Weekly Meal Plan for a Helper Cooking for a Family of 4
Cooking for a family of four means balancing variety with simplicity. This weekly meal plan gives your helper a clear structure with meals that satisfy both adults and children. Portions are sized for four people, and the grocery list accounts for exactly what is needed — reducing waste and keeping costs reasonable.
Weekly Meal Plan
| Day | Lunch | Dinner | Notes |
|---|---|---|---|
| Monday | Chicken Fried Rice | Spaghetti Bolognese | Cook extra rice for Tuesday |
| Tuesday | Egg Fried Rice | Teriyaki Chicken with Vegetables | |
| Wednesday | Chicken Noodle Soup | Pasta with Tomato Sauce | |
| Thursday | Simple Omelette with Toast | Beef Stir-Fry with Rice | |
| Friday | Fried Noodles | Grilled Salmon with Potatoes | |
| Saturday | Chicken Salad | Roast Chicken with Vegetables | Save leftover chicken for Sunday |
| Sunday | Chicken Wraps (using leftovers) | Chicken Curry with Rice |
Grocery List
Meat & Fish
- Chicken breasts (6)
- Whole chicken (1)
- Minced beef (500g)
- Beef sirloin (400g)
- Salmon fillets (4)
Vegetables
- Onions (5)
- Carrots (6)
- Broccoli (2 heads)
- Potatoes (8)
- Mixed salad (2 bags)
- Tomatoes (4)
- Bell peppers (3)
- Celery (3 stalks)
- Spring onions (bunch)
- Garlic (1 head)
- Ginger (small piece)
Pantry
- Rice (2kg)
- Spaghetti (500g)
- Pasta (500g)
- Egg noodles (400g)
- Soy sauce
- Tomato paste
- Canned tomatoes (3 cans)
- Coconut milk (1 can)
- Curry powder
- Wraps (8 pack)
Dairy & Eggs
- Eggs (18)
- Butter
- Parmesan cheese
- Milk (2L)
Cooking Tips for Helpers
- For a family of 4, cook 3 cups of uncooked rice per meal — this gives generous portions.
- Batch-cook rice on Monday and store extra in the fridge for fried rice the next day.
- When roasting chicken on Saturday, roast extra vegetables at the same time to save effort.
- Leftover roast chicken works perfectly in wraps, salads, or fried rice.
- Prep vegetables for the week on Sunday — wash, peel, and chop carrots, onions, and peppers.
This plan provides balanced, family-sized meals that your helper can prepare without stress. Each day builds on simple techniques, and leftovers are used efficiently. Many families use Mealside to share plans like this with their helpers in multiple languages.