The end of summer is creeping up and this change of seasons always comes with a shift in routine, more meals at home, and the sudden realization that dinner needs to happen…every night regardless of busy schedules. So what are we looking for right now? Low-effort, easy recipes that mix things up without adding extra work. Think sheet pans for easy roasting, one-pot meals that basically cook themselves, and quick blended sauces that make nutritious meals taste delicious.
Today’s newsletter is a full low-lift meal plan built around a $65 grocery list and five dinners that each serve four people! As always, I’m leaning hard on pantry staples and spices to turn simple ingredients into meals that actually feel satisfying. It’s my personal mission to prove that the items hanging out in your pantry are anything but boring. And remember—having a plan is what makes all this prep worth it. Whether you cook one or two meals from this plan, make a double batch and freeze half, or follow it to the letter for a full week of low-lift dinners…do what works for you.
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The best way to follow along is through today’s long-form video! I walk through the entire plan—groceries, pantry staples, swaps, step-by-step recipes, and everything in between. Scroll down for the written grocery list and recipes when you’re ready.
Looking for a kitchen tool link? Everything I used is here.
🚨 teacher appreciation giveaways!
Before we get into the meal plan for this week, let’s talk about our back-to-school teacher promo!! All month long I want to give you a chance to send the gift of stress-free meal planning to the educators in your life ❤️ Gift a teacher you love 3 free months of the paid tier of the eat good newsletter 🫶🏻✏️ Just fill out the form below for a teacher you know would benefit from a subscription and we’ll take it from there.
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an Academic Year Planner and an Imagination Pen Set from Papier
a 3-month supply of Good Wipes
Giveaway closes 8/31 — submit your teacher friends, family members, coworkers, etc. now!
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Let’s prep!
Get all 5 recipes for the week below, just click on the photo or the recipe title to access the full recipe page with ingredients, instructions, and storage notes. Keep scrolling for the grocery list.
Day 1: Broccoli “Cheddar” Chicken Meatballs and Rice
A one-pot stovetop meal is a great way to cut down on kitchen time. It uses less dishes (always a win) and it gives dump and bake vibes! The meatballs are like a bowl of your fave broccoli cheddar soup and so easy to put together. Nutritional yeast keeps this one dairy-free, but you can swap for cheddar for the real deal!
get the full recipe here
the skillet I used here
Day 2: Hidden Veggie High-Protein Pasta
I love a hidden veggie meal, and this one could not be easier. Thanks to sweet cherry tomatoes, it’s easy to disguise the other veggies. Roasting everything before blending deepens the flavors, giving the sauce a delicious subtle sweetness. This recipe yields 4 cups of sauce, which can be a lot for 10-12 ounces of pasta. If you’re using 16 ounces of pasta, use it up, or to follow the recipe as written you can freeze leftovers for later.
get the full recipe here
the sheet pan I used here
Day 3: Sheet Pan Gnocchi with Pesto
Sheet pan meals are the ideal mid-week dinner. So easy to dump and bake, all you need to chop is the zucchini and the sausage gets scooped into meatballs. Even with minimal prep time, it is so filling. If you’re looking to have more for leftover lunches, this one is great for a double batch. Use either pre-made pesto to cut down on kitchen time or opt for homemade if you’re feeling fancy! Frozen or shelf-stable gnocchi works.
get the full recipe here
the roasting pan I used here
Day 4: Sheet Pan Spiced Chicken and Carrots with Lemon Yogurt Sauce
A high-protein hit! This one is personally one of my favorites and a recipe that often shows up in my dinner rotation. Don’t skip the roasted lemon—it adds such a nice touch to the sauce at the end and brings it up to a 10/10 low-lift recipe. If you love veggies, double the carrots or add another one, like zucchini or sweet potatoes.
get the full recipe here
the mixing bowl set I love here
Day 5: Roasted Chickpea and Mushroom Tacos with Jalapeño Lime Slaw
These Roasted Chickpea Tacos are our plant-based star of the week. This is a favorite because of the insane flavors and low-effort required to make it! While the chickpeas and mushrooms bake, prep the slaw so everything is ready for assembly at the same time. If you prefer a different protein, add shredded chicken or swap out the chickpeas for ground beef or chicken. Just don’t skip the slaw!
get the full recipe here
the food processor I swear by here
Here’s the grocery list for your week! Copy & paste from below or download the pdf at the end.
1 garlic bulb
1 large yellow onion
1 pound whole carrots
9 ounces coleslaw mix or shredded cabbage
1 medium broccoli head
10 ounces baby bella mushrooms
1 avocado (optional)
1 red bell pepper
1 jalapeño pepper
16 ounces cherry tomatoes
2 small zucchini
1 lemon
1 lime
1 cilantro bunch
1 parsley bunch, optional
24 ounces frozen cauliflower gnocchi
16 ounces 4% milkfat cottage cheese (or lactose-free, or dairy-free ricotta)
5.3 ounces plain Greek yogurt (or dairy-free yogurt)
1 pound ground chicken
1 1/2 pounds boneless, skinless chicken breast
1 pound Italian chicken sausage
15 ounces chickpeas
13.5 ounce can full-fat coconut milk
16 ounces low-sodium chicken broth (or 32oz & cook your Thursday rice in broth!)
8 ounces pesto
Jasmine rice (2 cups needed)
10-12 ounces gluten-free pasta
Twelve 6-inch corn tortillas
pantry staples you’ll need:
olive oil
rice vinegar
maple syrup
nutritional yeast
spices you’ll need:
kosher salt
ground black pepper
dried basil
chili powder
ground cumin
garlic powder
onion powder
dried oregano
smoked paprika
red pepper flakes (optional)
what I’m prepping
Spinach and Feta Breakfast Biscuits — My OG protein-packed breakfast meal prep! We’re making them as part of the August meal prep plan—come join us!
Cherry Pie Chia Pudding — Making the most of the rest of cherry season by swapping for fresh cherries here. I’m on a fruity chia pudding kick right now—also in the prep plan!
what I’m loving
Chunky knit cardigan — This color😍 Perfect for this in-between season we’re approaching & from today’s video. Also comes in so many colors, and on sale rn!!
Woof starter pack — My girlies are obsessed and it’s the only way they’ll leave me alone—highly recommend if you need to do your meal prep in peace!!
what I’m recommending
Grocery shopping with a plan — A simple list is what started my journey 7+ years ago & I’m not done sharing my best tips and recs for efficient, conscious grocery shopping staples! Start off with this week’s low-lift plan.
Most loved sheet pans — To keep this meal plan low-lift, your sheet pans will be putting in the work. This one is huge and perfect for sheet pan meals, love this one with the matching liner, and this one is my go-to green!
I hope you all have a lovely week, and be sure to stay tuned over on Instagram, TikTok, and YouTube to see what I have for y’all this upcoming week!
Great line up!!
Made the hidden veggie protein pasta tonight and it’s so good I ate too much and my stomach hurts. Worth it. Thanks again Jenn you’re my mealtime hero. 💗