If you’re looking for easy meal planning inspiration, this 7 day meal plan is a great way to take the stress out of deciding what to cook each week. Packed with simple breakfast ideas, healthy lunch options, family-friendly dinners and a handy shopping list, this weekly meal plan is designed to help you feel more organised, save time and make mealtimes easier.
This meal plan uses a selection of my recipes, including quick midweek meals, make-ahead lunches, overnight breakfast ideas and tasty fakeaway-style dinners. Whether you’re planning meals for one, feeding the family or trying to stay on track with healthier choices, these easy recipes are perfect for a busy week.
Having a 7 day meal plan ready to follow can make food shopping simpler, reduce waste and help you avoid last-minute takeaways. With all your meals planned in advance and a shopping list to work from, you can spend less time wondering what to cook and more time enjoying delicious homemade food.
You can follow the meal plan exactly as it is or swap the days around to suit your schedule. Many of the recipes are ideal for batch cooking, meal prep and leftovers, making this an easy, flexible weekly meal plan you can come back to again and again.
7 Day Meal Plan with Recipe Links
7 Day Meal Plan with Recipe Links and Calories
Here is a 7 day meal plan using easy, family-friendly recipes. Each meal includes a recipe link and calories per portion to help make planning your week even easier.
Please note: calories are approximate and can vary depending on the brands, ingredients and portion sizes you use. Lunch box calories are estimated, as the original meal prep lunch post includes the recipes and ingredients but does not list exact calorie totals.
Day 1
Breakfast: Biscoff Overnight Weetabix
Calories: 422 kcal
Lunch: Turkey Wraps Meal Prep Box
Calories: approx. 400 kcal
Dinner: Honey & Mustard Chicken Traybake
Calories: 554 kcal
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Day 2
Breakfast: Blueberry Cheesecake Overnight Weetabix
Calories: 280 kcal
Lunch: Tuna & Sweetcorn Pasta Meal Prep Box
Calories: approx. 500 kcal
Dinner: Air Fryer Chicken Fried Rice
Calories: 416 kcal
Day 3
Breakfast: Triple Chocolate Overnight Weetabix
Calories: 598 kcal
Lunch: Paprika Chicken Meal Prep Box
Calories: approx. 650 kcal
Dinner: Hot Honey Halloumi Pasta
Calories: 405 kcal
Day 4
Breakfast: Banoffee Pie Overnight Weetabix
Calories: 428 kcal
Lunch: Greek Chicken Meal Prep Box
Calories: approx. 480 kcal
Dinner: Chicken Curry Tray Bake
Calories: 227 kcal
Add extra calories if serving with rice, naan or other sides.
Day 5
Breakfast: Tiramisu Overnight Weetabix
Calories: approx. 320 kcal
Lunch: Ham Wraps Meal Prep Box
Calories: approx. 330 kcal
Dinner: Homemade Chicken Doner Kebab
Calories: 267 kcal
Add extra calories for pitta, wraps, sauces or chips.
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Day 6
Breakfast: Mini Egg Cheesecake Overnight Oats
Calories: 285 kcal
Lunch: Sticky Honey Chicken Crispy Rice Bowl with Bang Bang Drizzle
Calories: 408 kcal
Dinner: Sweet Chilli Chicken Pasta
Calories: 547 kcal
Day 7
Breakfast: Tiramisu Baked Oats
Calories: 289 kcal
Lunch: Leftover Homemade Chicken Doner Kebab salad bowl or wrap
Calories: 267 kcal, plus any wrap, salad dressing or extras
Dinner: Thai Green Curry Noodle Bowl
Calories: 455 kcal
Shopping List Starter
Check each recipe for exact quantities, but this list will help you plan your weekly shop.
Fresh Produce
LettuceCucumber
Tomatoes
Red onions
Peppers
Carrots
Sweet potato
New potatoes
Mushrooms
Spinach
Garlic
Lemons
Limes
Chillies
Spring onions
Mixed salad leaves
Blueberries
Bananas
Meat, Fish & Protein
Chicken breastsChicken mince
Ready-cooked turkey slices
Cooked ham slices
Tinned tuna
Halloumi
Dairy & Chilled
Fat-free Greek yoghurtFat-free fromage frais
Skimmed milk
Cheese
Feta
Light mayonnaise
Store Cupboard
WeetabixPasta
Rice
Egg noodles
Wholemeal wraps
Pittas or flatbreads
Tinned sweetcorn
Kidney beans
Light coconut milk
Chicken stock
Honey
Soy sauce
Sweet chilli sauce
Sriracha
Biscoff spread
Cocoa powder or chocolate flavouring
Curry powder
Thai green curry paste
Smoked paprika
Cajun seasoning
Harissa paste
Balsamic vinegar
Low-calorie cooking spray
Easy Meal Planning Tips
Start by checking what you already have in your cupboards, fridge and freezer before shopping. This helps keep costs down and avoids buying ingredients you already have.
Choose meals that share ingredients across the week. Wraps, salad vegetables, yoghurt, rice, pasta and chicken can be used in several different meals, which helps reduce food waste.
Prep what you can in advance. Overnight breakfasts, chopped vegetables, cooked rice, pasta and lunch boxes can all make busy weekdays feel much easier.
Keep the plan flexible. If you have leftovers, swap a meal out and save it for another day. A meal plan should make life easier, not feel like a strict rulebook.
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