14-Day Meal Plan (with a Printable Shopping List!)

Need inspiration to use those pantry staples? This 14-day meal plan will use all the beans, canned foods and frozen items you have on hand.

Like us, you probably have a pantry stocked with those buy-one-get-one bargains like canned beans or pasta in all shapes and sizes. Or maybe a refrigerator full of condiments that you used for one recipe but then forgot about. Get ready to transform those extras into tasty and delicious meals. The 14-day meal plan below will help you make the most of what’s already in your kitchen. Yes—the meal plan even includes leftovers!

Here’s what to keep in mind:

  • The recipes below are made with mostly kitchen staples. You might have to pick up some fresh fruits and vegetables, though. Thankfully many stores are offering grocery delivery and/or pickup.
  • Every meal contains breakfast, lunch and dinner and focuses on comfort foods the whole family will love. Feel free to alter the recipes to fit your dietary needs.
  • Keep in mind, you don’t have to make every meal listed. Feel free to pick and choose the recipes that work with what you have on-hand.
  • You can also substitute ingredients. For example, if a recipe calls for onions but your store was sold out, use onion powder instead. Need egg whites but don’t want to waste eggs? No problem, unless the recipe is egg white specific (like angel food cake or meringue) just use one whole egg for each egg white.
  • Another thing to remember as you read through this, the meal plan is for a family of four. Adjusting is a snap though, most recipes are easily increased or decreased with simple math.

Print this grocery list PDF to see what’s already in your inventory. Then, plan to purchase the rest at the grocery store.

DAY 1

Taste of Home

Breakfast

Cook: Start your day with this recipe Fruity Baked Oatmeal. Reserve half for Day 3.

Packed with whole grains, this versatile recipe is super easy to make. You can substitute any milk in your fridge (or use evaporated from your pantry) for the 1 cup fat-free milk listed without changing the texture. While this recipe is loaded with fresh fruit, dried fruit works too! No blueberries? Use strawberries! Anything goes for this recipe.

Lunch

Cook: Make a double-batch of this protein-packed Herbed Tuna and White Bean Salad will go along way to keeping you satisfied until dinner.

Use any greens you have on hand, you don’t have to use arugula. You can even mix all the ingredients ahead to toss with the lettuce just before serving, to save time and let the flavors meld.

Dinner

Cook: Tonight’s dinner is this yummy slow-cooked Hamburger Supper.

You can use up those frozen patties or make your own with ground beef.

Prep: If you have a frozen chicken or turkey stashed, now’s the time to start thawing it for later in the week.

DAY 2

Taste of Home

Breakfast

Cook: Treat yourself to a yummy dish of yogurt with fruit and a drizzle of honey. Save some leftovers for Day 9.

Psst! We have some great mix-in ideas you can probably find in your pantry.

Lunch

Cook: Finish up the salad from day 1.

Need a change of pace? Try a simple sandwich like this Peanut Butter, Honey & Pear Open-Faced Sandwiches. While these are best on a sturdy, whole grain bread there’s no shame in using whatever bread you have on hand.

Dinner

Cook: Whip up a double batch of this Hearty Minestrone Soup, and freeze half for lunches next week.

Freezing soup is simple. To avoid cracks and spills, remember to not to overfill or underfill the container. When storing soup, leave about ½ in. of headroom in the vessel.

DAY 3

Taste of Home

Breakfast

Cook: Warm up a serving of Baked Oatmeal from day one and serve it with a splash of milk or cream.

No time to warm it up? No worries, this baked oatmeal is great cold too. It tastes like a fruity, oatmeal brownie—but healthy-ish. Yum.

Lunch

Cook: Serve this Ultimate Grilled Cheese for a satisfying, easy meal.

The cheese mixture can be made ahead so all you have to do is assemble when it comes time to fire up the pan.

Dinner

Cook: Roasted Kielbasa & Vegetables is what’s on the menu tonight. Double the veggies on a separate sheet pan to have for lunch another day.

Don’t get too hung up on the specific types of vegetables listed in the recipe. If you can’t find one or it’s just not a vegetable you care for, substitute one you do like.

DAY 4

Taste of Home

Breakfast

Cook: Make this Sausage and Egg Casserole.

Eggs are generally inexpensive and their long shelf life makes them a great staple to have on hand. Whip them up with some sausage and cubed bread. This recipe makes 10 servings, plenty to have leftovers for breakfast another day.

Lunch

Cook: This Dilly Chickpea Salad is divine on whole grain bread. Reserve some of the mixture for another day’s lunch.

When you shop, check the reduced produce rack for great savings on super-ripe tomatoes, banana-bread ready bananas or other ready-to-use-today fruits and veggies.

Dinner

Cook: Your family will rave over our Favorite Baked Spaghetti casserole recipe. Reserve half for Day 7.

It comes together in a snap with simple ingredients like jarred sauce pasta sauce and Parmesan cheese. Bonus: It’s even tastier as leftovers!

DAY 5

Taste of Home

Breakfast

Cook: Enjoy your leftover Sausage and Egg Casserole.

If you need to stretch it to feed a couple of extra guests simply dice it up and serve it wrapped in a warm tortilla. Instant breakfast burrito without the fuss. No tortillas on hand? Make grilled sandwiches by layering the eggs with cheese between slices of bread. Your guests will think you’re a genius.

Lunch

Cook: Add cooked quinoa to your leftover roasted veggies from Day 3.

Packed with protein, this super-grain makes an easy, balanced meal out of tasty leftovers.

Dinner

Cook: As pretty as it is tasty, this Tuna Crescent Ring is sure to please.

Toss up a fresh salad to and you have a complete meal in under 30 minutes!

DAY 6

Taste of Home

Breakfast

Enjoy a Quinoa Breakfast Bowl with the extra quinoa you cooked up yesterday.

These whole-grain bowls are a great way to use up little bits of fruit (fresh or frozen).

Lunch

Finish up the chickpea salad from day 4. Serve it with some carrot or celery sticks for extra crunch.

Dinner

Soups on tonight! Kick back and enjoy homemade minestrone soup from day 2.

DAY 7

Taste of Home

Breakfast

A double batch of this Baked Blueberry Pancake recipe will feed hungry bellies this week.

Feel free to make one with blueberries and another with chocolate chips for a special treat.

Lunch

Your Baked Spaghetti leftovers from day 4 will be perfect for lunch today.

We’ve pulled together microwaving tips to help keep that pasta tasting as fresh.

Dinner

Cook: Today is bird day, Follow this guide for how to how to cook a turkey. If you didn’t have a turkey in your freezer a roasting chicken will work for this meal plan (or even a couple rotisserie chickens). We’ve added a roasting bird to the grocery list for you, just be sure to adjust your list accordingly.

Whip up these ultra-creamy mashed potatoes and serve your favorite veggie on the side. Save half the potatoes for later this week.

DAY 8

Taste of Home

Breakfast

Use some of the yogurt and create a breakfast smoothie out of whatever fruit you have on hand.

We have several healthy options to inspire you and help you use up those tidbits hanging around. Smoothies are so versatile and are truly the ultimate grab-and-go breakfast.

Lunch

Grab some English muffins and throw these Mini White Pizzas together in a snap.

Lightly toast your muffins before adding the toppings if you like your pizza a little crispy.

Dinner

A couple jars of sauce and bag of frozen meatballs make Slow-Cooker Meatball Stew a pantry friendly meal that’s not just easy, but super tasty too. Reserve half for Day 10.

No jars of sauce on hand? Use canned tomatoes to make a Quick Marinara instead.

Meal prep: While dinner cooks, stir up a batch of Peanut Butter and Jelly Overnight Oats. Make a double batch to serve for breakfast another day.

This recipe is so pantry friendly! Feel free to swap in almond butter for the peanut butter or maple syrup for the honey. After you stir, it’s going to seem really liquidy and that’s okay. It thickens up in the fridge overnight.

DAY 9

Taste of Home

Breakfast

Serve your overnight oats with a pretty swirl of jam.

If you find the jam is really “jammed” from being in the refrigerator, give it a 20-second zap in the microwave. That’s just enough to loosen it up for the perfect drizzle.

Lunch

Use leftover cubed turkey or chicken in this Cantaloupe Chicken Salad with Yogurt Chive Dressing.

Cantaloupe has been pretty plentiful at local markets but if you can’t find a good one, honeydew will work great too. No melon? Try apples!

Dinner

Cook: Your leftover mashed potatoes will come in super-handy for these Potato Puffs. They’re the perfect side dish to crispy, breaded Dijon Pork Chops.

Any brown mustard will be delicious in this recipe. No mustard in your house? No problem! Use mayo or ranch. This recipe can take the swap with ease.

DAY 10

Taste of Home

Breakfast

Grab that half-eaten jar of salsa from the back of the fridge for this Picante Omelet Pie. Reserve half for another day’s breakfast.

It bakes up in just 20 minutes and makes enough for 2 days.

Lunch

Warm up those meatballs from day 8 for a nice hot lunch.

Take a minute and scour the fridge to see what else you can add to your meal. Any leftover cooked veggies hiding in the back corner will make help balance the meal.

Dinner

Pull out your handy Instant Pot for tonight’s Pressure-Cooker Char Siu Pork.

Don’t have a pressure cooker? Check out the slow cooker directions.

Slightly sweet with a hint of spice, this dish is best served over a bed of hot rice. After dinner, divide the leftovers into individual containers. Having lunch ready to pop into the microwave takes the pressure off hectic days.

DAY 11

Taste of Home

Breakfast

Use up your stash of potatoes by making a batch of home fries to serve alongside the leftover Picante Omelet Pie from yesterday.

They’re extra tasty with the bacon but feel free to leave it out.

Lunch

Quesadillas are a fun addition to any menu.

Beans give them a quick protein and fiber boost and warm melty cheese holds the layers together. Perfect for a snack too.

Dinner

The Hearty Cabbage Soup recipe starts off with a can of sweet pepper soup, a huge flavor punch. Make a double batch to serve for lunch. Toast up the English muffins for a side.

If you can’t find it, grab a can of ready-to-serve tomato basil soup instead. The flavor profile is a bit different, but the end result is still delicious. Cabbage is inexpensive and makes a great filler for veggie-packed soups.

DAY 12

Taste of Home

Breakfast

Simple scrambled eggs and any fresh fruit you have leftover will make a healthy protein-packed breakfast.

Lunch

Cook: Char Siu Pork from day 10 is waiting for you today.

Dinner

Grab those condiments from the back of the fridge for this Speedy Salmon Stir Fry. Substitute a quarter teaspoon of ground ginger for the fresh if you don’t have any on-hand.

Pro tip: Fresh ginger freezes really well. Keep a finger on hand and grate it straight from the freezer for recipes like this one.

DAY 13

Taste of Home

Breakfast

Cook: Keep it simple with some peanut butter toast.

Make it special with a drizzle of honey or maple syrup and a pinch of sea salt.

Lunch

Cook: Your Cabbage Soup is lunch today.

Some leftovers are just better after a day or two and this soup is no exception to that. Sprinkle the top with a bit of grated Parm for an added pop of flavor.

Dinner

Cook: Breakfast for dinner—aka—brinner! A hearty Sweet Potato and Egg Skillet is a great meatless meal that’s as delicious as it is nutritious.

You’ll get your entire day’s vitamin A in this meal.

DAY 14

Taste of Home

Breakfast

Cook: Last night’s dinner makes this morning’s breakfast a breeze.

Whip up your favorite coffeeshop copycat beverage as a special treat.

Lunch

Quesadillas are what’s for lunch today. If you have additional leftovers, try incorporating them into your dish—whether that means stuffing them into the tortilla or serving it with a side.

Take a few minutes to jot down which recipes were your favorite from this meal plan. Double-check your pantry and make note of what you need to restock, that way you’ll be able to zip through the store without forgetting anything.

Dinner

Cook: Bake up some garlic bread to sop up the sauce in this Weeknight Ravioli Lasagna.

You’ll have plenty of leftovers to start your next two weeks strong. Add a fresh salad to round out the meal.

To find more meal plans, along with prep ideas and strategy, check out our meal plan guide.

Easy Desserts with 5 Ingredients or Less
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Sher Castellano
Sher Castellano is the plant-based chef, endometriosis advocate and former health coach behind the award winning blog With Food + Love. Sher creates recipes to help you feel better, and explores topics of chronic illness, women's health and infertility with her honest writings. With Food + Love was a finalist in the 2015 Saveur Magazine Food Blog Awards.
Sue Stetzel
Sue has been working with Taste of Home since 2011. When she isn’t writing, she’s answering your burning cooking questions and working with our team of Community Cooks. She spends her free time cooking, crafting, and volunteering for various organizations in her home town.