Planning meals for a family can feel like a full-time job — especially when you’re juggling toddlers, work, and (for my FIFO families) a partner who’s sometimes away.
This 3-week meal plan is realistic and flexible for busy families. I’ve included:
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5 Dinners per week (easy, balanced, and toddler-friendly)
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Snack prep ideas to fill lunchboxes and hungry tummies
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Printable shopping lists to make meal prep stress-free
✨ Drop a ❤️ and DM me “Shopping List” on Instagram @looma.collective to get the free printable PDF with tick-box lists and recipes!
🟦 Week 1 – Family of Four
This week, we’re all home and I’m cooking for four. I love meals that are big on flavour, light on dishes, and don’t require fancy ingredients.
🍽️ Week 1 Meal Plan
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Monday – Chicken Burrito Bowls
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Tuesday – Mini Pizzas + Salad
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Wednesday – Ginger Pork & Cabbage Stir-Fry
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Thursday – DIY Burger Bowls
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Friday – Creamy Pesto Pasta
🥘 Expanded Recipes – Week 1
Chicken Burrito Bowls
Cook rice as your base. Pan-fry diced chicken with taco seasoning or paprika and cumin. Serve with black beans, corn, avocado, grated cheese, and a squeeze of lime.
Mini Pizzas + Salad
Use English muffins, wraps, or pita as bases. Spread tomato paste, top with diced veggies (capsicum, mushrooms, or whatever’s in the fridge), sprinkle cheese, and bake until melty. Serve with a quick salad.
Ginger Pork & Cabbage Stir-Fry
Brown pork mince in a pan with fresh ginger and garlic. Add shredded cabbage, carrot, and soy sauce/tamari. Serve over rice or noodles.
DIY Burger Bowls
Pan-fry burger patties (beef, chicken, or veggie). Serve on a base of rice or lettuce with chopped tomato, pickles, cheese, and your favourite sauce.
Creamy Pesto Pasta
Cook pasta and toss with pesto, a spoon of cream or coconut milk, and steamed broccoli or zucchini. Optional: shredded chicken or bacon.
🧁 Snack Prep Ideas – Week 1
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Carrot & Apricot Bliss Balls
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Zucchini Slice
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Homemade Muesli Bars
🛒 Week 1 Shopping List Highlights
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Proteins: Chicken breast, pork mince, beef mince or patties
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Carbs: Rice, pasta, wraps/English muffins
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Veggies: Cabbage, carrot, avocado, salad mix, broccoli
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Pantry: Taco seasoning/spices, pesto, tomato paste
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Snacks: Oats, dried apricots, shredded coconut, honey
🟨 Week 2 – FIFO Week (Dad Away)
When I’m solo parenting, I focus on low-effort meals that are still nourishing. These dinners are one-pan, quick to cook, and toddler-friendly.
🍽️ Week 2 Meal Plan
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Monday – Cheesy Veggie Pasta
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Tuesday – Chicken & Rice Bowls
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Wednesday – Lentil & Veggie Fritters + Greek Yoghurt Dip
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Thursday – DIY Snack Plate Dinner
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Friday – Veggie-Packed Chicken Stir-Fry
🥘 Expanded Recipes – Week 2
Cheesy Veggie Pasta
Cook pasta and stir through a simple sauce made from blended pumpkin, sweet potato, or carrot (I steam and blitz veggies with a splash of milk or stock). Add cheese to melt into the sauce.
Chicken & Rice Bowls
Steam rice and top with diced chicken (grilled or pan-fried), plus steamed peas, corn, and broccoli. Drizzle with olive oil or a little soy sauce for flavour.
Lentil & Veggie Fritters
Mix cooked red lentils with grated zucchini, carrot, egg, breadcrumbs, and a sprinkle of cumin. Pan-fry in olive oil until golden. Serve with Greek yoghurt or hummus for dipping.
DIY Snack Plate Dinner
Arrange a “grazing board” with boiled eggs, veggie sticks, crackers, cheese, fruit, and any leftovers. Perfect for nights you need easy cleanup.
Veggie-Packed Chicken Stir-Fry
Sauté sliced chicken with garlic, ginger, and a splash of soy sauce. Toss in your favourite veggies — broccoli, capsicum, carrots — and serve with rice or noodles.
🧁 Snack Prep Ideas – Week 2
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Banana Muffins
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English Muffin Pizzas (double as lunchbox fillers)
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Mini Quiches (egg + veggie mix in mini muffin trays)
🛒 Week 2 Shopping List Highlights
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Proteins: Chicken breast/thigh, eggs
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Veggies: Carrot, zucchini, broccoli, capsicum, peas, corn
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Pantry: Pasta, rice, lentils, breadcrumbs, soy sauce
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Dairy: Cheese, Greek yoghurt
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Snacks: Bananas, crackers, hummus
🟩 Week 3 – Family of Four (Dad’s Back)
We’re back to cooking for four again, and I’ve included a mix of family favourites and a healthy Friday fish & chips night.
🍽️ Week 3 Meal Plan
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Monday – Mexican Rice Bake
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Tuesday – Slow Cooker Chicken Curry
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Wednesday – Loaded Nachos
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Thursday – Pesto Veggie Pasta
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Friday – Baked Fish with Sweet Potato Chips & Peas
🥘 Expanded Recipes – Week 3
Mexican Rice Bake
Mix cooked rice with black beans, corn, diced tomato, and taco seasoning. Spread in a baking dish, sprinkle cheese on top, and bake until golden. Serve with avocado or sour cream.
Slow Cooker Chicken Curry
Add chicken thighs, cubed sweet potato, onion, coconut milk, and curry paste to a slow cooker. Cook for 4–6 hours on low until tender. Serve with rice.
Loaded Nachos
Layer corn chips with black beans, shredded chicken, diced tomato, and cheese. Bake until bubbly and top with salsa, guacamole, and sour cream.
Pesto Veggie Pasta
Same as Week 1 but toss in any leftover roast or steamed veggies to change it up.
Baked Fish & Sweet Potato Chips
Slice sweet potato into chips, drizzle with olive oil, and bake until crisp. Season white fish with olive oil, lemon, and herbs, then bake 15–20 mins. Serve with peas.
🧁 Snack Prep Ideas – Week 3
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ABCD Muffins (Apple Banana Cinnamon Donut muffins)
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Apple slices with nut butter
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Hidden Veggie Sausage Rolls
🛒 Week 3 Shopping List Highlights
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Proteins: Chicken thighs, white fish fillets
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Veggies: Sweet potato, peas, tomato, onion
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Pantry: Taco seasoning, black beans, corn chips, rice, pasta
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Dairy: Cheese, sour cream
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Snacks: Muffin ingredients, puff pastry, nut butter
💡 Batch-Cook & Leftover Tips
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Cook extra rice and chicken at the start of the week; use in bowls, nachos, and fried rice.
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Double the curry and freeze half in flat zip bags.
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Bake snacks once and freeze in portions for lunchboxes.
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Cut veg once (capsicum, carrot, zucchini) and store in containers for quick nights.
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