Type the items you need, or leave empty lines to write on.
Making the PDF…
About the meal planner
Planning meals for the week saves money, time and the daily "What's for dinner?" question. This maker prints a clean weekly meal planner — the seven days across, your meals down the side — with a notes box for ideas and leftovers, and a matching grocery list page.
Change the meals to fit your family (add "Lunch box" or "Dessert", remove "Snacks"), and type your shopping list straight onto the grocery page — or leave empty lines to write on by hand.
How to use it
- Change the title and the meals if you like (one per line)
- Choose the day the week starts on
- On the grocery list, write headings ending with ":" and the items under them — empty lines become lines to write on
- Pick the colours and the heading style
- Press Print or Download PDF
How to plan your meals in 15 minutes
- Check the calendar. Busy evening? Plan something quick or leftovers.
- Look in the fridge and pantry first and use what you already have.
- Pick a theme for each night — Pasta Monday, Taco Tuesday, Soup Thursday — so you are never stuck.
- Cook once, eat twice: plan a big dish and use the leftovers for lunch.
- Write the shopping list from the plan, sorted by aisle.
Grocery list sections
Writing the list in the order of the shop saves walking back and forth. A good order:
| Section | Examples |
|---|---|
| Fruit & vegetables | apples, bananas, onions, salad, tomatoes |
| Bakery | bread, wraps, rolls |
| Meat & fish | chicken, mince, salmon |
| Dairy & eggs | milk, cheese, yogurt, eggs, butter |
| Pantry | pasta, rice, tins, oil, spices, cereal |
| Frozen | peas, ice cream, frozen fruit |
| Household | washing-up liquid, paper towels |
Frequently asked questions
Is the meal planner free?
Yes. No sign-up, no watermark. Print it every week.
Can I type the meals in before printing?
The planner page is made to be filled in by hand, so you can change your mind. The grocery list can be typed: write the items and they print with a tick box next to each.
Can I change the meals?
Yes. Type any rows you want, one per line — for example "Breakfast", "School lunch", "Dinner", "Dessert". Up to eight rows fit on the page.
What paper sizes are there?
US Letter and A4. The planner prints in landscape and the grocery list in portrait, in one PDF.
How do I save ink?
Choose Black and white in the colours.
Good to know
- The day names print in the language of this page
- Your meals and grocery list are saved in this browser for next week
- Nothing is uploaded — the PDF is made on your device
Related tools
- Printable Weekly Planner — plan the whole week
- Printable Checklist — any list with tick boxes
- Chore Chart Maker — chores for the kids
- Printable Calendar — a monthly calendar
- Expense Splitter — share the cost of groceries with roommates
