Free weekly meal planner
Plan the week's meals on one page, then turn it into a grocery list.
No signup. No watermark. Free.
About this document
A weekly meal planner puts breakfast, lunch and dinner for all seven days on one page. The days start filled in so you're editing instead of setting up, and when the week is decided you can start a grocery list from it without retyping the week.
When to use it
- The 6pm "what's for dinner" question keeps costing you a takeout order.
- You shop once a week and want the list to come from an actual plan.
- Someone in the house cooks on different nights and needs to see the week.
Getting it right
- Plan the hard nights first — the late ones — and let the easy nights absorb leftovers.
- Write what you'll actually cook, not what you'd like to be the kind of person who cooks.
- Leave one night blank on purpose. A plan with no slack gets abandoned by Thursday.
It's a plan for your week, not nutrition guidance. It doesn't count calories or macros and it makes no dietary or health recommendations.
Common questions
- My week starts on Sunday.
- Reorder the rows — the day names are ordinary text you can edit. Rows start on Monday only because one of the two had to come first.
- Does the grocery list fill itself in from my meals?
- No, and that's deliberate. A tool can't know that "chicken tacos" means six ingredients in your kitchen, so guessing would put things on your list you don't need. The week and household carry over; you write the items.
- Can I add snacks or a fourth meal?
- The Word version is editable — add a column and it prints the way you set it up.
This tool provides general information and document preparation, not legal advice.