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.

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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.

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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.

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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.

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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.

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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