Free printable quick easy meal plan for busy weeks
Assembled more than cooked. Wraps, tinned fish, frozen vegetables and eggs, for weeks when the evening is already gone.
3 pages · A4 · no email required · prints fine in black and white
- The full week, 4 meals a day
- A grocery list grouped by aisle, with tick boxes
- A blank planner for your own week
The week
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Overnight oats with berries | Tuna vegetable wrap | Chicken rice and vegetables | Greek yoghurt with honey and almonds |
| Tuesday | Egg, spinach, avocado and toast | Tuna rice vegetable bowl | Turkey vegetable wrap | Greek yoghurt with berries |
| Wednesday | Apple cinnamon yoghurt oats | Egg, rice and vegetable bowl | Tuna hummus vegetable wrap | Yoghurt with banana |
| Thursday | Vegetable omelette with toast | Chicken rice and vegetables | Tuna salad wrap | Greek yoghurt with berries |
| Friday | Banana peanut butter yoghurt oats | Tuna rice vegetable bowl | Egg and vegetable feta wrap | Yoghurt with honey and berries |
| Saturday | Egg rice and vegetable skillet | Chicken vegetable wrap | Tuna rice and vegetables | Greek yoghurt with berries |
| Sunday | Berry chia yoghurt oats | Tuna avocado vegetable wrap | Chicken rice and vegetables | Greek yoghurt with banana |
The grocery list
Every ingredient for the week, added up and grouped by aisle. Quantities are for one person, so double them if you are cooking for two.
Freezer
- Frozen mixed vegetables, 2.7 kg
Fruit and vegetables
- Mixed berries, 500 g
- Banana, 200 g
- Apple, 120 g
- Avocado, 70 g
- Spinach, 50 g
- Peanut butter, 10 g
Meat and fish
- Tinned tuna in water, 800 g
- Chicken breast, 450 g
- Turkey breast, 130 g
Dairy and eggs
- Greek yoghurt, 2 kg
- Eggs, 500 g
- Greek yoghurt sauce, 80 g
- Greek yoghurt dressing, 50 g
- Feta cheese, 20 g
- Reduced-fat cheese, 15 g
Cupboard
- Rice, 1 kg
- Whole-wheat tortilla, 400 g
- Oats, 160 g
- Whole-grain bread, 130 g
- Olive oil, 35 g
- Chia seeds, 20 g
- Honey, 20 g
- Hummus, 20 g
- Soy sauce, 10 g
- Ground flaxseed, 8 g
- Almonds, 6 g
Anything else
- Light mayonnaise, 15 g
How this week was built
- Told it to favour
- wraps, tinned tuna, frozen vegetables, eggs, rice
FitLifeBud wrote this week from those few preferences. It was not built around your foods, your household or your goal, which is the part the app does once you tell it about yourself.
Frequently asked questions
Is it free, and do I have to give my email?
It is free and there is no email form. The download button gives you the PDF straight away.
What is in the quick easy meal plan for busy weeks PDF?
Three A4 pages: the full week of meals, the grocery list that matches it grouped by supermarket aisle, and a blank weekly planner you can fill in yourself.
Are there calorie counts on it?
No. The plan balances each plate around vegetables, protein and fiber rather than asking you to tally numbers.
How many people does the grocery list feed?
Quantities are for one person for the week, so double them if you are cooking for two. Weights are what ends up on the plate, so anything you cook from dry weighs less in the packet.
Can I get a plan built around my own food instead?
Yes. This week was generated by FitLifeBud from a short list of preferred foods. In the app you give it your own goal and the foods you actually like, and it writes your week and grocery list. The yearly plan starts with a 7-day free trial.
Is this medical or dietary advice?
No. It is general wellness information. If you have a health condition, food allergies or specific dietary needs, please speak to a qualified healthcare professional.
Other free meal plans
Want next week built around your food?
Tell FitLifeBud your goal and what you actually like eating, and it writes the week and the grocery list. No calorie counting. The yearly plan starts with a 7-day free trial.