Meal PlannerOpen planner

Easy Meal Plan

A free 7-day beginner meal plan with simple recipes, short ingredient lists, and clear step-by-step directions. Load it into your weekly planner, print a PDF, or shop from the grocery list.

This seven-day plan is built for new cooks: recipes tagged easy or beginner-friendly with eight or fewer ingredients, clear step-by-step directions, and cook times under 45 minutes. No fancy equipment or hard-to-find items.

Avg calories
1,486.4 / day
Meals planned
28
Grocery lines
96
Plan length
7 days

7-day meal calendar

Breakfast, lunch, dinner, and snack for each day — every recipe is beginner-friendly with short ingredient lists.

Nutrition breakdown

Totals for the full week and daily averages across all 28 planned meals (4 per day).

Calories

1,486.4 cal/day

10,405.0 cal weekly

Protein

94.5 g/day

661.5 g weekly

Carbs

94.3 g/day

660.0 g weekly

Fat

76.9 g/day

538.4 g weekly

NutrientDaily avgWeekly total
Calories1,486.4 cal10,405.0 cal
Protein94.5 g661.5 g
Carbs94.3 g660.0 g
Fat76.9 g538.4 g

Grocery list

96 items aggregated from all 28 recipes, grouped by store aisle. Load the plan to check items off in the interactive planner.

Produce

  • bananas5 whole
  • brown button mushrooms1 1/4 lb
  • carrot4 whole
  • cucumber1 cup
  • garlic powder1 7/8 tbsp
  • green onion3 whole
  • mushrooms7 whole
  • onion8 whole
  • onion powder1 1/2 tsp
  • seasoned pepper1 tsp

Meat & Seafood

  • bacon8 slice
  • beef base1 5/8 tsp
  • beef gravy2 whole
  • boneless chicken breast1 1/2 lb
  • chicken strips2 lb
  • corned beef20 whole
  • dried beef0 lb
  • lean ground beef1 1/4 lb
  • pork steak2 whole

Dairy & Eggs

  • butter8 stick
  • cheese1 1/2 lb
  • cheesecake flavor instant pudding and pie filling mix1 package
  • cream cheese1 oz
  • egg1 whole
  • eggs59 whole
  • fat-free cottage cheese1 cup
  • garlic butter2 oz
  • low fat cottage cheese1 cup
  • low-fat cheddar cheese2 oz
  • milk0.08 cup
  • monterey jack cheese8 oz
  • natural-style peanut butter1 stick
  • parmesan cheese1 oz
  • sour cream2/3 cup
  • strawberry yogurt1 whole
  • swiss cheese8 oz

Bakery

  • bagels3 whole
  • bread160 slice
  • corn tortillas8 can
  • panko breadcrumbs1 cup
  • rye bread320 slice
  • whole grain bread40 slice
  • whole wheat bread247 slice

Pantry

  • cooked white rice2 cup
  • dark red kidney beans2 can
  • flour2 tbsp
  • no-sugar-added fudge pop4 cup
  • oats1 cup
  • olive oil6 3/8 tbsp
  • pecans8 tbsp
  • refried beans4 can
  • tuna packed in oil1 1/2 cup
  • vegetable oil4 tbsp

Spices

  • chili powder2 tsp
  • cinnamon2.17 tsp
  • fresh ground black pepper2 tsp
  • garlic salt0.8 tsp
  • ground black pepper1/2 tsp
  • italian seasoning2 3/8 tsp
  • lemon-pepper seasoning1 tsp
  • pepper2.2 tsp
  • salt2.83 tsp
  • seasoning salt1 tsp

Other

  • bologna10 oz
  • celery5 stalk
  • chickpeas1 whole
  • chives2 whole
  • coarse grain mustard4 cup
  • creme fraiche2 tbsp
  • curry powder2 tsp
  • dried tarragon1 tbsp
  • fresh chives10 tbsp
  • fresh strawberries6 oz
  • green chilies8 oz
  • ground chuck1 lb
  • hummus2 cup
  • light whipped topping2 2/3 tbsp
  • margarine3.2 tbsp
  • mayonnaise1 1/2 cup
  • miniature marshmallow1/3
  • red burgundy wine0.8 cup
  • salad dressing4 cup
  • salsa1 cup
  • sauerkraut1 cup
  • spaghetti13 oz
  • spray cooking spray5 spray
  • sweet pickle relish2 1/4 tbsp
  • tapenade8 tbsp
  • thousand island dressing4 tbsp
  • tilapia fillets1 1/2 lb
  • tuna2 whole
  • vanilla2 1/3 tsp
  • vegan mayonnaise6.71 tbsp
  • water3 quart
  • wheat germ4 tbsp
  • whipped topping4 oz

Who this plan is for

First-time meal planners, students, and anyone who wants simple recipes that actually work. Load the week, follow the steps, and build confidence one meal at a time. For a related option, see our 30-minute meal plan.