30-Day Family Meal Plan: Balanced Dinners & Weekly Shopping List

Happy Friday!

I’m debating skipping next week’s meal plan because it’s Memorial Day weekend. That said, I know you’ll still need easy dinners for the days after the holiday, so this week’s plan focuses on dinners that take 30 minutes or less (two recipes have longer inactive oven time, but very little hands-on work).

Enjoy your long weekend — I hope you get to eat lots of delicious cookout food 🥰

Happy cooking!

Brita

✨ Get the printable shopping list here! ✨

Meal Prep Tips:

I like to do grocery shopping the same day I meal prep so ingredients don’t get lost in the fridge.

“Make it ahead” notes explain what you can prepare in advance. “Component prep” suggests small tasks (dicing, whisking sauces, etc.) that make weeknight cooking faster.

• Veggie Burgers
  • Make it ahead: Form patties up to 3 days in advance and chill — they hold together even better after resting. You can also freeze them up to 3 months. Cook from chilled or frozen: grill, bake, or pan-fry.
  • Component prep: Dice onion and carrot, roughly chop mushrooms, and sauté the vegetables ahead of time to save blending and forming time on the day you cook.
• Black Bean Tacos
  • Make it ahead: Prepare the black bean filling up to 2 days ahead and refrigerate. Reheating and assembling takes only a few minutes.
  • Component prep: Dice the poblano and onion, mince the garlic, and measure spices into a small bowl for quick cooking.
• Sesame Tofu
  • Make it ahead: The whole dish keeps for up to 4 days. Reheat in a skillet or air fryer to bring back crispiness. Cook a large batch of rice at the start of the week for easy bowls.
  • Component prep: Whisk the sesame sauce and keep it in a jar. Press and cube tofu the night before, letting it rest on a paper towel-lined plate for extra crispness.
• Veggie Bowls
  • Make it ahead: Roast veggies and chickpeas ahead and refrigerate for up to 4 days. Make the dressing and store in a jar. Reheat in the oven or air fryer to crisp before serving.
  • Component prep: Whisk the maple-dijon dressing, chop broccoli, cauliflower, and carrots, and store them ready to roast straight from the fridge.
• Baked Ziti
  • Make it ahead: Assemble the ziti (unbaked), cover tightly, and refrigerate up to 24 hours before baking—add a few extra minutes when baking from chilled. Leftovers keep for up to 4 days and reheat well.
  • Component prep: Prepare the ricotta mixture and store it covered. Dice the onion and mince garlic so day-of work is limited to making the sauce and assembling.

I really hope these meal plans make your week easier. Please reply if you have questions or suggestions — I always appreciate feedback on how to improve the plans.

Happy cooking!

Brita

The BEST Veggie Burger Recipe

This veggie burger combines mushrooms, brown rice, and simple whole-food ingredients. It’s sturdy enough to grill, bake, or pan-fry and is ready in about 25 minutes.

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Sheet Pan Black Bean Tacos

Crispy, cheesy black bean tacos that come together with just 15 minutes of active work. Family-friendly and easy to customize.

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Sesame Tofu

Crispy sesame tofu in a sweet-savory garlic sauce served with broccoli — easy to make in an air fryer or a skillet for a takeout-style dinner at home.

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Roasted Veggie Bowls with Lemon Tahini Sauce

Maple Dijon roasted veggie bowls with broccoli, cauliflower, carrots, chickpeas, and red onion, finished with a creamy maple-dijon tahini dressing — wholesome and great for meal prep.

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Easy Baked Ziti Without Meat

Classic comfort food: tender pasta tossed in marinara, layered with creamy ricotta, and topped with melty mozzarella. Simple, cheesy, and vegetarian-friendly.

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Vegan Pasta Salad

An easy, delicious vegan pasta salad that’s perfect for picnics, potlucks, and leftover-friendly lunches.

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