Say goodbye to mealtime stress and hello to delicious, worry-free meals the whole family will love. Whether you’re navigating food allergies or just looking for simple, wholesome recipes, this weekly meal plan has you covered. Let’s make mealtime your favorite part of the week—no compromises, just safe, great food!
Welcome to Allergy-Friendly Weekly Eats!
This series was born out of my own need to get more organized about dinner. As a food blogger, you might think I absolutely LOVE to cook—and you’re not wrong, I do! I adore creating recipes and baking up a storm, especially for special occasions. But let’s be real—when dinner becomes a daily 5:00 PM task, it can feel overwhelming, even for me. I created this plan to ease my own mealtime struggles, and I hope it helps you tackle yours, too.
Each week, you can expect a thoughtfully curated meal plan featuring:
1️⃣ A tried-and-true savory dish that’s perfect for busy weeknights.
2️⃣ Recipes that are all egg, nut, and peanut-free, with easy instructions to adapt for other allergies.
3️⃣ Helpful tips to make meal prep and cooking stress-free.
4️⃣ Family favorites—these are the dishes I cook for my own family, so you know they’re tested, loved, and delicious!
This plan is designed to bring ease and joy to your kitchen while ensuring every bite is safe and satisfying. Let’s get cooking!
Monday: Easy Chicken and Asparagus Skillet
✔️ This Easy Healthy Chicken and Asparagus Skillet recipe is quick, delicious, and satisfying!
✔️ It’s made from scratch with no processed ingredients.
✔️ Ready in less than 30 minutes. This is a perfect meal prep.
✔️ Side Ideas: Rice.
Tuesday: Grilled Balsamic-Garlic Steak
Celebrate summer nights with this Grilled Balsamic-Garlic Steak! It’s super easy to prepare and full of flavor, and sooo satisfying.
✔️ Side Ideas: Roasted Potatoes + Chimichurri Sauce + Air Fryer Asparagus.
Wednesday: Easy Oven-Fried Pork Chops (Egg-Free)
These Oven Fried Pork Chops are quick, easy, juicy, flavorful, and crispy! They’re egg-free and oven-baked to crispy perfection—no frying required. This recipe delivers big on taste and simplicity.
✔️ Side Ideas: Rice + Simple Avocado Salad.
Thursday: Easy Shrimp Fried Rice
This Shrimp Fried Rice is the ultimate easy one-pot meal: proteins, veggies, and grains all thrown together and cooked in a matter of mere minutes. This one tastes better than take-out!!
✔️ Side Ideas: Spring rolls.
Friday: Easy Cuban Sliders (Ready in 30-min !)
These Easy Cuban Sliders are quick, delicious, and are made with simple, everyday ingredients that pack a punch in every bite and come together in just 30 minutes. They’re a delicious twist on the classic Cuban sandwich but in a fun, bite-sized version that’s perfect for any occasion. You can make them ahead of time and pop them in the oven when ready, and they reheat beautifully. Whether for a busy weeknight dinner, a party, or game day, these sliders are always a hit.
✔️ Side Ideas: Simple Green Salad.
Baking Project: Easy Eggless Strawberry Cake
This Easy Eggless Strawberry Cake is lightly sweet, moist, fruity, and crazy delicious! It comes together in 10 minutes or less, and you don’t have to worry about layers, frosting, or decorating. It’s perfect for breakfast, brunch, a summer potluck, or any occasion that your heart desires.
Shopping List
Time-Saving Tips & Tricks For This Week’s Meal Plan
Because who doesn’t want to get dinner on the table faster?
- On Tuesday morning, go ahead and mix up that balsamic marinade and let your steak soak up all that deliciousness. A little marinating time makes a big difference in flavor—your future self (and taste buds) will thank you!
- Wednesday, make extra rice today so you’re all set for fried rice tomorrow. If you usually cook 2 cups, just double it and make 4. Leftover rice works best for fried rice anyway—dry and perfect for soaking up all the saucy goodness.
- No need to fuss with homemade spring rolls—Trader Joe’s Vegetable Spring Rolls are my go-to shortcut. Crispy, tasty, and ready in minutes. Yes, please!
- Air fryer to the rescue! Toss in your veggies for a quick side dish that’s done in half the time—no preheating required. Fast, easy, and perfectly roasted every time.
Side Dish Ideas
- Monday: Rice.
- Tuesday: Roasted Potatoes + Chimichurri Sauce + Air Fryer Asparagus.
- Wednesday: Rice + Simple Avocado Salad.
- Thursday: Spring rolls.
- Friday: Simple Green Salad.
Breakfast Ideas
- Nut-Free Simple Homemade Granola
- Breakfast Egg Muffins Without Eggs (Quick & Easy)
- Eggless Carrot Banana Muffins
- Easy Eggless Chocolate Chip Pancakes
- Dairy-Free & Egg-Free Healthy Breakfast Cookies
Extra Tips for Meal Planning Success
- Plan Ahead for a Smooth Start: Make your grocery list on Saturday and schedule delivery or pick-up for Sunday morning. Trust me, it’s a game-changer!
- Double Up and Save Time: Whenever you can, double the batch and freeze one for later. Future-you will thank you!
- Rice is Life: I always cook 4 cups of rice on Mondays to have ready for the week. It’s the ultimate meal-saver for busy days.
- Dress to Impress (Your Salads): Prep a homemade salad dressing for the week—simple, fresh, and oh-so-good. I also love keeping ranch and tzatziki stocked in the fridge for quick dipping and drizzling.
- Veggies Done Right: Roast a big batch of mixed veggies all at once. You can switch things up and enjoy them in different ways throughout the week. Easy and delicious!
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love your reciepts can you advise for glunten free meals
thank you
Hello Sylvia, Thank you so much! 😊 I’m so happy you’re enjoying the recipes! 💛 All the recipes included in my meal plan come with suggestions on how to make them gluten-free, so you can easily adjust them to fit your needs. Let me know if you’re looking for help with a specific recipe—I’m always happy to help! ✨🍽️