The Weekly Meal and Workout Planner
Plan the week’s meals, shopping and prep on paper. Add the workout log if you want it.
Just planning meals? Start here.
Get the meals and shopping pages by email. The PDF has pages 1 and 2 of the same three-page Meal and Workout Planner: your week, grocery list and prep notes. The original movement labels remain, so leave the Move boxes blank. The same email has the link to the full editable planner if you want the optional workout log.
The PDF doesn’t need a Google account. Write in your meals, build the shopping list and use the prep rows. If you already have a meal plan from an AI assistant, copy in its meals and groceries after checking amounts against your kitchen.
Use the meals and shopping pages on their own, or keep all three pages together for meals and movement.
You can fill it in by hand. AI is optional. The meal plan and workout plan article has two prompts that write the week for you and lay it out to copy straight across.
What to gather
A list of foods you already eat most weeks. Your last grocery receipt is a fast shortcut. Have the week’s calendar nearby so you know which nights are busy and which days you can move.
If you’re planning for more than yourself, note any allergies or diet needs before you start. It’s easier to plan around them than to fix a list at the store.
Set up the week
On page 1, write the date the week starts and one goal for the week. Keep the goal small enough to check on Sunday, like more protein at breakfast or three workouts. Use the allergies and diet notes line for anything every meal has to respect.
Fill in meals, with movement optional
Each day has a row for breakfast, lunch, dinner and a snack. Short phrases work best, like “chicken rice bowl” or “eggs and fruit,” up to four lines a box. Repeat meals on purpose: the same lunch three days in a row is one prep job instead of three.
For meals only, leave the Move column blank. If you’re including movement, choose workout or walk days and tick the boxes when they’re done.
Build the grocery list and prep
Page 2 turns the meals into a grocery list under produce, protein, dairy and eggs, pantry and frozen, and other. Put rough amounts in brackets, like chicken (2 lb). Check the fridge and pantry before you shop and cross off what you already have.
Under prep notes, list what to cook, chop or thaw ahead, which meals it covers, and tick it off when it’s done. A short Sunday prep list keeps weeknight cooking short.
Look back, with the workout log optional
For meals only, review the meals, grocery list and prep notes before starting next week. If you’re tracking movement too, page 3 of the full planner has a workout log: day, who, exercise, sets, reps, weight and how it felt.
Before you plan the next week, read the log and the notes box. Write down one thing that worked and one thing to change, then start the next planner with that change.
- Meals: which ones you’d repeat and which ones got skipped.
- Groceries: what ran out early or went to waste.
- Workouts: your first-set count on one move, so you can see it change.
The prompts in the meal plan article stay free to copy without signing up.