milquetoast
milque-toast
adjective
Lacking courage or spirit; timid, unassertive, and easily intimidated.
"He was too milquetoast to stand up for himself."
noun
A timid, unassertive, or easily intimidated person.
"Don't be such a milquetoast; speak your mind!"
Thesaurus
Synonyms: sissy, milksop, pansy, pantywaist