Free printable family meal planner
Meals a household will recognise, nothing spicy, and portions that scale up without a rethink.
3 pages · A4 · no email required · prints fine in black and white
- The full week, 4 meals a day
- A grocery list grouped by aisle, with tick boxes
- A blank planner for your own week
The week
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Oatmeal with yogurt and banana | Lean mince pasta with carrots | Roast chicken with potatoes and vegetables | Apple with almonds and yogurt |
| Tuesday | Eggs on whole-wheat toast with avocado | Chicken pasta with carrots and tomato | Mince and potato skillet with peas | Apple with cottage cheese |
| Wednesday | Apple cinnamon overnight oats | Mince and potato carrot bowl | Chicken pasta with vegetables | Apple with peanut butter |
| Thursday | Scrambled eggs with potatoes and toast | Chicken and potato carrot plate | Mince pasta bake with vegetables | Apple with Greek yogurt and almonds |
| Friday | Yogurt oats with apple and walnuts | Mince pasta with carrots and peas | Herb chicken with mashed potatoes | Apple with cottage cheese and honey |
| Saturday | Banana oat pancakes with yogurt | Chicken pasta with carrots and peas | Lean mince with roasted potatoes | Apple with almonds and yogurt |
| Sunday | Oats with apple, yogurt and peanut butter | Chicken potato bowl with carrots | Mince pasta with tomato and vegetables | Apple with cottage cheese |
The grocery list
Every ingredient for the week, added up and grouped by aisle. Quantities are for one person, so double them if you are cooking for two.
Fruit and vegetables
- Potatoes, 2 kg
- Apple, 1.6 kg
- Carrots, 1.2 kg
- Peas, 400 g
- Green beans, 200 g
- Banana, 200 g
- Courgette, 200 g
- Onion, 110 g
- Tomato, 100 g
- Avocado, 40 g
- Peanut butter, 37 g
Meat and fish
- Chicken breast, 1.1 kg
- Lean beef mince, 850 g
Dairy and eggs
- Greek yogurt, 1.1 kg
- Eggs, 350 g
- Cottage cheese, 300 g
- Milk, 300 g
- Cheddar cheese, 7 g
Cupboard
- Whole-wheat pasta, 500 g
- Rolled oats, 300 g
- Whole-wheat bread, 140 g
- Olive oil, 70 g
- Almonds, 45 g
- Honey, 23 g
- Walnuts, 11 g
- Cinnamon, 1 g
Anything else
- Passata, 850 g
How this week was built
- Told it to favour
- mince, pasta, potatoes, carrots, chicken
- Told it to avoid
- spicy food
FitLifeBud wrote this week from those few preferences. It was not built around your foods, your household or your goal, which is the part the app does once you tell it about yourself.
Frequently asked questions
Is it free, and do I have to give my email?
It is free and there is no email form. The download button gives you the PDF straight away.
What is in the family meal planner PDF?
Three A4 pages: the full week of meals, the grocery list that matches it grouped by supermarket aisle, and a blank weekly planner you can fill in yourself.
Are there calorie counts on it?
No. The plan balances each plate around vegetables, protein and fiber rather than asking you to tally numbers.
How many people does the grocery list feed?
Quantities are for one person for the week, so double them if you are cooking for two. Weights are what ends up on the plate, so anything you cook from dry weighs less in the packet.
Can I get a plan built around my own food instead?
Yes. This week was generated by FitLifeBud from a short list of preferred foods. In the app you give it your own goal and the foods you actually like, and it writes your week and grocery list. The yearly plan starts with a 7-day free trial.
Is this medical or dietary advice?
No. It is general wellness information. If you have a health condition, food allergies or specific dietary needs, please speak to a qualified healthcare professional.
Other free meal plans
Want next week built around your food?
Tell FitLifeBud your goal and what you actually like eating, and it writes the week and the grocery list. No calorie counting. The yearly plan starts with a 7-day free trial.