Made for PaperOpen studio
Meal planner

Seven days of meals, and the list that follows from them.

Breakfast, lunch and dinner for every day of the week, with a grocery list beside it — because the list is the reason meal planning saves you anything.

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Download the meal plannerReady-made PDF — no signup, no watermark.
Letter A4

Week of

Weekly meal planner
DayBreakfastLunchDinner
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Why this one

A meal plan without a shopping list is a wish. Putting the two on the same sheet means you write the list while you are deciding the meals, which is when you actually know what you need.

The planner is undated, so it works for any week. Write the week at the top if you are keeping them.

How to use it

  1. Fill in dinners first — they are the meals most likely to need shopping for.
  2. Add breakfasts and lunches, reusing ingredients you have already listed.
  3. Write the grocery list as you go, not afterwards.
  4. Take the sheet to the shop, or photograph the list column.

Printing it

The PDF above is already sized for Letter and A4 — download it and print as many copies as you like. To print straight from this page instead, use the print button and choose portrait orientation at 100% scale; the navigation and explanatory text are hidden automatically. The print guide covers the settings that cause most problems.

There is no watermark, no signup, and no limit. If you are printing a stack to keep, 120 gsm paper takes pen pressure without showing through.

Common questions

Does it cover all three meals?
Yes — breakfast, lunch and dinner for each of the seven days, with the grocery list running alongside so you can build it as you plan.
Is there space for snacks or notes?
The grocery column runs the full height of the sheet, so there is space at the bottom for anything that is not a meal — snacks, staples you are low on, or a note about what to defrost.
Which day does the week start on?
Monday, matching the weekly planner. If you shop at the weekend, plan the week ahead on the same sheet you take to the shop.

Other templates

  • Blank calendar — Seven columns, six rows, no dates. Fill in the month yourself.
  • Weekly planner — All seven days with a priorities block and space for notes.
  • Daily planner — An hourly schedule from 6 AM to 9 PM, with priorities above it.
  • Habit tracker — Twelve habits across thirty-one days, in one grid you tick.
  • Chore chart — Twelve tasks across seven days, sized to live on a fridge.
  • To-do list — Two columns of checkboxes with room to write a real sentence.

Need something dated instead? Every monthly calendar is free too, and the weekly planner pairs well with the daily sheet.