Home Nutrition Meal Planning Worksheet to Save Time & Cash (Free PDF)

Meal Planning Worksheet to Save Time & Cash (Free PDF)

Meal Planning Worksheet to Save Time & Cash (Free PDF)


Inside: Get organized with this free weekly meal planner template. It places your purchasing record and dinner menu multi function place.

A graphic of two meal planning worksheets

Reader Overview

“I take advantage of this each week! I normally sit down and attempt to plan two to a few weeks at a time. It has been a recreation changer for me.”

Does meal planning sound good–however solely in principle?

Desperately scouring the fridge at 5pm whereas a toddler tugs at your pant leg is no one’s thought of enjoyable.

But meal planning also can really feel like another chore on an limitless to-do record–like one thing different, extra organized, mothers are doing.

If it feels that solution to you, I’ve obtained a easy system to make it straightforward. Spend ten minutes on this meal planning worksheet initially of the week, and I promise you’ll spend much less time, cash, and headspace determining what’s for dinner all week lengthy.

How these meal planning worksheets are totally different

  • They embrace a spot on your weekly menu plan–however simply dinner, the hardest meal for many households to determine.
  • They’ve obtained a spot on your grocery record, as a result of planning meals and constructing a grocery purchasing record on the identical time simply is sensible (and saves you money and time).
  • The grocery lists are organized by aisle. So no extra back-tracking across the retailer.
  • They arrive in a one-store or two-store model. Relying in your purchasing routine, it’s possible you’ll hit one retailer or two (or in case you’re like me, that may change from week to week). Both approach, I’ve obtained an possibility for you.

Methods to get these worksheets

  • Select the one or two retailer worksheet. You might have two totally different choices, relying on the way you sometimes store for groceries. Faucet the pink buttons above to get one or each.
  • Get your worksheet: When you join, you’ll obtain an electronic mail. Click on the button within the electronic mail to entry your free weekly meal planner worksheet. It is going to be in a PDF format. Obtain it to your pc. 
  • Print out the planner: You’ll be able to print as many copies as you’d like so you might have a brand new sheet every week (and if you wish to plan your complete month’s price of meals, go forward and print out 4.)

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A graphic of a meal planning worksheet with a pen and pencil alongside it.

Methods to use the meal planning worksheet

Step 1: Sketch out a dinner plan for the week

The very first thing to do is consider your meals that week. Alongside the highest of the sheet are bins for the times of the week. That is the place you’ll jot down your dinner plan for every night time.

Take into consideration what you’ve obtained occurring every night time too and how much meals work for that type of night time. For instance:

  • A crockpot meal for piano-baseball-play follow type of nights 
  • An additional easy meal thought like breakfast for dinner or sandwiches
  • Primary 30-45 minute recipes for slower weeknights
  • A particular, extra time-intensive meal for the weekend (that is additionally a very good time for making an attempt new recipes)
  • Not less than one night time of leftovers or clean-out-the-fridge (I name this “Scrounge Night time”)
  • Maybe one night time for going out or getting pizza

There’s additionally sufficient house underneath every day of the week to jot down down what’s occurring that night time too (like “soccer recreation” or “late work assembly”).

Then pencil in some dinner concepts underneath every day of the week. Attempt to construct your meals round what you have already got readily available, like rooster breasts within the freezer or broccoli that must be eaten quickly.

If you happen to’re having a tough time planning your complete week, map out only a few dinners every week to get began. The vital factor is that this method works for YOU and is sustainable.

Step 2: Construct your grocery record & store

Fill within the grocery record portion of the meal planning worksheet with gadgets you want on your dinners, plus anything for the week. The aim is to keep away from unplanned grocery journeys to seize forgotten gadgets.

The grocery record is organized by class to simplify purchasing and keep away from zig-zagging throughout the shop.

The meal planning worksheet sits in a grocery cart.

Step 3: Publish your dinner plan

Reduce off the highest portion of the meal planning worksheet and publish it the place your loved ones can see it, like on the fridge or on a cabinet door. It’s an effective way to let your loved ones know what’s on the menu that week and jog your reminiscence in case you must pull out rooster to defrost or chop some veggies prematurely to save lots of time.

Step 4. Rinse & repeat every week

Print a brand new weekly planner sheet each time you want it.

Get your meal planning worksheet

A graphic of a meal planning worksheet with paper clips and markers alongside it.

Nonetheless not satisfied?

Listed below are 5 perks of meal planning:

You’ll really feel much less stress. When you might have a dinner plan for every night time, you’ll really feel extra relaxed and arranged. 

You’ll eat more healthy. Having your meals mapped out means no spins by means of the drive-thru for quick meals and fewer journeys for take-out.

You’ll lower your expenses. If you plan your meals and make your grocery record on the identical time, you may get the whole lot you want in a single journey and keep away from final minute dashes to the shop for a forgotten ingredient–which suggests a decrease weekly grocery invoice.  (Ever made a last-minute run to the grocery retailer the place you run in for garlic, come out with $150 price of different stuff–and fully overlook the garlic? Yeah, me too.)

You’ll save time. Scrambling across the kitchen trying to find dinner (or dashing out for a pizza) sucks away helpful time. With a plan in place, you may take a second the night time earlier than to place any frozen meat or poultry you want within the fridge to defrost and set out gadgets that you simply’ll want, like an onion or spices.

You’ll waste much less meals. About one third of the meals we purchase finally ends up wasted. Meals waste is dangerous for the planet and your grocery funds. If you plan your meals, you solely purchase what you want, so that you routinely waste much less (and spend much less). 

My greatest meal planning recommendation

Decide your ache level. You don’t should plan out each single meal within the day, simply those that journey you up week after week. For most individuals, that’s dinner—however you may slender it down even additional. Possibly it’s Tuesdays, when each youngsters have sports activities follow. Or Thursdays, whenever you work late. Begin by planning simply that one meal, then construct from there.

Be actual with your self. Even the proper meal plan gained’t work if it’s not sensible on your way of life. If weeknights are loopy, plan for gradual cooker recipes or easy meals like sandwiches. Plan extra time-consuming meals for weekends.

Meal plan and store on the identical time. If you create your meal plan and grocery record on the identical time, you may be certain you’ll get the whole lot you want and gained’t must sprint again for a number of grocery journeys to fetch lacking substances.

Embrace “clear out the fridge” night time. Construct in a single night time every week for pulling all the percentages and ends out of your fridge. Prepare them on a reasonably platter, set them out buffet-style, or when you’ve got younger youngsters, serve them picnic-style on a blanket on the ground. You’ll keep away from losing meals or spending more cash—and everybody can decide what they like greatest. 

Get extra free worksheets

Need assistance with meal prepping? Seize my free 4-Week Meal Prep Plan

Take it to the following degree!

These free meal planning worksheets are an enormous step towards feeling much less stress each week.

If you happen to’re able to get organized round dinner for good and have a plan each week (AND a strong back-up plan), try my No-Stress Dinner Planner. You will get a printed spiral-bound copy or an instant-access PDF obtain.

It’s constructed across the meals YOUR household likes greatest and the schedule you might have NOW and consists of:

  • a system for organizing your loved ones’s favourite recipes
  • extra detailed meal planning worksheets (three totally different selections)
  • easy meal concepts 
  • a spot to create backup plans when issues get off observe

Seize your copy of the No-Stress Dinner Planner.



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