Free 7 day meal plan
Your first week, planned for you.
Get a free 7 day meal plan with breakfasts, lunches, dinners and snacks, plus a grocery list sorted by aisle. Real food, simple recipes, and no complicated rules.
Where should we send it?
Free. You’ll also get one email a week with recipes and plans. Unsubscribe any time, and we never share your email.
Inside the plan
Sheet-pan honey-garlic chicken
What’s inside
Everything you need for one easy week
A full week, mapped
Breakfast, lunch, dinner and a snack for all seven days, laid out on one page.
11 simple recipes
Step-by-step recipes for every meal, built from everyday ingredients.
One grocery list
Sorted by aisle, with ingredients reused across the week so less goes to waste.
A prep game plan
What to cook ahead on Sunday, and how leftovers turn into the next night’s dinner.
A day from the plan
Normal food you’ll actually want to eat
Here’s Monday. The rest of the week follows the same idea: familiar meals, a few smart swaps, and leftovers planned in so you’re not cooking from scratch every night.
Questions
Good to know
Is the free 7 day meal plan really free?
Yes. Enter your email and the plan is sent to you. You’ll also get one email a week with recipes and plans, and you can unsubscribe at any time.
Do I need special ingredients?
No. Everything comes from a regular grocery store: chicken, eggs, beans, oats, yogurt, vegetables and pantry basics.
Is this a diet?
It’s a meal plan, not a diet: a simple way to decide what to cook and buy for the week. If you have specific health or dietary needs, check with a doctor or registered dietitian.
Will it work for my family?
The recipes are everyday meals most people already like. Scale the quantities up or down, and swap meals between days to fit your schedule.
Ready for an easier week?
Get the free 7-day plan and decide this week’s meals in one go.