Meal Planning
Healthy 4 Week Meal Plan
$ 19.99 USD
Simplify your life and maximize your budget with this 4 Week Meal Plan! I’ve compiled my best easy and healthy recipes into an organized calendar so you don’t have to plan any meals for an entire month! Better yet, this 118 page eBook has a 4 week meal plan AND grocery lists ready to print, as well as my best meal prep tips to save you even more time in the kitchen. Feeding your family has never been easier!

Additional information

Simplify your life and maximize your budget with this 4 Week Meal Plan! I’ve compiled my best easy and healthy recipes into an organized calendar so you don’t have to plan any meals for an entire month! Better yet, this 118 page eBook has a 4 week meal plan AND grocery lists ready to print, as well as my best meal prep tips to save you even more time in the kitchen. Feeding your family has never been easier!

What’s Included in your Weekly Healthy Meal Plan

  • 28 days of breakfasts
  • 28 days of lunches
  • 28 days of dinners
  • 4 weeks of snacks/desserts
  • 4 complete printable grocery lists
  • 4 pages of meal prep tips
  • Over 40 of Ka Pai Cooking’s best healthy recipes

Questions About This Meal Plan

What makes your meal plan different from other meal plans?

  1. You don’t cook dinner every day: even with simple meal prep on Sunday, there still isn’t enough time (or energy!) to cook dinner every day. Trust me, I know! I wanted to make sure you got a variety of home-cooked meals without the hassle of being in the kitchen every day.
  2. I planned ALL your meals: instead of giving you delicious dinners and then expecting you to fend for yourself the rest of the day, I went all in! I’ve planned out ALL your meals for an ENTIRE MONTH, including snacks and desserts, so all you have to do is cook.
  3. You use EVERY ingredient: not only do you get variety in your diet, but you don’t waste anything! I counted every egg and every cup of milk to make sure you’re making the most of your budget and your fridge space.

How many people does your meal plan feed?

I wrote this eBook for two people. If your household looks different, it’s easy to adjust. For example, if you have two adults and two children (at least 4 or older), double your grocery lists and every recipe in the guide.

Do I have to cook every day?

Nope! Even as a food blogger, I don’t enjoy cooking every day, so I spaced out the recipes so you’re only cooking dinner 3-4 times a week and enjoying leftovers. Maybe one day you make a new lunch instead of a new dinner, but you’re not spending hours the kitchen.

Do I have to make every recipe in my meal plan?

Nope! If you only want your dinners planned out for a month, that’s fine too! I included a variety of cuisines, proteins, and cooking styles to keep things fun and interesting. If you choose to only use a portion of the meal plan, I suggest putting together your own grocery lists.

Will my grocery lists work at any grocery store?

Yes! I’ve been able to find most, if not all, ingredients at almost any store. There are a few ingredients each week marked with a “W” that I suggest purchasing at Walmart because they’re more affordable, but you can shop at your favorite grocery store – even Amazon if you wanted!

Does this 4 week meal plan support dietary needs?

Most of my recipes are either naturally gluten-free or easily adaptable for gluten-free diets. Some of the recipes included can be adapted for dairy-free diets. I’ve also included a few vegetarian and vegan recipes as well. As always, any substitutions made by the reader are at the reader’s discretion and Ka Pai Cooking is not held liable for any adverse reactions or health complications. Full disclosure is included in the meal plan.

Are there nutrition facts included in my meal plan?

Yes and no. I didn’t list the nutrition facts in the PDF, but every recipe is straight from the blog and all my recipes have nutrition facts! All you have to do is click the stars below each title in your meal plan and you will be redirected to the recipe on the blog.