5-Day Dinner Plan + With Grocery List

Busy week? No problem! Fuel your days with this easy-to-follow 5-day meal plan featuring mouthwatering recipes packed with nutritious ingredients to keep you energized and satisfied. Plus, leftover-friendly options mean convenient lunches and less food waste!

Day 1: Turkey Shepherd’s Pie

Cozy up to classic comfort food with this lightened-up shepherd’s pie featuring creamy mashed potatoes, savory ground turkey, and vibrant vegetables. Packed with protein and fiber, perfect for leftover lunches, and ready in under an hour.

Ingredients:

• 3 large Russet potatoes
• 1/4 teaspoon salt
• 2 tablespoons unsalted butter
• 3/4 cup milk of your choice
• 1/4 teaspoon garlic powder
• 3 tablespoons finely chopped chives
• 1/2 tablespoon olive oil
• 1 pound ground turkey
• 1/2 cup carrot, peeled and sliced thin
• 1/2 cup onion, diced
• 1 clove garlic, finely minced
• Salt and pepper to taste
• 1 cup vegetable broth
• 2 tablespoons all-purpose flour
• 1 1/2 teaspoons Worcestershire sauce
• 1/2 cup frozen peas
• Smoked paprika

Instructions:

1. Boil and mash potatoes with butter, milk, garlic powder, and chives.
2. Brown turkey, cook vegetables, and make a flavorful sauce.
3. Assemble in a pie plate, broil until golden brown.
4. Serve and enjoy!

Store leftovers in an airtight container for 3 to 5 days.

Day 2: Coconut Chicken Curry Stir-Fry

Transport your taste buds to the tropics with this exotic stir-fry bursting with creamy coconut milk, tender chicken, and crispy vegetables.  A quick and easy weeknight meal, bursting with flavor thanks to the aromatic curry spices, and vegetarian-friendly with a few simple swaps.

Ingredients:

• 1 lb boneless, skinless chicken breast
• 2 tsp olive oil
• 1 can (13.66 oz) Coconut Milk
• 1/4 cup chicken stock
• 1 cup fresh green beans
• 1 carrot
• 1 red bell pepper
• 1/2 onion
• 4 cloves garlic
• 2 inches ginger
• 1 tsp curry powder
• 1 tsp sweet chili sauce
• Salt and pepper to taste
• Optional: mushrooms, spinach, cilantro, crushed peanuts

Instructions:

1. Brown chicken, sauté vegetables, and add a flavorful coconut curry sauce.
2. Serve over rice, garnished with cilantro and peanuts.

Leftovers can be stored in an airtight container for up to 3 days.

Day 3: Spicy Chili-Ginger Chicken Stir Fry

Spice things up with this flavorful stir-fry featuring tender chicken, a medley of colorful vegetables, and a zesty chili-ginger sauce. Packed with protein and veggies, perfect for meal prep lunches, and easily customizable to your spice level.

Ingredients:

• 1 lb Boneless Skinless Chicken
• 2 Carrots
• 2 Celery Stalks
• 1/2 Red Onion
• 1 jalapeño
• 4 cloves garlic
• 1 Tbs Fresh Ginger
• 1/4 Each – Red, Green, Yellow Bell Pepper
• 1 Tbs butter
• 1 tsp sesame seed oil
• 2 Tbs Brown Sugar (or substitute honey)
• 1 Tbs chili garlic paste
• 1 tsp Rice wine vinegar
• 1 Tbs Soy Sauce
• Pinch of salt
• White rice for serving

Instructions:

1. Stir fry chicken, veggies, and create a spicy chili-ginger sauce.
2. Serve over white rice, garnished with cilantro and peanuts if desired.

Store in an airtight container for up to 5 days. Remember to store rice separately.

Day 4: Baked Lemon Garlic Chicken with Roasted Vegetables

Savor the flavors of the Mediterranean with this citrusy and herb-infused roasted chicken paired with a colorful medley of roasted veggies. A healthy and satisfying dinner, full of vitamin-rich vegetables, and easy to clean up with one-pan cooking.

Ingredients:

• 1 lb boneless, skinless chicken thighs
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• 1 lemon, juiced and zested
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 1 lb mixed vegetables (e.g., broccoli florets, cherry tomatoes, bell peppers)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a bowl, mix olive oil, minced garlic, lemon juice, lemon zest, oregano, thyme, salt, and pepper to create a marinade.
3. Place chicken thighs in a baking dish, coat with the marinade, and let it marinate for at least 30 minutes.
4. Arrange the mixed vegetables around the chicken in the baking dish.
5. Bake for 25-30 minutes or until the chicken is cooked through and the vegetables are tender.
6. Serve and enjoy!

Leftovers can be refrigerated for up to 3 days.

Day 5: Quinoa and Black Bean Stuffed Peppers

Get your plant-powered fix with these flavorful stuffed peppers brimming with protein-rich quinoa, black beans, and fresh vegetables. A vegetarian and gluten-free option, perfect for using up leftover quinoa, and easily customizable with your favorite fillings.

Ingredients:

• 4 bell peppers, halved and seeds removed
• 1 cup quinoa, cooked
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 1 cup diced tomatoes
• 1 cup shredded cheddar cheese
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large bowl, mix cooked quinoa, black beans, corn, diced tomatoes, half of the shredded cheddar cheese, cumin, chili powder, salt, and pepper.
3. Stuff each bell pepper half with the quinoa mixture.
4. Sprinkle the remaining cheese on top of the stuffed peppers.
5. Place the stuffed peppers in a baking dish and cover with foil.
6. Bake for 25-30 minutes or until the peppers are tender.
7. Garnish with fresh cilantro before serving.

These stuffed peppers make great leftovers for a quick lunch.

Grocery List:

Grocery List:

Proteins:

• Chicken breast (2 lbs total)
• Ground turkey (1 lb)
• Chicken thighs (1 lb)
• Quinoa (1 cup)
• Black beans (1 can)

Vegetables:

• Russet potatoes (3 large)
• Fresh green beans (1 cup)
• Carrots (3)
• Red bell pepper (4)
• Onion (4)
• Garlic (at least 12 cloves)
• Ginger (3 inches)
• Jalapeño (2)
• Celery stalks (2)
• Mushrooms (optional)
• Spinach (optional)
• Mixed vegetables for roasting (e.g., broccoli, cherry tomatoes)

Dairy/Non-Dairy:

• Unsalted butter (5 tablespoons)
• Milk of your choice (1 cup)
• Coconut Milk (13.66 oz can)
• Cheddar cheese (2 cups)

Oils/Sauces/Condiments:

• Olive oil
• Sesame seed oil
• Worcestershire sauce
• Sweet chili sauce
• Curry powder
• Smoked paprika
• Soy sauce
• Brown sugar (or honey)
• Rice wine vinegar

Dry Goods:

• All-purpose flour (2 tablespoons)
• Salt
• Pepper
• Garlic powder
• Chives
• White rice
• Quinoa (if not already available)

Bakery:

• Naan bread (optional)

Optional:

• Crushed peanuts
• Cilantro
• Fresh cilantro (for garnish)

These recipes make tasty dinners that you can pack for lunch the following day. When you make your plan it is so much easier to stay on track with your healthy eating goals.

Enjoy!

Kat