Free Weekly Meal Plans with Shopping Lists

11 complete meal plans, each with 14 recipes, a sorted shopping list and estimated cost.

🫒 Mediterranean €40–55 / week

Salade Niçoise · Lasagne alla Bolognese · Osso Buco alla Milanese

A week inspired by Italian, Greek, French, Spanish and Moroccan cuisines.

🍜 Asian Food Tour €50–65 / week

Green Curry (Gaeng Khiao Wan) · Chicken Curry · Sushi

Japan, Korea, Vietnam, Thailand, India and Indonesia on your plate.

💰 Budget Week – under €30 €20–30 / week

Basic polenta · Rice pudding · Sautéed cabbage

Healthy and tasty meals for 2 people on a budget of under €30 per week. Simple ingredients, quick preparation.

🥟 Eastern European Comfort Food €33–45 / week

Svíčková · Pierogi · Crni Rizot

Stews, soups and traditional dishes from Romania, Georgia, Hungary and Poland.

🌍 World Tour – 7 Countries in 7 Days €40–53 / week

Classic Japanese Ramen · Rendang · Moqueca

One meal a day from a different corner of the world: USA, UK, Germany, Jamaica, Nigeria, India and Israel.

🌶️ Latin America – Spicy & Vibrant €42–55 / week

Pozole · Pastel de Choclo · Pepian

Mexico, Peru, Brazil and Cuba on your plate. Black beans, corn, avocado, spiced meats and vibrant colours.

🌱 Vegetarian – Colourful & Healthy €31–42 / week

Cacio e Pepe · Palak Paneer · Polenta with Cheese & Sour Cream

A meat-free week rich in plant proteins, fresh vegetables and global flavours.

⚡ Quick & Easy – max 30 min €35–47 / week

Som Tam · Cacio e Pepe · Greek Salad

Delicious meals ready in 30 minutes or less. Perfect for busy days when you want to eat well without …

🍲 Winter Comfort – Slow & Hearty €38–50 / week

Cacio e Pepe · Lasagne alla Bolognese · Osso Buco alla Milanese

Slow-cooked stews, hot soups and nourishing meals for cold days.

🍋 Summer Light – Fresh & Bright €34–44 / week

Greek Salad · Salade Niçoise · Radauti Sour Chicken Soup

Vibrant salads, cold soups, grilled fish and meals that don't ask for hours in the kitchen.

🍷 Family Weekend €15–22 / week

Avgolemono · Pastitsio · Croque Monsieur

Two unhurried days: lunch and dinner for Saturday and Sunday.

Cuisines

Explore world cuisines

46 international cuisines, each with authentic recipes and a free meal planner.

France 13 Italy 12 Greece 11 Romania 11 Japan 10 Mexico 10

Browse all 46 cuisines

Why use a weekly meal planner?

Planning meals in advance is one of the most effective ways to eat healthier and save money.