FitDiaryWeekly meal planner template: free printable PDF
This free weekly meal planner has rows for breakfast, lunch, dinner and snacks across all seven days, a calories and protein row so you can check each day against your target, and a shopping list down the side. Fill it in on this page, then download it as a PDF in A4 or US Letter, or print it.
By FitDiaryLast updated
Your meal planner for the week
Type straight into the grid or leave it blank to fill in by hand. Anything you type is saved in this browser only, and it’s included when you download the PDF.
Weekly meal planner
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Breakfast | |||||||
| Lunch | |||||||
| Dinner | |||||||
| Snacks | |||||||
| Daily total |
How to use the meal planner with a calorie target
- Find your daily calorie target with the TDEE calculator and your protein with the protein calculator. Write both next to ‘Daily target’.
- Fill in the meals you already know first, such as a work lunch or a family dinner, then plan the rest around them.
- Add up each day’s calories and protein in the bottom row, using the labels on your food or a calorie counter. If a day is far over or under, swap one meal rather than redoing the whole week.
- Copy the ingredients you don’t have into the shopping list as you go, so the list is ready when the plan is.
- Stick the page on the fridge. If plans change midweek, move a meal to another day instead of starting again.
What’s in the template
- Seven columns, Monday to Sunday, with rows for breakfast, lunch, dinner and snacks.
- A calories and protein total for each day, so you can check it against your target.
- Space for your daily calorie and protein target at the top, next to the week it’s for.
- A shopping list with tick boxes down the right-hand side.
- Landscape A4 for the UK, Europe and Australia, and US Letter for the US and Canada.
Ideas for filling it in
Short on breakfast ideas? These high-protein breakfasts come with their protein and calories per serving, so you can copy the numbers straight into the bottom row. For snacks, there’s a list of high-protein snacks ranked by protein per calorie.
If you want your day split into protein, carbs and fat as well, the macro calculator gives you the grams to plan towards.
To write down what you actually ate each day, use the food diary template, with the same calories and protein columns.
Planned one lunch, ate another?
Type what you actually ate in one sentence and FitDiary works out the calories and protein for you to check and save. Ask ‘What should I have for dinner to reach my protein?’ and it answers from what you’ve logged today.
See how the FitDiary calorie counter works.
Frequently asked questions
Is this meal planner template free?
Yes. You can download the PDF or print the page as often as you like, and you don’t need to sign up or give an email address.
Can I fill in the meal planner online?
Yes. Type into the grid on this page and your entries go into the PDF when you download it. They’re saved only in this browser, so you’ll lose them if you clear your browsing data, and they won’t be there on another device.
Does it print on A4 and US Letter?
Yes. Choose A4 or US Letter when you download. Both are landscape, with the whole week and the shopping list on one page. Print uses your printer’s paper size.
How do I make a weekly meal plan?
Start with your daily calorie target, fill in the meals you already know, plan the rest around them, then add up each day’s calories and protein. Write the ingredients you need into the shopping list as you go.
How many calories should I plan for each day?
It depends on your size, age, activity and goal. The TDEE calculator works out how many calories you burn in a day and how many to eat to lose, maintain or gain weight. Write that number at the top of the planner.
What should a weekly meal plan include?
Every meal and snack for the seven days, roughly how much of each, and a shopping list. Adding up each day’s calories and protein shows whether the plan fits your target before you shop.
Work out your targets
- TDEE calculator
How many calories you burn in a day, and how many to eat for your goal.
- Protein calculator
How many grams of protein to eat each day, and at each meal, for your weight and goal.
- Macro calculator
Your daily calories split into grams of protein, carbs and fat.
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