Weekly Meal Planning Sheet
A simple layout to plan balanced meals without overthinking every bite.
Planning doesn't have to mean a perfect, color-coded spreadsheet. This sheet is meant to take the guesswork out of "what's for dinner" while leaving room for real life.
How to Use It
Start by filling in the meals you already know are happening this week (takeout night, a dinner out, leftovers). Then fill in the rest, aiming for a protein, a fiber source, and a vegetable or fruit at each meal.
A Simple Plate Formula
- 1/4 plate: a protein source (chicken, fish, beans, eggs, tofu)
- 1/4 plate: a starch or whole grain (rice, potatoes, bread, quinoa)
- 1/2 plate: vegetables or a mix of vegetables and fruit
- A source of healthy fat worked in somewhere (olive oil, avocado, nuts)
Keep It Realistic
Plan for 4-5 meals you'll actually cook, not 7. Leave room for leftovers or a simple backup meal on busy nights so the plan can flex with your week instead of falling apart.