FREE WEEKLY MEAL PLANNERS (PRINTABLE AND DIGITAL)
Do you ever ask yourself what’s for dinner every day of the week?
You’re not alone — that’s why a weekly meal planner template is a great way to stay organized.
Meal planning saves time, reduces food waste, and keeps your grocery shopping stress-free.
Whether you use printable templates or prefer Google Sheets, we’ve got you covered with free downloads.
These free weekly meal plan templates are for personal use and come in both PDF format and editable versions.
WHY PLAN YOUR MEALS WEEKLY?
Without a plan, fast food often becomes the easy solution.
It’s costly and rarely offers healthy meals.
Let’s have a look at why you should plan your meals weekly.
Weekly planners help you:
Plan daily meals for the entire week.
Prepare home-cooked meals that your whole family will enjoy.
Save much time on last-minute cooking.
Spend less time deciding what to eat.
Meal planning is a good idea if you want to eat better and spend less.
It also helps reduce grocery store trips.
Use your planner to organize your meals, snacks section, and shopping list section for every day of the week.
FREE GOOGLE SHEETS MEAL PLANNER
This editable version is designed with a user-friendly interface and clear layout.
Included sheets:
✅ Meal Sheet – Fill out meals for breakfast, lunch, dinner, and snacks.
✅ Meal Planner – Enter your dates, select simple meals, and track servings.
✅ Shopping List – Create a grocery list section and check what you already have.
You can use different colours or various designs to personalize it. Duplicate sheets on a weekly basis for the entire month.
💡 Tip: Use the left-hand side for reminders or recipe ideas. It’s a great way to stay on track with your meal prep.
FREE PRINTABLE WEEKLY MEAL PLANNER (PDF FILES)
Prefer pen and paper?
This simple meal planner is perfect for those who love blank printable menu plans.
Included pages:
✅ Weekly Meal Planner – Plan daily meals for every day of the week.
✅ Daily Meal Planner – Includes a shopping list section and blank space for notes.
Each planner offers enough space for family members to jot down meal ideas and new recipes.
It comes in PDF files with black border and various styles. You can laminate it and use dry erase markers or a dry-erase marker for reuse.
Free printable meal planner templates are a great way to stay consistent with family meals.
HOW TO USE YOUR PLANNER EFFECTIVELY
For best results, plan your meals at the beginning of the week, preferably on Sunday afternoon.
Write down daily meals for each day of the week.
Add dinner recipes and simple meals that fit your lifestyle.
Check your pantry before grocery shopping.
Fill in your grocery list templates with missing items.
Use the left-hand side for notes or recipe ideas.
You can also use it as a food diary to keep track of the food you eat and your food consumption.
If you plan on a monthly basis, duplicate your sheets to create a meal plan calendar. Combine it with your to-do list or daily planners for extra organization.
PRINTABLE VS. DIGITAL: WHICH ONE TO CHOOSE?
| Feature | Printable Planner | Google Sheets Planner |
|---|---|---|
|
Best For |
Families & visual planners |
Busy users & digital planners |
|
Format |
PDF format |
Editable Google Sheets |
|
Use |
Write manually |
Type and edit digitally |
|
Bonus |
Works with dry-erase markers |
Reusable with different designs |
|
Layout |
Weekly & daily pages |
Interactive weekly menu planners |
|
Flexibility |
Requires printing |
Can duplicate for the entire month |
Pick the suitable template that best suits your lifestyle.
Both are free meal plan templates with ample space and various styles.
OPTIONAL UPGRADE: PREMIUM GOOGLE SHEETS MEAL PLANNER
Love the free version?
Try the Premium Google Sheets Meal Planner — an upgraded option for advanced meal prep and menu planning.
Included sheets:
✅ Meals Sheet – Plan breakfast, lunch, dinner, and snacks for the week.
✅ Ingredients Sheet – Customize your ingredient list based on selected meals.
✅ Weekly Meal Plan – Choose meals and servings easily.
✅ Shopping List – Auto-generated based on your plan.
✅ Unit of Measure – Adjust cups, grams, or other units.
This editable version saves much time and eliminates guesswork.
It’s perfect for a busy mom or anyone managing family meals.
CONCLUSION
Meal prep and planning are a great way to simplify your week. You’ll save much time and eat healthy meals daily.
Whether you prefer simple meal planners or elaborate meals, this free weekly meal planner template helps you organize your entire week.
Print it or use the editable version in Google Sheets — whichever works best for your whole family.
Start today with your free meal planner, explore different colours, and enjoy happy meal planning!
Important: This post is for informational and educational purposes only. This post should not be taken as therapy advice, financial advice or used as a substitute for such. You should always speak to your own therapist or financial advisor before implementing this information on your own. Thank you!
