Printable weekly meal planner
One sheet for the week, on the fridge. Seven days, lunch and dinner, a line for notes and the grocery list sorted by aisle. Free, no sign-up: print it as is, or save it as a PDF.
The meal planner template
One A4 page, landscape. On a phone, the sheet scrolls sideways; when printed, it prints on its own, without the rest of the page.
This week's meals
Week of| Meal | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Lunch | |||||||
| Dinner | |||||||
| Notes |
Fruits and vegetables
Meat and fish
Fresh and dairy
Pantry
Everything else
popotam.fr · the meal planner, free and no account needed
How to fill in your meal planner in fifteen minutes
- Look at the week before the meals: busy evenings, lunches at the cafeteria, guests. Cross out the slots that don't need a meal.
- Place what needs using up first: leftovers in the fridge, whatever's lingering in the pantry. The first days take care of it.
- Put quick dishes on busy evenings, and what simmers on the weekend. A dish you cook a double batch of feeds a lunch too.
- Mix it up without thinking: a different base each day (pasta, rice, legumes, potatoes), fish or a vegetarian dish twice a week.
- Make the list at the same time, aisle by aisle, adding up what comes back: two dishes with onions is just one line.
The method in detail, with examples, is on our page how to make your weekly menu.
Paper meal planner or app?
They work together. Paper stays visible on the fridge; the app keeps up when the week changes.
The paper planner is the right pick if…
- The week is decided ahead of time and doesn't change much.
- You like seeing it at a glance, on the fridge.
- You write the grocery list at the same time, by hand.
An app is the right pick if…
- A meal changes, and the grocery list has to follow on its own.
- You want dish ideas, or don't want to plan the week yourself.
- Several people in the household do the shopping, each from their own phone.
Weeks already filled in
If a blank sheet feels scary, start from a ready-made week: our weekly menus give you seven days of meals with their grocery list, to copy as is. Our grocery list for under $60 a week does the same on a tight budget.
And if you'd rather someone filled in the sheet for you, Popotam puts the week together based on your tastes, your time and your budget, then prints it or saves it as a PDF: the weeks you choose, the recipes and the grocery list, with a preview before printing. It's free and no account needed.
Your week of meals, in two minutes.
Say what you like, get your week and its grocery list, and keep it all in one link. No account, no credit card.
Related guides
Frequently asked questions
Where can you find a free printable weekly meal planner?
Right on this page: an A4 landscape template, with all seven days, lunch and dinner, a notes line and a grocery list sorted by aisle. The “Print the meal plan” button prints only the sheet. It's free, no sign-up or email address needed.
How do you save the meal plan as a PDF?
Click “Print the meal plan”, then choose “Save as PDF” as the printer in the print window. The sheet keeps its A4 landscape format, and you fill it in by hand once it's printed.
How do you fill in a weekly meal plan?
In fifteen minutes: first look at the week (rushed evenings, lunches out, guests), slot in what needs to be used up from the fridge, put quick dishes on busy evenings and slow-simmered ones on the weekend, vary the base of each day, then make the grocery list at the same time, aisle by aisle.
Paper meal plan or app: which one to pick?
Paper is perfect when the week is decided ahead of time and doesn't change much: you see it at a glance on the fridge. An app becomes handier as soon as a meal changes, because the grocery list follows on its own, or when several people do the shopping. The two go together: you can put the week together in an app, then print it.
Can you print a meal plan that's already filled in?
Yes. Our weekly menus give you seven days of meals with their grocery list, to copy as is. And Popotam, free and with no account, puts together the week based on your tastes and your budget, then prints it or saves it as a PDF, with the recipes and the grocery list.
How do you make the grocery list from the meal plan?
Go through each meal of the week, write its ingredients down in the right aisle, and add up what comes up several times: two dishes with onions make a single line. Then cross out what you already have. An app like Popotam does that math on its own and removes what you check as “Got it”.