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 you’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 you’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!
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WHY DO YOU NEED THIS WEEKLY MEAL PLANNER TEMPLATE
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 you’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 meals—breakfast, lunch, dinner, and snack—with dedicated spaces to track calories, carbs, fat, and protein for each meal.
The best part is the additional shopping list section, making grocery shopping a breeze. No more last-minute runs to the store—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
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 goals—whether it’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 you’re hitting your macro targets.
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 you’re getting enough protein in your diet. Examples of high-protein options include chicken breast, egg whites, and protein shakes.
- If you’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.
Step 4: Make Your Grocery List
- Use the grocery list section to note everything you’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:
- Free Body Measurements Tracker
- Free Circle Habit Tracker
- Free Meal Planner and Water Intake Tracker
- Free Exercise Routine Planner
WHERE TO USE THESE MEAL LISTS
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 you’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.
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.
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. That’s why it’s really easy to cut them out without any special tool, like Gyro-Cut or electronic cutting machine (Silhouette machine or 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:
- Erin Condren Live Planner
- The Happy Planner (MAMBI planner)
- Carpe Diem Planner
- Bullet Journal
- Passion Planner
- Goodnotes App
- Any other paper planner
- Any other digital planner
- Any planner binder
Need more planner printables? Check our shop:
HOW TO DOWNLOAD PRINTABLE TEMPLATE
This printable planner page is totally free! You don’t have to join any community, secret club or give any other commitments to download them.
Follow these simple steps to get the files:
- Click the download button DOWNLOAD FREE WEEKLY MEAL PLANNER below
- Add the free item to your cart
- Complete your order
- Check your inbox and download the file
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.
✔ Print as many copies as you need for your personal use
✔ Perfect to use for your planner, journal or notebook
✘ NO reselling digital or printed copies
✘ NO sharing or distributing for free
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