Free Weekly Meal Planner and Grocery List

A worked example

Illustrative example. Alex plans weekday dinners and lunches. She adds “bean soup: beans, carrots, onion, stock” for Monday dinner and lets Tuesday lunch reuse the leftovers.

The grocery list includes the soup ingredients once, and Tuesday lunch is already covered. She plans five dinners but only four cooking nights, because Friday is leftovers.

How to read your result

Plan fewer cooking nights than days; leftovers and a spare night keep the plan alive.
Start from meals you already make, then add one new one a week.
Check the fridge and cupboard before you print the list.

A little help with your next step

A Simple Weekly Meal-Planning Routine for Busy Beginners

Plan a week of meals in one short sitting: count the meals you will really cook, pick from dishes you already know, write the list from them and keep one backup.

How to Plan Home-Cooked Meals Around an Unpredictable Week

When your hours keep changing, plan meals by the kind of evening they need instead of by day, buy for fewer meals than nights and keep a cupboard backup.

Related pages and practical next steps

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Plan a week of meals and a grocery list

Choose a small next step