Meal Prep Dinner Menu for two for seven days a week including grocery cost and chef fee of $45 per hour.
This seven-night menu provides 14 dinner portions for two adults. It reuses ingredients to control costs while keeping the meals varied, balanced, and practical for reheating.
Seven-Day Dinner Menu
Day
Main dish
Sides
Monday
Lemon-herb chicken breast
Quinoa and roasted broccoli
Tuesday
Turkey and black bean chili
Brown rice and avocado-lime garnish
Wednesday
Maple-Dijon baked salmon
Roasted sweet potatoes and green beans
Thursday
Mediterranean chicken bowls
Quinoa, cucumber, tomato, spinach, and yogurt sauce
Friday
Turkey meatballs with marinara
Whole-wheat pasta and roasted zucchini
Saturday
Black bean and sweet potato bowls
Brown rice, corn, spinach, and avocado
Sunday
Garlic-ginger chicken stir-fry
Broccoli, bell peppers, carrots, and brown rice
Nutrition approach: Each meal combines lean protein, high-fiber carbohydrates, vegetables, and moderate amounts of healthy fat. Portions can be adjusted for calorie, sodium, or protein goals.
Estimated Grocery Cost
Prices vary by store, season, and location, so these are planning estimates rather than quoted prices.
Category
Groceries
Estimated cost
Proteins
Chicken breasts, ground turkey, salmon, black beans
$48
Grains and pasta
Quinoa, brown rice, whole-wheat pasta
$13
Vegetables
Broccoli, sweet potatoes, green beans, zucchini, peppers, carrots, spinach, corn
$28
Fresh ingredients
Tomatoes, cucumber, avocados, onions, garlic, lemons, limes, herbs
$19
Sauces and dairy
Marinara, Greek yogurt, Dijon mustard, low-sodium soy sauce
$12
Pantry allowance
Olive oil, maple syrup, spices, breadcrumbs, vinegar
$8
Estimated grocery total
$128
This estimate assumes pantry staples must be replenished. If oil, spices, vinegar, mustard, soy sauce, and breadcrumbs are already available, groceries may be closer to $110-$120.
Chef Fee
A reasonable workflow is approximately 5 hours for menu coordination, shopping, batch cooking, portioning, labeling, and cleanup.