To make real food work in today’s busy world, you have to think strategically about your meals. One of the best ways to do this is to use a rotational menu and then repeat, repeat, repeat! Below we’ll share a 4-week dinner menu that will help you feed your family nutritious meals night after night. 

Not sure how to get started? Check out the How to use the Rotational Menu.

Struggling with portion control? Check out our Portion Control Guide.

Prefer theme nights to our rotational menu? Take a look at our comprehensive guide on creating your own.

Chicken Pad Thai

Choose an FfL-friendly, minimally processed brown rice noodle. Unsure about which ingredients to look for? Just brown rice! If you have a picky eater, no problem—consider a 50/50 blend of traditional rice noodles and the brown rice version.

Substitutions: No animal protein? Use tofu. No brown rice noodles? Use carrot or zucchini zoodles. We often opt for frozen zucchini noodles. Nut allergy? Make our Stuffed Zucchini Boats instead!

 

Grilled Steak with Caprese Salad

Craving dessert (with healthy carbs)? Enjoy your meal with 1/2 cup of fresh berries and 1/4 cup of Chocolate Hummus

Substitutions: Not a fan of steak? Pair your meal with salmon, tofu, or chicken, or simply toss some chickpeas into your caprese salad for protein and call it a meal!

How to snack smart

Fancy-ish Charcuterie Board with Family Favorites

Whether you’re looking to use up leftovers or try something fresh and exciting, this charcuterie board offers endless possibilities. Add leftover Chocolate Hummus to your board.

The recipe has a dedicated section for kids. And, don’t forget to explore the ‘Enjoying Your Charcuterie Board with Proper Portions‘ section for tips on creating a balanced meal. 

Substitutions: Family not a fan of a charcuterie board? Use leftover grilled steak and try our Taco-Inspired Fiesta instead. 

FOOD PREP

Pad Thai with Peanut Sauce

  • Prepare the peanut sauce and store it in a mason jar. Consider making a double batch and freezing half for future meals.
  • Cut the chicken into small cubes and store in the fridge in a freezer bag for easy cleanup.
  • Peel shrimp and store them in the fridge in a freezer bag for easy cleanup.
  • Pro Tip: Prepare extra shrimp and use it to make a wrap with sliced pineapple for lunch tomorrow.

Grilled Steak with Caprese Salad

Fancy-ish Charcuterie Board

  • Wash and cut fruits and vegetables.
  • Slice the meats and cheeses.
  • If you’re making any homemade dips or spreads, prepare them ahead of time and store them in the fridge.
    • Suggestion: Make a double batch and freeze half for next month.
  • If you’re using labels for items, prepare those in advance.

    Berries with Chocolate Hummus

    • Wash and chop berries.
    • Prepare chocolate hummus and consider making a double batch—freeze half in mason jars for future treats.

    Side Dish Ideas

    Serve as a side dish or after-dinner dessert.

    Sheet Pan Shrimp Boil

    For hearty appetites, serve with a side of brown or wild rice. Add watermelon as a side dish or dessert.

    Substitutions: Don’t like shrimp? Substitute with fish, chicken, tofu, or chickpeas.

    Turkey Burger

    BBQ Swiss Burgers with Creamy Avocado Aioli

    Serve on a bun or in a lettuce wrap (our personal favorite!). Pair with watermelon and a handful of tortilla chips or fries.

    We love making our own Jalapeño Secret Sauce for our burgers/fries and then using the leftovers on scrambled eggs. 

    Substitutions: Not a fan of beef? Try alternatives such as Apple Cheddar Turkey Burgers or Black Bean Burgers.

    Easy Orange Chicken

    Serve with a side of brown or wild rice.

    Substitutions: Not a fan of chicken? Roast some cauliflower and toss it in orange sauce.

    FOOD PREP

    Sheet Pan Shrimp Boil

    BBQ Swiss Burgers

    • Wash, chop or dice desired toppings.
    • Prepare Jalapeño Secret Sauce for our burgers/fries (if using).
    • Chop potatoes (if making homemade fries). Time-Saving Tip: Chop extra potatoes, bake them and freeze them for future meals.

    Easy Orange Chicken

    • Prepare the sauce and store it in a mason jar in the fridge.
    • Cut the chicken into small cubes and store in the fridge in a freezer bag for easy cleanup.

    SIDE DISH IDEAS

    • Brown rice: We highly recommend getting a rice cooker like this one A favorite easy recipe can be found here. Can easily be made ahead and reheated.
    • Store-bought or homemade tortilla chips: Yes, chips are fine! Plate each person’s portion of chips (a small handful) rather than setting the entire bag out.
    • Store-bought or homemade french fries: Yes, fries are fine! Plate each person’s portion of fries (a small handful) rather than setting the entire platter out.
    • Freshly sliced watermelon. Serve as a side dish or after-dinner dessert. Want to fancy it up? Add chopped mint, feta, and a drizzle of honey-lime dressing.

    Chickpea Buddha Bowls or Tacos

    Protein-packed, but you can add a meat source such as rotisserie chicken.

    Make a double batch of tahini dressing and freeze half for next month’s rotation.

    For those in your household who aren’t fans of chickpeas or cauliflower, tacos are a great way to get them to eat and enjoy these ingredients—Encourage them to take at least one bite, and let them build their own! Serve with a handful of tortilla chips.

    Summer Chicken Parmesan with a Balsamic Glaze

    Serve with cannoli dip and strawberries as dessert: each portion includes 1/4 cup cannoli dip and 1/4 cup sliced strawberries.

    Consider making extra chicken for tomorrow night’s dinner.

    Substitutions: Not a fan of chicken? Use fish instead (adjust the cook time accordingly).

    Open-Face Caprese PANINI

    If you have any, add leftover chicken from last night. Serve open-faced (one slice of bread).

    Finish the meal with a protein-rich cannoli dip dessert: each portion includes 1/4 cup cannoli dip and 1/4 cup sliced strawberries.

    FOOD PREP

    Chickpea Buddha Bowls or Tacos

    • Chop onion.
    • Clean and chop cauliflower.
    • Make Tahini Sauce.
      • Suggestion: Make a double batch and freeze half for next month.
    • Make rice ahead.

    Summer Chicken Parmesan with a Balsamic Glaze

    • Cube zucchini.

    Open-Face Caprese Panini

    • Prepare Pesto Sauce (if making your own).
      • Suggestion: Make a double batch and freeze half for next month.

    Cannoli Dip

    • Prepare and refrigerate. 

    Side Dish Ideas

    Serve as an after-dinner dessert.

    FIRECRACKER HONEY GLAZED MEATBALLS

    Serve with roasted eggplant or broccoli and a small side of rice.

    Substitutions: Tight on time? Try our 30-Minute Teriyaki Salmon. No meat? Use mashed beans (you may need less cooking time, watch them!). 

    Grilled BBQ Chicken Breasts & Grilled Romaine

    Cook your chicken low and slow, and serve it with Grilled Romaine Lettuce and a small handful of chips (check out our preferred brands below). Consider serving with applesauce as a sweet after-dinner treat. 

    Tips: Place the romaine on the grill 5 minutes before the chicken is done. Make extra chicken for tomorrow’s pizza dinner. 

     

    Crispy Cauliflower Pizza Crust

    Let each family member build their own pizza. Consider topping with leftover BBQ chicken. Serve with applesauce topped with a tablespoon of chocolate chips as a sweet after-dinner treat.

    Facing resistance from picky eaters? Have them build their own pizza on a pita.

    FOOD PREP

    Firecracker Honey-Glazed Meatballs

    • Combine the meatball mixture and store in the fridge.
    • Combine firecracker sauce ingredients in a mason jar. Heat on the day of the meal.
    • Suggestion: Make a double batch and freeze half for next month.
    • Chop your eggplant (if using).

      Crispy Cauliflower Pizza Crust

      • Wash and chop pizza toppings.
      • Prepare your cauliflower mixture and store it in the fridge.

      Side Dish Ideas

      • Frozen Broccoli: Heat in the microwave or roast in the oven
      • Brown rice: We highly recommend getting a rice cooker like this oneA favorite easy recipe can be found here. Can easily be made ahead and reheated.
      • Grilled Romaine: Drizzle balsamic and EVOO on for a quick dressing.
      • Apple Sauce with a dash of cinnamon and a tablespoon of chocolate chips.

        The fall rotational menu will be released October 1st.