Weekly Meal Plan for a Helper Cooking for a Family of 3
A family of three needs smaller portions but still wants variety. This plan keeps things simple for your helper while ensuring no food goes to waste. Every recipe is scaled for three people, and the grocery list matches exactly.
Weekly Meal Plan
| Day | Lunch | Dinner | Notes |
|---|---|---|---|
| Monday | Egg Fried Rice | Pasta with Tomato Sauce | |
| Tuesday | Simple Omelette with Salad | Chicken and Broccoli Stir-Fry | |
| Wednesday | Chicken Noodle Soup | Teriyaki Chicken with Rice | |
| Thursday | Fried Noodles | Grilled Salmon with Vegetables | |
| Friday | Chicken Salad | Spaghetti Bolognese | |
| Saturday | Vegetable Fried Rice | Baked Potatoes with Toppings | |
| Sunday | Simple Pancakes | Chicken Curry with Rice |
Grocery List
Meat & Fish
- Chicken breasts (4)
- Minced beef (400g)
- Salmon fillets (3)
Vegetables
- Onions (3)
- Carrots (4)
- Broccoli (1 head)
- Potatoes (3)
- Mixed salad
- Tomatoes (3)
- Bell peppers (2)
- Spring onions (bunch)
- Garlic (1 head)
Pantry
- Rice (1.5kg)
- Spaghetti (500g)
- Pasta (500g)
- Egg noodles (400g)
- Soy sauce
- Canned tomatoes (2 cans)
- Coconut milk (1 can)
- Curry powder
Dairy & Eggs
- Eggs (12)
- Butter
- Cheese
- Milk (1L)
Cooking Tips for Helpers
- For 3 people, 2 cups of uncooked rice is usually enough per meal.
- Smaller families waste less when recipes are properly scaled down.
- Buy smaller packs of fresh vegetables to avoid waste.
- One whole chicken is too much for 3 — use chicken breasts instead for easier portion control.
This plan is right-sized for three people — no oversized portions and minimal waste. Your helper can follow it easily and adjust based on appetites.