Using a weekly meal plan is the best way to cook healthier for your family, save money, and time! Browse all of my free meal plans which include a grocery shopping list and tons of meal planning ideas including healthy and kid-friendly meals.

A collage of 5 dinner recipe images comprising a weekly meal plan.

We’ve been sharing 5 day weekly meal plans for many years now and we love the feedback we get from those of you who found our meal plans and who are using them regularly.

Each meal plan has 5 dinner recipes that will serve approximately 4 adults.  We’ve tried to be thoughtful about including recipes that the whole family will love as well as varying the recipes to include a variety of different meals so that you’re not having chicken every night!

Why Meal Plan?

If you’re reading this, you probably already have your own ideas about why meal planning is a good idea for your family, but here’s what we think:

1. Save Money:

We’ve included the estimated cost per recipe and cost for the entire meal plan, making it even easier to budget and see exactly how much you’re saving when you cook from scratch and use a meal plan!  You’ll also save money by dining out less often, avoiding impulse purchases, and wasting less food!

*note that recipe costs are an estimate based on ingredient prices at my local grocer.  They will likely vary depending on where you live.

2. Eat Healthier:

Cooking from scratch is a great way to manage your health goals.  Both take-out and pre-made meals from your local grocer are going to have more fat, sugar, and sodium than the same foods cooked at home.

3. Save time:

The hardest part of meal planning is finding the ideas and creating a shopping list, and we’ve done that for you!  Our Shopping lists include categories like “pantry staples”, and “spices,” and hopefully those are items you already have on hand so you can cross them off of the list. Then you can use the categories to help you find what you need quickly and easily.

Don’t forget to search for appetizers, sides, or dessert recipes to add to your list.  Often a post will offer suggestions for sides that might accompany the recipe, and if you would like to swap any meals for a different meal, visit our main dish recipes or search our recipe index.

If you love our recipes, please leave a 5 star comment at the bottom of the recipe and join our facebook group, “From Scratch Food Lovers.”

Oh, and joining our email list is the best way to keep up with the latest at TBFS and to receive great cooking tips and tricks!

Click the link below to print out your shopping list, and you’re ready to go!

**NOTE: You’ll notice the shopping list includes categories like “pantry staples”, and “spices”. Hopefully, those are items you already have on hand, and you can cross them off of the list.

Print Shopping List


Monday: Chicken and Rice Casserole $8.96

Tuesday: Black Bean Quesadillas $5.82

Wednesday: Creamy Tomato Basil Soup $12.04

Thursday: Chicken Fajita Pasta $9.49

Friday: Sloppy Joes $7.79

Print Shopping List

Print Shopping List

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About The Author

Lauren Allen

Welcome! I’m Lauren, a mom of four and lover of good food. Here you’ll find easy recipes and weeknight meal ideas made with real ingredients, with step-by-step photos and videos.

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    1. Hi Mickie! We’ve been working on this feature and are so happy you’re interested in it! You should see a blue box at the top of the main page that says Save Recipes and build meal plans! Click the “try it” button. Please let us know if you have any problems

    1. Yes, when you click print recipe there is a box at the top that allows you to change the servings up or down and the ingredients will adjust.

  1. I have just come across your website and I am impressed. This is exactly what I needed as a large family of 6 trying to cut costs and cook various meals. Thank you so much I can’t wait to get started on week one and work my way through. Bless you 🙂

  2. Love this. I did this years ago when kids were young made shopping easy and never had to think about supper. Now that I’m in a rut I found your site and never gave to think about what’s for supper. Live alone and if there’s no plan I don’t eat or have popcorn for supper.

  3. I wanted to run on auto pilot for a while since I always have to decide what to buy,shop and prepare the meals. Love how the ingredients, and cost are listed. We finished week 1. I am cooking for 8 so I had to double the list and spent $109 at Food Lion.
    This is the order in which we liked week 1’s meals.
    Tomato Basil Soup (served with crusty garlic bread)
    Chicken Fajita pasta (topped with sour cream,cilantro and tortilla strips)
    Black bean Quesadillas (served with Mexican rice)
    Chicken and Rice (served with steamed broccoli)
    Sloppy Joes (served with chips and steamed carrots)

    On to week 2. Thank you for this lovely meal plan layout!

  4. Do you have any breakfast meals plans because I love your shopping list for weeks and I need to include breakfast too

    1. We don’t have breakfast meal plans currently but will talk it over as a team! Thanks for the suggestion!

  5. Lauren,

    I want to express my thankfulness to you for creating such wonderful lists, recipes, and helping out families eat and cook better. I want to tell you you have helped me cook better and I use your recipes every week. I am now printing off your weekly plans, which are truly a gift to all us fledgling cooks. I am with my kids in the summer, and I cook every night for our family. Your recipes have helped me become a better cook, and I am grateful. Such a wonderful site. I hope more people give you the the thanks you deserve. It’s a real gift you give people.
    God bless you.

  6. Super excited to try out these meal plans. Total cost was $98 and that doesn’t include anything from the Spices, Pantry Staples, or Other categories. Inflation? Living in Canada? I don’t know. Still relatively inexpensive though. 🙂

  7. Just went to my local Food Lion and the total cost for all the ingredients was more around $60 than $45 but I live in VA so it could be different in other states 🙂 super excited to check these meals!!

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