Weekly Meal Prep Planner
Plan your meals, note what to cook ahead and make a shopping list to take with you.
Start with your own meals or try the sample. Print your plan, save it as a PDF through your browser, or download an editable backup. No account is needed.
Editable meal ideas, not a calorie-matched diet. Choose portions and check allergens for your own needs.
| Day | Breakfast | Lunch | Dinner | Snacks / notes |
|---|
Shopping list
Enter one item per line, including the total quantity you need. Cross-check your pantry. Quantities do not calculate automatically from meal names.
Cooking and leftovers
Note cooking days, batch portions and what you intend to freeze. Serving count is a planning note; it does not scale recipes automatically.
Optional. Avoid this on shared devices. Unchecking removes the saved copy.
How to build your weekly meal plan
- Choose a week and add your meals, try the sample, or select a food preference and Suggest 7 Days. Edit any suggestion to suit your week.
- Check recipe quantities and pantry supplies, then type your shopping list and cooking notes. The planner does not calculate shopping quantities or scale recipes.
- Choose A4 or US Letter and select Print / Save PDF. Download an editable plan if you want to import and change it later.
A simple planning example
For an illustrative Monday, enter porridge for breakfast, a chickpea salad for lunch and a pasta dish for dinner. Put any ingredients you need in the shopping list, with quantities from your chosen recipes. The meal names alone do not calculate nutrition or portions.
Saving and planning questions
Does this create a personalised diet?
No. Suggestions are editable meal ideas based on the selected food preference. They are not matched to a calorie target, checked for allergens or verified for nutritional adequacy. Review the actual ingredients before using a suggestion.
What is the difference between the download options?
Print / Save PDF opens your browser’s print dialog for a paper or PDF copy. Download shopping CSV exports your entered shopping list. Download editable plan saves a JSON backup that you can restore with Import saved plan.
Will my plan save automatically?
Tick Save this plan on this browser to keep an optional local copy. It does not sync across devices and clearing browser data can remove it. Download an editable backup before switching devices. Unchecking the option removes the saved browser copy.
Check your kitchen before filling the week
Look at what is already in the fridge, freezer and cupboard, then plan meals around what needs using. Leave a flexible meal slot for leftovers or a change of plans. In the cooking notes, record what you will cook fresh and what you plan to freeze; this is a seven-day organiser, not a promise that every cooked meal keeps for seven days.
For UK printing, choose A4; for a US printer, choose US Letter. Check your browser print preview and select the matching paper size there too. Meal entries and the shopping list can use your own cups, grams or ounces, but the planner does not convert them.
Planning reference: Food Standards Scotland: meal planning.
Make the plan work in your kitchen
Choose meals that fit your week, then check the recipe quantities before shopping. Use the Recipe Nutrition Calculator for your own ingredient values and the Meal Prep Portion Calculator to divide a cooked batch.
A seven-day calendar does not mean cooked food should stay in the fridge for seven days. Follow food-specific local guidance and plan freezing where appropriate. See UK Food Standards Agency guidance or the US cold food storage chart.
This is an organiser for meals you choose. It does not prescribe a diet, check allergies or verify nutritional adequacy. The sample is illustrative. Entries stay in your browser; optional saved copies can be removed here. See our Privacy Policy.