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Meal plans for one or two
One Cart, One Week.
The 28-Day Meal Plan
US$25.00
One-time purchase · Printable PDF by email · No shipping
Use more of what you buy. Plan your week around groceries you can use across several meals.
- 28 days of breakfasts, lunches, dinners and snacks
- 81 recipes counted week by week, with some repeats
- 4 matched weekly grocery lists for one or two people
What you get
One 46-page printable PDF, with 28 days of meals and grocery quantities for one or two.
Digital delivery
Your PDF download link arrives by email after payment. The link allows up to five downloads. Save a copy of the PDF to your device for future use.
Make the cart work for you
What will you do with the rest?
A recipe calls for a few spoonfuls of yogurt. Another needs half a bag of spinach. By Friday, both can still be sitting in the fridge.
Start with a week of meals that share groceries. Shop from one list, then see where those ingredients go as you cook through the week.
See what’s in the plan
Inside the 46-page PDF
Four weeks, planned.
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Start Here guide
Pick a week, choose your quantities and find the pages you’ll use first.
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Four weekly menus
See breakfast, lunch, dinner and a snack for all 28 days. Tap a day to open its recipes.
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Weekly grocery lists
Shop from the column for one person or two. Check pantry staples before you go.
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Ingredient reuse maps
See which meals share ingredients and how much the week calls for.
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Daily recipe pages
Get ingredient amounts, steps and estimated times for each day’s meals.
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Eight planned flex dinners
Two dinners per week are already assigned, so every night has a meal on the menu.
Week 1 ingredient map
Plain Greek yogurt
- Berry-yogurt oats × 2300 g
- Apple and Greek yogurt100 g
- Chickpea wrap dressing50 g
- Lemon chicken sauce × 250 g
Grocery list total500 g
How it works · From Week 1
One tub of yogurt.
Six servings.
Week 1 puts a 500 g tub of plain Greek yogurt to work across six servings for one person.
- Shop the right amount. The Week 1 grocery list calls for 500 g for one person and 1 kg for two.
- Know where it goes. Two oat breakfasts, an apple snack, wrap dressing and two servings of lemon chicken sauce use the full amount.
Quick start
Plan. Shop. Cook.
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Open the menu
See the whole week on one page, from Monday’s oats to Sunday’s flex dinner.
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Shop the list
Check what you already have, then follow the grocery quantities for one or two.
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Cook the day
Tap a day on the menu for ingredient amounts, directions and estimated times.
Digital delivery
Download after checkout.
Print the pages you use
The PDF is sized for US Letter paper.
Keep it on your phone
Open the PDF and tap from the weekly menu to the day’s recipes.
One-time purchase
The full 28-day plan is a single PDF.
One downloadable PDF
Weekly menus, daily recipes, grocery lists and ingredient maps in one file.
Before you buy
Frequently asked questions.
What do I get?
One printable 46-page PDF with 28 days of meals, four weekly grocery lists and four ingredient reuse maps. The 81 recipe count is tallied week by week, so it includes recipes that appear in more than one week.
How do I cook for two?
Shop from the two-person column. Recipe amounts serve one unless the recipe says otherwise. Double the ingredients for two people and use a pan that fits both portions.
What’s a flex dinner?
Each week has two flex dinners with meals already assigned. In Week 1, they’re a black bean and pepper rice bowl and a baked potato with black beans and cheddar.
Is this a subscription?
It’s a one-time purchase of the full PDF. You get the download link by email after payment.