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4-Day Meal Plan with Grocery List & Easy Family Dinners

  • Writer: Katelyn Fuller
    Katelyn Fuller
  • 11 minutes ago
  • 3 min read

If figuring out dinner every night feels exhausting, this 4-day meal plan is here to make things simple.

This plan includes 4 cozy, family-approved dinners, a full grocery list, and easy-to-follow directions for each recipeso you’re not bouncing between tabs or recipes all week long. These are realistic meals for busy nights — comforting, flavorful, and totally doable.


Why This 4-Day Meal Plan Works

  • Includes a full grocery list

  • Step-by-step directions for each meal

  • Family-friendly & weeknight-approved

  • Minimal prep with big flavor

  • Great for leftovers and repeat weeks


🛒 Grocery List (All 4 Days)

4 day grocery list

Day 1: Honey Sesame Chicken Bowls

Sweet, savory, and better than takeout — this is an easy bowl everyone can customize.

Honey sesame chicken bowl with rice and vegetables

Ingredients

  • Chicken breast – 1½ lbs, cubed

  • Cornstarch – ⅓ cup

  • Garlic powder – 1 tsp

  • Salt – 1 tsp

  • Black pepper – ¼ tsp

  • Avocado oil – ¼ cup (divided)

Sauce

  • Honey – ⅓ cup

  • Tomato paste – 1 tbsp

  • Soy sauce or tamari – 1 tbsp

  • Sesame oil – 1 tsp

  • Ground ginger – 1 tsp

  • Sesame seeds – 1 tbsp

Veggies & Rice

  • Jasmine rice – 1 cup dry

  • Lime juice – 1 tsp

  • Snow peas – 1 cup

  • Brussels sprouts – 2 cups

  • Shredded carrots – 1 cup

  • Green onions – 1 stalk, chopped

Directions

  1. In a bowl, combine cornstarch, garlic powder, salt, and pepper. Toss chicken until evenly coated.

  2. Heat 2 tbsp avocado oil in a skillet over medium-high heat. Cook chicken 5–8 minutes per side until golden and cooked through. Remove from pan.

  3. Whisk all sauce ingredients together. Reserve ¼ cup for drizzling. Toss chicken in remaining sauce.

  4. Add remaining avocado oil to skillet. Cook Brussels sprouts and snow peas about 15 minutes. Add carrots and cook 4–5 more minutes.

  5. Cook rice according to package directions. Stir in lime juice.

  6. Assemble bowls with rice, veggies, chicken, green onions, and reserved sauce.


Day 2: Tomato Risotto with Meatballs

Creamy, comforting, and perfect for a cozy night in.

Creamy tomato risotto with homemade meatballs

Ingredients

Meatballs

  • Ground meat – 1 lb

  • Milk – ¼ cup

  • Egg – 1

  • Breadcrumbs – ½ cup

  • Salt – 1 tsp

  • Black pepper – ½ tsp

Risotto

  • Olive oil – 2 tbsp

  • Yellow onion – 1 small, diced

  • Garlic – 4 cloves, minced

  • Arborio rice – 1 cup

  • Tomato paste – 2 tbsp

  • Chicken broth – 4 cups, warm

  • Parmesan cheese – ½ cup grated

Directions

  1. Mix ground meat, milk, egg, breadcrumbs, salt, and pepper. Roll into small meatballs.

  2. Heat olive oil in a large skillet and brown meatballs on all sides. Remove and set aside.

  3. In the same pan, sauté onion until soft. Add garlic and cook 30 seconds.

  4. Stir in arborio rice and toast 1–2 minutes.

  5. Add tomato paste and 1 cup broth. Stir constantly, adding more broth as it absorbs.

  6. Nestle meatballs back into risotto and simmer until rice is creamy and meatballs are cooked through.

  7. Stir in Parmesan and season to taste.


Day 3: Greek Garlic Butter Chicken & Potatoes

A one-pan dinner that’s flavorful, hearty, and easy to clean up.

Greek garlic butter chicken with roasted potatoes

Ingredients

  • Chicken thighs or breasts – 6

  • Baby potatoes – 1 lb, halved

  • Olive oil – ⅓ cup

  • Garlic – 6–8 cloves

  • Shallot – 1, chopped

  • Lemons – 2

  • Olives – ¾ cup

  • Butter – 4 tbsp

  • Feta cheese – 6–8 oz

  • Fresh herbs – ½ cup

  • Paprika – 1 tbsp

  • Dried oregano – 2 tbsp

  • Red pepper flakes – to taste

  • Red wine vinegar – 2 tbsp

Directions

  1. Preheat oven to 425°F.

  2. Toss potatoes with olive oil, paprika, oregano, salt, and pepper. Roast 25 minutes.

  3. Add chicken, garlic, shallot, lemons, olives, and butter.

  4. Roast another 30 minutes until chicken reaches 165°F.

  5. Finish with feta, herbs, and red wine vinegar.


Day 4: Creamy Sausage Rigatoni

The perfect cozy pasta night to end the week.

Creamy sausage rigatoni pasta dinner

Ingredients

  • Rigatoni – 8 oz

  • Italian sausage – 15 oz

  • Olive oil – 1 tbsp

  • Garlic – 4 cloves

  • Italian seasoning – 1 tsp

  • Tomato sauce – 15 oz

  • Chicken broth – 1 cup

  • Heavy cream – 1 cup

  • Spinach – 5 oz

  • Red pepper flakes – to taste

Directions

  1. Cook rigatoni until al dente. Reserve ½ cup pasta water.

  2. Brown sausage in olive oil.

  3. Add garlic and seasoning. Cook 30 seconds.

  4. Stir in tomato sauce, broth, and cream. Simmer 10 minutes.

  5. Add spinach and cooked pasta. Toss, adding pasta water if needed.

  6. Season and serve with Parmesan.


Final Thoughts

This 4-day meal plan gives you everything you need — measurements, directions, and a grocery list — all in one place. It’s realistic, comforting, and designed for real life.

Save this one. You’ll come back to it 🤍

 
 
 

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