Free Meal Planning Calendar

Ah, meal planning—a phrase that has always sounded to me about as glamorous as taxes and as exciting as folding laundry. Especially now that I have kids. However, I’ve also found that using a simple meal planning calendar has made a huge difference in streamlining my daily routines. Now I spend a lot less time staring into the abyss of my fridge, wondering if ketchup can be classified as a side dish (spoiler: it isn’t). By using a meal planning calendar, you can save time, money, and—perhaps most importantly—your sanity!

Instead of the daily “what’s for dinner?” panic, you can have your whole week’s or even whole month’s meals mapped out. You’ll know exactly when Taco Tuesday is happening and that it won’t turn into “Leftover-Lettuce-and-Cheese Wednesday” (we’ve all been there).

If you’re ready to streamline your meal planning and reclaim precious time you used to spend aimlessly wandering the grocery aisles, read on!

Free Meal Planning Calendar:

How do you make a meal prep calendar?

1. Choose Your Calendar Format

• Digital: Use apps like Google Calendar, Trello, or specific meal-planning apps like Mealime or Paprika.
• Printable Template: Download a free printable meal planning calendar or create one using programs like Excel or Canva.
• Whiteboard: Use a whiteboard calendar in your kitchen for a visual, at-a-glance view.

2. Decide on the Length of Your Plan

• Weekly, bi-weekly, or monthly meal planning can work, depending on how far ahead you want to plan and how often you shop.

3. Check Your Schedule

• Review your family’s schedule for the upcoming week or month to determine which days need quick meals or can accommodate more elaborate cooking.

4. Brainstorm Recipes and Themes

• Go-to Recipes: List family favorites and easy, reliable meals.
• Theme Nights: Taco Tuesday, Meatless Monday, or Stir-Fry Friday make planning easier and more fun.
• Variety: Mix up proteins, cuisines, and meal types (e.g., pasta, salads, soups) to keep things interesting.

5. Create a Master Recipe List

• Have a list of recipes you enjoy and know how to make. Include a mix of breakfast, lunch, dinner, and snack ideas.

6. Plan Your Meals

• Fill in each day’s meal slots based on your schedule, themes, and preferences. Include breakfast, lunch, and dinner (plus snacks if needed).
• Make sure to balance out proteins, veggies, and grains to keep meals healthy and varied.

7. Check Ingredients and Make a Grocery List

• Cross-check each meal with what you already have in your pantry.
• Make a detailed grocery list for items you’ll need for the week or month. Group items by sections like produce, dairy, and pantry to streamline shopping.

8. Prep Ahead (If Possible)

• Look for meals that can be prepped in advance, like chopping veggies, marinating proteins, or batch-cooking grains.
• Plan for leftovers that can be repurposed into other meals (e.g., roast chicken on Monday becomes chicken tacos on Wednesday).

9. Stay Flexible

• Life happens! Be prepared to swap meals around as needed, and keep a few quick, go-to meals in your back pocket for busy or unexpected days.

10. Adjust and Refine as Needed

• After a week or month, review what worked and what didn’t. Adjust recipes, shopping habits, and prep routines to fit your lifestyle better.

Check out my recent video:

Free Meal Planning Calendar PDF:

What are the 5 rules in planning meals?

1. Balance Nutrients

• Aim for variety and include all food groups: protein (chicken, fish, beans), carbohydrates (whole grains, pasta), healthy fats (avocados, olive oil), fruits, and vegetables.
• Focus on creating meals that provide the necessary nutrients, such as protein for energy and muscle health, fiber for digestion, and vitamins and minerals for overall wellness.

2. Plan Around Your Schedule

• Consider your week’s activities. Plan quick and simple meals for busy days and more elaborate dishes when you have extra time.
• Incorporate easy-to-prepare or make-ahead meals for the busiest days to minimize stress.

3. Use Seasonal and Fresh Ingredients

• Choosing seasonal produce ensures better flavor, freshness, and often, lower prices.
• Try to incorporate fresh fruits and vegetables to add variety and essential nutrients to your meals.

4. Reduce Waste by Reusing Ingredients

• Plan meals that can share ingredients. For example, if you use roasted chicken for dinner one night, use the leftovers in salads, sandwiches, or soups later in the week.
• This approach saves money, minimizes waste, and reduces the number of ingredients you need to buy.

5. Incorporate Variety and Flexibility

• Keep meals interesting by incorporating different cuisines, cooking methods (grilling, roasting, stir-frying), and flavors.
• Be flexible and willing to swap out ingredients or meals as needed, allowing for creativity and adaptability if plans change or if certain ingredients aren’t available.

How do I organize my weekly meal plan?

1. Choose a Meal Planning Method

• Digital: Use apps like Google Calendar, Mealime, or Paprika to organize meals and grocery lists.
• Printable Calendar: Find a printable template online or create your own using software like Excel or Canva.
• Whiteboard: A whiteboard calendar in your kitchen is great for an at-a-glance visual.

2. Review Your Weekly Schedule

• Check your schedule to see which days are busy and which are more relaxed. Plan quick, easy meals for busy days and more time-consuming recipes when you have extra time.
• Consider factors like evening activities, work schedules, or any special events that might affect your mealtimes.

3. Choose Your Recipes for the Week

• Theme Nights: Simplify planning by having theme nights like Taco Tuesday, Meatless Monday, or Pasta Friday.
• Mix Up Meal Types: Include a variety of proteins (chicken, fish, tofu), cooking methods (grilling, roasting, stir-frying), and cuisines (Mexican, Italian, Asian) to keep things interesting.
• Aim for a balance of quick-cooking meals, slow-cooker recipes, and dishes that yield leftovers to use later in the week.

4. Organize the Meals Day by Day

• Write down each meal (breakfast, lunch, and dinner) for every day of the week.
• If planning all three meals is too much, start with just dinners, and gradually expand as you get comfortable.

5. Make a Grocery List Based on Your Plan

• Go through each recipe and make a list of the ingredients you’ll need, checking what you already have to avoid duplicates.
• Organize your grocery list by categories (produce, dairy, pantry, meat) to make shopping easier and faster.

6. Plan for Leftovers and Prep Ahead

• Intentionally plan meals that create leftovers you can use for lunch or a new dinner (e.g., roast chicken becoming chicken salad or tacos).
• Consider prepping ingredients in advance, like chopping vegetables, marinating meat, or cooking grains, to save time during the week.

How do I organize my monthly meal plan?

1. Start with a Framework

• Break down the month into weeks. Use a framework like theme nights (e.g., Taco Tuesday, Pasta Friday) to simplify the planning process.
• Plan a variety of meals, including different proteins (chicken, fish, tofu), grains (rice, pasta, quinoa), and cuisines (Italian, Mexican, Asian) to keep things interesting.
• Factor in special events, busy days, or nights when you might prefer takeout.

2. Choose Core Recipes and Rotate Them

• Select 10–15 core recipes that your family enjoys and rotate them throughout the month. Include a mix of quick meals, slow-cooker dishes, and those that can yield leftovers.
• Aim for balance and variety by mixing up the proteins, vegetables, and cooking methods (e.g., grilling, baking, stir-frying).

3. Plan One Week at a Time, but Think Long Term

• While you’re planning for the whole month, it’s helpful to fill in one week at a time, keeping in mind any leftovers or ingredients that can be reused the following week.
• For example, if you roast a chicken in week one, you can use the leftovers for sandwiches or soups in week two.

4. Batch Cook and Freeze Meals

• Incorporate batch cooking or freezer meals into your plan. Dishes like casseroles, soups, stews, or pasta bakes can be made in larger quantities and stored for quick dinners later in the month.
• Designate a day for batch cooking so you have pre-made meals ready when life gets hectic.

5. Create a Master Grocery List for the Month

• Write down all the ingredients you’ll need for the month, organized by categories (produce, pantry, dairy, etc.).
• Make a separate list for items that need to be bought fresh each week (fruits, vegetables, dairy) and for pantry staples or freezer items you can buy in bulk at the beginning of the month.

6. Prep Ingredients Weekly

• At the beginning of each week, review the upcoming meals and do some prep work, like chopping vegetables, cooking grains, or marinating meat, to save time later.
• Use any batch-cooked or frozen meals you prepared earlier in the month to lighten the cooking load.

Free Meal Planning Calendar Template:

In Summary

Using our free meal planning calendar can be a total game changer for your kitchen routine. Not only does it cut down on the daily stress of figuring out what to eat, but it also helps you save both time and money in the long run. With a little planning, you can enjoy more quality time with your loved ones and less chaos at mealtime. Happy planning!