This 2-Week Fast and Easy Meal Plan features fast yet hearty meals the whole family will love. It’s FREE to everyone and even includes a grocery list for each week. You can enjoy the meals on their own or pair them with free at-home workouts from our favorite trainer. Get all of the details, download links, and more in the post below.

This free meal plan was created in partnership with Primal Kitchen and ButcherBox.

This Fast and Easy Meal Plan will make your life easier

The 2-Week Fast and Easy Meal Plan is just like it sounds. A FREE 2-week meal plan that includes some of our fastest and easiest recipes plus a done-for-you grocery list created by our team of registered dietitians.

In this meal plan, you’ll find 4 dinner recipes each week along with a grocery list that you can print and take to the store with you. We also give you suggestions for breakfast, lunch, and snacks. Feel free to take our suggestions and add the ingredients you’ll need to your grocery list, or browse our Breakfast, Lunch & Dinner, and Snacks pages for even more ideas.Like our other free meal plans this fast and easy meal plan is meant to be flexible to fit your lifestyle and family needs. Feel free to double any of the recipes and freeze the extras for an easy reheat-and-eat meal later on. Or fill one of the nights with a family-favorite recipe from your own collection. We know that putting a delicious, healthy meal on the table every night of the week can be a real challenge so we’ve kept this meal plan realistic with just 4 dinners and room to incorporate leftovers, a meal from the freezer, or takeout.

Click here for your FREE 2-Week Fast and Easy Meal Plan + Grocery list

What’s Included With The Fast and Easy Meal Plan #2

With the 2-Week Fast and Easy Meal Plan #2 you’ll get:

4 delicious, family-friendly dinner recipes each week that are quick to make. Many of them can even be prepped ahead to help you get dinner on the table even fasterWeekly grocery shopping listSuggestions for Breakfasts, Lunches, and Snacks All recipes are gluten-free and have suggestions for other dietary modifications

Wait! There’s more!

The Fast and Easy Meal Plan #2 includes access to a 2-Week Free Workout Plancreated by personal trainer Lindsey Bomgren of Nourish Move Love. These workouts are:

Totally free and accessible to all fitness levelsRequire minimal equipmentCan be done in the comfort of your own home on your schedule. You’ll love the full-length follow-along videos that come with each workout where Lindsey demonstrates every exercise and provides suggestions for modifications

Get your FREE 2-Week At-Home Workout Plan Here

Don’t forget to grab your free 2-Week Workout Plan with all of the details for each workout including: workout length, link to videos, equipment needed (if any), and modifications for pregnancy. Lindsey makes it easy and enjoyable to add fitness to your daily routine no matter your current level of fitness. 

Pin this & Share the love!

A Special Thanks To Primal Kitchen Foods And ButcherBox For Sponsoring this meal plan

Primal Kitchen Foods is our go-to when it comes to certain pantry staples, pre-made dressings, marinades, and sauces as well as collagen peptides. We are big fans of the ingredients that Primal Kitchen uses. You won’t find any artificial flavors or ingredients in their products and many of them are made with no added sugar and good fats from plant-based oils.

Save 20% on all Primal Kitchen

 Get 20% off all Primal Kitchen products with code: REALFOOD20

Hurry, offer ends April 3rd, 2022

Shop Now & Save 20%

ButcherBox is our go-to for high-quality proteins, conveniently delivered to your doorstep. You’ll love their selection of grass-fed, grass-finished beef, heritage breed pork, organic chicken, wild-caught seafood and more.

Get FREE Ground Beef + $10 Off

Join ButcherBox today and get 2 pounds of grass-fed and grass-finished ground beef for free in your first box and every box for the lifetime of your membership PLUS an extra $10 off the first box for a limited time.


How Does The 2-Week Fast and Easy Meal Plan Work?

Each week we’ve planned 4 healthy, delicious dinners for you to make in whatever way works best for you – whether that’s weekend batch-cooking, prepping the ingredients ahead so they’re ready when you are, or making the recipe start to finish each of the four days.

Since we don’t expect you to cook seven days of the week, we’ve built in days for using leftovers, making your own favorite recipes, or even getting takeout or delivery (because we all like a break from cooking once in a while). Feel free to move days around, double a recipe or two so you have more leftovers or if you’re feeding a larger family, or swap out some of the recipes altogether to use your family’s favorites.

On Sunday’s it’s “Build Your Own Meal (BYOM)” night. We encourage you to use what you have on hand or what needs to be used up from the week. Fill half your plate with veggies, a quarter with protein, and the final quarter with carbohydrate-rich foods like fruit, rice, sweet potatoes, etc. We also like to make sure to add a source of healthy, satisfying fats such as olive oil, some avocado, nuts, or cheese.

To see examples of our own meals, follow us on Instagram!

Click here for your FREE 2-Week Fast and Easy Meal Plan + Grocery list

Fast and Easy Meal Plan | Week 1

Monday (Day 1)One-Dish Chicken Sweet Potato Chicken Bake with Broccoli | Total Time: 40 minutes | Serves: 4 | Serve with a side-salad with your favorite dressing | Featuring: Boneless Chicken Breasts or Thighs, Avocado Oil or Olive Oil

Tuesday (Day 2)Burger Bowl with Special Sauce | Total Time: 30 minutes | Serves: 4 | Featuring: Ground Beef, Unsweetened Ketchup, Avocado Oil Mayo, and Dijon Mustard

Wednesday (Day 3)Slow Cooker Pulled Pork with Honey Mustard BBQ Sauce| Total Time: 10 hours | Serves: 8-10 | Serve with Creamy Broccoli Slaw | Featuring: Boneless Pork Butt and Dijon Mustard or Golden BBQ Sauce

Thursday (Day 4) –Leftovers

Friday (Day 5)Sheet Pan Honey Garlic Shrimp Dinner | Total Time: 30 minutes | Serves: 4 | Serve with rice or cauliflower rice | Featuring: Wild-Caught Shrimp

Saturday (Day 6) – Leftovers or Takeout

Sunday (Day 7) – BYOM (build your own meal) or make your favorite recipe

Click here to download your Week 1 Grocery List

Fast and Easy Meal Plan | Week 2

Monday (Day 8)Baked Chicken Nuggets with Honey-Mustard Sauce | Total Time: 30 minutes | Serves: 4 | Serve with a veggie side of choice | Featuring: Boneless Chicken Breasts, Avocado Oil Mayo, Avocado Oil or Olive Oil, and Dijon Mustard

Tuesday (Day 9)5-Ingredient Baked Ziti | Total Time: 50 minutes | Serves: 8 | Serve with roasted broccoli or green beans or a side-salad with your favorite dressing | Featuring: Ground Beef and Italian Sausage, Tomato-Basil Marinara

Wednesday (Day 10)Easy One-Skillet Creamy Tuscan Salmon | Total Time: 30 minutes | Serves: 4 | Serve with pasta, rice, or roasted veggies | Featuring: Wild-Caught Alaskan Salmon and Olive Oil 

Thursday (Day 11) –Leftovers

Friday (Day 12)Pineapple BBQ Meatballs | Total Time: 25 minutes | Serves: 4 | Serve with rice, cauliflower rice and veggie side of choice | Featuring: Ground Pork or Turkey and Classic BBQ Sauce

Saturday (Day 13) – Leftovers or Takeout

Sunday (Day 14) – BYOM (build your own meal) or make your favorite recipe

Click here to download your Week 2 Grocery List

Breakfast, Lunch & Snack Recipes

If you’re looking for meal suggestions for Breakfast, Lunch and Snack, look no further! We put together this list of our personal favorites from the blog:

4 Make-Ahead Breakfasts: 

4 Make-Ahead Breakfasts:

4 Make-Ahead Lunches:

4 Make-Ahead Lunches:

4 make-ahead Snacks:

4 Make-Ahead Snacks:

Other Free Meal Plans You Might Like

This post was made possible by our friends at ButcherBox and Primal Kitchen. Although we received compensation for this post, the opinions expressed here are – as always – 100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating great recipes and content for you.