This week’s menu
Scroll down for side dish suggestions, tips, and the download link for a free printable menu and grocery list.
- Monday: Crustless Quiche
- Tuesday: Arrabbiata Pasta Sauce
- Wednesday: Bourbon Chicken
- Thursday: Salmon Tacos with Creamy Avocado Slaw
- Friday: Calico Beans
- Bonus: Breakfast Quinoa
Want more? Check out all of our meal plans.
Why Meal Plan?
Meal planning simplifies your life and saves time. Having a written plan removes the nightly guesswork, so you can focus on cooking and enjoying meals instead of deciding what to make. Post the plan on the fridge so everyone knows what to expect and can help when needed.
Meal planning saves money. Buying only what you need reduces impulse purchases and food waste, and eating at home more often cuts costs compared with dining out.
Meal planning is healthier. When you plan ahead you can intentionally include vegetables, fruits, whole grains, and legumes. Cooking at home also lets you control ingredients, portions, and cooking methods.
What Makes Rachel Cooks Meal Plans Different?
There are many meal plans out there, free and paid. Here’s what sets ours apart.
- Designed for busy schedules. We create realistic, practical plans—not five random recipes with a long shopping list. We think about how recipes pair and how to save time. Often you’ll cook larger quantities one night and repurpose that food for another meal, giving you two meals from one effort.
- Balanced choices. We mix simpler recipes with ones that have longer ingredient lists to keep weekly prep manageable. You’ll often find a meatless option included, commonly on Monday.
- Fun Fridays. Fridays are lighter and kid-friendly—tacos, pizza, or meals that come together quickly with a few store-bought shortcuts.
- Categorized grocery list. The printable grocery list is organized by category and notes which day each ingredient is needed. That makes it easy to remove items for days you’ll be out or want to swap.
- Meal prep suggestions. Many recipes include optional make-ahead tips to help you get a head start on the week. A little prep on the weekend can make weeknights much easier.
What To Expect
- One meal plan published weekly (on Thursdays) so you have time to shop and prep. Recipes serve four unless noted otherwise.
- Each plan includes:
- Five main-dish recipes, usually including one meatless meal
- One bonus recipe to prep ahead and enjoy throughout the week (breakfast, snack, or dessert)
- A printable grocery list
- Seasonal and specialty plans (gluten-free, vegan, vegetarian) are offered occasionally.
Each meal plan stays available after its publication week, so you can return anytime to reuse a favorite menu.
How To Use The Meal Plans
Follow these simple steps:
- Print the meal plan and grocery list.
- Open each recipe and print it or use the “jump to recipe” link for quick access. Read notes for variations and jot down any ingredient changes on your grocery list.
- Cross off ingredients you already have or dishes you won’t prepare.
- Shop with the organized grocery list—shopping becomes faster and less stressful.
- Cook and enjoy. Share your results or questions; feedback and reviews help us improve and we enjoy seeing your creations.
Meal Plan #75 – Gluten-Free
Here’s what’s on the menu this week. Download and print the meal plan and grocery list using the link below.
Monday: Crustless Quiche
Tuesday: Arrabbiata Pasta Sauce
Wednesday: Bourbon Chicken
Thursday: Salmon Tacos with Creamy Avocado Slaw
Friday: Calico Beans
Bonus: Breakfast Quinoa
Click here to download for Free!
