Free Weekly Family Meal Plan with One Grocery List

Quick answer: Looking for a free meal plan for this week? Below is a full week of family dinners with one combined, deduplicated grocery list grouped by store section, so the whole week is one sane grocery trip. The dinners share ingredients on purpose (tortillas, cheddar, peppers, rice) so less goes to waste. If you'd rather have a week built around your own family's tastes and allergies, you can build one free in MealPreptAi.

This post is dinners only, written for a family of four. Meals are suggestions, so swap anything that isn't right for your family.

What's on the menu this week?

Monday: Sheet-pan chicken fajitas with peppers and onions Ingredients: chicken breasts, bell peppers, yellow onions, flour tortillas, sour cream, limes, chili powder, ground cumin, olive oil
Tuesday: Turkey and black bean chili with cheddar Ingredients: ground turkey, canned black beans, canned diced tomatoes, yellow onions, garlic, chili powder, ground cumin, shredded cheddar
Wednesday: Baked ziti with spinach and ricotta Ingredients: penne pasta, marinara sauce, ricotta, shredded mozzarella, baby spinach, garlic
Thursday: Egg fried rice with peas and carrots Ingredients: long-grain white rice, eggs, frozen peas and carrots, soy sauce, green onions, garlic, olive oil
Friday: Naan pizzas with peppers and mozzarella Ingredients: naan, marinara sauce, shredded mozzarella, bell peppers, yellow onions
Saturday: Lemon-garlic chicken thighs with roasted potatoes and green beans Ingredients: chicken thighs, potatoes, green beans, lemons, garlic, olive oil
Sunday: Black bean and cheese quesadillas with salsa Ingredients: flour tortillas, canned black beans, shredded cheddar, salsa, sour cream

Is this meal plan really free?

Yes. The menu and grocery list on this page are free to use, and MealPreptAi is free. No trial, no paid plan.

How do the ingredients overlap?

Flour tortillas cover Monday's fajitas and Sunday's quesadillas.
Black beans and cheddar go into Tuesday's chili and Sunday's quesadillas.
Marinara and mozzarella cover Wednesday's ziti and Friday's naan pizzas.
Bell peppers and onions move through Monday, Tuesday and Friday.
Cook extra rice on Wednesday night and chill it for Thursday's fried rice; day-old rice fries better.

How do I prep the week?

Sunday: Slice the peppers and onions for Monday and Friday and store them in a covered container.
Monday night: Brown the turkey for Tuesday's chili while the fajitas roast.
Wednesday: Assemble the ziti in the morning and bake it at dinner.
Keep raw meat on the bottom fridge shelf and cook it by the date on the package.

How do I make this week my own in MealPreptAi?

Open MealPreptAi and set your household size and any allergies or dislikes.
Ask for a week of easy family dinners.
Swap any meal you don't like; the grocery list updates with it.
Optional: scan your fridge or pantry with Kitchen Scan so you skip what you already have.
Review your combined list, then shop in store or tap Shop on Instacart and review the cart before you buy.

MealPreptAi is free. No trial, no paid plan.

What goes on the grocery list?

One combined list for all seven dinners, grouped by store section. Amounts are a planning guide for a family of four; package sizes vary.

Produce

Bell peppers: 5
Yellow onions: 3
Garlic: 1 head
Limes: 2
Lemons: 2
Baby spinach: 1 bag (5 oz)
Green onions: 1 bunch
Potatoes: 2 lb
Green beans: 1 lb

Meat

Chicken breasts: 1.5 lb
Ground turkey: 1 lb
Chicken thighs: 2 lb

Dairy and eggs

Sour cream: 1 tub (16 oz)
Shredded cheddar: 2 bags (8 oz each)
Ricotta: 1 tub (15 oz)
Shredded mozzarella: 2 bags (8 oz each)
Eggs: 1 dozen

Bakery

Flour tortillas: 2 packs (8-10 count)
Naan: 1 pack (4 count)

Frozen

Frozen peas and carrots: 1 bag

Pantry

Canned black beans: 3 cans
Canned diced tomatoes: 2 cans
Penne pasta: 1 lb
Marinara sauce: 2 jars
Long-grain white rice: 1 bag (2 lb)
Soy sauce: 1 bottle
Salsa: 1 jar
Chili powder: 1 jar
Ground cumin: 1 jar
Olive oil: 1 bottle

FAQ

Where can I find a free meal plan for this week?

You can use the week on this page as-is, or build your own free in MealPreptAi with your household size, tastes and allergies. Government nutrition sites and many grocery store apps also share free recipes.

Is MealPreptAi free?

Yes. MealPreptAi is free. No trial, no paid plan.

How do I make one grocery list for the whole week?

List every ingredient from the week's dinners, merge duplicates, cross off what you already have and sort by store section. MealPreptAi does the merging and sorting for you.

Can I change the meals?

Yes. Swap any dinner for one your family likes. In MealPreptAi the grocery list updates when you swap a meal.

Does this plan work for food allergies?

This sample week isn't built for any allergy. Add your household's allergies in MealPreptAi, always read labels, and talk to your doctor or allergist about specific allergies.

When you click on grocery store links and make purchases, we may earn a commission at no additional cost to you.