Free Weekly Meal Planner: A Simple 5-Day Dinner Plan

This free weekly meal planner turns a short list of groceries into five practical dinners, with overlapping ingredients to reduce waste and make shopping easier. It is a planning recipe rather than a cooked dish: choose a start day, shop once, and prepare each meal when needed.

Ingredients

2 lb (900 g) boneless, skinless chicken thighs
1 lb (450 g) lean ground beef
1 lb (450 g) firm or extra-firm tofu
2 cups (370 g) long-grain rice, divided as needed
1 lb (450 g) dried pasta
1 can (15 oz/425 g) black beans, drained and rinsed
1 can (15 oz/425 g) diced tomatoes
1 can (15 oz/425 g) chickpeas, drained and rinsed
1 can (13.5 oz/400 ml) coconut milk
1 lb (450 g) broccoli florets
1 lb (450 g) bell peppers, about 3 medium, sliced
1 lb (450 g) yellow onions, about 3 medium, chopped
1 lb (450 g) carrots, about 4 medium, sliced
1 lb (450 g) zucchini, about 2 medium, chopped
1 lb (450 g) tomatoes, about 3 medium, chopped
1 head (about 450 g) green cabbage, thinly sliced
1 bulb garlic, about 10 cloves, minced
1 lemon, juiced
2 tbsp (30 ml) olive oil, plus more for cooking
2 tbsp (30 ml) soy sauce
2 tbsp (30 g) tomato paste
2 tbsp (16 g) curry powder
2 tsp (4 g) ground cumin
1 tsp (2 g) smoked paprika
1 tsp (2 g) dried oregano
Salt and black pepper, as needed
Optional: 1 cup (240 g) plain yogurt, 1 bunch (about 30 g) cilantro, and 8 small tortillas (about 200 g)

Instructions

Set the week and shop. Plan these dinners for five consecutive days, leaving two flexible days for leftovers or eating out. Check your pantry before shopping, and buy fresh meat and tofu on the day you shop or keep them cold on the way home. Allow about 20 minutes to review the plan, check supplies, and organize the list.
Prepare a little in advance. Wash and dry produce; chop onions, carrots, and peppers, then refrigerate in covered containers. Keep cut tomatoes and zucchini separate until cooking so they do not release liquid into other ingredients. Measure spices and label any containers by meal. Allow about 25 minutes. Keep raw chicken and beef sealed on the lowest refrigerator shelf, separate from ready-to-eat food.
Monday: lemon-oregano chicken, rice, and broccoli. Heat the oven to 425°F (220°C). Put 2 lb (900 g) chicken thighs in a roasting pan; season with 1 tbsp (15 ml) olive oil, half the lemon juice, 1 tsp oregano, salt, and pepper. Roast for 25–35 minutes, until the thickest part reaches the USDA FSIS safe minimum of 165°F (74°C), checked with a food thermometer. Meanwhile, cook 1 cup (185 g) rice according to its package directions and steam or roast 1 lb (450 g) broccoli until tender, about 8–12 minutes. Serve four portions.
Tuesday: beef and black bean tacos. Brown 1 lb (450 g) ground beef with half a chopped onion in a skillet over medium-high heat, breaking it into small pieces. Stir in 1 tsp cumin, 1 tsp smoked paprika, the drained black beans, and a splash of water. Cook until the beef reaches 160°F (71°C), the USDA FSIS safe minimum for ground meat, checked with a food thermometer. Warm the tortillas and serve with chopped tomatoes, cilantro, and yogurt if using. Allow about 25 minutes.
Wednesday: tomato-vegetable pasta. Boil 1 lb (450 g) pasta in salted water according to its package. While it cooks, soften one chopped onion and two minced garlic cloves in a little olive oil. Add 1 tbsp (15 g) tomato paste, the diced tomatoes, 1 lb (450 g) chopped zucchini, and 1 tsp oregano; simmer for 15–20 minutes. Toss with the drained pasta, adding a little pasta water if needed. Allow about 30 minutes.
Thursday: coconut chickpea curry with rice. Cook 1 cup (185 g) rice according to package directions. In a saucepan, soften one chopped onion and two minced garlic cloves in a little oil. Stir in 2 tbsp (16 g) curry powder and 1 lb (450 g) sliced carrots; cook for 2 minutes. Add the chickpeas and coconut milk, bring to a gentle simmer, and cook 15–20 minutes until the carrots are tender. Season with salt and serve with rice. Allow about 30 minutes.
Friday: tofu and cabbage stir-fry. Drain and pat dry the tofu, then cut into cubes. Brown it in a lightly oiled large skillet over medium-high heat, turning occasionally, for about 8–10 minutes. Add the remaining sliced onion, 1 lb (450 g) sliced cabbage, remaining bell pepper, and 2 tbsp (30 ml) soy sauce. Stir-fry 6–8 minutes, until vegetables are tender-crisp. Serve with any remaining rice or cooked noodles. Allow about 25 minutes.

Tips

Shop your refrigerator and pantry first. If you already have rice, oil, or spices, remove those items from the list; use the savings to buy fresh produce or another protein.
Use frozen broccoli or chopped peppers when fresh produce is inconvenient. Add frozen vegetables directly to the pan, allowing a few extra minutes for them to heat through and any excess water to evaporate.
Keep raw meat tools and surfaces separate from produce. Wash hands, cutting boards, and utensils after contact with raw chicken or beef; do not rinse raw poultry, which can spread splashes.
For easier evenings, cook only the rice needed for that day’s dinner. If cooking rice ahead, cool and refrigerate it promptly in shallow containers rather than leaving it at room temperature.

Serving Suggestions

Serve the chicken with broccoli and rice, and put lemon wedges or extra plain yogurt on the table. For taco night, offer chopped tomatoes, cilantro, and yogurt as toppings; shredded cabbage can also make a quick crunchy side. Add a simple green salad to the pasta or curry if you want more vegetables. The stir-fry is complete as written, but a little extra soy sauce or lemon juice at the table lets everyone adjust the seasoning.

Variations

For a vegetarian week, replace the ground beef with an additional 1 lb (450 g) firm tofu or two cans of beans; season and brown the tofu well for a hearty taco filling. Chicken thighs can be swapped for boneless chicken breast, but check the thickest portion for 165°F (74°C) and avoid overcooking. Use brown rice if desired, following its longer package cooking time. For a milder curry, use 1 tbsp (8 g) curry powder; for more heat, add chili flakes. Choose gluten-free pasta and tamari instead of regular soy sauce for gluten-free meals, and check ingredient labels on tortillas and spice blends.

Storage and Reheating

Refrigerate cooked food within 2 hours of cooking (within 1 hour if the room or outdoor temperature is above 90°F/32°C). Store portions in shallow, covered containers at 40°F (4°C) or below and use most cooked leftovers within 3–4 days. Keep raw chicken and ground beef refrigerated for only 1–2 days before cooking, or freeze them if plans change. Freeze cooked portions promptly if they will not be eaten within the refrigerator window; thaw in the refrigerator, not on the counter. Reheat leftovers to 165°F (74°C) throughout, checking with a food thermometer. Reheat rice only once, and discard it if it has been left out too long.

Frequently Asked Questions

How many people does this weekly meal planner serve?
This plan is written for four people at dinner for five nights. For two people, halve the main ingredients where practical or freeze extra portions; for larger groups, scale the recipes up and cook in batches.

Can I prepare all five dinners on Sunday?
You can chop some sturdy vegetables and measure dry ingredients ahead, but the meals are designed to be cooked on their listed evenings. Keep raw proteins chilled and separate, and do not leave cooked food at room temperature. Freeze meals you make in advance if they will not be eaten within 3–4 days.

What can I change if I do not eat meat?
Use tofu or beans in place of the chicken and beef. For tacos, brown crumbled tofu with cumin and paprika, or use two cans of drained beans. Cooked vegetarian dishes still need prompt refrigeration and should be reheated to 165°F (74°C).

Do I need to follow the days in order?
No. Put the meal using the most perishable ingredients first. If you buy fresh chicken or ground beef, cook them within 1–2 days or freeze them; canned beans and tomatoes can wait until later in the week.

How can I make this plan lower in effort?
Use pre-chopped vegetables, microwaveable rice, canned beans, and frozen broccoli. These swaps change convenience more than flavor; check package directions and keep the cooking temperatures and food-safety steps in the recipes.

Can I use the planner for lunches too?
Yes. Pack cooled leftovers into individual containers and refrigerate promptly. Keep them at 40°F (4°C) or below, use within 3–4 days, and reheat each portion to 165°F (74°C) before eating.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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