Free Weekly Meal Planner

Free. Plan seven days of meals in about ten minutes. Log calories and macros, get a categorised grocery list with estimated costs, and know exactly what to buy before you walk into the shop.

Most meal planners give you a blank grid and call it done. This one has 107 built-in formulas. You log a meal, it calculates the macros, adds the ingredients to the shopping list, and tells you whether you've hit your calorie target for the day.

What you get

7-day meal planner. Breakfast, lunch, dinner, and snacks for the whole week in one view.

Macro tracking per meal. Calories, protein, carbs, and fat. Daily totals auto-calculated from each entry.

Calorie alerts. Set a daily target, the sheet flags visually when you go over.

Categorised grocery list. Every ingredient from your weekly plan grouped by aisle. Produce, meat, dairy, pantry, frozen. Makes the shop faster.

Cost estimates and running budget. Enter typical prices once, the sheet tells you what the week will cost before you leave the house.

Four tabs covering the planner, shopping list, cost dashboard, and ingredient database.

US edition (dollars) and UK edition (pounds, British spelling). Both included.

Works in Google Sheets, Excel 2016+, and LibreOffice Calc.

Why free

Because you shouldn't need a subscription to plan what you're eating next Tuesday. If you want more (specialised dietary planners, macro balancing, cross-contamination tracking) the paid meal planners are $9.99 to $12.99 each, or $29.99 for the full 4-pack bundle.

Questions? Email hello@boredtools.store