Weekly meal planner template to fill in and print
Write down what you will eat each day of the week, add your shopping list and print it or save it as a PDF. No sign-up needed: what you type stays in your browser only.
My meal plan for the week
| Breakfast | Lunch | Dinner | Snacks | |
|---|---|---|---|---|
| Monday | ||||
| Tuesday | ||||
| Wednesday | ||||
| Thursday | ||||
| Friday | ||||
| Saturday | ||||
| Sunday |
Saved in this browser only, as you type.
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How do you plan a week of meals?
Start with dinners, where most improvising happens, and repeat dishes: cooking once for two days saves time without getting boring. Spread protein (eggs, pulses, fish, meat, dairy) across the main meals, fill half the plate with vegetables and keep snacks for fruit, yoghurt or nuts. Once the week is set, the shopping list writes itself: go day by day and note quantities. Planning seems to help: in a study of 40,554 French adults (Ducrot and colleagues, 2017), people who planned their meals had a more varied, higher-quality diet, although as an observational study it cannot show that planning is what causes it.
How long the food you prep for the week keeps
If you cook on Sunday for several days, this is how long each thing lasts. Anything you will eat from Thursday onwards is best frozen the same day.
| Cooked food | Fridge (4 °C or below) | Freezer (−18 °C) |
|---|---|---|
| Cooked chicken, turkey and meat | 3-4 days | 2-6 months |
| Cooked fish | 3-4 days | 1-2 months |
| Stews, soups and cooked pulses | 3-4 days | 2-3 months |
| Cooked vegetables, potato and sweet potato | 3-4 days | 1-2 months |
| Cooked pasta | 3-5 days | 1-2 months |
| Cooked quinoa | 6-7 days | 6-12 months |
| Hard-boiled eggs | 1 week | Not suitable for freezing |
| Cooked rice | 24 hours (FSA); USDA allows 4-6 days | 6 months; freeze within the first hour |
Sources: USDA FSIS, FoodSafety.gov and FoodKeeper (USDA); rice: Food Standards Agency (UK). No more than 2 hours at room temperature before storing. These are reference ranges for healthy adults, not a diagnosis or individual advice.
FAQ
How do I save the planner as a PDF?
Press “Print or save as PDF” and, in your browser’s print dialog, choose “Save as PDF” as the destination. Landscape orientation fits it best.
Is what I type saved?
Yes, but only in this browser on this device, as you type. Nothing is sent to a server and no account is needed. If you clear your browser data or switch phones, the planner starts blank again.
How many calories should my meal plan have?
It depends on your body, your activity and your goal. The calorie calculator gives you a guide figure in seconds, and you can write it at the top as your daily target to split it across meals.
How do I stick to the plan without cooking every day?
Cook in one or two batches a week: cooked grains and pulses, roasted protein and prepped vegetables in the fridge. Each meal then comes together in minutes and the plan holds even on busy days.