Free Printable Weekly Meal Planner Template

This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

Take the stress out of meal planning with our free weekly meal planning template. Never wonder what's for dinner again with this download!

Save $10,000 a year on food.

Learn my special time and money saving meal prep system with an exclusive discount to my app, Dinner Prep Pro (enrolment closes Sept. 8th!)

What's in this Post

• Benefits of Meal Planning
• How to Use the Meal Planning Template
• Tips for Successful Meal Planning
• Download the Free Meal Plan Template
• Creating a Grocery List Using the Template

Benefits of Meal Planning

Looking to get started with weekly meal planning? You've come to the right place! With the right preparation and mindset, you'll be meal prepping in no time.

First things first – why should you meal prep?

• Saves time: You won't have to waste valuable time thinking about what to make after a long day of work or school. Plus, you can get all your prep done on a Sunday, saving you valuable hours on busy weekdays.
• Saves money: If you know what you're going to make in advance, you can make smarter shopping lists with overlapping ingredients so you're not spending a bunch of money on ingredients you won't use up. You'll also be less tempted to grab takeout or order in – which can add up if you're doing it more than once a week.
• Saves you stress: You won't have to stress about what to make for dinner that night or worry about getting home quickly to whip up a complicated meal. You can relax and avoid stress knowing there's a yummy meal waiting for you at home!
• Promotes a healthy lifestyle: You're more likely to eat something nutritious if there are healthy meals waiting in the fridge at home. Why throw a frozen pizza in the oven when there's something delicious and nutritious ready to be eaten instead?

How to Use the Meal Planning Template

My weekly meal planner template is super easy to use. Here's how to use it:

1. Download my free printable meal planner template: It's available in PDF format, so all you have to do is click here, download it and print it off.
2. Do an inventory of your fridge and pantry: Take a look in your pantry, fridge and freezer to see what you already have on hand and what you may need to use up.
3. Refer to your list of primary recipes: I recommend having a document of all your favourite recipes to choose from – these can include your favourites from Pinterest, new recipes you want to try and even options from your family's recipe binder. Cross-reference the list of these dishes with the ingredients you already have.
4. Fill out your weekly meal plan template: Once you know what ingredients you have and an idea of what you want to make, write in what meal you'll be having for each day of the week. Make sure you check your calendars and add in any days you know you'll be out.

For more tips on meal planning in general, check on my guide on How to Create a Meal Prep Plan. Don't forget to check out my Meal Prep Template either if you are interested in simplifying your meal prep routine.

Tips for Successful Meal Planning

Feeling a bit overwhelmed? Don't be! There are tons of ways you can set yourself up for success for happy meal planning. Here are some of my top tips and tricks:

• Keep it simple: You don't have to plan out all your daily meals for the entire month. Start with planning out your dinners, then gradually add in breakfasts and lunches (or repurpose your dinner leftovers to eat for lunch the next day).
• Repurpose ingredients: This will save you time and money! When you're menu planning, try and choose recipes that use some of the same ingredients. So if you're making a recipe that uses half a red pepper, try and add another recipe to your weekly dinner planner that also includes red pepper.
• Pick a time that works for you: You don't always have to do your meal prep on a Sunday – maybe a Monday start, Tuesday or Wednesday works better for your schedule. No matter what day you choose, try and stick to that time to help yourself develop a routine.
• Stock your pantry and freezer: Stock up on pantry essentials like spices, seasonings, cooking oils and more. It's also a good idea to freeze produce on sale like chicken or beef. You can even keep a batch of freezer meals ready to go for those extra-busy days.

For more detailed tips, you can check out my guide on Meal Prep for Busy People.

Download the Free Meal Plan Template

Ready to get started? You can download my free printable weekly meal planner here.

Get Your Meal Planner Template

Download this meal planner template to plot out your breakfasts, lunches and dinners for the week!

Creating a Grocery List Using the Template

Now that you've created your daily meal planner, it's time to create your grocery list. You should have already taken stock of what you already have at home when developing your weekly menu planner, so now all you need to do is go grocery shopping for the items you don't have.

Here are some steps to follow when making your grocery list:

1. Figure out what ingredients you need from your weekly menu plans.
2. Add everything you need to a Word doc or Notes doc on your phone.
3. Organize your list by category so you can check things off as you move through the store.

Check out my post on How to Make a Grocery List FAST for more tips and tricks.

If you want a downloadable grocery list for your own personal use, I recommend signing up for my 5-Day Meal Prep Challenge – it includes several free printables including a grocery list template.