5-Day Family Dinner Prep Plan (with Recipes & Time-Saving Tips)


Weeknights are hectic — but that doesn’t mean your family meals have to be. With this 5-Day Family Dinner Prep Plan, you can cook smart, eat well, and reclaim your evenings. Each meal is flavor-packed, family-friendly, and designed to be made ahead and enjoyed with minimal weeknight work.
Whether you’re new to meal prepping or just looking to get organized, this plan gives you five delicious dinners plus prep and storage tips that will make your week run smoother.


🍽️ What’s on the Menu?

  • Monday: Honey Garlic Chicken with Broccoli & Rice
  • Tuesday: Taco Stuffed Peppers
  • Wednesday: Baked Pesto Salmon with Roasted Potatoes
  • Thursday: Pasta Primavera with Parmesan
  • Friday: BBQ Pulled Chicken Sliders with Coleslaw

🛒 Shopping & Prep Tips2 tbsp olive oil

🛍️ Prep Tip #1:
Batch your cooking! Prepare all proteins and base starches (rice, pasta, etc.) on Sunday or your chosen prep day.

🛍️ Prep Tip #2:
Use reusable containers for each meal portion. Mason jars, glass dishes, or bento-style boxes work best for storage and reheating.

🛍️ Prep Tip #3:
Double up where possible — make extra rice, or roast extra veggies to use in lunchboxes or snacks.

📅 5-Day Dinner Plan with Detailed Recipes

📌 Monday: Honey Garlic Chicken with Broccoli & Rice

Ingredients:

  • 1.5 lbs boneless, skinless chicken breast, cubed
  • 1/3 cup honey
  • 1/4 cup soy sauce
  • 2 garlic cloves, minced
  • 2 cups broccoli florets (steamed)
  • 3 cups cooked white or brown rice

Instructions:

  1. In a skillet, cook cubed chicken until browned and cooked through.
  2. Add minced garlic, honey, and soy sauce. Let simmer for 5–7 minutes until sauce thickens slightly.
  3. Steam broccoli separately or microwave with a splash of water.
  4. Serve chicken and sauce over rice, with broccoli on the side.

💡 Tip: Want to spice it up? Add red pepper flakes or a touch of sriracha to the sauce.

📌 Tuesday: Taco Stuffed Peppers

Ingredients:

  • 4 large bell peppers (any color), halved and deseeded
  • 1 lb ground beef or ground turkey
  • 1 cup cooked rice
  • 1 cup salsa
  • ½ cup shredded cheddar or Mexican blend cheese

Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Brown the ground meat in a skillet. Drain excess fat.
  3. Mix in the rice and salsa, and cook for 2–3 minutes to combine.
  4. Stuff each pepper half with the mixture and place in a baking dish.
  5. Sprinkle cheese on top and bake for 20–25 minutes, until the peppers are tender.

💡 Tip: You can freeze these after stuffing (before baking) for up to a month!

📌 Wednesday: Baked Pesto Salmon with Roasted Potatoes

Ingredients:

  • 4 salmon fillets (approx. 6 oz each)
  • 1/3 cup prepared basil pesto
  • 2 cups baby potatoes, halved
  • Olive oil, salt, pepper

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Toss potatoes with olive oil, salt, and pepper. Spread on a baking sheet and roast for 15 minutes.
  3. Remove sheet from oven, push potatoes aside, and place salmon fillets.
  4. Top each fillet with a spoonful of pesto.
  5. Return to oven and bake for 12–15 minutes until salmon flakes easily and potatoes are golden.

💡 Tip: Line your sheet pan with parchment for easy cleanup.

📌 Thursday: Pasta Primavera with Parmesan

Ingredients:

  • 12 oz pasta (penne or rotini work best)
  • 1 zucchini, diced
  • 1 bell pepper, chopped
  • 1 carrot, julienned or thinly sliced
  • 1 tbsp olive oil
  • ½ cup grated Parmesan cheese
  • Salt, pepper, Italian seasoning (optional)

Instructions:

  1. Cook pasta according to package directions. Drain and set aside.
  2. In a skillet, heat olive oil and sauté all veggies until just tender (about 5–6 minutes).
  3. Toss cooked pasta with sautéed veggies and Parmesan. Season to taste.
  4. Serve warm or store for a perfect reheatable dinner.

💡 Tip: Add grilled chicken or chickpeas for a protein boost!

📌 Friday: BBQ Pulled Chicken Sliders with Coleslaw

Ingredients:

  • 2 cups cooked shredded chicken (rotisserie works great!)
  • ½ cup BBQ sauce
  • 8 slider buns
  • 1 cup coleslaw mix
  • 2 tbsp mayonnaise or coleslaw dressing

Instructions:

  1. In a saucepan, combine shredded chicken with BBQ sauce. Heat on low for 5–10 minutes.
  2. In a separate bowl, mix coleslaw with mayo or dressing.
  3. Assemble sliders: add warm BBQ chicken to each bun, top with slaw.

💡 Tip: Want extra crunch? Toast your buns in a dry skillet or oven before assembling.

🧊 Storage & Reheating Notes

  • Store cooked meals in airtight containers in the fridge (up to 4 days) or freezer (up to 2 months for most dishes).
  • Reheat in the microwave with a splash of water to avoid drying out, or in the oven for 10–15 minutes at 350°F.

✅ Why This Plan Works

✔️ No last-minute stress — just reheat and eat
✔️ Kid-friendly flavors that work for picky eaters
✔️ Flexible — you can swap proteins or grains
✔️ Budget-friendly — most ingredients overlap

📌 Final Thoughts

Meal prepping isn’t just for fitness pros or culinary experts. It’s a life-saver for busy families. With just one prep session, you’ll have 5 dinners that taste homemade — because they are. No more frozen pizza or drive-thru guilt.

Start this 5-Day Family Dinner Prep Plan today and enjoy less stress, more family time, and seriously delicious meals.