Free printable meal prep plan for the week
Deliberately repetitive, because that is the point. Cook in batches on Sunday and eat from the fridge all week.
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 | Spinach oat omelet with berries | Chicken rice with roasted vegetables | Chicken bean vegetable bowl | Boiled eggs with apple |
| Tuesday | Egg and bean breakfast bowl | Herbed chicken rice and vegetables | Bean-stuffed roasted vegetables with egg | Boiled eggs with orange |
| Wednesday | Vegetable egg scramble with toast | Chicken bean rice salad bowl | Roasted chicken with rice and vegetables | Boiled eggs with pear |
| Thursday | Bean and egg rice breakfast | Chicken rice stuffed peppers | Bean and egg roasted vegetable plate | Boiled eggs with kiwi |
| Friday | Chicken egg vegetable scramble | Chicken rice roasted vegetable bowl | Bean rice vegetable skillet | Boiled eggs with apple |
| Saturday | Oat egg bowl with banana | Chicken bean rice bowl | Chicken with bean mash and vegetables | Boiled eggs with orange |
| Sunday | Roasted vegetable egg toast | Chicken rice vegetable plate | Bean chicken stuffed pepper | Boiled eggs with pear |
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
- Beans, 1.2 kg
- Bell pepper, 300 g
- Orange, 250 g
- Tomato, 250 g
- Apple, 200 g
- Pear, 200 g
- Spinach, 190 g
- Berries, 80 g
- Banana, 80 g
- Green beans, 25 g
- Avocado, 10 g
Meat and fish
- Chicken breast, 1.2 kg
Dairy and eggs
- Egg, 1.6 kg
Cupboard
- Rice, 1.2 kg
- Whole-grain toast, 170 g
- Oats, 70 g
- Olive oil, 60 g
Anything else
- Kiwi, 80 g
How this week was built
- Told it to favour
- chicken, rice, roasted vegetables, eggs, beans
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 meal prep plan for the week 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.