Weekly Meal Planner with Grocery List

Weekly Meal Planner with Grocery List

If you have stumbled upon this post you were probably where I was at before developing my weekly meal planner with grocery list worksheet.  I was tired, ordering take out for the family way too much, and feeling pretty gross about not reaching some health goals I had.

In order to feel more in control and more like “myself” I decided that something had to change.  I had a goal to lose the baby weight and get back on track, but I knew I needed a plan.

After sharing this worksheet with some other mom friends of mine, I couldn’t help but share it with you all too. It is a simple way to plan for the upcoming week and set yourself up for success!

Once you download the Weekly Meal Planner with Grocery List worksheet, there are a number of ways you can use it.  I am going to share with you how I use it, but feel free to modify as you wish!


  • Step 1: Write out various activities you have committed to throughout the week

Example: I am working late on Wednesday and I have a work lunch meeting on Thursday.  By writing this out, I know that Wednesday will be leftover night or something equally easy for the hubby to make and Thursday I don’t need to pack a lunch!

  • Step 2: Plan out dinners first

I typically have themes for each day. For example, on Monday, we do “meatless Monday” so I will plan a vegetarian dish. Tuesday I like to do a “taco Tuesday” theme, or some other Mexican themed dish. Fridays are always pizza night in our house, so I will write that too! Bonus tip: Make extra to have as leftovers!

Weekly Meal Planner Fruit and Vegetable Icon
  • Step 3: Plan the rest of your meals and snacks

To help prompt me for planning healthy choices, I use the fruit/veggie/protein icons to the right.  I aim for at least 3 veggie servings, two fruit servings, and four protein servings (not limited to this, but these groups are the foundation to a healthy day)

  • Step 4: Now it’s time to write your grocery list

Pull the recipes you need for the week, then take a look at what you already have on hand at home. For every item in your weekly meal planner that you don’t have, write it on the grocery list to the right.  Cut the list off, go grocery shopping, and stick to it!

  • Step 5: Post it up

This was necessary in my house not only to keep me on track, but so other members of my household would be able to see what was planned (less questions, anyone?!)

Hopefully these 5 steps help you plan for the week, save you money at the store, and prevent you from feeling lost in the middle of the week.

If you are curious to learn about my goal setting techniques, check out this post. I will provide you with an awesome goal setting worksheet, too!


Here are some of my go-to websites to find recipe inspiration:

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