Free Weekly Meal Plans with Grocery Lists
Pick a plan, print the grocery list and you're set for the week. Want a plan tailored to your tastes, allergies and household? Our iOS app generates one in seconds.
7-Day Vegetarian Meal Plan (with Grocery List)
A balanced one-week vegetarian meal plan with breakfast, lunch and dinner every day, a ready-to-print grocery list and practical prep tips.
View planBudget Family Meal Plan for a Week (Family of 4)
A low-cost 7-day family meal plan built on affordable staples, with kid-friendly dinners, smart leftovers and a single grocery list.
View plan7-Day High-Protein Meal Plan
A one-week high-protein meal plan with real-food breakfasts, lunches and dinners, a grocery list and tips for hitting your protein goals.
View planQuick 30-Minute Dinners: A Week of Easy Meals
A full week of meals where every dinner is ready in about 30 minutes, with simple breakfasts, no-cook lunches and one grocery list.
View planBatch Cooking Meal Plan: Cook Once on Sunday, Eat All Week
A batch cooking meal plan: prepare a few base recipes on Sunday and assemble varied meals all week. Includes grocery list and prep order.
View plan7-Day Mediterranean Diet Meal Plan
A simple 7-day Mediterranean diet meal plan with olive oil, vegetables, legumes, fish and whole grains, plus a grocery list and tips.
View plan7-Day Low-Carb Meal Plan
An easy one-week low-carb meal plan based on vegetables, protein and healthy fats, with a grocery list, swaps and practical tips.
View planKid-Friendly Weekly Meal Plan
A week of family meals kids actually enjoy, with hidden veggies, simple lunches, a grocery list and tips for picky eaters.
View planStudent Meal Plan: Cheap, Easy Meals for a Week
A cheap and simple one-week student meal plan with minimal equipment, short prep, smart leftovers and a short grocery list.
View planHealthy Weekly Meal Plan for Beginners
A simple, balanced healthy meal plan for one week: vegetables at every meal, whole grains, lean protein, plus a grocery list and tips.
View plan7-Day Keto Meal Plan for Beginners (with Grocery List)
A simple one-week ketogenic meal plan built on eggs, meat, fish, low-carb vegetables and healthy fats, with a grocery list and practical tips to get started.
View plan7-Day Vegan Meal Plan (with Grocery List)
A balanced one-week vegan meal plan with plant protein at every meal, a ready-to-use grocery list and tips on B12, iron and protein.
View planPregnancy Meal Plan for a Week (Food-Safety Friendly)
A one-week pregnancy meal plan with balanced, well-cooked meals that avoid the main foods usually advised against during pregnancy, plus a grocery list.
View planGym Meal Plan for a Week: Training Days and Recovery
A one-week meal plan for people who train regularly: protein at every meal, carbs around workouts and simple recovery meals, with a grocery list.
View plan7-Day Pescatarian Meal Plan (Fish and Vegetarian)
A one-week pescatarian meal plan combining fish and seafood with vegetarian meals, with a grocery list and tips for buying and cooking fish.
View planAnti-Waste Meal Plan: Cook Once, Use Every Leftover
A 7-day meal plan designed to waste nothing: every ingredient is used in several meals and each leftover becomes the next day's lunch or dinner.
View planWeekly Meal Plan for Two (Couples)
A 7-day meal plan sized for two people, with dinners that make exactly one lunch of leftovers, a grocery list without waste and quick weeknight recipes.
View planWeekly Meal Plan for Seniors: Simple, Balanced and Easy to Cook
A one-week meal plan for older adults, with soft, easy-to-prepare meals rich in protein, calcium and fibre, plus a simple grocery list.
View plan7-Day Gluten-Free Meal Plan (with Grocery List)
A one-week gluten-free meal plan built on naturally gluten-free foods (rice, potatoes, corn, quinoa, meat, fish, eggs, legumes), with a grocery list and label-reading tips.
View planOffice Lunch Meal Prep: 5 Lunch Boxes + Easy Dinners
A weekly plan for people who take lunch to work: lunch boxes that travel well and taste good cold or reheated, simple dinners and a single grocery list.
View planFree printable weekly menu
Download a one-page sample menu with the full grocery list. No email required.
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Want a plan made just for you?
MyMenu generates a personalized weekly meal plan and grocery list from your tastes, allergies, diet and household size.
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