weekly meal plan".
- Add it to your site. Choose a title and a department. The page arrives as a draft, with its pictures copied to your site and your site's name already in place.
- Change the words and pictures. Open it in the Membergate editor, replace the sample text and images with your own, and make it live when you are ready.