Free Meal Plan 3 with Printable Shopping List

Welcome to our third weekly free meal plan that includes a free printable shopping list!

Free Meal Plan - Family Meal Plan

Free Meal Plan

The number one thing that I hear from you all is that you don’t have a lot of time when it comes to getting a healthy, family friendly meal on the table. This free meal plan is going to help! I have come up with 5 recipes for the week + one sweet treat and made a PDF printable shopping list. All you’ll have to do is collect the recipes (just visit the link under each picture and hit print), print off the shopping list, and you know what you are going to make all week-long. I thought 5 recipes was ideal because that leaves a night for eating out in the week (or going to Grandma’s for dinner) and a leftover night. So really, you have a whole week squared away! YAY!

This easy free meal plan is full of healthy, real food dinner ideas that don’t have exotic expensive ingredients. These recipes are quick and easy to make and the whole family will love them. I hope this is a game-changer for you!


Let’s take a look at this week’s free meal plan. Under each recipe are some tips and tricks on how you can prep the meals or part of the meals in advance if you are into “Food Prep Monday,” as well as other useful information, tips, and serving suggestions.


Monday: Quick and Easy Sweet Potato Curry

This recipes is one of my all time favorite Meatless Monday meals. Sweet potatoes and curry are just a match made in heaven, and I make this recipe very often. If you are prepping ahead of time, you can cut up the vegetables for the curry and keep them stored in an airtight container in the fridge. You can also make the rice ahead of time and reheat it. You could make a double batch of said rice and use it on Tuesday, too!


Tuesday: Slow Cooker Honey Teriyaki Meatballs

Long live the slow cooker! This recipes is simple and comes together very quickly. The leftover sauce that is in the slow cooker is really tasty served over rice. Serve this with a side of steamed vegetables (broccoli is always good), and you have a whole meal ready to go in no time. You can make the sauce for the slow cooker ahead of time and store it in the fridge until you are ready to add everything to the slow cooker. You can also cook some rice ahead of time and reheat it the day of.


Wednesday: Weeknight Grilled Chicken Sandwiches

This is a family favorite over here. Who doesn’t love a tasty chicken burger? If you have time this would be awesome on homemade whole wheat burger buns, but of course that isn’t a must. Serve this with a side of sweet potato fries or grilled zucchini wedges and some fruit.


Thursday: Healthy 30 Minute Alphabet Soup

This fun soup is simple to make because it uses a lot of canned vegetables. It’s a great “from the pantry” kind of meal that I have the ingredients for most of the time. My kids love the alphabet letters, and they have a great time trying to spell their names as they eat dinner. This is a “toss everything in a pot and let it cook” kind of recipe, so it’s perfect for your busiest nights. It would be perfect with a side of my favorite no-knead bread. Because this is a meatless meal and has lots of vegetables in it, I feel like it’s the perfect meal to have a little dessert after. Tonight might be a great night to enjoy that Honey Cake with some fresh berries and fresh whipped cream.


Friday: Quick and Easy Summer Chicken Salad

This simple chicken salad recipe is perfect to take on a picnic, even if it’s only to your own backyard. Serve this chicken salad in lettuce wraps, in a pita, or on buns or croissants. Keep things simple tonight by serving this with some fruit, your veggie box, and your favorite sweet potato chips. I see a movie in the park or a drive-in movie in your Friday night!


Sweet Treat: Whole Wheat Honey Cake

This lovely cake is sweetened with honey and made with whole grain flour. It’s not fussy or fancy, but it is delicious and easy to put together. I love this cake with freshly whipped cream and berries.

If you plan on making all of these recipes, you can get the FREE PRINTABLE MEAL PLAN SHOPPING LIST FOR WEEK 3 here (just click and open the PDF to print).

I’m a big fan of getting some of the meal washed, chopped, and ready to roll before the day of because it saves me time on cooking day. It also motivates to me stay on my meal plan. It’s a “I’ve already done some of the work, I don’t want to waste that effort” kind of thing.

I’m so excited to offer this free meal plan for you and I hope that you will use these often. Please let me know if you have any questions or have thoughts on what would make these better/more helpful/more user-friendly.

Quick and Easy Meals for your family:

Thank you so much for being here, and enjoy! I have so many weeks of meal plans coming. Let me help you feed your family well, but easily! ENJOY!

PS. I launched my first YouTube video that I’m in this week! Check it out, and I’d LOVE for you to subscribe to my channel!

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about me

About Melissa

I have a lot going on, and I’d much rather spend my time enjoying my messes than fretting about what I’m going to make for dinner. Over the past few years, I’ve nailed down a few strategies that helped me keep my kitchen running like a well-oiled machine, so I started Bless This Mess to help other mess-loving parents solve the nightly dinner delimma—no stress, no drama, just really great food your whole family will love. Read more...

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I have been enjoying these meal plan posts! I have not done any of them yet because we do Dream Dinners, but that only covers a couple of nights a week. I think your meal plan can help fill in the rest of the week for us. We have not been good about making “real food” the rest of the week. I also love your enthusiasm. Thank you for doing this and taking out some of the hard work part of making food.

Bless This Mess - About Me

I’m Melissa, and I want to help you feed your family wholesome food.

As a hobby farmer and mom of five, I’m all about keeping it simple in the kitchen. I want healthy meals that feed my family well, and then I want to get back to my (messy) life. Let’s work together to find something yummy for your dinner table.