Weekly Meal Plan

Free Weekly Meal Plan (with grocery list)

On a typical Sunday I spend a couple hours meal prepping lunches and planning our meals for the week or longer. I create the weekly meal plan and a shopping list for those meals and go to the grocery store usually on Monday or Tuesday. The free weekly meal plan with grocery list takes some time but it’s so worth it. I save time during the week not having to figure out what to cook, not worrying about thawing out meat in time, or going to make something and not having some of the ingredients. This also keeps any foods going to waste because I’m only buying what I need.

When we do our large Costco runs for meat restock, I use those meats to base the meal ideas off of. Ex. when we have 3 flank steaks, I’ll freeze them separately and look up flank steak dinner ideas while planning. Pretty simple right? So I figured, if I’m already putting in the time and work, why not share it with all of you! Save you the time and effort of coming up with what to cook and what to buy. You can read my post about pantry essentials and how to organize your kitchen to get you started. Then whenever you need some recipe ideas or a week of meal plans come on back here and enjoy your Free Weekly Meal Plan with grocery list.

Turkish Naan Breads
almon Sushi Bowls
salmon Sushi Bowls
Crab cake with steam broccoli
Chicken Stuffed Alfredo Shells
Mediterranean Turkey Burgers
  • SU: Leftovers, you know you have them or treat yourself to pizza or ordering in

If you read my pantry essentials post you should have a lot of these ingredients always in your home. If not, here’s a detailed list of everything you’ll need for the week with exact daily measurements further down.

Grocery List

MEATS

  • 1 lb ground beef
  • 2 large skinless boneless chicken breasts
  • 2 (6 oz.) salmon filets 
  • 1 pound fresh lump crab meat*
  • 2 1/2 cups cooked chicken , shredded
  • 2 lbsGround turkey

PRODUCE

  • 3 lemons
  • 3 cups baby spinach leaves
  • 3 large cucumbers
  • 1 avocado 
  • 2 carrots
  • 1 1/2 cups fresh broccoli , steamed and chopped
  • 3 md white onion
  • 8-10 Romaine lettuce leaves
  • 2 Tomatoes, sliced
  • 9 oz jarred sun dried tomato strips in oil 

DAIRY

  • 4 cups greek yogurt
  • 5 cups milk
  • 2 cup fresh grated Parmesan cheese
  • 3/4 cup mozzarella cheese shredded
  • 1/2 cup grated cheese Cheddar or Gruyere
  • 3 egg
  • 1 cup heavy whipping cream
  • Feta

BREAD/PASTA

  • Naan Bread (however many people you’re feeding)
  • 10 ounces elbow macaroni uncooked
  • Jasmine Rice
  • 12 ounce box Jumbo pasta shells
  • 6 Hamburger buns

SPICES

  • Chopped garlic
  • Cinnamon
  • Nutmeg
  • Cumin
  • All Spice
  • Paprika
  • Parsley
  • Dill
  • Flour
  • Sesame seeds
  • Chili powder 
  • Salt
  • Pepper
  • Sugar 
  • Old Bay seasoning

PANTRY STAPLES

  • Olive oil
  • Mayonaise
  • Sriracha 
  • Rice Vinegar
  • Dijon mustard
  • Worcestershire sauce
  • Unsalted Butter
  • Saltine crackers or Panko crumbs
  • 2 cups chicken broth

EXTRA

  • Ceasar salad packet
  • 1/3 cup white wine OPTIONAL
  • 2 tbsp Eel sauce

Detailed List

M: Turkish Naan Breads

  • Naan Bread (however many people you’re feeding)
  • 1 lb ground beef
  • Spices (cinnamon, nutmeg, all spice, garlic)
  • 1 md white onion
  • 1 head lettuce
  • 1 cup yogurt
  • 1 clove garlic
  • 1 lemon

T: Chicken + Mac n cheese + salad

  • 2 large skinless boneless chicken breasts
  • 1/2 teaspoon paprika (sweet or smokey)
  • 1/2 teaspoon dried parsley 
  • 1 tablespoon oil, divided
  • 2 tablespoons butter
  • 1 small yellow onion chopped
  • 6 cloves garlic finely diced
  • 1/3 cup white wine OPTIONAL
  • 9 oz jarred sun dried tomato strips in oil 
  • 3 level tablespoons flour
  • 2 cups chicken broth
  • 3 cups milk OR light cream* or half and half, divided
  • 2 teaspoons dried Italian herbs
  • 10 ounces elbow macaroni uncooked
  • 3 cups baby spinach leaves
  • 1 cup fresh grated Parmesan cheese
  • 3/4 cup mozzarella cheese shredded
  • 1/2 cup grated cheese Cheddar or Gouda
  • 2 tablespoons fresh parsley chopped
  • Ceasar salad packet

W: Salmon Sushi Bowls

  • 1 tbsp olive oil
  • 2 (6 oz.) salmon filets 
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp chili powder 
  • 1 large cucumber, cut in half then sliced
  • 1 avocado 
  • 2 tbsp eel sauce, plus more for drizzling if desired
  • 1 large carrot, julienned
  • 1/4 cup rice vinegar 
  • 1/4 cup sugar
  • 1/4 tsp salt
  • jamine rice
  • sesame seeds
  • mayonaise
  • sriracha

TH: Crab cake with steam broccoli

  • 1 large egg
  • mayonnaise
  • 1 Tablespoon chopped fresh parsley (or 2 teaspoons dried)
  • dijon mustard
  • worcestershire sauce
  • Old Bay seasoning
  • Lemon juice
  • 1 pound fresh lump crab meat*
  • Saltine crackers or Panko crumbs
  • 1 head broccoli

F: Chicken Stuffed Alfredo Shells

  • 12 ounce box Jumbo pasta shells
  • 2 1/2 cups cooked chicken , shredded
  • 1 1/2 cups fresh broccoli , steamed and chopped
  • 3 Tablespoons unsalted butter
  • 3 cloves garlic , minced
  • 1 cup heavy whipping cream
  • 1 1/4 cups whole milk
  • 2/3 cup freshly grated parmesan cheese
  • 3/4 cup shredded mozzarella cheese , divided
  • 2 large egg yolks , beaten

S: Mediterranean Turkey Burgers

  • 2 lbsGround turkey
  • 2 tspOregano
  • 4 Garlic cloves, minced
  • 1 Small onion, grated
  • ¼ cup Flat leaf parsley, chopped
  • 1 tsp Cumin
  • 1 cup Greek yogurt
  • ½English cucumber, grated
  • 1 tbspDried dill or 2 tbsp fresh dill
  • 2 tspZa’atar, optional
  • 1-2 Garlic cloves, minced
  • 6 Romaine lettuce leaves
  • 2 Tomatoes, sliced
  • 4 ozFeta, crumbled
  • 6 Hamburger buns, toasted
  • 1 cupGreek yogurt
  • ½ cucumber, grated
  • 1 tbsp Dried dill2 lbsGround turkey
  • 2 tspOregano
  • 4 Garlic cloves, minced
  • 1 Small onion, grated
  • ¼ cup Flat leaf parsley, chopped
  • 1 tsp Cumin
Free Weekly Meal Plan from One Broads Journey

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