Weekly Meal Planner Template
A free reusable weekly planner: a 7-day meal grid, a grocery list sorted by store section and a weekly prep schedule — as a 4-page printable PDF and an editable spreadsheet.
Send me the weekly planner →Free · instant download · no credit card
What’s inside
- Weekly Meal Planner — breakfast, lunch, dinner and snacks for 7 days
- Grocery List — sorted into store sections with tick boxes
- Weekly Prep Schedule — what to prep, when, and for which meals
- 4-page printable PDF (cover plus the three templates)
- Editable spreadsheet (.xlsx) — opens in Excel, Apple Numbers or Google Sheets
What you fill in
Your meals for each day of the week; The groceries you need, by store section; Your prep tasks and the day you will do them.
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Who it’s for
Questions
Is it free?
Yes. Enter your email and both files are available on the next page, with the link also emailed to you.
Which apps open the spreadsheet?
Microsoft Excel, Apple Numbers and Google Sheets (File → Import).
Does it come with meal ideas?
No. It is a blank template for your own meals.
Can I print it every week?
Yes — it is designed to be reused for your own household.
About these products. These are blank planners, journals, templates and logs for your own planning and record-keeping. They contain no medical, dietary or nutrition advice, set no targets and make no recommendations. For advice about your own diet or health, speak to a qualified professional.