Nourish

Free weekly meal planner with grocery list

Choose dinners from four starter recipes and get one combined shopping list. Start with four planned nights, or fill a whole example week. Check your fridge and pantry before you shop, then print only what you need.

No sign-up needed. Changes last until you leave or reload the page. Print or save a PDF before you go.

This week’s dinners

Each slot adds one full recipe batch to the list. The recipes make two or four servings. Use an open night for leftovers, takeout, or a meal you already have planned.

4 of 7 dinners planned

  1. One batch · Serves 4 · 35 min

  2. One batch · Serves 4 · 25 min

  4. One batch · Serves 2 · 15 min

  5. One batch · Serves 2 · 20 min

Printing includes your current dinners and the ingredients still to buy. Choose Save as PDF in the browser’s print window to keep a copy.

Grocery list

Shared ingredients are combined. Check an item when you already have the amount shown.

22 items to buy

Produce

Meat

Refrigerated

Pantry

From a dinner plan to a grocery list

  1. Choose your week. Swap any dinner using the day’s menu. The full example repeats some of the four recipes; it does not add new recipes.
  2. Check what is already at home. Shared ingredients are added together. In the starting example, checking garlic means you have all 7 cloves and reduces the shopping list from 22 items to 21.
  3. Preview and print. Your printable meal planner includes all seven nights and the remaining grocery list. Checked pantry items stay off the printout.

The item count is the number of different ingredients still to buy, not the number of packages or servings. If a changed dinner needs a different amount of a checked ingredient, check that new amount again.

Cook the starter recipes

Open a recipe for the amounts and directions for one batch.

Lemon skillet chicken 35 min · Serves 4
  • 8 pieces chicken thighs
  • 2 lemon
  • 4 cloves garlic
  • 2 tbsp olive oil
  • 1 bunch kale
  • 1/2 cup chicken stock
  • salt to taste
  • black pepper to taste
  1. Pat the thighs dry and season with salt and pepper.
  2. Heat the oil in a large skillet over medium-high heat. Sear the thighs skin-side down until golden, then flip.
  3. Add smashed garlic, lemon slices, and stock. Lower the heat, cover, and simmer until the thickest part of each thigh reaches 165°F on a food thermometer.
  4. Move the chicken to a plate. Wilt the chopped kale in the pan juices and serve it with the chicken.
Tomato basil pasta 25 min · Serves 4
  • 12 oz spaghetti
  • 2 pints cherry tomatoes
  • 3 cloves garlic
  • 1 bunch basil
  • 2 oz pecorino
  • 3 tbsp olive oil
  • salt to taste
  1. Boil pasta in well-salted water.
  2. Burst tomatoes in olive oil with garlic.
  3. Toss pasta with sauce, basil, and pecorino.
Chickpea herb salad 15 min · Serves 2
  • 1 can chickpeas
  • 1 cucumber
  • 1 bunch parsley
  • 1/4 red onion
  • 1 lemon
  • 3 tbsp olive oil
  • salt to taste
  • black pepper to taste
  1. Drain and rinse chickpeas.
  2. Chop cucumber, parsley, and onion.
  3. Toss with lemon, oil, salt, and pepper.
Ginger miso soup 20 min · Serves 2
  • 3 tbsp white miso
  • 8 oz silken tofu
  • 1 inch ginger
  • 3 scallions
  • 2 cups spinach
  • 1 tsp sesame oil
  1. Simmer sliced ginger in 3 cups water for 8 minutes.
  2. Whisk miso in a ladle of broth, then stir back in off the heat.
  3. Add tofu and spinach. Finish with scallions and sesame oil.

About this free meal planner

Can I use the meal planner without signing up?

Yes. Choose from the four public starter recipes, change your week, check pantry items and print your list here. Creating a kitchen is a separate step for saving your own recipes and plans.

How do I save a printable plan as a PDF?

Use Print plan and list, then choose Save as PDF if your browser or device offers it. The printout reflects your current selections and remaining groceries. Recipe directions stay on this page.

Will my public plan be saved?

Your changes reset when you leave or reload this page. Print or save a PDF to keep this example. Create your Nourish kitchen below to keep recipes and a weekly plan in your account.

Plan with your own recipes

Save recipes and a weekly plan in your Nourish kitchen. Build your grocery list from the meals you picked and the quantities you already have in your pantry.

Start your free kitchen