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Each day lists cookware, ingredients, step-by-step directions, nutrition estimates, and practical waste-reduction tips.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/5-day-family-meal-plan/401588/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/5-day-family-meal-plan/401588.png","ImageObject",300,407,{"name":42,"@type":43},"Blitz","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-28","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",17,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"这份5天餐单每天提供几份？","Question",{"text":63,"@type":64},"每天配方均标注为4份，方便家庭按同样份量安排用餐。","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"餐单如何帮助减少食材浪费？",{"text":68,"@type":64},"文中为每一天提供Waste Reduction Tip，例如把熟米饭、碎牛肉、额外黑豆冷藏留作后续使用；鸡肉剩余可冷藏，沙拉剩余蔬菜可用于第二天午餐或零食。",{"name":70,"@type":61,"acceptedAnswer":71},"每一天的配方都包含哪些信息？",{"text":72,"@type":64},"每一天通常给出Servings、Total Time、Equipment Needed、Ingredients、Directions、Nutrition Information以及Waste Reduction Tip，便于直接照做并了解营养估算。","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},401588,1790531860,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,110,115,120,123,127],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":107,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":108,"slug":109},7,40,"healthcare",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},8,"Research & Report",30,"research-report",{"id":116,"doc_module":4,"doc_module_name":25,"category_name":117,"show_sort_weight":118,"slug":119},9,"Religion & Spirituality",20,"religion-spirituality",{"id":118,"doc_module":4,"doc_module_name":25,"category_name":121,"show_sort_weight":118,"slug":122},"World Cup","world-cup",{"id":124,"doc_module":4,"doc_module_name":25,"category_name":125,"show_sort_weight":124,"slug":126},10,"Lifestyle","lifestyle",{"id":128,"doc_module":4,"doc_module_name":25,"category_name":129,"show_sort_weight":97,"slug":130},19,"General","general",{"code":4,"msg":82,"data":132},{"doc_id":79,"user_id":133,"nickname":42,"user_avatar":134,"doc_module":4,"category_id":107,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":102,"language":140,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":12,"update_tm":144,"read_time":145,"preview_page_count":4},24464137899374,"https://us-avatar.wpscdn.com/davatar_3d24733baf745e90a7e4bdd5f77d97b2","5-Day Family Meal Plan   \nWritten for WiN-WiN by Brooke Kuszczak, dietetics student at the University of Kentucky  \nDay 1: Ground Beef Taco Bowls with Brown Rice and Veggies  \nServings: 4  \nTotal Time: 45–50 minutes (10 min prep, 35–40 min cook)  \nEquipment Needed: Pot with lid (for rice), large skillet, knife, cutting board, can opener, measuring spoons  \nIngredients  \n• 1 pound lean ground beef (90% or higher)  \n• 1 cup dry brown rice  \n• 1/2 red onion, diced  \n• 1 red bell pepper, diced  \n• 1 cup frozen corn  \n• 1 can (15 ounces) black beans, drained and rinsed  \n• 1 tablespoon olive oil  \n• 1 teaspoon cumin  \n• 1/2 teaspoon chili powder  \n• 1/2 teaspoon smoked paprika  \nDirections  \n1. Wash hands before cooking.  \n2. In a pot, bring 2 cups of water and 1 cup of brown rice to a boil.  \n3. Reduce heat to low, cover, and cook for 35 to 40 minutes until fluffy.  \n4. While rice cooks, heat olive oil in a large skillet over medium heat.  \n5. Cook onion until soft, then add ground beef and cook thoroughly.  \n6. Add spices and stir well.  \n7. Add bell pepper, corn, and black beans. Cook until heated through.  \n8. Serve beef mixture over brown rice.  \nNutrition Information  \nEach serving provides approximately 529 calories, 17.8 grams of total fat, 5.5 grams of saturated fat, 206 milligrams of sodium, 5.2 grams of dietary fiber, 32.5 grams of protein, and 60 grams of carbohydrates.  \nWaste Reduction Tip  \nSave half the cooked rice, ground beef, and extra beans in the refrigerator.  \nDay 2: Lemon Herb Chicken with Roasted Potatoes and Green Beans  \nServings: 4  \nTotal Time: 45 minutes (10 min prep, 35 min cook)  \nEquipment Needed: Sheet pan, mixing bowl, knife, cutting board, oven, measuring spoons  \nIngredients  \n• 1 pound boneless chicken breasts  \n• 1 pound baby potatoes, halved  \n• 1/2 red onion, sliced  \n• 1 pound green beans  \n• 2 tablespoons olive oil  \n• 1 lemon, sliced  \n• 1 teaspoon dried oregano  \n• 1/2 teaspoon garlic powder  \n• 1/2 teaspoon black pepper  \nDirections  \n9. Preheat oven to 400°F.  \n10. Toss potatoes, onion, and green beans with 1 tablespoon olive oil and seasonings.  \n11. Place chicken on a sheet pan with vegetables. Drizzle with remaining olive oil and top chicken with lemon slices.  \n12. Bake for 35 to 40 minutes or until chicken is cooked through.  \nNutrition Information  \nEach serving provides approximately 287 calories, 6.5 grams of total fat, 1.2 grams of saturated fat, 57 milligrams of sodium, 2.8 grams of dietary fiber, 27.2 grams of protein, and 30 grams of carbohydrates.  \nWaste Reduction Tip  \nStore leftover chicken in the refrigerator.  \nDay 3: Mediterranean Chickpea Salad  \nServings: 4  \nTotal Time: 25–30 minutes (5 min prep, 20–25 min cook)  \nEquipment Needed: Medium pot (for pasta), skillet or saucepan, spoon, measuring cups, strainer/colander  \nIngredients  \n• 1 can (15 ounces) low-sodium chickpeas, drained and rinsed  \n• 1/2 cup cooked brown rice (from Day 1)  \n• 1/2 cucumber, diced  \n• 1/2 cup cherry tomatoes, halved  \n• 1/2 red onion, finely chopped  \n• 2 tablespoons olive oil  \n• 1 tablespoon lemon juice (from Day 2)  \n• 1/2 teaspoon dried oregano  \nDirections  \n13. Wash hands before preparing food.  \n14. In a large bowl, combine chickpeas, rice, cucumber, tomatoes, and onion.  \n15. Add olive oil, lemon juice, and oregano. Stir to combine.  \n16. Chill in the refrigerator for at least 5 minutes before serving.  \nNutrition Information  \nEach serving provides approximately 291 calories, 5 grams of total fat, 0.8 grams of saturated fat, 115 milligrams of sodium, 4.5 grams of dietary fiber, 9.2 grams of protein, and 52 grams of carbohydrates.  \nWaste Reduction Tip  \nEat leftover salad for lunch the next day. Store remaining cucumbers and cherry tomatoes for snacks.  \nDay 4: Chicken and Pasta  \nServings: 4  \nTotal Time: 25–30 minutes (5 min prep, 20–25 min cook)  \nEquipment Needed: Medium pot (for pasta), skillet or saucepan, spoon, measuring cups, strainer/colander  \nIngredients  \n• 8 ounces","cbCaiawtRJGinTuh","https://ap.wps.com/l/cbCaiawtRJGinTuh","pdf",237724,"English","# Day 1: Ground Beef Taco Bowls with Brown Rice and Veggies\n# Day 2: Lemon Herb Chicken with Roasted Potatoes and Green Beans\n# Day 3: Mediterranean Chickpea Salad\n# Day 4: Chicken and Pasta\n# Day 5: Veggie, Bean, and Ground Beef Quesadillas\n# Grocery List","[{\"question\":\"这份5天餐单每天提供几份？\",\"answer\":\"每天配方均标注为4份，方便家庭按同样份量安排用餐。\"},{\"question\":\"餐单如何帮助减少食材浪费？\",\"answer\":\"文中为每一天提供Waste Reduction Tip，例如把熟米饭、碎牛肉、额外黑豆冷藏留作后续使用；鸡肉剩余可冷藏，沙拉剩余蔬菜可用于第二天午餐或零食。\"},{\"question\":\"每一天的配方都包含哪些信息？\",\"answer\":\"每一天通常给出Servings、Total Time、Equipment Needed、Ingredients、Directions、Nutrition Information以及Waste Reduction Tip，便于直接照做并了解营养估算。\"}]","5-Day Family Meal Plan | PDF",1790521736,15]