The 4-Week Plan

Four weeks of meals, already planned.

Four complete weekly meal plans with 35 everyday recipes, a grocery list for every week, Sunday prep plans and printable planners. Decide what’s for dinner once a week instead of every night.

Get the 4-week plan · $14
See what’s inside

$14 · instant PDF download · 33 pages

Pages from The Lean Plan 4-Week Plan: the cover, a week overview and a grocery list

What’s inside

Everything you need for a month of easier weeks

4 weekly meal plansBreakfast, lunch, dinner and a snack for all seven days, laid out on one page per week.
35 everyday recipesFamiliar meals built from regular grocery-store ingredients, with clear steps.
4 grocery listsOne list per week, sorted by aisle, so each week is a single shopping trip.
Sunday prep plansA short prep list for each week, so weeknight dinners take minutes.
Leftovers built inBatch recipes are planned to cover several meals, so less food goes to waste.
Printable plannersA blank weekly planner, a pantry checklist and a leftovers and freezer tracker.

Week by week

Four different weeks, so you won’t get bored

Week 1 · Everyday favoritesSheet-pan honey-garlic chicken, turkey and bean chili, lemon-garlic salmon and crispy tofu stir-fry.
Week 2 · Mediterranean & make-aheadHerby chicken traybake, lentil and sweet potato chili, chickpea bowls and spinach-feta egg muffins.
Week 3 · Tex-Mex & bowlsSalsa chicken tacos, burrito bowls, a turkey taco rice skillet and smoky black bean soup.
Week 4 · Comfort classicsA roast chicken dinner that feeds the week, turkey meatballs, chicken soup and veggie fried rice.

Look inside

A peek at the pages

A week overview page with the 7-day meal grid and Sunday prep list
A recipe page with ingredients, method and serving notes
A weekly grocery list sorted by aisle
The printable blank weekly planner

Who it’s for

Made for busy weeks

  • Individuals, couples and families who are tired of deciding dinner every night
  • People who want to cook more at home without spending hours in the kitchen
  • Anyone who’d like a shorter grocery list and less food waste
  • Beginners: every recipe uses everyday ingredients and simple steps

Good to know

What it isn’t

  • It isn’t a diet, and there’s no calorie counting
  • It isn’t medical or dietary advice. If you have specific health needs, check with a doctor or registered dietitian
  • It isn’t fussy: swap meals between days and adapt recipes to what you like

Questions

Good to know

Is this the same as the free 7-day plan?

Week 1 is the free plan’s week, tidied up. Weeks 2, 3 and 4 are new, with 24 new recipes, three new grocery lists and the printable planners.

What format is it?

A 33-page PDF you can read on your phone, tablet or computer, or print at home. It downloads right after purchase.

How many people does it feed?

Grocery lists are written for one person, and batch recipes like the chili and soups make 3 to 4 servings. For two people or a family, the plan explains how to scale it up.

Can I adapt it for allergies or dietary needs?

Most recipes are easy to adjust, and swaps are suggested throughout. Always check labels for allergens. For specific medical or dietary needs, talk to a doctor or registered dietitian.

What if there’s a problem with my download?

Email contact@theleanplan.com and we’ll sort it out.

Ready for an easier month?

Four weeks of meals, 35 recipes and a grocery list for every week. One download, and dinner is decided.

Get the 4-week plan · $14

Secure checkout through Gumroad. This plan shares general information, not medical or dietary advice.