Weekly meal plan for families
One menu for the whole table: dishes that grown-ups and children both eat, often with leftovers for the next day's lunch.
Example: two adults and a child. Portions are written for one adult (about 2000 kcal); the shopping list is for the whole family. This is an example, not your personal plan.
Monday
~2090 kcal · 118 g protein- Breakfast Porridge with blueberries and nuts1.25 portions · 525 kcal
- Lunch Pork loin with roasted vegetables1.5 portions · 708 kcal
- Dinner Buckwheat with mushrooms and egg1.25 portions · 665 kcal
- Snack Beetroot salad with garlic and walnuts1.25 portions · 193 kcal
Tuesday
~2065 kcal · 107 g protein- Breakfast Millet porridge with apple and cinnamon1.25 portions · 521 kcal
- Lunch Pork steaks with cabbage salad1.5 portions · 699 kcal
- Dinner Boiled potatoes with kefir and dill1.25 portions · 651 kcal
- Snack Silkė pataluose – layered herring salad (lighter)0.75 portions · 193 kcal
Wednesday
~1996 kcal · 131 g protein- Breakfast Millet porridge with pumpkin1.5 portions · 541 kcal
- Lunch Beef patties with buckwheat and beetroot salad1.25 portions · 622 kcal
- Dinner Oven-baked turkey patties with buckwheat1.5 portions · 653 kcal
- Snack Baked apples with curd cheese1 portion · 181 kcal
Thursday
~2000 kcal · 144 g protein- Breakfast Country-style fried eggs with potatoes1.25 portions · 492 kcal
- Lunch Oven-baked turkey patties with buckwheat · leftovers from yesterday1.5 portions · 653 kcal
- Dinner Karbonadas – pork chop with braised sauerkraut1.5 portions · 674 kcal
- Snack Baked apples with curd cheese1 portion · 181 kcal
Friday
~1957 kcal · 157 g protein- Breakfast Egg spread with chives on rye1.25 portions · 458 kcal
- Lunch Oven-roasted chicken with potatoes and carrots1.5 portions · 684 kcal
- Dinner Cod with mashed potatoes and peas1.5 portions · 619 kcal
- Snack Rice crackers with tofu, cucumber and dill1 portion · 197 kcal
Saturday
~1931 kcal · 115 g protein- Breakfast Rye bread sandwiches with cheese and tomato1.5 portions · 470 kcal
- Lunch Baked mackerel with beetroot salad1.25 portions · 669 kcal
- Dinner Pasta with tuna and green beans1 portion · 591 kcal
- Snack Hummus with rice cakes and pepper1 portion · 200 kcal
Sunday
~2071 kcal · 154 g protein- Breakfast Tinginiai virtiniai (lazy curd-cheese dumplings) with berries1.25 portions · 525 kcal
- Lunch Pork stew with mushrooms and potatoes1.75 portions · 693 kcal
- Dinner Chicken stew with carrots and mashed potatoes1.5 portions · 634 kcal
- Snack Carrot and apple salad1.25 portions · 219 kcal
Shopping list for the week
Amounts are worked out from the recipes' grams for the whole family (roughly) and rounded – buy the nearest pack size. Spices and salt aren't included.
🥕 Veg, fruit and potatoes
- Apple~10 pcs (1.8 kg)
- Beetroot~12 pcs (1.2 kg)
- Bell pepper~2 pcs (250 g)
- Blueberries250 g
- Butternut squash450 g
- Carrot~17 pcs (1.4 kg)
- Courgette~1 pc (300 g)
- Cucumber~9 pcs (1.9 kg)
- Frozen mixed berries190 g
- Garden peas (frozen)250 g
- Green beans (frozen)250 g
- Lemon70 g
- Mushrooms (button)750 g
- Onion~11 pcs (1.1 kg)
- Potatoes (raw)~43 pcs (6.5 kg)
- Radishes170 g
- Sauerkraut500 g
- Tomato~5 pcs (600 g)
- White cabbage300 g
🍗 Meat, fish and eggs
- Beef mince 10%350 g
- Cod (raw)450 g
- Egg24 pcs
- Mackerel (raw)400 g
- Pickled herring100 g
- Pork loin (raw)1.8 kg
- Skinless chicken thighs (raw)1 kg
- Tofu (firm)200 g
- Tuna in spring water300 g
- Turkey mince800 g
🥛 Dairy
- Curd cheese (tvarog) 9%400 g
- Hard cheese90 g
- Kefir 2.5%850 ml
- Low-fat curd cheese (tvarog)400 g
- Milk 2.5%1.4 l
- Natural yoghurt450 g
🌾 Grains, bread and pasta
- Buckwheat (dry)650 g
- Millet (dry)350 g
- Pasta (dry)200 g
- Rice cakes~10 pcs (90 g)
- Rolled oats190 g
- Rye bread400 g
🫘 Pulses and tins
- Hummus160 g
- Tinned tomatoes500 g
🌰 Nuts and seeds
- Ground linseed30 g
- Sunflower seeds60 g
- Walnuts60 g
🧂 Other
- Butter10 g
🏠 Probably already at home
- Honey50 g
- Olive oil25 g
- Rapeseed / sunflower oil150 g
- Wheat flour100 g
Your menu – built around you
This menu was made for an example person. Start with the free calorie calculator: it works out your own numbers in a minute, and the Dumpli app then builds a week around your calories, allergies, diet and time.
Work out your numbersMore examples: 1500 kcal week, budget week, week for men, vegetarian week and for people who train.