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 procuring listing and dinner menu multi function place.

A graphic of two meal planning worksheets

Reader Evaluation

“I exploit this each week! I often 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 concept?

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

But meal planning can even really feel like yet another chore on an countless to-do listing–like one thing different, extra organized, mothers are doing.

If it feels that approach to you, I’ve bought 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 bought a spot on your grocery listing, as a result of planning meals and constructing a grocery procuring listing on the similar time simply is smart (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 procuring routine, you might hit one retailer or two (or in case you’re like me, which may change from week to week). Both means, I’ve bought an choice for you.

Easy methods to get these worksheets

  • Select the one or two retailer worksheet. You’ve 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 enroll, you’ll obtain an e mail. Click on the button within the e mail to entry your free weekly meal planner worksheet. It is going to be in a PDF format. Obtain it to your laptop. 
  • Print out the planner: You’ll be able to print as many copies as you’d like so you’ve got a brand new sheet every week (and if you wish to plan the 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.

Easy 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 containers 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 bought 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 apply type of nights 
  • An additional easy meal concept 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 time for attempting 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 put in writing 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.

In case you’re having a tough time planning the complete week, map out only a few dinners every week to get began. The essential factor is that this technique works for YOU and is sustainable.

Step 2: Construct your grocery listing & store

Fill within the grocery listing 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 listing is organized by class to simplify procuring and keep away from zig-zagging throughout the shop.

The meal planning worksheet sits in a grocery cart.

Step 3: Submit your dinner plan

Lower off the highest portion of the meal planning worksheet and put up it the place your loved ones can see it, like on the fridge or on a cabinet door. It’s a good way to let your loved ones know what’s on the menu that week and jog your reminiscence in case you should pull out rooster to defrost or chop some veggies upfront 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 here are 5 perks of meal planning:

You’ll really feel much less stress. When you’ve got 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 via the drive-thru for quick meals and fewer journeys for take-out.

You’ll lower your expenses. Once you plan your meals and make your grocery listing on the similar time, you may get every thing you want in a single journey and keep away from final minute dashes to the shop for a forgotten ingredient–which implies 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 neglect 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 priceless 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 just’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. Once you plan your meals, you solely purchase what you want, so that you mechanically waste much less (and spend much less). 

My finest meal planning recommendation

Choose your ache level. You don’t must 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 apply. Or Thursdays, if you work late. Begin by planning simply that one meal, then construct from there.

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

Meal plan and store on the similar time. Once you create your meal plan and grocery listing on the similar time, you may be certain you’ll get every thing you want and gained’t have to sprint again for a number of grocery journeys to fetch lacking components.

Embrace “clear out the fridge” night time. Construct in a single night time every week for pulling all the chances and ends out of your fridge. Organize them on a fairly platter, set them out buffet-style, or you probably have 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 finest. 

Get extra free worksheets

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

Take it to the following stage!

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

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

It’s constructed across the meals YOUR household likes finest and the schedule you’ve got 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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