Meal Plan 1

by Arman Liew

updated on Apr 05, 2024

12 comments

This post may contain affiliate links. See my disclosure policy.

Save yourself time, money, and stress with this easy (and fun) free weekly meal plan! This free meal plan includes 5 dinner recipes for the week and also includes one bonus breakfast, snack, and dessert recipe.

meal plan week 1.

If you’re always on the hunt for new recipes, or if you’re trying to stay organized and avoid takeout, then you’ll love these meal plans. 

This week, we’re learning how to spatchcock chicken, then we’re making hearty Mediterranean bowls, air fryer salmon bites, venison meatloaf, and last but not least, Szechuan chicken!

Table of Contents
  1. This week’s meal plan #1
  2. Why we love meal planning
  3. How to use the plan
  4. Frequently asked questions

This week’s meal plan #1

Print Shopping List

Why we love meal planning

  • No more decision fatigue. If you agonize over what to make for dinner, then save yourself the headache and let a meal plan do it for you. 
  • Saves money. Rather than buy a bunch of produce that goes bad or spices that gather dust, a meal plan can help simplify your grocery list and save you money. 
  • Healthier. When you have easy recipes on hand and a fridge full of groceries, you’re going to spend less time aimlessly munching or, worse, getting takeout!
  • It’s fun. Meal planning encourages trying new recipes and breaking out of your comfort zone. But don’t worry; each recipe includes plenty of tips and tricks so you can customize them to your taste buds.
  • Add more. Don’t forget to add some breakfasts, appetizers, snacks, and desserts to complement your meal plan. I do suggest 3 each week, but feel free to add more!

How to use the plan

  1. Read through each recipe and print the recipe card if desired.
  2. Print or download the grocery list. Note any ingredient swaps or substitutions, and add the ingredients for the optional side dishes or bonus recipes if desired. 
  3. Check your pantry and cross off any ingredients you already have. 
  4. Go shopping.
  5. Make the meal and leave a review, letting us know how it went!
Print Shopping List

Frequently asked questions

What if I have a dietary restriction?

If you have a dietary preference or allergy, make sure to click on the recipe you’re concerned about and read the full post. We always include a lengthy section on tips and substitutions.  I also include notes on the printable menu with tested ingredient swaps.

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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Comments

  2. I’ve enjoyed so many of your recipes from Instagram. Such a great idea to put them into a weekly menu! I’om very excited to try this out. Do you have options for vegan/vegetarians?

    Reply

  4. Thank you much for this. I’m always wondering what to cook. I use to make my own weekly meal plan but since I’ve gotten older and it’s just the two of us it’s like I’m brain dead.

    Reply

  5. Thanks so much for making my life easier.i just love your recipes easy to make and delicious.

    Keep up the good work and you’re very much appreciated.

    Flor from Curaçao.

    Reply

  6. I would like recipe that I can cook with out steak or ground beef. I only eat chicken fish pork salad and vegetables and salad also and some dessert also. Thank you. Dawn White

    Reply

    1. Hi Dawn! sure- if future meal plans include red meat in it, just leave a comment and I’ll find you a suitable substitution 🙂

      Reply

  7. I would like recipe that I can cook with out steak or ground beef. I only eat chicken fish pork salad and vegetables and salad also and some dessert also. Thank you. Dawn White

    Reply