Meal Planner Template (Free Excel)
A free weekly meal planner with calorie totals and a grocery list that adds up the cost.
Download the free Excel template (.xlsx)
Free. No email or sign-up needed. One Excel file, 3 sheets.
What is inside the meal planner template
| Sheet | What it does |
|---|---|
| Meal plan | 7 days of breakfast, lunch, dinner and snacks with calories, daily totals and weekly average. |
| Grocery list | Items, aisle, quantity and price with cost, bought tick and totals for the estimated cost and what is left to buy. |
| Read me | Short instructions. |
Yellow cells are for your own numbers and text. Green cells calculate by themselves, so do not type over them. Sample data is included so you can see how it works, then replace it with your own.
How to use it
- Download the file and open it in Excel 2010 or later. It also opens in Google Sheets and LibreOffice.
- Replace the sample data in the yellow cells with your own.
- Read the totals and results that update automatically.
- Save a copy for each month, project or client, or print it from File > Print.
The template is free to use and edit. If you want a version built around your own process, with your branding, extra sheets or automation, tell us what you need.
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Frequently asked questions
How do I plan meals for the week?
Pick dinners first, then fill breakfast, lunch and snacks. Write the grocery list from the plan.
Does it count calories?
It adds the calories you enter for each meal. They are your own estimates.
Can I print it?
Yes, in landscape on one page.
Is it nutrition advice?
No. For medical or diet needs ask a dietitian.
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