In short: Plan a week of meals with this free printable meal planner: custom meals, calorie, protein and water columns, grocery list sections and a daily food log page with macros.
How to plan your meals for the week
- Set your daily calorie goal (or 0 to hide the column), protein goal and water target.
- Edit the meals to match how you eat — e.g. add “Pre-workout” or remove “Snacks”.
- Plan the week on the printed sheet, then write ingredients into the grocery list sections before you shop.
- Use the daily food log page to record what you actually ate, with calories and macros.
Meal planning tips
- Cook once, eat twice — plan dinners that make leftovers for the next day's lunch.
- Theme nights — Meatless Monday, Taco Tuesday, Stir-fry Friday make planning faster.
- Shop your kitchen first — check what you already have before writing the grocery list.
- Prep ahead — wash and chop vegetables and cook grains on the weekend.
About calorie goals
Calorie needs depend on age, size, activity and goals. Use the planner to track the targets you've set with a doctor, dietitian or a calorie calculator you trust. This planner is a tracking tool, not medical or nutrition advice.
Frequently asked questions
How do I make a weekly meal plan?
Choose your meals, plan each day on the grid, then write ingredients into the grocery list sections before you shop.
Can I use it as a food diary?
Yes. Turn on the daily food log page to record time, food, portion, calories, protein, carbs and fat.
Can I hide the calorie column?
Yes. Set the daily calorie goal to 0 and the column disappears — useful for simple family meal planning.
Can I track macros?
The daily food log page has protein, carbs and fat columns. Add a protein goal to show protein on the weekly plan too.
Can I plan meals for a family?
Yes. Set the calorie goal to 0, keep Breakfast/Lunch/Dinner, and use the grocery sections for the weekly shop.
Is it free?
Yes, free with no sign-up.