Free Weekly Meal Plans and Shopping Lists

Having trouble deciding what to make for dinner this week? I can't believe the huge collection of weekly meal plans and shopping lists on this page.  Plus, they are all free!

Planning out our weekly meals has saved us thousands of dollars over the last couple of years.  I’ve cut our weekly grocery bills almost in half  because I’m no longer making frivolous purchases, throwing away food items that have gone bad because I didn’t use them, or buying pre-prepared foods.  I attribute all of these mistakes to the fact that I didn’t have a plan when making my trips to the grocery store.

I’ve planned out weekly menus for 30 weeks.  Each week, 5-6 recipes are linked to the recipe source.  I try to vary the proteins within any given week, as well as cooking techniques.  You’ll also find a weekly shopping list that includes the meals and all the ingredients you’ll need to buy for that week.  I don’t think a recipe is repeated in these plans, so you should have a variety of meals to choose from.

I’ll be the first to admit that I am not a food blogger, nor a food photographer (as clearly evident in the images below).  Rather, I’m simply a mom trying to save money and feed her family homemade meals.  I’m hopeful that some of these weekly meal plans will help your family as well!

Now that I’ve spent all this time on developing these meal plans, I can focus my efforts on “DIYing” just about everything.  If you love to decorate on a budget, you should check out all the rest of my projects in the top menu bar.  I think I like taking pictures of furniture much better than I do of food.  😉

Just click on the image of the shopping list to view and print the list.

Obviously, all of these meal plans and shopping lists are completely free.  I’m posting them here because I really don’t want anything in return, just for people to use them!  However, if you are one who loves to show thanks, a simple follow on Pinterest, Facebook, or Instagram will be thanks enough for me.

free weekly menu and shopping list

Slow Cooker Vegetarian Chili

 Shrimp & Edamame Stir-Fry
(be sure to double the recipe to be able to serve 4 people)

 Spinach, Ham & Rice Casserole

Chicken & Broccoli Mac & Cheese

Almond Crusted Tilapia
* I doubled the recipe on the shopping list because, as written, it only serves two.Chili Cornbread CasseroleChicken, Rice & Artichoke Casserole

Skirt Steak Tacos

 Chicken Alfredo Pizza

free 5 day menu and shopping list

Crock Pot Beef Teriyaki Stir Fry

Crunchy Onion Chicken with Green Beans

Shrimp & Couscous with Yogurt-Hummus Sauce
  Mighty Migas

Pesto Lasagna with Spinach & Mushroom
* This recipe makes 8 servings.  I follow the recipe and freeze half for a later meal.  You could also divide the recipe (and items on shopping list) in half.

  Zucchini Lasagna

 Bacon Garlic Pot Roast with Vegetables

 Creamy Chicken & Mushroom Pie

Mexican Chicken Casserole
*This recipe makes 8 servings.  Adjust the ingredients if you don’t want to freeze some or save leftovers!  I used my homemade enchilada sauce for this recipe.

  Cheesy Penne with Broccoli & Chicken Sausage

 Spinach & Goat Cheese Frittata

 Thai Chicken Lettuce Wraps

Beef & Cheddar Casserole

 Baked Potato with Egg, Cheese & Bacon

Baked Chicken Parmesan

 Crock Pot Honey Garlic Chicken with Broccoli

  Shrimp & Spinach Linguine

Crock Pot Beef Stroganoff

  Chicken & Garlic-Herb Potato Shepherd’s Pie

 Healthy Mini Corn Dog Muffins with Macaroni Salad


Crock Pot Pork BBQ Ribs with Smashed Cauliflower

 Spinach & Parmesan Couscous

 Angel Hair with Shrimp & Asparagus

 Broccoli & Sausage Frittata

Skillet Chili Mac & Cheese

 Slow Cooker Veggie Lasagna

Crock Pot Stuffed Bell Peppers

Cheeseburger Hash Brown Cups

 Fiesta Chicken Bake

  Shrimp Quesadillas with Tomatoes & Avocado 

free weekly meal plan

free weekly meal plan

free weekly meal plan
Chicken Tortilla Soup

Bourbon Glazed Salmon with Brown Rice and Broccoli

*I substituted 1 tsp. vanilla + 2 tbsp. water for the 3 tbsp. of Bourbon.  We thought it was delicious, but I don’t know how far off from the original flavor we strayed.

 Vegetable Meatloaf with Mashed Potatoes
*This recipes makes 10 servings, so I split the recipe in half and used the new amount in the shopping list.  The glaze on top is fairly spicy, so if some of your family members don’t like heat, you could lower or omit the red pepper flakes.

 Turkey Stuffing Divan

Sloppy Buffalo Joes
*This recipe makes 8 sandwiches, but I usually only use 1.5 lbs. of ground meat to make 6 sandwiches.

free weekly meal plan

 free weekly menu

  Creamy Broccoli Potato Cheese Soup

Chicken Tikka Masala

 Light Chicken Enchiladas

Quinoa Spinach Mac and Cheese

 Potato Gnocchi with Sausage

 Cheeseburger Pizza

4-Bean Chili

 Red Pepper & Parmesan Tilapia with Asparagus

  Pasta with Gorgonzola & Ham

 Chicken Parmesan Casserole

  Chicken, Edamame, & Noodle Stir-Fry

* This is a family favorite.  We always use whole wheat linguine instead of udon noodles and love it!

Spinach & Avocado Grilled Cheese6 day weekly meal plan

free weekly menu and shopping list

Corned Beef and Cabbage (Happy St. Paddy’s Day!)

Soy Sauce, Ginger, Garlic Shrimp with Broccoli

  Sausage and Red Pepper Quiche

Oven Fried Fritos Chicken Fingers

Loaded Baked Potato Soup

 Pesto Artichoke Red Pepper Flatbread Pizzas

  Lentil Ham Slow Cooker Soup

Teriyaki & Ginger Turkey Tenderloin with Brown Rice and Broccoli
 Beefy Cheesy Spaghetti Pie
*It’s not listed on the shopping list, but I add spinach and it’s delicious!
 Slow Cooker Chicken Tacos
*I use my batch cooked black beans instead of canned beans.  Easier and cheaper!
  Crispy Buffalo Chicken Roll-Ups with Carrots and Celery
  French Bread Pizzas
*I use a batch of my homemade pizza sauce for easy dinners like this one.

Philly Cheese Stuffed Peppers

Slow Cooker White Chicken Chili

*I used 3 boneless, skinless chicken breasts and it was still delicious.
 Beef and Gorgonzola Gnocchi
*Instead of ground sirloin, I used sirloin steak as a nice little weeknight treat!

 BBQ Chicken and Gouda Flatbread Pizza

Garlicky Shrimp with White Beans

Crock Pot Chicken Gyros
*The shopping list includes ingredients to make the Tzatziki sauce, but I cut that recipe in half and it made plenty of sauce.

Strata with Sausage and Sun-Dried Tomatoes

Slow Cooker Taco Casserole

Turkey Tenderloin with Butternut Squash and Kale

*Instead of wild rice, I used Trader Joe’s Harvest Grain Blend.

Applesauce Mac and Cheese with Apple Sausage

Sausage & Red Pepper Pizza

*I use homemade batch-cooked pizza sauce for this recipe.

 Crock Pot Asian Lettuce Wraps

Spinach, Ham & Rice Casserole

Baked Penne with Chicken, Broccoli and Smoked Mozzarella

Pretzel Crusted Chicken with Broccoli 

 Baked Shrimp with Feta and Orzo

  Crock Pot Steak Blue Cheese Roll Ups with Mashed Potatoes

weekly menu and shopping list
 Crock Pot Brown and Maple Sugar Pork Tenderloin & Cheesy Potatoes

Baked Pasta with Sausage & Spinach
* Save some Italian chicken sausage as a pizza topping on Friday.  I used a frozen batch of my veggie loaded pasta sauce.

Quinoa with Egg, Parmesan, Edamame & Avocado
* I quadrupled the recipe in the meal plan to serve 4.

  Chicken Enchiladas
* I used a frozen batch of my homemade enchilada sauce and of batch cooked shredded chicken.

Whole Chicken in the Crock Pot with Broccoli

 Cauliflower Crust Pizza
* Try making pizza sauce at home and freezing it.  You’ll never want to buy another jar/can of it at the store again!  (I doubled this recipe in the meal plan to serve 4.)

Penne with Spinach Sauce

 Tilapia & Quinoa with Cucumber & Feta

Turkey Sausage with BLT Spinach Salad

Pork Carnitas Tacos

 Chicken Parmesan Wonton Cupcakes

 Grilled Tilapia Fiesta Foil Packets

Turkey Brie and Apple Panini

 Lemon-Pepper Orzo with Grilled Chicken
*For an even quicker meal, use batch cooked grilled chicken to top off the orzo.

 Cheeseburger Casserole

Pepperoni Pasta Bake
*I added broccoli and homemade veggie-loaded pasta sauce to slip in some added nutrients.

 Santa Fe Chicken Pita Pizzas
*Using batch-cooked chicken and black beans makes this meal super fast and easy!

  Potato-Sausage-Pepper Foil Packets

Slow Cooker Chicken Cordon Bleu

Asian Fried Quinoa with Shrimp

*I added shrimp to this recipe and the shopping list.

 Sausage, Mozzarella & Broccoli Rabe with Shells

Spinach & Feta Burgers with Garlic Aioli and Spinach Salad

  Grilled Honey Mustard Pork Tenderloin with Baked Beans & Grilled Asparagus

Triple Citrus Glazed Salmon with Green Beans

  Grilled Flank Steak with Avocado and Tomato Salsa

  Caprese-Style Stuffed Chicken Rolls with Greens

Couscous with Sun-Dried Tomatoes, Artichokes, and Spinach

 Chicken and Summer Vegetables Tostadas
* I love using batch-cooked chicken for this easy summer recipe.

 Chicken and Noodles Skillet 

 Crock Pot Beef and Broccoli

  Pulled Pork Sandwiches with Coleslaw

 Tomato & Spinach Pizzas
*  I honestly don’t use a recipe for this one.  Because I know Wednesday night is a busy one, I’ll buy pre-made pizza dough,  and defrost a batch of my pizza sauce.

  Shrimp Pasta with Tomatoes, Lemon, & Spinach

Feel free to download or print your own weekly meal planning menu.  You may choose between a 6-day or a 5-day menu.  Just click the image for a printable version!

5 Day Meal Plan Menu Template5 day meal plan menu template
6 Day Meal Plan Menu Template6 day meal plan menu template

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