Meal prep, planned once — eaten all week
Plan Your Week’s Meals in One Spreadsheet.
A weekly meal planner spreadsheet with 38 recipes, a 104-ingredient price book, and a budget sheet that checks your week against the USDA food plans — so dinner is decided before the week starts.
Built around a real example week: a family of four, $239.83 for the week, about 1,563 kcal per person per day. Instant download after checkout.
From “What’s for dinner?” to “It’s already planned.”
It is 6 pm, everyone is hungry, and nobody decided what to cook. If that sounds familiar, you are not alone — most families worry about the same three things: the grocery bill creeping up, meals repeating until nobody wants them, and ingredients going missing mid-recipe.
This spreadsheet was built for exactly that. One workbook holds the meal plan, the recipes, the budget, and the shopping list — and every number adds up, so you can see what the week costs before you shop.
See the money clearly
The Budget sheet checks your week against the USDA Food Plans and shows the exact shopping-list cost next to the rounded store total, so overspending shows up early — while there is still time to adjust.
Miss nothing
38 recipes and a plan for breakfast, lunch, dinner, and snacks for all 7 days, plus a Sunday meal-prep session — so every meal has a place and nothing is forgotten.
Know what to buy
The shopping list builds itself from your meal plan, with exact quantities and a 104-ingredient price book, so you buy 62 items for the example week — and nothing you do not need.
Choose the plan that fits your week
Start with the spreadsheet, or get the full kit with the Recipe Guide. Most families choose the middle one.
Starter
$9.90
The meal planner spreadsheet
- 15-sheet Excel workbook
- Sample + Blank workbooks included
- Instant download
Most Popular
Complete
$15
The full planning kit
- Everything in Starter
- 18-page Recipe Guide — all 38 recipes
- Sample + Blank workbooks included
- The guide alone is worth more than the $5.10 difference
Plus
$19
For the whole year
- Everything in Complete
- Second-week example plan
- Monthly Tracker — $1,000 monthly budget
- 17 sheets in total
All prices in US dollars. UK, Canada, Australia, Germany, and France editions are sold separately in their local currency. If a file will not open or will not work, contact us and we will fix it or refund you.
What’s actually inside
15
sheets in the spreadsheet — 17 in Plus
38
recipes in the Recipe Guide
104
ingredients in the price book
$239.83
the example week, family of four
The example week costs $239.83 for a family of four — $209.02 exact, $249.41 rounded at the store — with 62 items to buy and about 1,563 kcal per person per day. The Budget sheet checks your week against the USDA Food Plans (September 2026): Thrifty $1,024, Low-Cost $1,126.90, Moderate $1,389.20, and Liberal $1,681.80 per month.
The 15 sheets
- Start Here
- Meal Plan
- Recipes
- Ingredients
- Shopping List
- Pantry
- Budget
- Meal Prep
- Dashboard
- Leftovers
- Print Menu
- Print List
- Week Archive
- Lists
- Helper
The example week, already filled in: a family of four, $239.83 for the week. Open the Sample workbook and you can see how every sheet works before you type a word.
How it works
1. Choose your plan
Pick Starter, Complete, or Plus, and check out with Stripe.
2. Download instantly
Your download link appears right after checkout, arrives by email too, and stays in your account under Downloads.
3. Make it yours
Open the workbook in Excel, replace the example week with your own meals, and follow the Sunday meal-prep session from there.
Questions, answered
What is included in the meal planner spreadsheet?
The spreadsheet is an Excel workbook with 15 sheets: Start Here, Meal Plan, Recipes, Ingredients, Shopping List, Pantry, Budget, Meal Prep, Dashboard, Leftovers, Print Menu, Print List, Week Archive, Lists, and Helper. The Plus edition adds two more sheets, Week 2 Example and Monthly Tracker, for 17 in total.
What is the difference between Starter, Complete, and Plus?
Starter ($9.90) is the spreadsheet on its own. Complete ($15) adds the 18-page Recipe Guide with all 38 recipes. Plus ($19) adds the second-week example plan and the Monthly Tracker tab. Complete is the most popular.
How do I receive the files after I buy?
You get a download link right after checkout, the same link by email, and the files stay in your account under Downloads. The workbook is an Excel (.xlsx) file and the guide is a PDF. Both the Sample workbook, filled in with the example week, and the Blank workbook, ready for your own details, are included.
What is the difference between the Sample and Blank workbooks?
The Sample workbook is already filled in with the example week for a family of four — $239.83 for the week, about 1,563 kcal per person per day — so you can see how every sheet works before you type a word. The Blank workbook is the same workbook with the example entries cleared, ready for your own week.
What if a file will not open?
Contact us and we will fix it or refund you. That promise covers files that will not open or will not work; it is not a 30-day money-back guarantee, and it does not cover simply changing your mind.
Do I get the UK, Canada, Australia, Germany, or France editions?
Those editions are sold separately in their local currency — pick your edition in the shop. The Complete edition on this page is the US edition, priced in US dollars.
How does the Budget sheet help me spend less?
The Budget sheet compares your week against the USDA Food Plans (September 2026) and shows your exact shopping-list cost against the rounded store total, so you can see what the week should cost before you shop. The example week costs $239.83.
How do I plan a week of meals without missing anything?
Start with a meal plan, then let the shopping list build itself from it. This workbook gives you 38 recipes and a plan for breakfast, lunch, dinner, and snacks for all 7 days, plus a Sunday meal-prep session — so every meal has a place and every ingredient ends up on the list.
Plan the week. Enjoy the cooking.
One hour of planning on Sunday saves five evenings of “what’s for dinner?”.
If a file will not open or will not work, contact us and we will fix it or refund you.