7-Day Nut-Free Meal Plan (All Meals + Snacks) — With Instacart List

Before you start: these recipes leave out nuts, but they aren't a guarantee against allergens. Packaged foods can contain nuts or be made on shared equipment, so check every label and follow your own (or your allergist's) guidance for your family.

Planning a full week of nut-free meals for a family of four — breakfast, lunch, dinner, and snacks — is easier when one system builds the menu and grocery list together. The sample week below was generated in MealPreptAi with All Meals + Snacks for seven days, then saved with a consolidated list you can send to Instacart in one tap.

How to make your own week

  1. Optional: scan your pantry with Kitchen Scan so the list can skip what you already have.
  2. Profile Settings → **Household allergies** → add **nuts**, then generate **All Meals + Snacks** for 7 days.

See also our gluten-free family week.

Staples that make the week work

  • Sunflower seed butter replaces peanut butter for sandwiches and snacks.
  • Read labels for “may contain tree nuts” on granola and baked goods.
  • Whole nuts hide in pesto, Asian sauces, and some desserts — check every ingredient.

The full week, saved in the app

MealPreptAi generated this week on 2026-08-03 — 43 meals including breakfast, lunch, dinner, and snack slots for each day. Day 1 includes greek yogurt parfaits with summer berries and toasted oats, sautéed chicken and bell pepper lettuce wraps, (kids): chicken and veggie quesadillas, grilled pork tenderloin with roasted zucchini and cherry tomatoes, (kids): simple pork bites with zucchini sticks, watermelon slices. Household allergies were set to nuts with restrictions applying to everyone in the household (including kid companion meals).

Sample 7-day menu (meals + snacks)

Monday

  • Breakfast: Greek Yogurt Parfaits with Summer Berries and Toasted Oats — Creamy Greek yogurt layered with fresh summer berries and a sprinkle of crisp puffed rice cereal for a satisfying crunch.
  • Lunch: Sautéed Chicken and Bell Pepper Lettuce Wraps — Tender chicken and colorful bell peppers sautéed and served in crisp lettuce cups with a light lemon-herb dressing. Paired with apple slices for kids.
  • Lunch: (Kids): Chicken and Veggie Quesadillas — Simple quesadillas with cooked chicken, cheese, and finely diced bell peppers, served with cucumber slices.
  • Dinner: Grilled Pork Tenderloin with Roasted Zucchini and Cherry Tomatoes — Tender pork tenderloin marinated and grilled, served alongside summer zucchini and sweet cherry tomatoes roasted to perfection. A Greek-inspired, mild and comforting meal.
  • Dinner: (Kids): Simple Pork Bites with Zucchini Sticks — Small pieces of grilled pork tenderloin with baked zucchini sticks, seasoned lightly.
  • Snack: Watermelon Slices — Refreshing and hydrating slices of fresh watermelon.

Tuesday

  • Breakfast: Scrambled Eggs with Diced Ham and Chives — Fluffy scrambled eggs mixed with savory diced ham and fresh chives. A classic and comforting breakfast.
  • Lunch: Baked Korean-Style Lentil Patties with Quick Cabbage Slaw — Flavorful baked lentil patties seasoned with ginger and garlic, served with a fresh and tangy cabbage slaw. Served with carrot sticks for kids.
  • Lunch: (Kids): Turkey and Cheese Pinwheels with Carrot Sticks — Rolled tortillas with sliced turkey and cheese, served with crunchy carrot sticks.
  • Dinner: Roasted Mediterranean Cod with Potatoes and Bell Peppers — Flaky cod fillets roasted with tender potatoes, sweet bell peppers, and herbs. A bright and citrusy, Mediterranean-inspired dish.
  • Dinner: (Kids): Fish Sticks with Roasted Potato Wedges — Crispy fish sticks served with homemade roasted potato wedges.
  • Snack: Cheese Sticks with Whole Grain Crackers — Simple and satisfying snack of cheddar cheese sticks paired with crispy pretzel twists.

Wednesday

  • Breakfast: Cottage Cheese with Melon and Toasted Seeds — Creamy cottage cheese served with refreshing sliced melon and a colorful assortment of fresh berries.
  • Lunch: Pan-Fried Tofu and Vegetable Skewers with Rice — Marinated tofu cubes threaded onto skewers with colorful bell peppers and red onion, pan-fried until golden, served with steamed white rice. A Japanese-inspired, mild and comforting meal.
  • Lunch: (Kids): Tofu Cubes with Steamed Rice and Peas — Mildly seasoned pan-fried tofu cubes with simple steamed white rice and sweet peas.
  • Dinner: Sautéed Beef Strips with Green Beans and Mushrooms — Tender beef strips quickly sautéed with fresh green beans and earthy mushrooms in a rich, umami sauce. A French-inspired, hearty meal.
  • Dinner: (Kids): Beef and Green Bean Stir-fry — Thinly sliced beef with green beans and a mild sauce, served with white rice.
  • Snack: Apple Slices with Cream Cheese Dip — Crisp apple slices served with a creamy and slightly sweet cream cheese dip (nut-free).

Thursday

  • Breakfast: Smoked Salmon Bagels with Cream Cheese and Capers — Toasted bagels spread with cream cheese, topped with savory smoked salmon, red onion, and capers. A rich and umami breakfast.
  • Breakfast: (Kids): Mini Bagels with Cream Cheese and Banana — Toasted mini bagels with cream cheese and sliced banana.
  • Lunch: Grilled Turkey and Vegetable Skewers with Lemon-Herb Vinaigrette — Lean ground turkey and colorful summer vegetables threaded onto skewers, grilled until cooked through, and drizzled with a bright lemon-herb vinaigrette. A Greek-inspired, bright and citrusy meal.
  • Lunch: (Kids): Turkey Meatballs with Cherry Tomatoes — Small, plain turkey meatballs (made from ground turkey) served with sweet cherry tomatoes.
  • Dinner: Baked Tempeh with Roasted Broccoli and Sweet Potatoes — Marinated tempeh baked until savory, served with tender roasted broccoli florets and sweet potato cubes. An Asian-inspired, mild and comforting meal.
  • Dinner: (Kids): Tempeh Strips with Roasted Sweet Potato Fries — Mildly seasoned tempeh strips (or veggie nuggets) with baked sweet potato fries and broccoli florets.
  • Snack: Bell Pepper Strips with Hummus — Crunchy bell pepper strips served with a creamy, cool ranch dip for a refreshing snack.

Friday

  • Breakfast: Berry Smoothie Bowls with Toasted Oats — Thick and vibrant berry smoothie bowls topped with extra fresh fruit for a healthy and satisfying breakfast.
  • Lunch: Roasted Shrimp and Summer Vegetable Quinoa Bowls — Tender roasted shrimp and a medley of summer vegetables served over fluffy quinoa with a tangy dressing. A Mediterranean-inspired, rich and umami meal.
  • Lunch: (Kids): Shrimp and Cucumber Bites with Quinoa — Small cooked shrimp served with cucumber slices and a side of plain quinoa.
  • Dinner: Pan-Fried Eggs in Spicy Tomato Sauce with Crusty Bread — Eggs gently poached in a flavorful, slightly spicy tomato and bell pepper sauce, served with crusty bread for dipping. A bright and citrusy, French-inspired take on shakshuka.
  • Dinner: (Kids): Egg and Toast Dippers with Mild Tomato Sauce — Scrambled eggs with toast cut into dippers, served with a mild, plain tomato sauce.
  • Snack: Rice Cakes with Sliced Banana — Simple and natural snack featuring sliced bananas paired with crisp apple slices.

Saturday

  • Breakfast: Banana Pancakes with Maple Syrup and Fresh Fruit — Fluffy homemade banana pancakes served with a drizzle of maple syrup and a side of fresh fruit. A mild and comforting breakfast.
  • Lunch: Sautéed Chickpea and Spinach Bowls with Lemon-Tahini Dressing — Hearty sautéed chickpeas and fresh spinach tossed in a bright lemon-herb vinaigrette, served as a nutritious bowl. Whole wheat pita triangles on the side for kids.
  • Lunch: (Kids): Chickpeas and Cucumber with Couscous — Soft cooked chickpeas with cucumber slices and a side of plain couscous.
  • Dinner: Griddled Korean BBQ Chicken Tacos with Crunchy Cabbage Slaw — Zesty citrus-herb chicken griddled and served in warm corn tortillas with crunchy cabbage slaw. A fresh and flavorful taco night.
  • Dinner: (Kids): Chicken Strips with Cabbage and Avocado — Plain grilled chicken strips with a side of steamed cabbage and sliced avocado.
  • Snack: Hard-Boiled Eggs — Protein-rich and convenient hard-boiled eggs.

Sunday

  • Breakfast: Yogurt Parfaits with Fruit and Toasted Oats — Creamy yogurt layered with fresh fruit and a delightful crunch from graham cracker crumbs.
  • Lunch: Baked Lemon Herb Fish and Quinoa Bowls — Flaky white fish (like tilapia or cod) baked with lemon and herbs, served over quinoa with fresh cherry tomatoes and cucumber. A Greek-inspired, bright and citrusy meal.
  • Lunch: (Kids): Plain Fish with Cucumber Slices and Quinoa — Simple baked white fish with plain cucumber slices and cooked quinoa.
  • Dinner: Roasted Beef and Summer Squash Medley — Tender beef sirloin roasted with a colorful medley of summer squash and bell peppers, seasoned with savory herbs. An Asian-inspired, mild and comforting meal.
  • Dinner: (Kids): Beef Cubes with Roasted Zucchini and Yellow Squash — Plain roasted beef cubes with tender roasted zucchini and yellow squash.
  • Snack: Frozen Yogurt Bark with Berries — Cool and refreshing frozen yogurt bark topped with mixed berries (nut-free).

Grocery list from this generated week

MealPreptAi merged every meal into one shopping list — 103 line items with store-friendly names.

Grocery list highlights

Pantry & staples (highlights)

  • 5 lb bag of flour
  • 4 units of apple
  • 5 apples
  • 1 units of avocado
  • 1 container of baking powder
  • 16 units of bamboo skewers
  • 6 units of banana
  • 32oz carton of broth

Shop this week on Instacart

Tap Shop on Instacart to open this exact week on Instacart with your list ready to review and edit.

How Plan, List, then Shop works: From App to Door. Mixed diets at home: meal planning for dietary restrictions.