Weekly Dinner Plan + Grocery List (Family of 4 with Toddlers)

Monday: Sheet Pan Chicken, Carrots & Potatoes - Jump

Tuesday: Taco Night (Turkey + Black Beans) - Jump

Wednesday: Salmon, Rice & Broccoli - Jump

Thursday: Veggie Stir-Fry with Rice - Jump

Friday: Tortilla Pizzas - Jump

Saturday: Breakfast for Dinner (Eggs, Toast, Fruit) - Jump

Sunday: Veggie & Bean Soup with Grilled Cheese - Jump

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🛒 Shopping List

You have two Options:

1. One Click Apply This Grocery List: OMG, yes. I don't have time. Just add it to my cart! - Jump

   
   

2. Pick out everything yourself: I'm a control Freak. Give me all the shopping Chaos. - Jump

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One-Click Hack for Busy Moms:

I put all of this in an Amazon Fresh list so you can add everything to your cart in seconds. No brain power required.

Amazon List

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🛒 Shop by Aisles

🥩Protein

• Chicken thighs/breasts – 2 lbs

• Ground turkey – 1 lb

• Salmon/tilapia – 1.5 lbs

• Eggs – 2 dozen

🍞 Carbs & Grains

• Rice – 3 cups (uncooked, or 3 microwave pouches)

• Potatoes – 4 medium or 1.5 lb small

• Whole wheat tortillas – 1 pack (10–12)

• Whole wheat bread – 1 loaf

• Pasta (optional for soup) – ½ lb

🥕 Veggies & Beans

• Carrots – 1 lb

• Frozen broccoli – 1 bag (12 oz)

• Frozen mixed veggies – 1 bag (12–16 oz)

• Lettuce (shredded or whole) – 1 head or bag

• Bell peppers – 2

• Onions – 2

• Canned black beans – 2 cans

• Canned mixed beans or cannellini – 2 cans

• Tomato sauce – 1 jar

• Salsa – 1 jar

🧀 Dairy

• Shredded cheese – 2 cups

• Mozzarella – 1 cup

• Butter – 1 stick

🧂 Pantry & Extras

• Garlic powder

• Olive oil

• Soy sauce

• Honey

• Broth (carton or bouillon)

• Fresh fruit of choice (snacks + Saturday dinner sides)

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Mom-Friendly "Recipes"

🌙 Monday – Sheet Pan Chicken & Veggies

The easiest set it + forget it dinner.

• Toss chicken, chopped carrots, and potatoes in olive oil + garlic powder.

• Roast at 425°F for ~20 minutes while you wrestle toddlers into PJs.

  👶 Toddler tweak: Cut veggies smaller or add a few sweet potato wedges (a toddler fave).

🌮 Tuesday – Taco Night

The dinner that doubles as family entertainment.

1. Brown ground turkey (or beef), heat up canned black beans.

2. Lay out tortillas, cheese, lettuce, and salsa like a mini taco bar.

   👶 Toddler tweak: Serve deconstructed—pile little mounds of meat, beans, cheese on their plate for less mess.

🐟 Wednesday – Salmon, Rice & Broccoli

Fancy enough for you, fast enough for mom life.

1. Pan-sear salmon (or budget-friendly tilapia) with lemon + garlic.

2. Microwave rice + steam a bag of broccoli = done.

   👶 Toddler tweak: Flake the fish into bite-size bits, drizzle with butter. Instant win.

🥦 Thursday – Quick Veggie Stir-Fry

The fridge-cleanout miracle.

1. Toss frozen mixed veggies with leftover chicken or tofu.

2. Sauce = soy sauce + garlic + a honey drizzle (sweet enough for kids).

3. Serve over rice or noodles.

   👶 Toddler tweak: Pull out their portion before saucing if flavors feel too “grown-up.”

🍕 Friday – Tortilla Pizzas

Pizza night without delivery drama.

1. Spread tomato sauce on whole wheat tortillas, sprinkle cheese + veggies.

2. Bake at 400°F for ~10 min until crispy.

   👶 Toddler tweak: Let them “decorate” their pizza—warning: 90% of cheese may end up on the counter.

🍳 Saturday – Breakfast for Dinner

Because sometimes cereal isn’t enough.

1. Scramble eggs, toast whole grain bread, throw fruit on the side.

2. Bonus points: whip out freezer pancakes or waffles.

   👶 Toddler tweak: Cut everything into strips they can grab with sticky fingers.

🥣 Sunday – Big Batch Veggie & Bean Soup

The Sunday reset soup.

1. Dump leftover veggies, canned beans, and broth into a pot. Let it simmer while you tackle laundry mountain.

2. Serve with grilled cheese or buttery toast.

   👶 Toddler tweak: Blend or mash part of the soup for a smoother texture = less “ew” faces.

✨ Flow Hack

Do a mini prep session on Sunday: roast extra chicken + cook a pot of rice. You’ll thank yourself when you reuse it for stir-fries, quick lunches, and even breakfast scrambles.