Tablefull › Free 7-day family meal plan
Free PDF · family of 4Free 7-day family meal plan with grocery list
Five easy weeknight dinners, one leftovers night, one night off — and a single grocery list sorted by aisle. Every dinner shares ingredients with another, so nothing goes to waste.
Instant download. One email when Tablefull launches. Privacy.
- 5 dinners with short, clear steps
- A picky-eater tip for every dinner
- One grocery list, sorted by aisle
- “Probably have it” pantry check
- Prep tips for busy nights
The week at a glance
| Day | Dinner | Time | For picky eaters |
|---|---|---|---|
| Mon | Sheet-pan chicken thighs, potatoes & carrots cook double chicken | 45 min | Serve everything separate on the plate |
| Tue | Chicken tacos from Monday | 15 min | Build-your-own: they pick the fillings |
| Wed | Tomato butter pasta with peas | 25 min | Peas on the side, or blend into the sauce |
| Thu | Black bean & cheese quesadillas | 20 min | Spinach blended into the beans — invisible |
| Fri | Veggie fried rice with egg | 25 min | Scrambled egg and rice in a separate bowl |
| Sat | Leftovers night | 5 min | Everyone picks their favorite from the week |
| Sun | Night off — plan next week | — | Let the kids choose one dinner |
Why this plan saves money
Ingredients do double duty
Cilantro and limes go into Tuesday and Thursday. Carrots into Monday and Friday. Peas into Wednesday and Friday. Cheddar into tacos and quesadillas.
Cook once, eat twice
Monday’s sheet pan makes enough chicken for Tuesday’s tacos — a 15-minute dinner on the night you need it most.
One shopping trip
Everything for the week is on one list, sorted by aisle, so you’re in and out — with fewer impulse buys.
Questions
Who is this meal plan for?
A family of four with two adults and two kids. Quantities are easy to scale up or down, and every dinner has a tip for picky eaters.
Why only five cooked dinners in a 7-day plan?
Real weeks need slack. The plan includes one leftovers night and one night off, which keeps food from going to waste when plans change.
Can I make it work for allergies?
The plan is nut-free as written. Always check labels for your family’s allergies. In the Tablefull app, allergies are a hard rule — they’re never suggested.
Is it really free?
Yes. Leave your email and you get the PDF right away. You’ll also hear from us once when the Tablefull app launches.
Want a plan built from your fridge?
Tablefull plans the week around what you have, who’s eating and how busy you are.
More: How to plan family meals that stick · Dinner ideas for picky eaters