Meal plan template
A weekly meal plan with breakfast, lunch, dinner and snacks, plus a grocery list.
- ๐บ๐ธ US format ยท Letter size
- Free
Pick your options and the preview updates. The file opens in Excel, Google Sheets or Numbers.
The file is built in your browser. Nothing is uploaded or saved.
Sheets
- How to use
- Meal plan: date and day x breakfast, lunch, dinner (and snacks), first day filled as an example
- Grocery list: category, item, quantity, store, done, notes, plus bought / total
Color key
- Yellow cells: fill these in
- Blue cells: formulas, leave them as they are
- Gray rows: examples you can delete
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Weekly meal plan
| Date | Day | Breakfast | Lunch | Dinner |
|---|---|---|---|---|
| 2026-10-19 | Mon | Oatmeal with berries | Turkey sandwich, apple | Chicken stir-fry with rice |
| 2026-10-20 | Tue | |||
| 2026-10-21 | Wed |
Grocery list
| Category | Item | Quantity | Store | Done | Notes |
|---|---|---|---|---|---|
| Produce | Apples | 6 | Trader Joe's | ||
| Meat and seafood | Chicken breast | 2 lb | Costco | Done | Freeze half |
| Dairy and eggs | Eggs | 1 dozen | Safeway | ||
This shows the first part of each sheet as it prints on Letter paper. The file also has a how-to sheet and formulas, and every column fits one page width when you print from Excel.
How to use it
Pick the week and how many people you are cooking for. You get a Monday to Sunday plan with breakfast, lunch and dinner cells and a grocery list in the same file. Turn on the Snacks column if you pack snacks or lunchboxes.
Fill the plan first, then move the ingredients to the Grocery list by category so you miss less at the store. Open it in the Google Sheets app on your phone and check items off as you shop.
Things to watch
There are no calorie or nutrition numbers. If you plan meals for a medical reason, follow your clinician's guidance and treat this as a planning and shopping sheet.
Calculators that go with this
Frequently asked questions
Can I use it for a daycare or office menu?
Yes. Fill in the meals by day and print it as a notice. It fits the width of a Letter page in landscape.
I only cook on weekdays.
Delete the Saturday and Sunday rows on the Meal plan sheet. There are no formulas there, so nothing else changes.
Can I check off the grocery list on my phone?
Upload the file to Google Drive and open it in the Google Sheets app. You may need to set the dropdown up again there.
Is what I type saved anywhere?
No. Everything stays in your browser and nothing is sent to our server. If you refresh the page it is gone, so print, save a PDF or download the DOCX when you are done.