$100 Meal-Prep Plan: Feed a Family for 5 Nights

If your weekdays feel like a juggling act between work, school, and dinner, this plan is for you.
Here’s a full five-night dinner schedule that feeds a family of four for around $100 total — using affordable staples, smart prep, and one-pan recipes.

Grab your sheet pan, storage containers, and a cup of coffee — we’re making dinner planning easy again.

5 Dinners, $100 Budget

🥕 1. Sheet-Pan Chicken & Veggies

Cost: ≈ $18 • Serves 4
Total Time: 10 min prep | 30–35 min bake | 400°F

Ingredients

  • 4 bone-in chicken thighs (about 2 lbs)
  • 1 lb baby potatoes, halved
  • 1 lb carrots, sliced
  • 2 tbsp olive oil
  • 1 tsp garlic powder, 1 tsp paprika, salt & pepper

Instructions

  1. Preheat oven to 400°F. Line a sheet pan with parchment.
  2. Toss veggies with olive oil + seasoning; spread on the pan.
  3. Add chicken thighs on top; drizzle with a little oil.
  4. Bake 30–35 min until chicken reaches 165°F and veggies are tender.

Gear Upgrade: Nordic Ware Natural Aluminum Commercial Half Sheet Pan (2-Pack)

🌮 2. Taco Night (Two Ways)

Cost: ≈ $17 • Serves 4 (two dinners)
Total Time: 15 min cook

Ingredients

  • 1 lb ground turkey
  • 1 packet taco seasoning
  • 1 can black beans (15 oz), drained
  • 1 cup cooked rice
  • 8 small tortillas
  • ½ cup shredded cheese, salsa, lettuce

Instructions

  1. Cook turkey + taco seasoning 5–7 min until browned.
  2. Set aside half for taco bowls tomorrow.
  3. Serve remaining meat in tortillas with beans, rice, and toppings.
  4. Next day: reheat leftovers and layer in bowls for a quick lunch/dinner.

Storage Favorite: Pyrex 10-Piece Glass Meal Prep Container Set

🍝 3. Pasta Primavera with Hidden Veggies

Cost: ≈ $14 • Serves 4
Total Time: 10 min prep | 15 min cook

Ingredients

  • 12 oz pasta (any shape)
  • 1 jar marinara sauce (24 oz)
  • 2 cups mixed frozen or fresh veggies (peas, zucchini, spinach)
  • 2 tbsp olive oil
  • Salt, pepper, Parmesan

Instructions

  1. Boil pasta 8–10 min until al dente; drain.
  2. Sauté veggies in olive oil 3–4 min until tender.
  3. Add marinara + pasta; toss to coat.
  4. Top with Parmesan and serve warm.

Kitchen Helper: OXO Good Grips 3-Piece Silicone Spatula Set

🍠 4. Sheet-Pan BBQ Meatballs & Sweet Potatoes

Cost: ≈ $22 • Serves 4
Total Time: 10 min prep | 25 min bake | 425°F

Ingredients

  • 1 bag frozen meatballs (24 oz)
  • 2 medium sweet potatoes, diced
  • ½ cup BBQ sauce
  • 2 tbsp olive oil
  • Salt & pepper

Instructions

  1. Preheat oven to 425°F.
  2. Toss sweet potatoes with oil, salt & pepper; spread on sheet pan.
  3. Add meatballs; brush or drizzle with BBQ sauce.
  4. Bake 25 min, turning once halfway through, until sweet potatoes are soft and edges caramelized.

Pro Move: Flairosol OLIVIA Continuous Oil Sprayer

🍳 5. Breakfast-for-Dinner Wraps

Cost: ≈ $14 • Serves 4
Total Time: 10 min prep | 10 min cook

Ingredients

  • 6 eggs
  • 4 tortillas
  • ½ cup shredded cheese
  • ½ cup diced leftover veggies/meat
  • 1 tbsp butter or oil

Instructions

  1. Whisk & cook eggs over medium heat in a nonstick or cast iron skillet 5 min.
  2. Add cheese + veggies; stir until melted.
  3. Warm tortillas briefly, fill with egg mixture, and roll up.
  4. Serve with fruit or yogurt on the side.

Frying Essential: Lodge 10.25” Cast Iron Skillet

Smart Shopping & Prep Tips

Stretch Ingredients

  • Buy family-size packs of chicken and divide for multiple meals.
  • Use the same veggies (carrots, potatoes, onions) across recipes.
  • Choose multi-use sauces like BBQ, marinara, or salsa.

Batch-Prep Sundays

  • Roast all veggies at once while chicken bakes.
  • Portion everything into Pyrex Meal Prep Containers for grab-and-go dinners.
  • Label containers by day of the week.

Product Picks Recap

  1. Nordic Ware Half Sheet Pan (2-Pack)
  2. Pyrex 10-Piece Glass Meal Prep Set
  3. OXO Good Grips Silicone Spatula Set
  4. Flairosol OLIVIA Oil Sprayer
  5. Lodge Cast Iron Skillet

Internal Links

FAQs

Q1: Can I swap proteins or make it vegetarian?
Yes — use tofu or beans instead of meat. Cooking times stay the same.

Q2: Do these meals freeze well?
Absolutely. Store in airtight containers (up to 3 months).

Q3: How can I make these more kid-friendly?
Keep spices mild and let kids assemble tacos or wraps themselves.

Q4: Can I double the plan?
Yes — double ingredients and use an extra Nordic Ware Sheet Pan.

Q5: How do I stay under $100?
Shop store brands, bulk buy grains, and use seasonal produce.

Conclusion + CTA

With this plan, five nights of family dinners cost around $100 — and none take more than 40 minutes from start to finish.
Save this post to your Meal Prep board and click the product links to build your own budget-friendly kit.
Dinner just got a whole lot easier. 🍽️

Affiliate Disclosure

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