This is a free one-page weekly meal planner you can print.

This is the paper version of how we plan our own week. Breakfast and lunch stay the same every day, so the only real decision is dinner, and you pick six of those plus one flex night for takeout or leftovers.

Download the PDF Or print it from your browser

The Lean + Strong weekly planner page: a fixed breakfast and lunch at the top, a Sunday to Saturday dinner grid with one flex night, and a shopping list split into four passes.

How to use it

Print it on Sunday, or whenever your week starts. It fits on one sheet of Letter or A4 paper.
Write a dinner on six of the seven days and leave one as the flex night. Note anything you need to defrost or prep ahead next to it.
Fill in the shopping list in four passes: breakfast and lunch staples, then dinner proteins, then produce and carbs, then snacks and dessert. Going pass by pass is how nothing gets missed.

The app can build the shopping list for you.

Hearthquarters is the app version of this sheet. You pick the dinners and it builds the four-pass shopping list, and everyone in your household sees the same checklist in the store. It's free to start.

Start a free household