Stop deciding what is for dinner at 5pm. Get a done-for-you five-day plan of protein-packed dinners and the grocery list that matches it, sent straight to your inbox.
Kept Simple's free 5-day dinner plan gives you five high-protein weeknight dinners and one matching grocery list. Most meals take 30 minutes or less, each recipe shows its protein and prep time, and there are swaps for picky eaters and leftovers. The printable PDF arrives by email.
Most weeknight stress is not cooking. It is the deciding. This plan makes the week's decisions once, so you shop in one trip and cook without thinking.
About an hour on Sunday turned into a week you do not have to think about.
Seven dinners, one grocery list and a 20-minute prep setup for a full week.
Three clean cards to print, cook and keep, from the full set.
Before you start
It is general meal-planning content, not individualized nutrition or medical advice, and it is not built for a specific medical diet, allergy protocol or therapeutic plan. Use a qualified professional for individual dietary needs.
For a full seven-dinner week and a short prep routine, try the free Meal Prep Starter. For reusable recipe cards instead of a fixed five-day plan, try the free Recipe Cards sample or the $12 Recipe Card System.
Checked on 9 October 2026: this plan and the contents listed on this page. The recipes have not been tested for every dietary need or kitchen setup. This plan is about planning convenience, not health outcomes.
Five high-protein dinners, one matching grocery list, protein and prep time on each recipe, plus swaps for picky eaters and leftovers.
Most of the meals take 30 minutes or less.
Enter your email on this page and the printable PDF is sent to you through Kit.
Yes. The plan is free.
No. It is general meal-planning content. Individual dietary or medical needs should be handled with a qualified professional.