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4-Week Meal Planner
A month of meal planning in 29 pages, with four weeks that each get a meal plan, a grocery list, a prep plan and two recipe pages. The pages around them cover monthly goals, what's already in the fridge and a budget for the whole month.
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Twenty-nine printable pages cover a month of meals, shopping and cooking. The planner starts with three pages for the month as a whole, then repeats the same six-page set for each of the four weeks, and ends with a review.
Before the first week
- This month’s goals. Health goals, foods to eat less and more of, a few nutrition targets to fill in, and a section for each person you cook for, with their allergies and dislikes.
- Pantry and fridge check. Separate boxes for pantry, fridge and freezer, plus a “use up first” box for food that’s about to turn.
- Budget tracker. A weekly budget and a four-week grid for spending at two grocery stores, a warehouse store, the farmers market, takeout, and coffee and snacks.
What each week looks like
A week takes six pages. The meal plan runs across two: Monday to Wednesday get breakfast, lunch, dinner and snack rows, and Thursday to Sunday are laid out as a table of three meals a day, with a box for meal prep reminders. The grocery list is split into produce, meat and seafood, dairy and eggs, bakery and grains, canned goods and sauces, and a specialty store. The meal prep plan has a prep day, the hours you’ve set aside, four batch cooking lines and a short checklist. Two recipe note pages let you record a new dish, where it came from, a five-star rating and what you’d change next time.
The layout is the same every week, but the colors change: week 1 is yellow, green and peach, week 2 lavender and blue, and so on, so it’s easy to see which week you’re in.
After the month
The monthly review counts the days you cooked at home, takeout meals, new recipes and total food spend, and asks for your best dish and biggest flop.
Printing
Print the US Letter or A4 file at home, at 100% rather than “Fit to page.” The 6 x 9 file carries a bleed for a print shop to trim. The printing guide suggests 120–150 gsm (32–40 lb) paper, double-sided and flipped on the long edge, and notes every page stays readable in grayscale. For binding, it suggests a staple in the corner, coil binding at a copy shop, or a three-hole punch.
