Easy Weekly Meal Plan for a Family of 3
This plan features the simplest recipes scaled for three people. Perfect for helpers who are still learning to cook, with step-by-step basics and a grocery list that avoids overbuying.
Weekly Meal Plan
| Day | Lunch | Dinner | Notes |
|---|---|---|---|
| Monday | Scrambled Eggs with Toast | Pasta with Tomato Sauce | |
| Tuesday | Egg Fried Rice | Chicken and Broccoli Stir-Fry | |
| Wednesday | Simple Omelette with Salad | Fried Noodles | |
| Thursday | Chicken Noodle Soup | Spaghetti Bolognese | |
| Friday | Vegetable Fried Rice | Baked Potatoes with Beans | |
| Saturday | Pancakes | Teriyaki Chicken with Rice | |
| Sunday | French Toast | Chicken Curry with Rice |
Grocery List
Meat
- Chicken breasts (4)
- Minced beef (300g)
Vegetables
- Onions (3)
- Carrots (3)
- Broccoli (1)
- Potatoes (3)
- Mixed salad
- Tomatoes (2)
- Spring onions (bunch)
Pantry
- Rice (1.5kg)
- Spaghetti (500g)
- Pasta (500g)
- Egg noodles (400g)
- Canned tomatoes (2)
- Soy sauce
- Coconut milk (1 can)
- Bread
- Baked beans (1 can)
- Flour
Dairy & Eggs
- Eggs (18)
- Butter
- Cheese
- Milk (1L)
Cooking Tips for Helpers
- Three people means smaller batches — do not overcook.
- One chicken breast per person is a good guide for stir-fries.
- Cook 2 cups of rice for three people — adjust if anyone eats more.
- Buy smaller bread loaves to avoid waste.
Simple, practical, and waste-free. This plan helps new helpers succeed with easy recipes that a family of three will enjoy.