Five dinners · one list
High-protein, family-sized.
Five family dinners, Monday to Friday, every plate over 50 g of protein. One shopping list.
Serves 4 · 30–45 minutes each · calories and protein per serving from the FamPlate engine
MondayChicken Fajita Rice Bowls
30 min · serves 4 · 657 kcal · 56 g protein
“slice the chicken thin, it cooks in minutes”
See the recipe →
TuesdayTurkey Chili with Beans
45 min · serves 4 · 618 kcal · 56 g protein
“better the next day — make it Sunday”
See the recipe →
WednesdayLean Beef Bolognese
40 min · serves 4 · 673 kcal · 58 g protein
“a wholewheat spaghetti carries the sauce better”
See the recipe →
ThursdayHoney-Garlic Salmon with Quinoa
30 min · serves 4 · 700 kcal · 52 g protein
“glaze at the end so the honey doesn't burn”
See the recipe →
FridayCrispy Chicken Tenders with Sweet Potato Fries
40 min · serves 4 · 652 kcal · 56 g protein
“parmesan in the crumb is what makes them crisp”
See the recipe →
The shopping list
Meat & fish
- 1.4 kg chicken breast
- 750 g lean turkey mince
- 750 g lean beef mince (5% fat)
- 680 g salmon fillets (4)
Dairy & eggs
- 550 g Greek yogurt
- 70 g parmesan
- 60 g cheddar
- 2 eggs
Fruit & veg
- 800 g sweet potatoes
- 300 g broccoli
- 3 bell peppers
- 3 onions
- 1 carrot
- 1 celery stalk
- 1 garlic bulb
- 1 lime
Tins, dry, frozen
- 1.6 kg chopped tomatoes
- 3 tins beans (1 black, 2 kidney)
- 320 g wholewheat spaghetti
- 250 g rice
- 240 g quinoa
- 200 g frozen edamame
- 80 g panko breadcrumbs
Check the cupboard first: olive oil, honey, soy sauce, smoked paprika, cumin, chili powder.
Plan any week in twenty minutes.
Put the five dinners in your plan, tap once, and the shopping list writes itself — free to use.