Free printable simple weekly meal plan
The plain version. No diet label, no restrictions, just a week of ordinary meals decided for you.
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 | Greek yoghurt oats and berries | Chicken potato salad | Chicken tomato pasta | Apple |
| Tuesday | Yoghurt banana oat bowl | Chicken pasta salad | Herbed chicken and potatoes | Pear |
| Wednesday | Berry yoghurt overnight oats | Chicken baked potato salad | Chicken vegetable pasta | Orange |
| Thursday | Apple cinnamon yoghurt oats | Chicken potato grain salad | Chicken tomato pasta bowl | Kiwi fruit |
| Friday | Banana yoghurt oat bowl | Chicken pasta garden salad | Paprika chicken potatoes | Peach |
| Saturday | Yoghurt berry flax bowl | Chicken potato yoghurt salad | Chicken vegetable pasta | Apple |
| Sunday | Pear yoghurt oat bowl | Chicken pasta salad with tomato | Lemon chicken potato plate | Grapes |
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, 1.2 kg
- Apple, 500 g
- Tomato sauce, 450 g
- Green beans, 300 g
- Berries, 300 g
- Pear, 300 g
- Courgette, 250 g
- Baked potato, 200 g
- Orange, 200 g
- Peach, 200 g
- Banana, 160 g
- Spinach, 160 g
- Broccoli, 160 g
- Grapes, 150 g
- Lemon juice, 90 g
- Tomato, 80 g
- Herbs, 15 g
- Garlic, 5 g
Meat and fish
- Chicken breast, 1.7 kg
Dairy and eggs
- Greek yoghurt 2%, 1.4 kg
- Greek yoghurt dressing, 180 g
- Light yoghurt dressing, 35 g
- Parmesan, 10 g
Cupboard
- Whole-wheat pasta cooked, 1.4 kg
- Rolled oats, 300 g
- Olive oil, 50 g
- Chia seeds, 11 g
- Ground flaxseed, 11 g
- Walnuts, 8 g
- Cinnamon, 4 g
- Honey, 1 g
Anything else
- Kiwi, 200 g
How this week was built
- Told it to favour
- chicken, potatoes, salad, pasta, yoghurt
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 simple weekly meal plan 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.