Free Weekly Meal Plan and Shopping List
In a recent conversation about family meals, my friend Betsy confessed that while she enjoys cooking, she falls short in switching up her repertoire of recipes. She knows how to cook, she told me, but just can’t settle on what to cook.
It’s a sentiment I’ve heard a lot over the years, including in a recent thread about family dinner on my Facebook page. The barrage of recipes in magazines, blogs, and Instagram, although inspiring, can also be so overwhelming that many home cooks throw up their hands and stick with what they know.
With that in mind, I’m launching a new weekly feature on Mom’s Kitchen Handbook that I’m really excited about:
Weeknight Rescue is designed to help with the “What to Cook” part of the equation. Every Saturday morning I’ll send out a meal time game plan for the week. It will include:
Three dinner recipes curated specifically for that week
I’ll choose the recipes based on seasonality, balanced nutrition, ease of cooking, and balance of flavors (ie, I won’t include more than one pasta, slow cooker dish, or Mexican dish in the same week). Each recipe will include suggestions for what to serve on the side. Three recipes is a solid starting point for a week of meals, You can fill in the rest of the week with your tried-and-true staples, sandwich night, leftovers, and so on.
One recipe to batch cook
I’ll include one big batch recipe with tips for how to use it in meals during the week. Examples might be a jar of homemade vinaigrette for dressing salads and vegetables or a pot of whole grains to turn into side dishes or stir into breakfast eggs.
One bonus recipe
This will be something to brighten up the week, such as favorite cookies, granola bars to make with the kids, or a batch of muffins when berries are in season.
A shopping list
Every Weeknight Rescue will include a printable grocery list with the ingredients for the five featured recipes. You can decide to do them all or cherry pick the ingredients you need for just the recipes you plan to make.
08.17.2017 at 6:09 AM #
I am so excited about this new series! I’m in such a rut with what we eat. Plus, that cookbook seems like a wondeful tool to help in the kitchen.
08.17.2017 at 6:24 AM #
I get in a rut too! So excited to check this out! I love all your cookbooks!
08.17.2017 at 7:01 AM #
Katie, I literally can’t wait for you to start this! I totally agree that despite the 100’s of recipes out there, I am constantly making the same meals over and over again! I think it’s partly habit, partly because it’s easier, and partly because I’m too busy to put away a few minutes to plan ahead. So glad you thought of this!! Thank you.
08.17.2017 at 7:54 AM #
Jessica @ Small Bites by Jessica
What an awesome new feature! I can’t wait to get it! And love Toby’s new book. You know I’m all about meal planning!
08.17.2017 at 8:45 AM #
I’m in the same boat of knowing how to cook, but having difficulty deciding what to cook. With school around the corner, I’ll gladly accept help! I have a few basics that I keep stocked for quick meals/snacking. They are hard boiled eggs, homemade yogurt (both made in the Instant Pot), and frozen fruit for smoothies. Greens, like kale or spinach, that begin to look past their prime are blended and frozen for smoothies too.
08.17.2017 at 2:09 PM #
I love this feature! I’m in desperate need for a redo of how I do lunches in my house!
08.17.2017 at 2:31 PM #
Just in time for a new school year! As a full time teacher and mom, this is the time of the year that I have to kick meal planning into high gear.
08.17.2017 at 2:34 PM #
Tip: it’s all in the planning. But you can roast frozen veggies – not quite as good as fresh but if you pre-heat the pan they “roast” better. Looking forward to your new blog series!
08.17.2017 at 2:45 PM #
This sounds great! I can’t wait to check it out!
08.17.2017 at 3:02 PM #
Your genius idea is our gain! Thank you, and I look forward to your inspiration! A friend told me recently that she does some dinner meal prep in the AM while getting breakfast ready. Even just a few minutes of prep earlier in the day can help shave time during the busy dinner rush to get a meal on the table.
08.17.2017 at 3:56 PM #
Looking forward for ideas to better plan for family meals.
08.17.2017 at 3:59 PM #
planning tips and ideas! Just what I needed!
08.17.2017 at 4:15 PM #
This would be a wonderful book to dig into as school starts and the weather changes!
08.17.2017 at 4:37 PM #
This is perfect! As a working mom, I’m always looking for healthy family meals that can be planned ahead of time.
08.17.2017 at 4:53 PM #
Looking forward to the new feature!
08.17.2017 at 5:24 PM #
Yes! I need this!
08.17.2017 at 6:44 PM #
I want/need to win so bad!!!!!
08.17.2017 at 8:33 PM #
I’m looking forward to your first email!
08.17.2017 at 8:44 PM #
I often make the same things over and over. Looking forward to hearing some new ideas!
08.17.2017 at 9:12 PM #
That book looks awesome. And I really can’t wait for weeknight rescue. Thank you!
08.18.2017 at 1:32 AM #
looking forward to the new series!
08.18.2017 at 2:20 AM #
I can’t wait to check this book out. My boyfriend and I sometimes get lazy and opt for convince foods since it is just the two of us. We also tend to eat the same stuff over and over again. This book seems like a great tool for some healthy meal ideas and planning
08.18.2017 at 3:29 AM #
Thank you for this!!! I can never select what to cook.
08.18.2017 at 3:31 AM #
I love this idea! I spend hours of my week trying to figure out how to eat healthy. I also overplan and end up spending time on what to do with all the vegetables that I buy. Also The book might just be a godsend for me because I always try to cook ahead. Thank you Katie for your good ideas and your generosity. Kim
08.18.2017 at 3:44 AM #
I need help with dinner planning! With busy kids and work, we scramble too many nights to figure out what to eat.
08.18.2017 at 3:44 AM #
This looks great, can’t wait for your series, I work weekends always trying to find time on Friday/Mondays to prep for the following week.
08.18.2017 at 3:49 AM #
What a great helpful new segment! Looking forward to it!
08.18.2017 at 3:57 AM #
Would love to win!
08.18.2017 at 3:57 AM #
I make the same things over and over, so excited to check your blog out for more inspiration😘
08.18.2017 at 4:15 AM #
I’ve previously heard about this cookbook. It looks like one I’d love to add to my collection!
08.18.2017 at 4:20 AM #
This is much needed as I can never seem to get my act together!
08.18.2017 at 4:42 AM #
Our family already does meal planning (2 weeks at at time), but some weeks it just falls apart because, honestly, sometimes I’m just not in the mood to cook any of the things on our meal planner when I get home from work. I, too, feel like I cook the same things over and over, and would like to find some new favorites to add to the mix.
08.18.2017 at 4:50 AM #
Meal prep? Heck yes! This frazzled mom needs all the help she can get these days!
08.18.2017 at 4:52 AM #
I suffer from this! Definitely looking forward to your new series!
I find that I can do almost anything if my kitchen is clean (which is also a struggle), so I would say making sure that the counter and sink is clean and clear is a stepping stone to dinner success.
08.18.2017 at 4:54 AM #
I am really looking forward to this weekly email!! Thank you so much.
08.18.2017 at 5:01 AM #
I’m really excited about this new series! I sometimes have a hard time with meal planning. A boost like this will be great! Thank you!
08.18.2017 at 5:03 AM #
Would love some weeknight rescues that are not waiting in line at Sweetgreens! Haha!
08.18.2017 at 5:07 AM #
Love this! Both the book and the meal help!
08.18.2017 at 5:08 AM #
I carve out breakfasts, lunches, snacks when I Sunday meal prep with more flexibility for dinners.
08.18.2017 at 5:19 AM #
Can’t wait for the first Weeknight Rescue. Thank you Katie!
08.18.2017 at 5:47 AM #
Ready to sign up for this adventure. I am looking for all the help I can get.
08.18.2017 at 5:53 AM #
New series will be great. My best prep tip is to wash all fruit and vegetables when you get them home from the store. Then store appropriately.
08.18.2017 at 5:57 AM #
Sounds great! I’d love the book!
08.18.2017 at 6:04 AM #
I feel very lucky to follow your blog. I am a busy mom of 3 who loves to cook but I don’t often have the time or the time to come up with ideas! Thank you Katie for making my job as a mom easier!
08.18.2017 at 6:09 AM #
This plan sounds like exactly what I need. I wish I had a great strategy to share but I am struggling in this area.
08.18.2017 at 6:31 AM #
I’m also an RD and I love to see new healthy cookbooks written by dietitians! Being a new mom, I’m having to adjust the way I cook and I’m really excited to read your Weeknight Rescue feature and this cook book!
08.18.2017 at 6:32 AM #
I have such trouble deciding what to cook. Since I read cooking magazines and love to collect recipes, I keep an ongoing list of what to try next. Though I don’t always get to them, if helps inspire me when I’m unsure of what to make.
08.18.2017 at 6:51 AM #
Can’t wait for the new weekly feature!
08.18.2017 at 6:58 AM #
Your new series sounds great – I look forward to your recipes and ideas. I hope there will be vegetarian options sometimes. Thanks, Katie!
08.18.2017 at 7:02 AM #
I need this!!!
08.18.2017 at 7:25 AM #
This sounds great! I need all the help I can get .
08.18.2017 at 7:31 AM #
With school back in session, I really could use a good tweak to my dinner routine!
08.18.2017 at 7:39 AM #
Weeknight Rescue is a fantastic idea and Saturmorning is the perfect time to send it out! I am looking forward to the first one. Thank you!
08.18.2017 at 7:50 AM #
Very excited! Need to change it up a bit!
08.18.2017 at 7:51 AM #
I love to buy chicken breast and thighs in bulk and trim (and usually butterfly) them and then freeze them in marinades-so the only prep I need is to remember to remove them from the freezer a day or two ahead of time. This looks like a great book!
08.18.2017 at 8:13 AM #
I buy a rotisserie chicken and a jar of tomatilla sauce…make green enchiladas one night (with a salad with chicken skin croutons), next night we have chicken soup with broth from the bones and the rest of the chicken. I could probably stretch it out to chicken salad sandwiches as well. It’s an easy way to plan three meals as long as I have basics in the fridge (salad fixings, onions, carrots).
08.18.2017 at 8:16 AM #
I can’t wait to see your weeknight dinner ideas and the book looks great too!
08.18.2017 at 8:17 AM #
Looking forward for this new series.
08.18.2017 at 8:47 AM #
This sounds great! It is something I struggle with. I do try to spend Sunday afternoon prepping mason jar salads for my husband and my self and some type of casserole for lunch leftovers.
08.18.2017 at 9:39 AM #
We’re three weeks into school and the kids are already complaining about my dinner selections. It’s going to be a long year.
08.18.2017 at 9:51 AM #
Love having washed and prepped veggies in fridge!
08.18.2017 at 9:55 AM #
I’m also someone who can cook, but meal planning is a chore. I’m looking forward to this new feature of the blog.
08.18.2017 at 10:10 AM #
I have been trying to find a resource for prepping meals ahead of time on the weekend. This looks perfect!
08.18.2017 at 10:22 AM #
So excited for this! I love meal planning and prepping.
08.18.2017 at 10:51 AM #
The cookbook sounds great!
08.18.2017 at 11:19 AM #
Wow.. This new weekly email will be a blessing!
I’m thrilled that it will be healthy.
08.18.2017 at 11:35 AM #
Tip: I make all school lunches on Sunday night so they are ready to go all week. It’s so much more efficient to cut up veggies and fruits once and just portion it out. I’ve also found lunches are healthier this way. I can visually see 5 proteins, 5 dairies, 5 veg, 5 fruit, etc. and because it is all made I don’t ever feel the need to grab processed stuff in a rush to make lunch.
08.18.2017 at 12:34 PM #
Would love some new recipes!
08.18.2017 at 12:36 PM #
I’m so looking forward to this new series. As a busy mom of two growing boys, I need all the help I can get!
08.18.2017 at 12:58 PM #
Our family is excited to check out this new book!!
08.18.2017 at 1:06 PM #
Cooking is my #1 passion in life and it brings me so much pleasure and joy. Would be thrilled to add a new cookbook to my collection. Thanks so very much for the chance!
08.18.2017 at 2:14 PM #
Everyone I know cold use this cookbook! Looking forward to the weeknight rescue.
08.18.2017 at 3:08 PM #
Would love some weekend prep ideas
08.18.2017 at 4:18 PM #
This is exactly what l need. I’m in a deep rut these days. Can’t wait!
08.18.2017 at 4:23 PM #
Can’t wait to see what you have in store for us in Weeknight Rescue!
08.18.2017 at 7:36 PM #
I’m excited about your recipe rescue posts! Thank you!
08.18.2017 at 8:57 PM #
Love the idea for the new column and cookbook
08.19.2017 at 9:19 AM #
I am really struggling with menu planning lately! I hate thinking of what to cook. Can’t wait to have your help!
08.19.2017 at 2:19 PM #
This book looks wonderful. I’m retired but I cook everyday. Could use keep with prep because I don’t have the same energy at the end of the day. So I’m looking for ways to jump start meals.
08.19.2017 at 3:20 PM #
I’m excited for your new series. Thank you!
08.19.2017 at 5:50 PM #
Book looks great I hope I win
08.19.2017 at 8:07 PM #
Just what I need to make week nights a little less hectic.
08.20.2017 at 9:04 AM #
This book sounds awesome!!
08.20.2017 at 9:14 AM #
This book is right on time! It would be very useful and beneficial for my family of five.
08.20.2017 at 11:51 AM #
This sounds like a great help!
08.20.2017 at 5:51 PM #
Sounds like just what I need!
08.20.2017 at 7:33 PM #
I always seem to default to the same weekly meals so I’d love to mix in some new ideas. With a 3 year old and a 1 year old, if I don’t plan ahead, I regret it ! Planned ahead always results in a more healthy variety and a more organized prep!
08.21.2017 at 7:59 AM #
Planning ahead is the only way to stay on track during the week! If I stay on track all week, I can reward myself with some treats on the weekend… love it! Can’t wait to try your recipes!
08.21.2017 at 12:09 PM #
Amen!….and thank you for creating this much needed menu machine!
08.21.2017 at 7:13 PM #
I need this book to get myself more organized! Thanks.
08.22.2017 at 5:22 AM #
Love your site and tips. Some of the home delivery meals are fab but costly. Hopefully this cookbook and your website can provide the same ideas at a lower cost.
08.22.2017 at 9:58 AM #
This would be a great asset for my patients who need to lose weight and eat healthy.
08.22.2017 at 10:37 AM #
Cooking is my #1 passion in life and new cookbooks inspire me. I tweeted~ motherofpearl81
08.22.2017 at 5:45 PM #
This book looks really useful! I would love to give it a try:)
08.22.2017 at 6:02 PM #
My goal is to get healthy this Fall and start preparing all my meals at least 5 days a week. I haven’t felt well, so I have been eating unhealthy food most days. It’s easier, but it certainly doesn’t make me healthy. I’d love to learn about all your meal prep ideas and start planning my week!
08.22.2017 at 8:17 PM #
I need help – too much processed food on school nights with sports practices, etc
08.22.2017 at 10:02 PM #
This is an amazing idea!!! Thank you!!!
08.23.2017 at 5:01 AM #
Alice @ Hip Foodie Mom
Excited about your new series and this cookbook!! I would love to win a copy! Cheers!
08.23.2017 at 8:42 AM #
I really need to start for my health
08.23.2017 at 2:02 PM #
I could definitely use this!
08.23.2017 at 2:06 PM #
Would love to win this! THANKS!
08.24.2017 at 1:58 AM #
Great news! I can’t wait!
08.24.2017 at 5:39 PM #
Fingers crossed today is my lucky day! This mamma needs help getting back on track now that the kiddos will be heading back to school.
09.13.2017 at 2:54 PM #
I’m definitely excited about this meal plan, it sounds wonderful! I have wanted to try a meal plan for a while, but I just have a hard time getting organized enough. That also looks like such a wonderful cookbook, I would love to give it a try as well!