How I Meal Plan and Grocery Shop for My Family of 7 – Plus 6 of our favorite snacks to make in 5 minutes
Meal planning and grocery shopping for a large family can feel overwhelming, but over the years, I’ve developed a system that makes it manageable and, dare I say, even enjoyable (most of the time!). Let me walk you through my process, which focuses on creating a 7 Day Family Meal Plan and using a weekly meal planning template to keep us organized and on track.
I have tried a lot of meal planning apps and services and most of them work to get me out of my rut. But nothing works like what I am about to share with you. Be warned… you will need to just roll up your sleeves and get to work. But once you make it a simple habit, it’s easy.
Step 1: Plan Dinners First
The first thing I do is decide what seven things we’ll have for dinner that week. Dinner is the biggest meal for me, and I like to cook meals at home, even if they’re very simple. I choose a protein, a vegetable, and some kind of carb for each meal. This keeps it balanced and ensures we’re getting variety without overcomplicating the process.
I also like to use ingredients multiple times throughout the week to keep things efficient. For example, if I’m making a tomato-based sauce for meatball subs, I’ll also use it later in the week for homemade pizzas. Same with roasted veggies—I can use them as a side dish one night and toss them into a salad or pasta another night.
Here’s an example of what a typical week looks like for us:
- Meatball subs – No recipe needed. I make the meatballs with seasonings we already have, and people can add cheese and marinara if they like. Roasted veggies on the side.
- Chicken teriyaki stir-fry – I use cabbage, carrots, and broccoli with a teriyaki sauce recipe my husband found years ago. It’s simple and delicious: ½ cup tamari, ½ cup honey, pepper, and a tiny dash of cayenne. Add some cornstarch to thicken and you’re set.
- Chicken noodle soup – Leftover celery inspired me to make this. I’ll pair it with homemade rosemary bread.
- Homemade pizzas – Using leftover marinara from the meatball subs.
- Shredded chicken and cabbage slaw tacos with street corn – Simple and fresh.
- Teriyaki salmon – Using the same teriyaki sauce as earlier in the week, paired with roasted veggies and rice.
- Homemade chicken nuggets – I’ll serve these with roasted potatoes and vegetables.
Step 2: Choose Simple Breakfast Options
Next, I plan a few options for breakfast. I don’t usually cook breakfast on weekday mornings, so I choose things like bagels, overnight oats, or muffins (which I often make the night before). I try to keep breakfast simple by only offering a few choices each week. This not only streamlines the mornings but also makes grocery shopping easier.
We do our best not to rely on cereal as the main option. Although I’m not opposed to it—trust me, my older three kids had their fair share of Pop-Tarts and donuts during the rushed mornings of their younger years—I’ve improved my planning and now prioritize more nutritious foods.
Here’s what we’re having for breakfast this week:
- Eggos (my kids love these right now, and they’re quick)
- Pumpkin muffins (I’ll bake these in advance)
- Banana bread (because I bought a bunch of bananas that no one wanted!)
Other options we cycle through are overnight oats, make ahead crepes with fruit, toast and eggs (that’s the most I am willing to cook in the mornings).
Step 3: Plan School Lunches
My kids pack their lunches for school, and I aim for a simple formula: a sandwich, a fruit, a yogurt or cheese stick, and a snack. I find this balance keeps them satisfied throughout the day, and it’s easy to put together.
Here’s what their lunches look like this week:
- PB&J or pepperoni sandwiches
- Fruit (apple sauce, bananas, or oranges)
- Yogurt or cheese sticks
- Granola bars or crackers
These are what my kids use for their lunches.
Step 4: Snacks for Between Meals
Like any house with kids, mine are constantly hungry between meal times. I do my best to keep fruit, nuts, yogurts, cheeses, and the breads I bake on hand for snacks. I’ve decided this is just a battle I won’t fight—when they’re hungry, they can eat!
The goal is to provide pretty good options most of the time. I’m not aiming for perfection, but I have stopped buying a lot of things like chips and donuts. Not only has this saved us money, but I also find that when my kids are snacking, they’re actually hungry rather than eating out of boredom.
Sometimes, they’ll add these snacks to their breakfast or lunches, and while they typically don’t include them with dinner, they’ll often reach for snacks afterward.
Step 5: Baking Extras
I don’t always bake extra snacks, but in the fall, I love making seasonal treats like pumpkin bread and homemade breads. These not only serve as snacks but also give me peace of mind knowing my kids are eating something homemade and nutritious. They help round out our 7 Day Family Meal Plan, too so there aren’t any gaps.
Here’s what I’m baking this week:
- Pumpkin bread – Because it’s fall, and we love it!
- Banana bread – A great way to use up those extra bananas.
- Rosemary bread – Perfect for pairing with soups or as a snack.
Step 6: Create a Master Grocery List
Once I’ve planned our meals, I do a quick run-through of the fridge and pantry to see what we already have. Then, I make a master list of what we need for the week.
With five kids, an active family, and varying food preferences, I usually have to shop at two or sometimes even three grocery stores. We often go to Costco for bulk items, and then I’ll visit another grocery store for the rest. I wish I could simplify this process, but for us, it works.
After making my master list, I break it down by store. It’s an extra step, but it saves time when I’m actually in the store.
Sometimes I’ll use grocery pick-up, but I’ve found that the produce pickers don’t always choose the best items. It’s all about picking your battles, right?
Step 7: Use a Whiteboard for Meal Display and Tracking
Once the meal planning and shopping are done, I put our daily meals up on a small whiteboard calendar in our kitchen. This helps everyone know what to expect, and it’s an easy way to answer the inevitable “What’s for dinner?” question without having to think about it every day.
We also keep a running grocery list on the whiteboard, so if we run out of something during the week, it gets added immediately. This saves us from forgetting key ingredients.
Easy Snacks to Make (Even in 5 Minutes or Less!)
When you’re feeding a big family or just trying to keep snack time simple and healthy, having a list of easy snacks to make can be a total lifesaver. I like to keep our snacks really clean—just real food, minimal prep, and things my kids actually want to eat.
Here are a few of our absolute favorite easy snacks to make in 5 minutes or less. These are on repeat in our house and double as lunchbox staples, after-school fillers, or quick bites while we’re on the go.
1. Dates Stuffed with Peanut Butter
These are my all-time favorite and a huge hit with the kids! We use these organic, dried pitted dates from Amazon. Just slice them open and fill with natural peanut butter. They taste like caramel candy and are surprisingly filling.
2. Frozen Melon Balls
Such a fun way to make fruit feel like a treat! We use this melon baller and freeze the balls for a quick, refreshing snack. The kids love helping make these, and they’re perfect during warmer months.
3. Sliced Apples + Nut Butter
You can never go wrong with apple slices and peanut butter or almond butter. Bonus points if you sprinkle them with cinnamon or hemp seeds for a little extra crunch and nutrition.
4. Cucumber Slices + Hummus
This is a great savory option when you need something light but satisfying. Just slice up a cucumber and serve it with your favorite hummus. My kids love dipping, and it helps them actually want to eat their veggies.
5. Banana Roll-Ups
Take a tortilla (we use grain-free or whole wheat), spread some peanut butter on it, and roll a banana inside. Slice it into bite-sized pieces and you’ve got banana sushi. It’s fun, filling, and comes together in minutes.
6. Cheese + Fruit Combos
Grab a handful of grapes or sliced strawberries and pair them with cheese sticks or cubes. It’s a super simple snack that feels a little fancy—and it’s easy to toss into lunchboxes too.
When you’re looking for easy snacks to make in 5 minutes, it really comes down to keeping things simple and using what you already have on hand. You don’t need fancy ingredients or long recipes—just whole foods that taste good and make your life easier.
I have also fallen in love with my dehydrator and am working on a fully comprehensive blog post for that shortly :).
Why Planning Is Hard, But Worth It
Now, I’ll be honest—the hardest part of this whole process is the planning and deciding what to eat each week. I don’t enjoy it, but I’m always glad when it’s done because the rest of the week runs so much smoother. This 7 Day Family Meal Plan doesn’t just happen, but it does make life easier.
I make all the decisions in one day, and for the rest of the week, I just follow the plan. This eliminates a lot of the frustration and stress that can come with mealtime, which, let’s be real, can sometimes cause unnecessary tension.
When we don’t have a plan, things don’t flow as smoothly. My husband and I bicker more, everyone’s in a worse mood, and the whole day feels a little off. I’ve found that planning is the best way to avoid these issues.
The Key to Simplifying Meal Planning
I wish there were shortcuts or quick fixes for this, but the truth is, you just have to do the planning. The good news is, if you follow this method, you only need to do it once a week. And that makes everything else easier.
Of course, I would be crazy not to remind you that this system works for me largely because my home is decluttered. Instead of spending my Sundays cleaning and organizing, I can focus on meal planning and food prep, which makes the whole week run more smoothly.
