Weekly Meal Planning Template
This template provides a structured approach to planning your meals for the week. Customize it based on your personal preferences, schedule, and nutritional needs.
Weekly Schedule Overview
Before planning specific meals, note any schedule considerations that might affect your meal planning:
- Busy days requiring quick meals:
- Days with more time for cooking:
- Special events or dining out occasions:
- Other considerations (late meetings, early starts, etc.):
Kitchen Inventory
Take stock of what you already have before planning:
- Proteins to use:
- Vegetables and fruits to use:
- Grains and starches to use:
- Items nearing expiration:
- Staples needing replenishment:
Weekly Meal Plan
Monday
- Breakfast:
- Lunch:
- Dinner:
- Snacks:
Tuesday
- Breakfast:
- Lunch:
- Dinner:
- Snacks:
Wednesday
- Breakfast:
- Lunch:
- Dinner:
- Snacks:
Thursday
- Breakfast:
- Lunch:
- Dinner:
- Snacks:
Friday
- Breakfast:
- Lunch:
- Dinner:
- Snacks:
Saturday
- Breakfast:
- Lunch:
- Dinner:
- Snacks:
Sunday
- Breakfast:
- Lunch:
- Dinner:
- Snacks:
Preparation Plan
Batch Cooking Items
What components can you prepare in advance?
- Proteins:
- Grains/Starches:
- Vegetables:
- Sauces/Dressings:
- Snacks:
Preparation Schedule
When will you do your preparation?
- Main prep session: (day/time)
- Tasks:
- Mid-week refresh: (day/time)
- Tasks:
Shopping List
### Produce
### Protein Foods
### Grains and Starches
### Dairy and Alternatives
### Frozen Foods
### Pantry Items
### Other
Meal Plan Flexibility Notes
Note potential adjustments or backup plans:
- Meals that could be swapped:
- Quick backup meal options:
- Leftover contingency plans:
Weekly Reflection
Complete after the week to inform future planning:
- What worked well:
- What could be improved:
- Favorite meals to repeat:
- Adjustments for next week:
Meal Planning Tips
- Start small - Begin by planning just 3-4 dinners per week if full planning feels overwhelming
- Consider leftovers - Plan intentionally for meals that make good leftovers
- Theme nights - Consider creating theme nights (e.g., Meatless Monday, Taco Tuesday) to simplify decision-making
- Batch similar ingredients - Plan meals that use similar ingredients to reduce waste
- Balance preparation time - Mix quick meals with those requiring more preparation based on your schedule
- Plan for flexibility - Have 1-2 backup meal options for unexpected schedule changes
- Gradually build a repertoire - Keep a list of successful meals to rotate through in future weeks
- Consider season and weather - Plan cooler meals in hot weather and warming meals in cold weather
- Balance nutrition across the week - Aim for variety in food groups and nutrients over the course of the week
- Make it enjoyable - Include meals you look forward to eating!