Free Printable Macro Meal Planner Template

Macro Meal Planner. Free Planner Printables

Looking for an easy way to organize your meal ideas and plan nutritious meals for the entire week? This printable weekly meal planner is a simple yet effective tool to help you stay on track with your food choices, whether youโ€™re cooking for a family, meal prepping for a busy schedule, or focusing on weight loss goals.

Designed to fit unique needs, this meal planner includes space to log meals for each day of the week, track macros, and create a handy grocery list. Whether youโ€™re aiming for healthy meals packed with protein or just want to simplify your meal prep routine, this planner will make the process stress-free and efficient.

Get ready to take control of your nutrition and enjoy the benefits of a well-organized weekly meal plan!

This post contains affiliate links. For more information, see my disclosures here.

WHY DO YOU NEED THIS WEEKLY MEAL PLANNER TEMPLATE

Free Printable Macro Meal Planner Templates
Free Printable Macro Meal Planner Templates

Planning meals in advance is a good idea for anyone looking to maintain a healthier lifestyle and stay on track with their nutrition goals. This weekly meal plan template is a helpful tool designed to simplify meal prep and ensure youโ€™re meeting your macro targets throughout the days of the week.

Made in a minimalist design style, this structured planner works for any kind of diet. It comes in two options: Monday start and Sunday start, allowing you to choose what works best for your routine. Each day is organized into four mealsโ€”breakfast, lunch, dinner, and snackโ€”with dedicated spaces to track calories, carbs, fat, and protein for each meal.

Free Printable Meal Plan
Free Printable Meal Plan

The best part is the additional shopping list section, making grocery shopping a breeze. No more last-minute runs to the storeโ€”just check your menu planner, jot down what you need, and stick to your own meal plan for better consistency and a long-term approach to healthy eating.

Need more weight loss printables?

HOW TO USE THESE MEAL WEEKLY PLANNERS

Free Printable Weekly Menu Plan
Free Printable Weekly Menu Plan

Follow this step-by-step guide to make the most of your exercise logs:

1. Set Your Weekly Fitness Goal

At the start of each week, define your fitness goalsโ€”whether itโ€™s increasing strength, improving endurance, or tracking physical activity. Write down your starting weight and target ending weight in the designated section.

2. Plan Each Workout Day

Using this weekly meal plan template is simple and will help you stay organized with your nutrition goals. Follow these step-by-step instructions to plan your daily meals efficiently and ensure youโ€™re hitting your macro targets.

Meal Prep Week Template
Meal Prep Week Template

Step 1: Fill in Your Weekly Meal Plan

  • Start by writing down different meals for each day of the week in the planner.
  • Plan breakfast, lunch, dinner, and a snack for each day.
  • Include your favorite meal ideas while ensuring variety to keep things exciting.

Step 2: Calculate Your Macros for Each Meal

  • For each meal, track grams of protein, grams of fat, and grams of net carbs.
  • Make sure youโ€™re getting enough protein in your diet. Examples of high-protein options include chicken breast, egg whites, and protein shakes.
  • If youโ€™re planning a fun meal, consider options like taco night, but adjust portion sizes to fit your macros.

Step 3: Total Your Daily Macros

  • At the end of each day, sum up the g protein, grams of fat, and grams of net carbs to ensure you are staying within your targets.
  • Adjust meals if necessary to maintain balance.
Free Weekly Meal Planner Sheets
Free Weekly Meal Planner Sheets

Step 4: Make Your Grocery List

  • Use the grocery list section to note everything youโ€™ll need from the grocery store.
  • Include key ingredients for your planned meals, such as sweet potatoes for complex carbs or lean protein sources like chicken breast.
  • If a family member has specific dietary needs, customize the list accordingly.

Step 5: Stick to Your Plan and Enjoy

  • Prepare your meals in advance to avoid the temptation of fast food.
  • Keep the planner handy throughout the week for easy reference.
  • Celebrate a successful meal-planning week with a happy meal planning mindset!

Get more powerful tools to keep track of your progress in your fitness journey:

WHERE TO USE THESE MEAL LISTS

Free Printable Weekly Macro Meal Planner Template for The Happy Planner
Free Printable Weekly Macro Meal Planner Template for The Happy Planner

These free meal plan templates are designed to fit seamlessly into your planning system, making it easier than ever to stay organized with your nutrition and meal prep. Whether you prefer a paper planner or a digital tool, these templates offer the flexibility to suit your needs.

1. Add to Your Planner or Binder

  • These pages come in various sizes, including The Happy Planner Mini, Classic, and Big, as well as Letter / Half Letter, A4 / A5 formats.
  • Simply print and insert them into your planner binder to keep track of your weekly meals and healthy food choices.

2. Use in Your Fitness Journal

  • If youโ€™re tracking macros and meal planning as part of your fitness routine, these meal lists work perfectly in a fitness journal.
  • Record your meals alongside workout logs to ensure your diet aligns with your healthy food goals.
Free Printable Weekly Macro Meal Planner Template for A4 Planner
Free Printable Weekly Macro Meal Planner Template for A4 Planner

3. Stand-Alone Meal Planning Sheet

  • Not a planner user? No problem! These templates can be printed and used as a stand-alone meal planning sheet on your fridge or kitchen counter.
  • Keep it visible to stay on top of your meals for the week.

4. Digital Meal Planning

  • If you prefer a paperless approach, these free meal plan templates can also be used in digital planners.
  • Upload them to a note-taking app or PDF editor, and easily fill in your meals and grocery lists on your tablet or computer.
Printable Macro Meal Planner
Printable Macro Meal Planner

No matter how you choose to use these templates, they are a simple yet effective tool to help you stay consistent with meal planning and maintain a well-balanced diet!

All printable meal planner templates are rectangle. Thatโ€™s why itโ€™s really easy to cut them out without any special tool, likeย Gyro-Cutย or electronic cutting machine (Silhouette machineย orย Cricut). All you have to do is to print and cut even with your scissor, paper knife or paper trimmer. As simple as that!

Follow the Print and Cut instructions for the best result.

Add these printable weight loss chart pages to your favorite planner:

HOW TO DOWNLOAD PRINTABLE TEMPLATE

This printable planner page is totally free! You donโ€™t have to join any community, secret club or give any other commitments to download them.

Follow these simple steps to get the files:

For your convenience all the files will be sent to your email. Please, double check the email you are entering during checkout.

There are no download limits or expiry dates. You will have lifetime access to the file. But, please, be sure you follow the TERMS OF USE.

WHAT IS INSIDE YOUR DIGITAL DOWNLOAD

Once your order is placed, you will receive an email with the attached ZIP file. You will need software to open this file.

ZIP file contains:

  • 1 PDF file for US Letter size paper
  • 1 PDF file for A4 size paper

TERMS OF USE

This free printable planner template is for personal use only. You can print as many copies as you need for your personal use.
โœ” Print as many copies as you need for your personal use
โœ” Perfect to use for your planner, journal or notebook
โœ˜ NO reselling digital or printed copies
โœ˜ NO sharing or distributing for free

Need more planner pages? Check our planner printables shop:

Share this post with your buddies, who will enjoy these free printable meal planner as much as we do!

Free Printable Weekly Macro Meal Planner. Pin It!
Free Printable Weekly Macro Meal Planner. Pin It!

Pin this article to your Free Printables Planner Templates board to read it late.

Similar Posts

Leave a Reply