Are you looking for a simple to follow FREE monthly meal plan that allows you to loose weight without having to prepare separate meals for your family? This is where my husband & I found ourselves. We knew we needed to drop weight, but we still wanted to eat health, nutritious, well balance real food. We cut out flour and refined sugar and had amazing results dropping 20 lb the first month. So if you are trying to drop weight or just maintain a healthy lifestyle – this menu is for you!
Note: I am not claiming to be a nutritionist or medical professional, this is just what worked for our family.
Help Mom Lose Weight on this Family Meal Planner
- This is not a diet. This is a healthy way of life. By following this diet we lost 20 lb the first month.
- Eat as much fruit & vegetables as you like.
- Drink lots of water
- Don’t eat anything made with flour or refined sugar.
- Eat dairy in moderation.
- Start Any Time!
- Repeat until Fall/Winter Edition (habits take a while to build).
By using the meal plan below you agree to the following:
- This is for personal use only (you may print off 1 copy for your families personal use)
- This may NOT be sold, hosted, reproduced, copied or stored on any other site (including blog, Facebook, Dropbox, etc.)
- All downloaded materials provided are copyright protected. Please see Terms of Use.
- I offer free printables to bless my readers AND to provide for my family. Your frequent visits to my blog & support purchasing through affiliates links and ads keep the lights on so to speak. Thanks you!
Healthy Summer Family Meal Planner
Our healthy summer meal planner includes lots of grilling out back and serving up yummy fresh salads with greens fresh from the garden – Yum! Our meal plan feeds our family of 5. So for all you busy moms out there – dinner is served {and you didn’t even have to plan it!}
Week 1:
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| Monday | Blueberries & Yogurt Granola (for kids) | Mango Black Bean Salad Cucumbers | Grilled Chicken with Grilled Beets, and Carrots (CoucCous for kids) | Popcorn |
| Tuesday | Apple with 1 TAB Peanut Butter | Hummus with peppers, carrots, and sesame seeds Grapes | Refried Beans with salsa & sour cream (add rice for kids) Pear | Banana |
| Wednesday | Cottage Cheese & Blackberries | Grilled Ratatoille Boats Fruit | Grilled Salmon Peas Peach | Olives |
| Thursday | Farmer Eggs** Pinneapple | Cobb Salad | Veggie Burgers with sweet potato fries** | String Cheese |
| Friday | Smoothy (sneak in some kale) | Baked Potato with cheese & broccoli | Spaghetti Squash with Homemade Meat Sauce & Green Beans | Plum |
| Saturday | Strawberries (and pancakes for kids) | Beautiful Salad (on Spinach | Eggplant Pizza | celery with peanut butter |
| Sunday | Fruit Salad (whatever you like: pear, strawberry, blueberry, raspberry, oranges, kiwi, mango) | Steak and Grilled Veggie Packet Cherries | Eggs (any style) or deviled eggs | 1/4 cup nuts |
Week 2:
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| Monday | Blackberries & Granola (use coconut oil) | Strawberry Spinach Salad | Grilled Chicken Zucchini & Yellow Squash & Red Peppers Green Beans | Banana |
| Tuesday | Apple with 1 TAB Peanut Butter (Oatmeal w/ fruit for kids) | Tuna Salad with peppers, carrots, (bread for kids) Apple | Homemade Black Bean Veggie Burger Cucumbers Pineapple Slices (bun for kids) | celery with peanut butter |
| Wednesday | Yogurt & Strawberries | Cranberry Spinach Salad (use coconut oil instead of veggie) | Chili (with cornbread for kids) | Plum |
| Thursday | Veggie Omelet (mushroom & pepper) Kiwi | Roquefort Pear Salad | Broccoli Cauliflower Salad Turkey (in sandwich form for kids) Watermellon | string cheese |
| Friday | Raspberries & Granola (use coconut oil) | Beet & Sweet Potato Salad Banana | Meatloaf Acorn Squash peas Watermelon | Orange |
| Saturday | Smoothy (with Kale for extra nutrition) | Parrothead Salad | Soufflé Antelope | popcorn |
| Sunday | Eggs, Breakfast Sausage (toast for kids) | Pot Roast with Potatoes & Carrots Peach | Stir Fry (Vegetarian with 1 cup peanuts) (on Rice for Kids) |
Week 3:
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| Monday | Strawberries & Yogurt Granola (for kids) | Hummus with peppers (Pita bread for kids) Grapes | Lemon Roasted Chicken & Cauliflower | Popcorn |
| Tuesday | Apple with 1 TAB Peanut Butter | Carrot & Peanut Salad over lettuce Peach | Red Lentil Curry or Red Beans (rice for kids) Orange | Banana |
| Wednesday | Cottage Cheese & Blackberries (kids Oatmeal w/ fruit) | Avocado Egg Salad Sandwich in lettuce (on bread for kids) Apple | Stuffed peppers Broccoli (with brown rice) | Cucumbers |
| Thursday | Farmer Eggs** | Salad with Grilled Beets & Feta – Pears over spinach | Spaghetti Squash with Butternut Squash Sauce Peas | String Cheese |
| Friday | Smoothy (with chard) | Mexican Bean Salad (no dressing) Banana | Hamburger (bun for kids only) corn on the cob Watermelon | Apple |
| Saturday | Blueberries (and waffles for kids) | Crockpot Black Beans with Brown Rice Watermelon | Eggplant Parmesan, & sauce with mashed potatoes | nuts |
| Sunday | Fruit Salad (pear, strawberry, blueberry, raspberry, oranges, kiwi, mango) | Ham, Pineapple, Green Beans | Breakfast Casserole Bites (moms without bread) | Celery with cream cheese |
Week 4:
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| Monday | Raspberries & Yogurt Granola (for kids) | Hummus with peppers, carrots, and sesame seeds Pears | Chicken Marsala (with pasta for kids) Broccoli | Banana |
| Tuesday | Apple with 1 TAB Peanut Butter | Harvest Salad | Baked Beans Green Beans (bread for kids) | celery with peanut butter |
| Wednesday | Yogurt & Mango | Chicken Salad wrapped in lettuce (on bread for kids) Apple | Eggplant Meatballs (over pasta for kids) Zucchini | Peach |
| Thursday | Veggie Omelet melon | Curried Cashew, Pear, and Grape Salad** | Shish Ka Bobs (pepper, mushroom, onion) Grilled Beats (with rice for kids) Peach | string cheese |
| Friday | Smoothy | Black Bean Taco Salad** | Shepherd’s Pie Asparagus | Plum |
| Saturday | Strawberries (in crepes for kids) | Picnic Lunch: cheese & deli meat Grapes | Sweet Potato & Kale Gratin | popcorn |
| Sunday | Grapefruit or Zucchini Bread for kids | BBQ Sandwiches (with bun for kids) watermelon | Eggs (any kind) Grilled Tomato (toast for kids) | Cucumbers |
Note: If you need a treat a small scoop of Breyers ice cream will do the trick and keep you on track =)
{free} Weekly Shopping List Printable
First off, because I know you are going to ask, where is the Menu {free} printable? I know I usually have free printables for everything! But I think it will be more helpful to you if you just read the menu {this post} on your smart phone, ipad, or computer. All the recipes are hyperlinked for your convenience! {This is how I am cooking now too}
>> Healthy Family Menu Grocery Shopping Lists <<
You can also pull up your shopping list from your smart phone, but I know sometimes it is easier to print this off to add your own notes {things you already have, add’l household supplies you need, etc.} Each weekly shopping list contains everything you need to make the recipes that week. Easy Peasy! If you notice a mistake, please let me know so I can fix it. Thanks
Feedback
I’d love to hear from you if you used my meal planner. What’s your families favorite meal?
