Meal planning. You either love it, hate it, or feel totally overwhelmed by the thought of it. Trust me, I’ve been there—staring into the fridge like it’s about to tell me what to cook. 😅
But here’s the good news: meal planning doesn’t have to be stressful or time-consuming. In fact, with a little organization (and a handy Google Sheets template I made for you), it can actually save you time, money, and energy.
And the best part? You’ll eat healthier and waste less food. Win-win!
Why I Swear by a Digital Meal Planner
There are fancy apps and meal subscription services out there, but why pay for something when you can do it for free?
I’ve digitized a meal-planning template just for you!
By using my simplified Google Sheets template, you can have your plans available across devices. So when you’re doing your groceries, you will no longer misplace or forget your shopping list… Unless you forget your phone at home!
I love using Google Sheets because:
✅ It’s accessible on any device (so no more forgetting grocery lists at home!)
✅ It’s customizable to fit your needs
✅ You can share it with your partner, kids, or roommates (hello, teamwork!)
With my FREE Weekly Meal Planner, you’ll get:
📝 An Inventory List – Keep track of what’s in your fridge, freezer, and pantry so you don’t overbuy.
🍽️ A Weekly Meal Plan & Grocery Checklist – Plan your meals and check off your grocery list while shopping.
📖 A Go-To Recipe Hub – Save your favorite meals so you don’t have to scroll Pinterest for hours.
Sounds good? Let’s dive in!
Walkthrough: Meal Planning Google Sheets Template
In the first tab of the template is actually a Welcome page! I have written simple instructions on how to use the template, beginning with making a copy for yourself in your Google Drive. Once you do that, you can edit your own template as you wish.
Step 1: Take Inventory of What You Already Have
Before you plan meals, do a quick inventory check. This helps you use up food before it expires and saves money on groceries.
- 🥦 Fridge First: Fresh produce and dairy expire quickly, so these should be top priority in meal planning. Fun fact: Leafy greens start losing nutrients within days, so eat those first!
- ❄️ Freezer Next: Frozen meats, veggies, and leftovers—make sure you use what’s getting close to freezer burn. Did you know that frozen fruits and veggies are just as nutritious as fresh? Sometimes even more, because they’re frozen at peak ripeness!
- 🛒 Pantry & Dry Goods: Instead of listing everything, focus on what’s close to expiring. Whole grains like brown rice and quinoa can last up to six months, but things like nuts and seeds go rancid faster.
- 🥫 Condiments & Extras: If you’ve got half-used jars of pesto, sauces, or marinades, find a way to use them in your meals! (Otherwise, they just sit there until they become a science experiment. 😬)
Pro Tip: Keep your inventory list updated as you go—it makes meal planning easier week after week!
Step 2: Plan Your Meals for the Week
This is my favorite part. (Yes, I’m a planning nerd. No regrets.) At least for me, I truly enjoy it. And I really do my best not to cruise through Pinterest, YouTube, and Instagram for meal ideas at night. Don’t do it! You’re bound to get hungry from all of the drool-worthy recipes… mmmmm…
Meal planning looks different for everyone, but here’s what works for me:
We only meal plan dinners.
I do LOVE to create colourful and vibrant meals.
☕ Breakfasts: We keep it simple. I’m a smoothie person—they’re quick, easy, and great for sneaking in extra greens and protein. A smoothie with spinach, banana, and chia seeds packs fiber, iron, and omega-3s into one glass! Check out my favourite smoothie recipes here!
🥗 Lunches: Now that I’m back in the office, I pack bento boxes with leftovers or quick, nutritious meals. Having a plan prevents me from grabbing unhealthy takeout just because I’m “too busy.”
🍽️ Dinners: This is the only meal we plan every single day. I love bright, colourful meals—not just because they’re pretty, but because they’re packed with different nutrients! (Ever heard of “eating the rainbow”? More colors = more vitamins and antioxidants.)
We all feast with our eyes (and noses) first. If you’re interested, here’s a blog post I wrote a couple months back on “The Importance of Eating the Rainbow”.
🥡 Leftovers & Batch Cooking: Cooking in bigger batches means we always have something ready for busy days. Soups, stews, and casseroles store well and taste even better the next day!
🚨 One Rule: Don’t Plan Meals While Hungry!
Late-night Pinterest scrolling is a trap. You’ll be knee-deep in drool-worthy recipes and suddenly craving homemade cinnamon rolls with cream cheese frosting (ask me how I know).
Step 3: Set Up a Go-To Recipe Hub
Instead of aimlessly searching for “quick dinners” after work, save recipes you actually love.
📌 Pinterest Folder: I keep all my favorite recipes under my “Nutritional EATS” board. (But let’s be real, I also get distracted by crochet tutorials and DIY projects. 🧶)
📓 Handwritten Recipe Binder: This stays in the kitchen so if my husband wants to cook, he can easily pick a meal.
So this is what I do.
All of my favourite recipes are saved on Pinterest BUT – I handwrite them on paper and put it in my Meal Planning binder. It’s always in the kitchen so IF my husband chooses to cook a meal, he can go in there and pick something out.
How I Organize My Recipe Hub:
🥩 Meats & Seafood
🥕 Vegetarian & Salads
🍂 Seasonal Favorites (Autumn/Winter Comfort Foods)
🍝 Pasta & Grain-Based Dishes
🍪 Desserts & Baking
🍞 Homemade Breads
🧂 Sauces, Dressings, & Spice Blends
💡 Budget-Friendly & Frugal Recipes
And that’s it! I designed this planner to be simple, flexible, and easy to use—because meal planning should make life easier, not harder! If you’re like me and like to be organized, this is a great starting point.
I have digital planners for E V E R Y T H I N G.
So, without further adieu, here’s the link below ⬇⬇⬇
FREE Spiral Roots – Weekly Meal Planner is right at your fingertips.
✔️ Make a copy in your Google Drive
✔️ Customize it to fit your needs
✔️ Share it with friends & family (and if you do, I’d love it if you could tag me on Instagram!)
More Free Templates For You
If you’re getting into planning your life out for organization, efficiency, and finding consistency, here are some other planners and templates that I’ve created for you:
Boost Your Family’s Financial Wellness
Free Downloadable: Goal Setting Planner 2023
Enjoy!
With love, Maya
Spiral Roots Marketing 