Family Menu Ideas for the Week: A Feed Your Sister Meal Plan
*Disclosure: This post was made in collaboration with FreshDirect and may contain affiliate links. I may earn a small commission when you click on the links at no additional cost to you. I only recommend products I use myself and all opinions expressed here are my own.
If you’ve ever found yourself staring at your fridge at 6 p.m., wondering how to turn random ingredients into something your family will actually eat…trust me, you’re not alone. That’s exactly why I created this Feed Your Sister Meal Plan. These family menu ideas for the week, with a complete shopping list, are designed to take the guesswork out of mealtime with simple, healthy recipes that even picky eaters will love. A huge shout-out to FreshDirect for collaborating with me on this blog post. They make grocery shopping for busy parents and professionals so much easier!
As a personal chef and meal prep coach for busy families, I spend a lot of time in kitchens helping clients find their rhythm. Everyone wants to feed their family well, but life happens: sports practice runs late, work emails pile up, and that “quick grocery run” turns into a full-blown errand marathon. This week’s menu is here to bring back a little ease (and maybe even joy) to your dinner routine.
One of my favorite ways to simplify meal prepping is using FreshDirect! FreshDirect is an online grocery company that delivers fresh, quality ingredients right to your doorstep! Using FreshDirect eliminates the need for long trips to the grocery store, searching for every last ingredient.
I can’t be the only one who has said, “There just isn’t enough time in the day!” The extra time saved from not having to go to the grocery store can be used for cooking and creating memories with family!
FreshDirect currently provides delivery to the Tri-State area and Philadelphia, with seasonal service to eastern Long Island and the Jersey Shore. You can learn more about FreshDirect’s services here. And if you are new to FreshDirect you can use the promo code: FYSFIFTYOFF50 to save $50 off your grocery order of $99 or more next time you shop (first time customers only!)
Now, onto the meal plan and shopping list!
The Meal Plan
Here’s a quick overview of the meal plan below!
Meal #1
Greek yogurt
Scrambled eggs or sausage egg muffins
Meal #2
Quinoa
Your favorite roasted veggies or try these sweet mini peppers or sweet potatoes
Meal #3
Honey Soy Glazed Cod
Meal #4
Grilled cheese or pair with lemony cabbage salad
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Check out my breakdown of this meal plan below!
Meal #1: Gluten-Free Banana Berry Chia Cornbread
This gluten-free banana berry chia cornbread is a great low sugar breakfast option that is TODDLER APPROVED and freezer-friendly! It’s super versatile and can be adapted for personal preference. Not a fan of raspberries? You can swap for another fruit you enjoy more (I love blueberries). Not gluten-free? Use your regular baking flour.
You can also easily make this recipe in muffin tins or a loaf pan (just make sure to adjust the baking time).
Meal #2: One Pan Lemon Chicken with Artichokes and Olives, Served With Quinoa and Veggies
This one-pan lemon chicken is the PERFECT lazy dinner (especially for those evenings where you reallllly don’t want to cook). If you don’t like drumsticks, you can use another bone-in chicken (breasts or thighs) - just adjust the timing of the cooking and broil at the end for a crispier finish.
This chicken pairs so well with the quinoa, which soaks up the lemony goodness!
Meal #3: Honey Soy Glazed Cod, Served With Miso Butter Corn and Rice
This is a simple fish dinner that can easily be made with halibut or salmon. I love adding variety by making different types of rice and using whatever fish I have on hand!
Meal #4: Dairy-Free Potato Leek Soup
This dairy-free potato leek soup is a delicious, thick, and creamy soup without the heaviness! Now I know that many people are scared to use leeks, but they really aren’t that scary! My chef tip is to make sure you wash them really well before cooking. I love using a pasta drainer to rinse and a salad spinner to get out the excess water.
If you want a simpler option, you can substitute the leeks for onions! Not vegetarian? Use chicken broth instead of veggie broth for extra protein!
The Shopping List
I made it super easy for you to shop for items needed to cook this meal plan directly from Fresh Direct. If you live in or around the Tri-State area or Philadelphia, please visit this link here to get all of the ingredients you will need! Please be sure not to add all the ingredients listed to your FreshDirect cart as I have provided you with multiple options of the same ingredient. This will allow you to choose the ingredient that best meets the needs for you and your family.
To help you keep track of the ingredients as you go through the stoppable FreshDirect page, please use this printer-friendly PDF.
FreshDirect
If you live outside the FreshDirect service area, grab your grocery list here.
A big thank you to FreshDirect for sponsoring this blog post! You can learn more about their services here.
If you are new to FreshDirect you can use the promo code: FYSFIFTYOFF50 to get $50 off your grocery order of $99 or more next time you shop (first-time customers only!)
*This offer is valid for $50 off your first residential order of $99 or more when promo code FYSFIFTYOFF50 is entered at checkout. May not be combined with any other promotion code. Limit: one per customer/household. All standard customer terms and conditions apply. FreshDirect reserves the right to cancel or modify the offer at any time. Offer expires at 11:59 pm ET, OCTOBER 2, 2026 and will be removed from orders that are modified after this time. Offer is nontransferable. Void where prohibited. Offer is limited time only. ©2026 Fresh Direct, LLC. All rights reserved.
Prep with Elia!
Did you miss my live virtual meal prep and party? You can purchase the prep & party replay below and make this meal alongside me, while receiving expert meal prep coach tips and tricks!
If you like this blog, let us know in the comments below! Cheers, friends!
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