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5-Day Dinner Plan with Chicken, Rice, Pasta & Veggies

Monday: Baked Chicken Tenders, Mashed Potatoes, Steamed Carrots

Ingredients

  • 700–800 g chicken tenders
  • 100 g flour
  • 2 eggs
  • 100 g breadcrumbs
  • 1 kg potatoes
  • 2 tbsp butter
  • 100 ml milk
  • 500 g carrots
  • Olive oil, salt

Instructions

  • Preheat oven to 200°C. Coat chicken in flour, egg, then breadcrumbs. Bake 20–25 minutes.
  • Boil potatoes until soft. Mash with milk and butter.
  • Steam sliced carrots for 10–15 minutes.
  • Prepare extra chicken, potatoes, and carrots for reuse later in the week.

Tuesday: Chicken & Veggie Quesadillas

Ingredients

  • Leftover chicken and carrots
  • 1 small zucchini
  • 150 g mild shredded cheese
  • 5 whole wheat tortillas
  • 1 cucumber

Instructions

  • Chop chicken and carrots. Sauté zucchini until soft.
  • Fill tortillas with mixture and cheese. Fold and toast each side in a dry pan.
  • Serve with sliced cucumber.

Wednesday: Chicken & Broccoli Rice Casserole

Ingredients

  • Leftover chicken (200–300 g)
  • 1 head broccoli (or 250 g frozen)
  • 1 grated carrot
  • 350 g cooked rice
  • 400 ml cream of chicken soup
  • 50 g shredded cheese

Instructions

  • Preheat oven to 180°C.
  • Lightly steam broccoli. Mix all ingredients in a baking dish.
  • Top with cheese. Bake for 20–25 minutes.
  • Cook extra rice for Friday.

Thursday: Pasta Primavera with Light Cream Sauce

Ingredients

  • 450 g pasta (penne or fusilli)
  • 1 zucchini
  • 1 carrot
  • 100 g broccoli
  • 100 g peas
  • 2 tbsp flour
  • 2 tbsp butter
  • 250 ml milk
  • 50 g cheese

Instructions

  • Boil pasta and drain.
  • Sauté vegetables until soft.
  • Make sauce: melt butter, whisk in flour, add milk. Stir until thickened. Add cheese.
  • Combine pasta, veggies, and sauce. Mix gently.

Friday: Chicken Fried Rice

Ingredients

  • 350 g cooked rice
  • 200 g cooked chicken (chopped)
  • 100 g peas
  • 1 grated carrot
  • 1 tbsp coconut aminos or soy sauce
  • 2 eggs
  • Olive oil

Instructions

  • Sauté vegetables in oil. Add chicken and stir.
  • Add rice and soy sauce. Mix well.
  • Push aside, scramble eggs in the pan, then combine.

Shopping List (Metric)

Proteins

  • 1.5–1.8 kg chicken breast or tenders
  • 6 eggs
  • 200 g shredded mild cheese
  • 250 g Greek yogurt
  • 1 can (400 ml) cream of chicken soup

Grains & Breads

  • 10 whole wheat tortillas
  • 450 g pasta
  • 350 g rice (uncooked)
  • 100 g breadcrumbs
  • 100 g flour

Vegetables

  • 6–8 carrots (approx. 1 kg)
  • 2 zucchini (400–500 g)
  • 2 heads broccoli or 500 g frozen
  • 150–200 g peas
  • 1–2 cucumbers (300–400 g)

Starches & Dairy

  • 1.2–1.5 kg potatoes
  • 1–1.5 litres milk
  • 100–120 g butter

Pantry

  • Olive oil
  • Salt and pepper
  • Dried parsley or basil
  • 250 ml coconut aminos or low-sodium soy sauce
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