Weekly Meal Planner with Grocery List

WEEKLY MEAL PLANNER
7 days × breakfast, lunch, and dinner


Day	Breakfast	Lunch	Dinner	Servings	Prep / leftovers
Monday	Oatmeal + fruit	Bean bowl + vegetables	Chicken tacos + slaw	4
Tuesday	Eggs + toast	Chicken rice bowl	Vegetable soup	4
Wednesday	Yogurt + fruit	Fish + salad	Bean quesadillas	4
Thursday	Oatmeal + berries	Pasta + vegetables	Chicken wraps	4
Friday	Eggs + beans	Rice + vegetables	Salad + toast	4
Saturday	Whole-grain pancakes	Family favorite	Soup + sandwiches	4
Sunday	Yogurt + oats	Planned leftovers	Light dinner	4


Adjust for allergies, medical needs, portions, storage, and foods already on hand. Example prices are fictional and not market prices or nutrition advice.

GROCERY LIST
Needed minus on hand · editable prices


Item	Category	Needed	Unit	On hand	Buy	Unit price	Subtotal
Oats	Pantry	2	lb	0.5	1.5	$2.80	$4.20
Eggs	Protein	18	each	4	14	$0.35	$4.90
Beans	Pantry	4	can	1	3	$1.20	$3.60
Tortillas	Bread	2	pack	0	2	$3.50	$7.00
Chicken	Protein	4	lb	0	4	$4.20	$16.80
Fish	Protein	1.5	lb	0	1.5	$7.50	$11.25
Rice	Pantry	3	lb	1	2	$1.40	$2.80
Tomatoes	Produce	3	lb	0	3	$2.40	$7.20
Onions	Produce	2	lb	0	2	$1.50	$3.00
Seasonal fruit	Produce	6	lb	1	5	$2.20	$11.00
Milk	Dairy	2	gal	0	2	$4.10	$8.20
Yogurt	Dairy	2	tub	0	2	$4.50	$9.00
Seasonal vegetables	Produce	8	lb	1	7	$2.10	$14.70
		0		0	0	$0.00	$0.00
		0		0	0	$0.00	$0.00
		0		0	0	$0.00	$0.00
		0		0	0	$0.00	$0.00
		0		0	0	$0.00	$0.00
		0		0	0	$0.00	$0.00
		0		0	0	$0.00	$0.00
		0		0	0	$0.00	$0.00
		0		0	0	$0.00	$0.00
		0		0	0	$0.00	$0.00
		0		0	0	$0.00	$0.00
		0		0	0	$0.00	$0.00


						Estimated total	$103.65
						Weekly budget	$175.00
						Available / over	$71.35

WEEKLY PREP PLAN
Cook once · store safely · use what you have


When	Prepare	Use by / in	Storage note	Owner
Sunday	Cook grains and beans	Mon–Wed	Cool promptly; portion and refrigerate or freeze
Sunday	Wash and prep produce	Mon–Thu	Dry and store by type
Wednesday	Inventory check	Thu–Sun	Use shortest-life foods first
Friday	Leftover plan	Weekend	Reheat and store safely



Food safety: cook to safe temperatures and refrigerate leftovers promptly. Follow current USDA guidance. For allergies or medical nutrition needs, consult a qualified professional.