Our weekly meal plans feature realistic meals made for real life. That means no crazy hard-to-find ingredients or super trendy fad foods, just real food for real families.
If you’re looking to simplify your life and become more organized, our meal plans are for you. You won’t have to scroll through endless recipes searching for something that looks good; the week’s menu and grocery list is ready to use.
Perhaps you’re looking for new ideas and recipes to freshen up your weekly rotation of meals. We hope that our meal plans will add a little excitement and novelty to dinnertime.
Each meal plan features 5 main dish recipes, as well as one bonus recipe. Feel free to choose the meals you want to try and skip the ones that don’t appeal to you. The meals can be made in any order, too, so if you want to make Monday’s meal on Friday, that’s just fine. The recipes serve 4 unless otherwise stated.
The bonus recipe will be something you can prep early in the week and enjoy all week long. It may be a recipe for breakfast, a healthy snack, or sometimes it will be a dessert.
Keep scrolling for more details, side dish ideas, and the download link for the free printable menu plan and grocery list!
- Monday: Ground Turkey Soup with Beans and Spinach
- Tuesday: Hot Honey Chicken Sheet Pan Dinner
- Wednesday: Pizza Pasta
- Thursday: Salmon Bites with Hot Honey
- Friday: Black Bean Burgers
- Bonus: Baked Oatmeal Recipe
Want more? Check out all of our meal plans.
Why Meal Plan?
- Meal planning simplifies your life and saves time. It takes the guesswork out of busy nights. It’s one less thing to think about each evening. You have a plan and all you need to do is execute it. Post the meal plan on the refrigerator so everyone knows what to expect. It’s a good way to get the family involved.
- Meal planning saves money. If you have a plan and buy only what you need from the grocery store, you’re much less likely to buy items you don’t need which may be wasted. You’re also less likely to eat out and that can save a bunch of money.
- Meal planning is healthier. Planning meals ahead gives you time to think about incorporating healthy vegetables, fruits, legumes, and grains. In addition, preparing your own food at home is always healthier than dining out.
What Makes Rachel Cooks Meal Plans Different?
I know there are a lot of meal plans available. Some are free (ours are free!) and others cost money. So why choose ours?
- We plan them with a busy schedule in mind. Our main goal is to make these meal plans reasonable and realistic. That means we’re not just grabbing 5 random recipes and sending you off to the store with a ridiculously long grocery list. We think about what works well together and how to save you time. For example: Sometimes you’ll cook a large amount of food on one day (but with the same amount of effort), and the extra food (don’t call them leftovers!) is repurposed for a different meal the following day. Two meals in one!
- Balance: As you probably already know, the majority of the recipes on Rachel Cooks are easy to prepare. However, some recipes just naturally have longer ingredient lists than others. We’re keeping that in mind, and balancing the more complicated recipes with simpler recipes that have shorter ingredient lists. And speaking of balance, we’ll often be featuring a meatless recipe on Mondays.
- Fun Fridays! We will take it easy on you every Friday (TGIF!) with a fun, easy-to-prepare meal. Think tacos, pizza, or other kid-friendly recipes you can throw together with a few store-bought shortcuts.
- Categorized Grocery List: Not only is the grocery list categorized to make shopping easy, but it also indicates which day the ingredient is needed. That means if you aren’t eating home on Friday, you can easily go through the list and cross off the Friday ingredients. Maybe you think Monday’s recipe sounds…gross. We disagree, of course, but you can cross off those ingredients without having to comb through each recipe to figure out what you do or don’t need.
- Meal Prep/Make Ahead: Many of our recipes include ideas to get a head start on recipes. This is optional, of course, but sometimes doing a little meal prepping ahead of time (maybe on Saturday or Sunday) can make a huge difference on weeknights!
What To Expect
We’ll be publishing one meal plan each week (on Thursdays – to give you time to plan, prep, and shop), and we’ll be adding seasonally focused meal plans as well as some specialty meal plans (gluten-free, vegan, vegetarian, etc.) down the road.
Each meal plan will be continue to be available after the week it’s published, so if you find a favorite, you will always be able to come back to it again and again!
How To Use The Meal Plans
Here’s what you’re going to do!
- Print the meal plan along with the grocery list.
- Head to each recipe, and print the recipe. You can easily use the “jump to recipe” button at the top of the post if you like, or you can read the post for more information about the recipe. Many of our posts include information on how to make the recipe your own. If you plan to make changes, just remember to jot down what you need on the grocery list.
- Look at the grocery list and cross off any ingredients you already have or that are for recipes you don’t plan to make.
- Head to the grocery store to get your groceries. You’ll find that grocery shopping is less stressful and faster when you have a good list.
- Cook and enjoy! Don’t forget to share on social media when you make one of my recipes. I love to see that and often re-share your posts! I also really love and appreciate comments and reviews on the recipes. Always feel free to ask questions, too. We will answer them to the best of our ability.
Meal Plan #9
Here’s what you’ll be eating this week! Click here to download and print the meal plan and grocery list!
- Monday: Ground Turkey Soup with Beans and Spinach – This soup is one of my favorites. It only takes about 20 minutes to make! It makes 6 servings, so any extra soup can be heated up for an easy lunch. Serve with fresh bakery bread or rolls, or crackers (we added this to the grocery list!).
- Tuesday: Hot Honey Chicken Sheet Pan Dinner – The recipe includes the ingredients to make your own hot honey (only 3 ingredients needed!). It makes a half cup of hot honey which will be enough for this meal and Thursday’s dinner, too. If you prefer, buy hot honey instead of making it. We’ve found that commercial products are much spicier than the homemade version which you can make it as spicy as you like.
- Wednesday: Pizza Pasta – This makes 6 servings. Leftover pizza pasta makes a great lunch; it reheats well. Try my homemade pizza sauce if you have a little extra time. You can easily make it ahead. Serving suggestions: simple lettuce salad topped with healthy ranch dressing. The grocery list includes ingredients for the salad, but be sure to add the ranch dressing and homemade pizza sauce ingredients if you choose to make those.
- Thursday: Salmon Bites with Hot Honey – Serve the salmon bites with leftover hot honey from Tuesday’s recipe. If you’re not a fan of hot honey, substitute BBQ sauce, maple syrup, or hot sauce, if desired. Serving suggestions: coconut rice and steamed broccoli (included on grocery list).
- Friday: Black Bean Burgers – Serve with chips or a veggie of your choice (we noted this on the grocery list). Make Ahead Idea: Make a double batch and freeze 4 uncooked burgers for another meal.
- Bonus: Baked Oatmeal Recipe – Since you bought rolled oats for the black bean burgers, you can use some of the remaining oats for this easy breakfast casserole. This recipe makes 4 servings but you can easily double the recipe. It keeps well in the refrigerator for up to 5 days. Just heat a square in the microwave for a quick and healthy breakfast.