This weekly menu meal planner turns a handful of flexible ingredients into five practical dinners, with a short prep session to make busy evenings easier. The plan combines a sheet-pan chicken dinner, a vegetarian bean-and-rice bowl, pasta, salmon, and a use-it-up frittata, while keeping food-safety and storage steps clear.

Ingredients

1½ lb (680 g) boneless, skinless chicken thighs
1 lb (450 g) salmon fillet, cut into 4 portions
1 dozen large eggs (about 600 g without shells)
1 lb (450 g) dried pasta, such as penne
2 cans (15 oz / 425 g each) black beans, drained and rinsed
2 cups (370 g) dry brown rice
1 lb (450 g) small potatoes, halved
1 lb (450 g) broccoli florets
1 medium zucchini (about 200 g), diced
1 red bell pepper (about 150 g), diced
1 medium yellow onion (about 150 g), diced
1 pint (300 g) cherry tomatoes, halved
1 bag (5 oz / 140 g) baby spinach
1 can (28 oz / 794 g) crushed tomatoes
1 cup (240 ml) plain Greek yogurt
1 cup (100 g) shredded cheddar
½ cup (50 g) grated Parmesan
1 lemon (about 60 ml juice)
¼ cup (60 ml) olive oil, divided
2 tsp (10 ml) Dijon mustard
2 tsp (6 g) smoked paprika
2 tsp (6 g) ground cumin
1 tsp (2 g) dried oregano
1 tsp (5 g) fine salt, plus more to taste
½ tsp (1 g) black pepper, plus more to taste
6 cups (1.4 L) water or low-sodium broth, divided as needed

Instructions

Set up the week. Before cooking, check that the refrigerator is at or below 40°F (4°C). Rinse the rice, drain and rinse the beans, wash the vegetables, and dice the onion, zucchini, and bell pepper. Keep raw chicken and fish separate from ready-to-eat foods, and use separate boards or wash equipment thoroughly between them.
Cook the rice. Put the brown rice and 4 cups (950 ml) water in a saucepan. Bring to a boil, cover, reduce to low, and simmer until tender, following the package timing, usually 35–45 minutes. Let it stand covered for 5 minutes, then fluff. Set aside the portions needed for the bean bowls and refrigerate promptly once steam has subsided.
Roast the chicken dinner components. Heat the oven to 425°F (220°C). Toss the potatoes with 1 tablespoon (15 ml) olive oil, half the smoked paprika, salt, and pepper; spread on a rimmed baking sheet and roast for 15 minutes. Stir the Dijon mustard, lemon juice, 1 tablespoon (15 ml) olive oil, remaining paprika, oregano, and a pinch of salt together. Add the broccoli and chicken to the pan, keeping the chicken in a separate area; brush the chicken with the mustard mixture and roast 20–25 minutes more. Check the thickest thigh with a food thermometer: USDA FSIS safe minimum temperature for poultry is 165°F (74°C). If the vegetables finish first, remove them and continue cooking the chicken. This provides dinner for the first night, with extra portions if desired.
Make the tomato sauce and pasta. While the oven is on, warm 1 tablespoon (15 ml) olive oil in a large saucepan over medium heat. Cook half the diced onion for 5 minutes until softened. Add the crushed tomatoes, ½ teaspoon salt, and pepper; simmer gently for 20 minutes, stirring now and then. Cook 1 lb (450 g) pasta in a separate pot of salted boiling water according to its package directions, then drain. Serve a portion with sauce and Parmesan; cool and store the remaining sauce and pasta separately for another meal.
Prepare the bean bowls. Warm 1 tablespoon (15 ml) olive oil in a skillet. Cook the remaining onion and bell pepper for 6–8 minutes until softened. Add the beans, cumin, and ½ cup (120 ml) water; simmer for 8 minutes, stirring, until hot. Serve with rice, halved cherry tomatoes, and a spoonful of yogurt. Keep the remaining rice and beans chilled for later in the week.
Cook the salmon dinner. Place the salmon portions on a lined baking sheet, season with salt and pepper, and bake at 425°F (220°C) for about 10–14 minutes, depending on thickness. Check the thickest part with a food thermometer; USDA FSIS safe minimum temperature for fish is 145°F (63°C). Serve with a rice portion and fresh or leftover vegetables.
Finish with a vegetable frittata. Heat the oven to 375°F (190°C). Warm 1 tablespoon (15 ml) olive oil in an oven-safe skillet and cook the zucchini for 4 minutes. Add the spinach and cook until wilted. Beat the eggs with a pinch of salt and pepper, pour them into the skillet, and scatter the cheddar and remaining tomatoes on top. Cook on the stovetop for 2 minutes, then bake 10–15 minutes until set. Check the center with a food thermometer; USDA FSIS safe minimum temperature for egg dishes is 160°F (71°C). Serve with any remaining roasted vegetables.
Pack safely. Divide leftovers into shallow containers and refrigerate within 2 hours of cooking. Label containers with the dish and date so the meals are easy to use in order.

Tips

For easier prep, chop the vegetables and mix the chicken’s mustard seasoning shortly before cooking, but keep raw poultry refrigerated and separate until it goes into the oven.
Brown rice takes longer than white rice. If using white rice, follow its package ratio and timing; do not assume the brown-rice water amount will suit it.
Swap broccoli for cauliflower or green beans, and use cannellini beans instead of black beans. The bowls will taste milder with cannellini beans; add cumin gradually to suit your preference.
Do not crowd the roasting pan. If the chicken and vegetables overlap, use two pans so they roast instead of steaming, and verify poultry temperature in the thickest piece.

Serving Suggestions

Serve the chicken with roasted potatoes and broccoli, the bean mixture over rice with yogurt and tomatoes, and the salmon with rice and a squeeze of lemon. Pasta needs only its tomato sauce and Parmesan; a simple green salad or sliced fruit can round out any of the dinners. Cut the frittata into wedges and serve warm or at room temperature, but refrigerate it within 2 hours rather than leaving it out for the evening.

Variations

For a meat-free plan, replace the chicken with an additional can of drained chickpeas tossed with the same mustard, lemon, and paprika mixture; roast until browned and hot. For a dairy-free version, omit the cheddar, Parmesan, and yogurt, or use suitable unsweetened dairy-free alternatives. You can also use quinoa in place of brown rice, but follow the package’s liquid ratio and cooking time. If salmon is unavailable, another fish fillet works; still cook it to 145°F (63°C) as measured with a thermometer.

Storage and Reheating

Refrigerate cooked food within 2 hours, dividing large batches into shallow containers so they cool promptly. Keep the refrigerator at 40°F (4°C) or colder. Most cooked leftovers in this plan keep for 3–4 days; for best quality, store pasta and sauce separately and use the salmon within that window. Freeze portions you will not eat within 3–4 days, and thaw them in the refrigerator rather than on the counter.

Reheat leftovers until the center reaches 165°F (74°C), checking with a food thermometer. Reheat rice, beans, pasta, and sauce in a covered saucepan or microwave-safe dish, adding a splash of water if dry and stirring partway through. Reheat chicken and vegetables in a 350°F (175°C) oven until hot throughout, or use the microwave. Reheat salmon gently to avoid drying it out, but still bring it to 165°F (74°C). Reheat only the amount you plan to eat.

Frequently Asked Questions

Can I prepare all five dinners in one day?
Yes. Cook the rice, sauce, and bean mixture, and chop vegetables in one session, then refrigerate them promptly. For best texture and food safety, cook the salmon and frittata closer to the day you plan to serve them, or freeze portions that will not be used within 3–4 days.

How many people does this meal planner serve?
The ingredient list is designed for four people at each dinner, with practical leftovers from some components. Appetite and portion sizes vary, so add a side dish or increase the relevant ingredients if you need more than four full servings.

Can I use frozen salmon or vegetables?
Yes. Thaw salmon in the refrigerator before baking and pat it dry. Frozen broccoli can be roasted, though it may release more moisture and brown less; spread it out well and allow extra time if needed. Cook all proteins to their stated safe temperatures.

How do I prevent rice from drying out in the refrigerator?
Cool it promptly in a shallow container, cover it, and refrigerate. Add a tablespoon or two of water before reheating and stir well. Do not leave cooked rice at room temperature for more than 2 hours, and reheat leftovers to 165°F (74°C).

Can I change the order of the dinners?
Yes. Arrange meals to use the most perishable items first; salmon is a good choice early in the week unless frozen. Keep raw poultry and seafood sealed on the lowest refrigerator shelf, and freeze any cooked portions that you cannot use within 3–4 days.

More recipes to cook

Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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Weekly Menu Meal Planner: A Simple 5-Day Plan