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FREE 5 Day Quick Meal Plan with Grocery List

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Save your time in the kitchen with this quick meal plan! This easy 5-day meal plan with a grocery list is perfect for when you’re short on time and want to get dinner done without sacrificing flavor. You’ll find this free, printable plan below!

Save your time in the kitchen with this quick meal plan! This easy 5-day meal plan with a grocery list is perfect for when you're short on time and want to get dinner done without sacrificing flavor. You'll find this free, printable document below!

The perfect weekly meal plan for busy foodies

When it comes to cooking, one of the most common struggles I hear is that it’s so hard to decide what to make. The next most common struggle is finding the time to cook and clean up. 

I hear you!

Personally, I’m always the most successful when I start the week with a plan of attack. 

For me, the perfect meal plan:

  1. Is filled with easy meals that I have the time and energy to make
  2. Gives me something to get excited about
  3. Allows flexibility in case something comes up last-minute
  4. Minimizes waste

So that’s exactly what I’m sharing with you here! 

This quick meal plan is perfect for busy foodies.

✅ I selected nutritious recipes that are mouthwateringly delicious but quick and easy to make.

✅ I planned ahead so you can repurpose ingredients in multiple recipes.

✅ I built-in flexibility for nights when you want to eat leftovers or order in.

✅ And I wrote everything up on a printable grocery list with room for your own additions!

All you need to do is go to the grocery store (or, even easier, have your groceries delivered!)

An image with a 5 day easy and quick meal plan written on it and space for notes.
Click image for printable pdf

How to use this free meal plan:

Think of this meal plan as a framework for your week. 

Rather than assign specific meals to specific days, I keep things loose so you can mix and match depending on what you’re in the mood for. This gives you room to go out for dinner, make a family favorite, or enjoy your leftovers (or repurpose them into a grain bowl!)

Since most people told me they either grab lunch on the go or eat leftovers, I left lunches up to you!

The breakfasts also double as snacks.

5 days of quick and easy recipes that taste really good


  • Pumpkin Spice Latte Baked Oats. You can swap in freshly brewed coffee for the cold brew if you’re making it anyway.
  • Fruit and Yogurt Parfaits. Layer fresh or frozen berries with plain yogurt and a drizzle of honey.
  • Cashews.


  • Buttermilk Chicken with Roast Broccoli. Swap plain yogurt in for the buttermilk and put the chicken in the marinade the night before so all you need to do it throw it on the grill or into the oven. For extra flavor, sprinkle the broccoli with pecorino-romano cheese.
  • Acorn Squash with Sausage Stuffing. If you have an Instant Pot, this recipe is super quick! (If not, you can either microwave the squash for 10 minutes or roast it at 400Ffor about 50 minutes. You can use this time to do something else!)
  • One Pot Cacio e Pepe. Serve with baby spinach salad dressed with oil, vinegar, and black pepper.
  • Spicy Broccoli Cheese Soup. Use leftover Pecorino-Romano instead of Parmesan.
  • Kale Salad with Sweet Potatoes and Black Beans. Cook the sweet potatoes in advance to save time, or pop them in the microwave to cook.

Grocery List

Follow the link for a printable grocery list, or copy/paste the list below into your notes app!

Note: This shopping list assumes you have staple ingredients including oil, butter, onions, eggs, honey, mustard, sriracha, garlic, spices (including mustard powder, paprika, salt, pepper, red pepper flakes), and baking powder. If you need to restock, don’t forget to add them!

The grocery list, divided by store section, to go along with the 5 day quick meal plan.
Click image for printable pdf

Copy/Paste grocery list:

  • 8 bone-in chicken pieces (legs, thighs)
  • 4 links sweet Italian sausage
  • 9 ounces fresh spaghetti or linguine
  • 2 acorn squash
  • 1 large bag (about 4 cups) baby spinach
  • 1 apple
  • 3 sweet potatoes
  • 6 cups chopped kale
  • 1 bunch green onions
  • 2 avocados
  • 1 lime
  • 1 jalapeno pepper
  • Fresh parsley
  • Fresh cilantro
  • Pecorino-Romano cheese
  • Shredded sharp cheddar
  • Shredded Monterey Jack cheese
  • Cold brew coffee
  • 1 large carton plain yogurt
  • 1 large bag frozen broccoli florets
  • Fresh or Frozen Berries (your choice)
  • 1 carton vegetable broth
  • 1 can pumpkin puree
  • Rolled oats
  • Maple syrup
  • Pumpkin spice seasoning
  • Cashews

Happy Cooking!

By on October 23rd, 2021

Hi, I'm Lauren!

I love to cook -- but even more importantly, I really like to eat! I have a demanding day job that keeps me busy, so time is precious. I'm a culinary school graduate and five-time cookbook author who's all about finding ways to make delicious, restaurant-quality meals at home on a tight schedule. Read more...

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