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    Home » Meal Planning

    FREE Weekly Meal Plan to Print & Cook

    Published: Feb 5, 2022 · Modified: Feb 5, 2022 by Jessica Fisher

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    As an Amazon Associate I earn from qualifying purchases. For more details, please see our disclosure policy.

    Take the week off meal planning. Download this free meal plan to print, shop, and cook from. The work’s all done for you!

    This free meal plan is well-rounded, including five main dishes, a bread, a salad, and a dessert. You can mix and match the dishes, adding your own favorites or using what’s already on hand so you can eat well and avoid food waste.

    • shredded beef tacos on a taco tray on a white platter with a cup of salsa. this …

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    • vegetable soup in bowl marked Enjoy
    • close up of mini cheese pizzas on a white tray.
    • completed pie cooling on rack
    Jump to:
    • Recipes
    • Shopping List
    • Notes
    • Tell us what you think!

    I love choosing meals to make each week, but sometimes the weeks get so full that it’s just not fun. You need it done and ready to go, no monkey business.

    If that’s where you find yourself this week, have no fear. I’ve got you covered with an easy and delicious meal plan that leaves room for you to use up what’s on hand, shop your kitchen, and still take the simpler route when it comes to getting a meal on the table.

    This free meal plan is built around a little formula. I chose five dinner themes to give this meal plan some variety without making it too complicated. This week’s plan features

    • Mexican food
    • pasta
    • pizza
    • soup
    • and a meat and potatoes supper

    I’ve also thrown in a delicious salad recipe, a fun baked good to fill the bread basket, and one of my very favorite desserts in the whole wide world, Lemon Meringue Pie.

    With just five dinners included in this weekly free meal plan, you can have flexibility for the other two nights: enjoy leftovers, go out to eat, or just serve a simple sandwich bar.

    close up of cilantro shrimp pasta in large pasta bowl.

    Recipes

    Here are the recipes included in this free meal plan. You’ll need to print each one out as well as the grocery list you’ll find below.

    After that, you’re good to go. I’ve organized everything so you can take things easy. All of the recipes are kid-tested, FishMama-approved to be tasty and easy on the budget.

    shredded beef tacos in metal holder on white plate.
    Shredded Beef Tacos
    Shredded beef tacos are a deliciously simple way to make taco night terrific. The tender beef cooks in the slow cooker while you assemble fresh toppings.
    Learn More
    A bowl of cilantro shrimp pasta
    Cilantro Shrimp Pasta
    Looking for a quick and easy pasta dish full of flavor? Look no further than this Cilantro Shrimp Pasta that comes together in just 20 minutes.
    Learn More
    hand reaching for a slice of pizza out of the whole pie.
    Homemade Cheese Pizza Recipe
    Make the classic American pizza topped with two cheeses for a tasty, homemade supper.
    Learn More
    dipping bread in spring vegetable soup
    Spring Vegetable Soup Recipe
    Spring has arrived! With it comes a variety of spring vegetables to toss into the soup pot. Enjoy this Spring Vegetable Soup for a delicious meatless meal.
    Learn More
    platter of grilled marinated chicken
    Salsa Verde Chicken
    The flavors of lime, spices, and tomatillo salsa combine in a flavorful marinade for chicken, perfect for grilling. This recipe is also freezer friendly to make supper a little easier.
    Learn More
    stacks of golden brown cheddar biscuits.
    Cheddar Cheese Biscuits
    These hearty cheddar cheese biscuits are tender thanks to the buttermilk and full of flavor from cheese and fresh herbs.
    Learn More
    A bowl of chopped salad with radish and avocado
    Chopped Salad with Avocado and Radish
    Celebrate the fresh flavors of fruits and veggies with this Chopped Salad featuring avocado, radish, cucumbers, and sunflower seeds. So delicious!
    Learn More
    lemon meringue pie
    Lemon Meringue Pie Recipe
    Homemade Lemon Meringue Pie is not complicated to make, but it feels like a million dollars. It’s tart and sweet, buttery and creamy, a perfect pie to celebrate a special occasion or enjoy any day.
    Learn More

    Shopping List

    Note that you can check off the items on the shopping list that you already have and print it or send the link to yourself or another household member and let them do the shopping. The work’s all done for you in this free meal plan!

    Notes

    • You’ll need buttermilk for the biscuits, so make Homemade Ranch Dressing to go with the pizza and side salads. To avoid waste, you can freeze buttermilk that’s leftover.
    • Learn How to Keep Cilantro Fresh so that what you buy will be good when you’re ready to make this week’s recipes.
    • Leftover shredded beef as well as leftover chicken are delicious in salads, sandwiches, and wraps.
    • Make your pizza into Mini Pizzas for a fun twist! Consider making a double batch; one for eating this week and another to tuck away for a future night.
    • To make these dishes gluten free: serve the tacos in corn tortillas, make the pasta on gf noodles and the pizza on a gf pizza crust, make the biscuits with gf baking mix, and use a gf graham cracker-style crust for the pie crust.
    white spoon and fork on a teal plate logo.

    Tell us what you think!

    We love to hear your experiences with Good Cheap Eats. Click the STARS on the recipe card or leave a STARRED comment to let us know what you think of the recipe.

    This post was originally published on March 5, 2013. It has been updated for content and clarity.

    « Creamy Garlic Shrimp Pasta
    Raclette Recipe Without a Grill »
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    Reader Interactions

    Comments

    1. Tally Carter

      June 08, 2018 at 9:28 am

      Where did the full list of meal plans go? I live by these!

      Reply
      • Jessica Fisher

        June 09, 2018 at 5:49 pm

        Hi Tally! I’m in the middle of a transition that will help me continue providing great resources like the meal plans for my readers, but in a way that allows me to practically dedicate time + energy toward creating them (instead of back-burnering them in favor of other projects that actually help me get food on our table).

        I’m re-working a lot of the resources to make them more helpful and useful, and I’ll be inviting readers to become customers so you can support my work at the same time I’m helping your family. But I’d love to make that available to you now, in a way that would help both you and me!

        Would you be willing to join a Meal Planning insiders group and get (free) access to my previously-free resources for 3 months, in exchange for helpful feedback? It would take minimal time from you, but simply help me understand how I can serve my readers better.

        If you’re interested, go ahead and fill out this form: https://goo.gl/forms/Mhe8hzaSO07UcSgY2

        I’ll be in touch soon. Thanks!

        Reply
    2. Pat

      April 02, 2017 at 6:50 pm

      You are killing me!!! :-))
      Seriously thanks for next weeks menu! The pasta dish will need to be with chicken. My husband is deathly allergic to shrimp. I am going to skip the soup cuz I am hungry for potato soup.

      Reply
      • Jessica Fisher

        April 03, 2017 at 3:32 pm

        Glad you’re enjoying the meal plans!

        Reply
    3. AllieZirkle

      March 05, 2013 at 5:36 am

      I like this! Helps me focus!

      Reply

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    jessica from good cheap eats

    Hi, I'm Jessica! I'm a 4x cookbook author and 6x mom. I know what it is to be in a hurry and on a budget. I believe anyone can prepare delicious meals -- no matter what's on their plate. I've been featured on Good Morning America, PBS News Hour, and NBC.

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