Free printables / Meal plan & grocery list
Meals · Free PDF
Free Weekly Meal Planner & Grocery List
Plan seven days of meals and make a categorized grocery list on the same printable page.
1 page · US Letter · For handwriting · No signup
How to use this page
- Check the fridge, freezer, and pantry before choosing meals. Write ingredients that need using in the notes area at the bottom of the page.
- Add one main meal for each day. Match simpler meals to busy evenings and leave a place for leftovers or an easy backup. The page is undated, so you can use it every week.
- Turn the meals into a shopping list. Group missing items under Produce, Pantry, Fridge & freezer, or Household. Cross-check the list against what you already own before shopping.
A simple example
Example: plan bean tacos for Monday, soup for Tuesday, and leftovers for Wednesday. If beans and rice are already in the pantry, list only the missing tortillas, vegetables, and toppings. Write “chop vegetables” in the prep-ahead notes.
Can I use this for breakfast and lunch too?
Yes. The daily spaces are blank, so use short meal names or abbreviations. If you need more writing room, print an extra copy for another meal.
Printing your worksheet
Download the PDF, open it in a PDF viewer, and choose US Letter paper. Start with Actual size / 100%, or Fit to printable area if your printer clips an edge. See the printing instructions for more help.
This page belongs in the Meals tab. The binder setup guide shows how the five tabs fit together.