There was a time when my days revolved around last-minute dinner decisions, endless takeout, and too many drive-thrus. Sound familiar? Constantly scrambling for meals left me stressed and overspending. That is when I realized I needed a better solution—a simple meal planner.
Also, I recently started experimenting with interesting recipes from all around the world. For a whole week, I enjoyed the best food from Brazil.
To help others, I have gathered the best free meal planning resources for 2025.
I am giving all these templates for free!
- Daily Meal Planner Free Template
- Weekly Meal Planner Free Template
- Monthly Meal Planner Free Template
- Free Meal Planner Templates for Breakfast, Lunch, and Dinner
- Free Weekly Meal Planner Template for Weight Loss
- Free Meal Planner Template for Gaining Weight
- Healthy Eating Meal Planner Free Template
- Free Meal Planner Template to Save Money
- Free Meal Planner Template for the Whole Family
- Free Weekly Meal Planner Template for Vegans
Daily Meal Planner Free Template
If you’ve ever wasted time trying to decide what to eat or ended up with takeout again just because planning seemed like too much, a daily meal template will change that. With a quick glance, you’ll know exactly what’s on the menu, avoiding all that last-minute stress.
The template covers everything – breakfast, lunch, dinner, even snacks if you want – making it easy to jot down simple meal ideas.
DOWNLOAD FREE DAILY MEAL PLANNER TEMPLATE HERE
Examples of Daily Meal Plan Ideas
Balanced
- Breakfast: Greek yogurt with berries and a sprinkle of granola
- Lunch: Grilled chicken wrap with mixed greens, tomatoes, and a light vinaigrette
- Snack: Apple slices with almond butter
- Dinner: Baked salmon with roasted vegetables and quinoa
Quick and Easy Day
- Breakfast: Overnight oats with chia seeds, bananas, and a drizzle of honey
- Lunch: Turkey and avocado sandwich on whole-grain bread
- Snack: A handful of mixed nuts
- Dinner: Stir-fry with tofu, bell peppers, broccoli, and brown rice
Vegetarian Option
- Breakfast: Smoothie bowl with spinach, pineapple, and a scoop of protein powder
- Lunch: Lentil soup with a slice of whole-grain toast
- Snack: Carrot sticks with hummus
- Dinner: Veggie-loaded pasta with marinara and a side salad
Fun fact: Did you know Nikola Tesla believed a vegetarian diet boosted his brainpower?
Weekly Meal Planner Free Template
A weekly meal planner template is the ultimate way to get organized without obsessing over every single meal each day. When you’ve got a plan for the week, you can handle grocery shopping in one go, prep ahead if you want, and dodge those nightly “what’s for dinner” dilemmas.
This template gives you space to plan out breakfasts, lunches, and dinners for each day of the week. You don’t have to fill in every slot either – if Tuesday is always pizza night or Friday is “leftovers,” it’s all about what works best for you.
DOWNLOAD FREE WEEKLY MEAL TEMPLATE HERE
Example of Weekly Meal Plan Ideas
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Scrambled eggs with spinach and whole-grain toast | Mixed greens salad with grilled chicken, nuts, and a light dressing | Spaghetti with marinara sauce and roasted vegetables |
| Tuesday | Oatmeal with fresh berries and a dollop of yogurt | Turkey and cheese wrap with baby carrots | Tacos with black beans, salsa, avocado, and a sprinkle of cheese |
| Wednesday | Smoothie with banana, spinach, and almond milk | Leftover spaghetti and veggies | Stir-fried chicken with bell peppers and rice |
| Thursday | Greek yogurt with honey and nuts | Chickpea salad with cucumbers, tomatoes, and feta | Grilled salmon with quinoa and steamed broccoli |
| Friday | Overnight oats with apple and cinnamon | Tuna salad on a bed of mixed greens | Pizza night (homemade or takeout) |
| Saturday | Pancakes with fresh fruit and a side of yogurt | Grilled cheese with tomato soup | BBQ chicken with baked potatoes and corn on the cob |
| Sunday | Avocado toast with poached eggs | Veggie wraps with hummus and fresh veggies | Roast chicken with mashed potatoes and green beans |
Monthly Meal Planner Free Template
For anyone looking to plan further ahead and simplify meal decisions even more, a monthly meal plan is where it’s at. This template is ideal if you’re balancing a tight schedule or want to avoid those endless mid-week grocery trips.
With a monthly plan, you’ll know what’s on the menu every day, with room for variety and flexibility. You can mix in your favorite meals, add a few new recipes to keep things fresh or mark certain nights as “leftovers” to cut down on cooking.
A monthly meal planner template also helps with budgeting and keeps food waste to a minimum, as you’re buying with intention for the entire month.
DOWNLOAD FREE MONTHLY MEAL PLANNER TEMPLATE HERE
Example of Monthly Meal Plan Ideas
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 | Chicken stir-fry with rice | Spaghetti and meatballs | Grilled salmon with quinoa | Vegetable curry with naan | Taco night | Homemade pizza | Roast beef with mashed potatoes |
| Week 2 | Beef stew with crusty bread | Vegetable stir-fry with noodles | Chicken Caesar salad | Stuffed bell peppers | Fish tacos | Baked ziti | Grilled chicken with roasted veggies |
| Week 3 | Pasta Primavera | Chicken fajitas | Minestrone soup with garlic bread | Stir-fried tofu with veggies | BBQ ribs with coleslaw | Vegetarian lasagna | Beef and veggie stir-fry |
| Week 4 | Turkey chili with cornbread | Shrimp and broccoli stir-fry | Greek salad with grilled chicken | Stuffed sweet potatoes | Burgers with sweet potato fries | Chicken Parmigiana | Slow-cooker beef stew |
*You can go further and plan each meal for every day of the whole month.
Free Meal Planner Templates for Breakfast, Lunch, and Dinner
Organizing separate templates for breakfast, lunch, and dinner lets you focus on each meal independently.
Each meal plan template gives you focused guidance, making it easy to organize one meal at a time and keep the variety going.
DOWNLOAD FREE BREAKFAST TEMPLATE HERE
DOWNLOAD FREE LUNCH TEMPLATE HERE
DOWNLOAD FREE DINNER TEMPLATE HERE
Examples of Meal Ideas for Each Template
Breakfast Meal Plan Example
| Day | Breakfast |
|---|---|
| Monday | Oatmeal with almond milk, chia seeds, and fresh berries |
| Tuesday | Greek yogurt with honey, walnuts, and a sprinkle of cinnamon |
| Wednesday | Scrambled eggs with spinach and a side of whole-grain toast |
| Thursday | Fruit smoothie with banana, spinach, and almond butter |
| Friday | Avocado toast with a poached egg |
| Saturday | Pancakes with a side of fresh fruit |
| Sunday | Overnight oats with almond milk and strawberries |
Lunch Meal Plan Example
| Day | Lunch |
|---|---|
| Monday | Mixed greens salad with grilled chicken, tomatoes, and a light vinaigrette |
| Tuesday | Turkey and cheese wrap with lettuce, tomato, and a side of carrots |
| Wednesday | Quinoa salad with chickpeas, cucumbers, and feta |
| Thursday | Leftover grilled chicken on a bed of spinach with nuts and cranberries |
| Friday | Tuna salad with mixed greens and whole-grain crackers |
| Saturday | Grilled cheese sandwich with tomato soup |
| Sunday | Veggie wrap with hummus and fresh veggies |
*You don’t have to stick to it strictly all the time. For instance, last week I decided to swap the grilled chicken with delicious Feijoada.
Dinner Meal Planner Example
| Day | Dinner |
|---|---|
| Monday | Grilled salmon with quinoa and steamed broccoli |
| Tuesday | Spaghetti with marinara sauce and a side salad |
| Wednesday | Stir-fried chicken with bell peppers and rice |
| Thursday | Stuffed bell peppers with ground turkey and a side of greens |
| Friday | BBQ chicken with baked potatoes and green beans |
| Saturday | Homemade veggie pizza |
| Sunday | Roast beef with mashed potatoes and steamed carrots |
Free Weekly Meal Planner Template for Weight Loss
Getting into a groove with weight loss can feel like a never-ending game of “what should I eat next?” You try to balance meals that won’t leave you hungry but also won’t set you back, and it gets old fast. That’s where a weekly weight-loss meal plan makes all the difference.
With this template, you’ve got your meals mapped out for the week, making it easy to keep portions on point, avoid surprise calories, and stick with foods that actually taste good.
DOWNLOAD FREE WEEKLY WEIGHT LOSS MEAL PLAN TEMPLATE HERE
Weekly Weight Loss Meal Planner Ideas
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| Monday | Chia pudding with mango slices and a sprinkle of coconut | Grilled shrimp salad with arugula, avocado, and citrus vinaigrette | Red bell pepper slices with guacamole | Stuffed zucchini boats with ground turkey and herbs |
| Tuesday | Egg white and spinach frittata with cherry tomatoes | Rainbow veggie wrap with hummus, cucumber, and shredded cabbage | Pineapple chunks with a few pumpkin seeds | Herbed baked cod with roasted Brussels sprouts and farro |
| Wednesday | Quinoa breakfast bowl with apples, almonds, and cinnamon | Chilled soba noodle salad with edamame, carrots, and sesame dressing | Jicama sticks with a side of tzatziki | Turkey meatballs with spaghetti squash and marinara |
| Thursday | Avocado smoothie with spinach, cucumber, and mint | Greek salad bowl with olives, cucumber, and grilled lamb | Watermelon cubes with feta crumbles | Baked halibut with a side of ratatouille and wild rice |
| Friday | Whole-grain waffles topped with almond butter and pear slices | Spicy chickpea and quinoa bowl with roasted red peppers and tahini | Orange slices with a few cashews | Garlic and herb roasted pork tenderloin with roasted parsnips |
| Saturday | Sweet potato hash with kale and a poached egg | Bibimbap bowl with marinated beef, spinach, and pickled radish | Plum with a handful of sunflower seeds | Miso-glazed salmon with a side of bok choy and soba noodles |
| Sunday | Buckwheat pancakes with a side of Greek yogurt and blueberries | Caprese salad with heirloom tomatoes, fresh basil, and mozzarella | Papaya slices with a lime wedge | Moroccan chicken stew with chickpeas, carrots, and spices |
Free Meal Planner Template for Gaining Weight
When you’re trying to gain weight, especially in a healthy way, having a solid meal plan is key.
Instead of winging it and hoping you’re hitting enough calories, this template lets you plan out every meal and snack so you’re covered without feeling stuffed or overloading on empty calories.
DOWNLOAD FREE WEIGHT GAIN MEAL PLANNER TEMPLATE HERE
Example of a Weekly Meal Plan for Weight Gain
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| Monday | Omelette with cheese, mushrooms, and avocado, plus a side of toast with almond butter | Chicken wrap with avocado, mixed greens, and a side of quinoa salad | Banana with peanut butter and a handful of trail mix | Steak with mashed sweet potatoes and roasted broccoli |
| Tuesday | Greek yogurt parfait with granola, honey, and mixed berries | Grilled salmon salad with avocado, olives, and couscous | Whole-grain crackers with hummus and sliced cucumber | Pasta with meatballs, marinara sauce, and a side of garlic bread |
| Wednesday | Overnight oats with chia seeds, chopped nuts, and diced apple | Turkey sandwich with cheese, lettuce, tomato, and a side of pasta salad | Smoothie with banana, oats, peanut butter, and protein powder | Chicken stir-fry with bell peppers, cashews, and jasmine rice |
| Thursday | Bagel with smoked salmon, cream cheese, and capers | Lentil soup with a side of whole-grain bread and butter | Mixed nuts and dried apricots | Beef fajitas with guacamole, sour cream, and a side of Mexican rice |
| Friday | French toast with Greek yogurt and fresh strawberries | Burrito bowl with chicken, black beans, corn, and cheese | Energy balls made from oats, honey, and almond butter | Grilled pork chops with mashed potatoes and green beans |
| Saturday | Scrambled eggs with spinach, feta, and a croissant on the side | Shrimp pasta in a creamy sauce with a side salad | Sliced apple with cheddar cheese and a few dates | Roast lamb with couscous and roasted carrots |
| Sunday | Pancakes with maple syrup, walnuts, and a side of bacon | Avocado toast with poached eggs and smoked turkey slices | Smoothie bowl topped with granola and coconut flakes | Baked salmon with risotto and sautéed asparagus |
Healthy Eating Meal Planner Free Template
With a simple meal plan template, you can create a balanced, nutritious menu without the guesswork.
It’s perfect for planning out fresh, wholesome meals for the week without overthinking it. Mix up your favorite veggies, try new proteins, and plan your carbs for energy without any stress.
DOWNLOAD FREE HEALTHY EATING MEAL PLANNER TEMPLATE HERE
Healthy Eating Meal Plan Ideas for the Week
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| Monday | Whole-grain toast with avocado, topped with radish slices and pumpkin seeds | Quinoa and chickpea salad with cherry tomatoes and arugula | Carrot and celery sticks with hummus | Grilled chicken with sautéed kale and sweet potato mash |
| Tuesday | Overnight chia pudding with coconut milk and mixed berries | Lentil and vegetable soup with a side of whole-grain bread | Orange slices with a few almonds | Baked cod with roasted Brussels sprouts and brown rice |
| Wednesday | Smoothie with spinach, pineapple, ginger, and coconut water | Stuffed bell peppers with black beans, quinoa, and a sprinkle of cheese | Handful of walnuts and an apple | Stir-fried tofu with broccoli, bell peppers, and soba noodles |
| Thursday | Greek yogurt bowl with sliced kiwi, flax seeds, and honey drizzle | Spinach and mushroom wrap with a side of mixed greens | Sliced cucumber and red bell pepper with tzatziki | Roasted salmon with cauliflower rice and green beans |
| Friday | Oatmeal with cinnamon, chopped pear, and a sprinkle of hemp seeds | Falafel bowl with mixed greens, cucumber, and a tahini dressing | A handful of grapes and a few pistachios | Turkey burger wrapped in lettuce with a side of sweet potato fries |
| Saturday | Egg scramble with zucchini, tomatoes, and fresh herbs | Marinated tofu with a kale and wild rice salad | Pear slices with cashew butter | Veggie stir-fry with tempeh and brown rice |
| Sunday | Whole-grain pancakes with fresh blueberries and a dollop of Greek yogurt | Butternut squash soup with a side of mixed green salad | Mixed berry bowl with sunflower seeds | Roast chicken with garlic-roasted carrots and quinoa pilaf |
Free Meal Planner Template to Save Money
If you’re looking to stretch your grocery budget without sacrificing flavor, this meal plan template is your go-to. Planning meals with affordable ingredients and smart swaps keeps costs down and helps you avoid waste.
With this template, you can organize meals for the week, making sure every dollar counts.
DOWNLOAD FREE MONEY-SAVING MEAL PLANNER TEMPLATE HERE
Budget-Friendly Free Meal Plan Example
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| Monday | Peanut butter and banana on whole-grain toast | Black bean and rice bowl with salsa | Popcorn with a dash of sea salt | Lentil soup with a slice of bread |
| Tuesday | Oatmeal with sliced apple and cinnamon | Tuna salad sandwich on whole-grain bread | Carrot sticks with hummus | Baked potato topped with chili and cheese |
| Wednesday | Greek yogurt with honey and oats | Vegetable stir-fry with tofu and brown rice | Orange slices | Pasta with marinara and steamed green beans |
| Thursday | Egg and spinach scramble with toast | Quinoa and roasted veggie bowl | Handful of almonds | Chicken and veggie casserole |
| Friday | Smoothie with frozen berries and milk | Grilled cheese with tomato soup | Apple with peanut butter | Chickpea curry over rice |
| Saturday | Pancakes with a side of fruit | Leftover chickpea curry in a wrap | Bowl of trail mix | Homemade veggie pizza |
| Sunday | Scrambled eggs with leftover veggies | Mixed bean salad with cucumber and tomato | Celery with cream cheese | Roast chicken with mashed potatoes |
Free Meal Planner Template for the Whole Family
Keeping everyone in the family satisfied can be a challenge, but a family-focused meal plan template makes it easier to plan meals everyone will love.
With family-friendly meals in place, you’ll avoid mealtime stress, spend less time deciding, and enjoy more time around the table.
This setup is ideal for families who need variety without overcomplicating things.
DOWNLOAD FREE FAMILY MEAL PLANNER TEMPLATE HERE
Free Family Meal Plan Idea for the Week
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| Monday | Breakfast burritos with scrambled eggs, cheese, and avocado | Grilled cheese sandwiches with tomato soup | Apple slices with peanut butter | Spaghetti and meatballs with a side salad |
| Tuesday | Pancakes with fresh berries and a dollop of yogurt | Chicken quesadillas with salsa and sour cream | Trail mix with nuts and dried fruit | Taco night with ground beef, lettuce, cheese, and guacamole |
| Wednesday | Smoothie bowls topped with granola and banana slices | Mini pizzas on whole-grain English muffins with various toppings | Celery sticks with cream cheese | Stir-fried chicken and veggies over jasmine rice |
| Thursday | Overnight oats with strawberries and chia seeds | Turkey and cheese wraps with carrot sticks | Cheese cubes and whole-grain crackers | BBQ chicken with roasted potatoes and corn on the cob |
| Friday | Whole-grain waffles with almond butter and sliced bananas | Vegetable pasta salad with a side of sliced apples | Yogurt with a sprinkle of granola | Homemade burgers with sweet potato fries |
| Saturday | Egg muffins with spinach, cheese, and a side of toast | Chicken Caesar wraps with romaine and parmesan | Popcorn with a pinch of salt | Stuffed bell peppers with ground turkey and rice |
| Sunday | Bagels with cream cheese, smoked salmon, and cucumber slices | Grilled veggie and hummus sandwiches | Fruit salad with mixed berries | Roast beef with mashed potatoes and steamed green beans |
Free Weekly Meal Planner Template for Vegans
Starting a vegan diet doesn’t need to be a guessing game. With a solid plan, you can keep every meal balanced, satisfying, and full of nutrients without stressing over what to eat next.
This vegan meal plan template sets up a full week of plant-based meals that hit all the essentials – protein, healthy fats, complex carbs, and plenty of flavor.
Use it to stay on track with meals that keep things interesting, easy, and fully vegan.
DOWNLOAD FREE VEGAN MEAL PLANNER TEMPLATE HERE
Example of a Vegan Weekly Meal Plan
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| Monday | Chia seed pudding with almond milk and fresh mango chunks | Quinoa and black bean bowl with salsa, avocado, and fresh cilantro | Apple with almond butter | Stuffed bell peppers with lentils, brown rice, and veggies |
| Tuesday | Oatmeal with coconut flakes, sliced banana, and walnuts | Falafel wrap with hummus, cucumber, and shredded lettuce | Roasted chickpeas with a dash of paprika | Veggie stir-fry with tofu and soba noodles |
| Wednesday | Smoothie with spinach, pineapple, chia seeds, and coconut water | Mixed greens salad with roasted sweet potatoes, black beans, and tahini dressing | Carrot sticks with hummus | Chickpea curry with coconut milk and brown rice |
| Thursday | Avocado toast with hemp seeds and a side of cherry tomatoes | Lentil and vegetable soup with a slice of whole-grain bread | Handful of mixed nuts | Spaghetti with marinara, mushrooms, and nutritional yeast |
| Friday | Tofu scramble with spinach, bell peppers, and whole-grain toast | Vegetable sushi rolls with avocado, cucumber, and carrots | Orange slices and a few almonds | Roasted cauliflower tacos with black beans and salsa |
| Saturday | Buckwheat pancakes with berries and a side of almond yogurt | Chickpea salad with cucumbers, tomatoes, and a light vinaigrette | Edamame with a sprinkle of sea salt | Grilled portobello mushrooms with quinoa and steamed greens |
| Sunday | Whole-grain bagel with cashew cream cheese and sliced radishes | Roasted veggie wrap with spinach, hummus, and bell peppers | Sliced bell pepper and guacamole | Stuffed acorn squash with wild rice, cranberries, and pecans |
Benefits of Using a Meal Planner Template
If you’re juggling a packed schedule and trying to keep meals organized, a meal plan template can save you from endless guesswork.
Here’s how a simple template can make a big difference.
1. Save Time Every Day
With a meal plan, you can skip the nightly “What’s for dinner?” scramble. Every meal is already laid out, so you can relax, cook, and enjoy.
2. Stay on Budget and Cut Food Waste
A well-organized meal plan keeps you from overspending and throwing out uneaten food. With a clear plan, every dollar spent has a purpose.
3. Follow Your Health Goals
Whatever your goals – building muscle, eating more vegetables, or sticking to a balanced diet – a meal plan keeps you in line with what you set out to do.
Last Words
When you have a meal planner, you’re giving yourself the freedom to focus on everything else in life without wondering what’s for dinner each night.
And the best part? You’re in control. You can be as detailed or as laid-back as you want, swapping recipes, trying new foods, or sticking to the classics you already love.
The templates I am giving for free are here to help you get started in a way that feels natural, so you can actually enjoy cooking, eating, and even grocery shopping a little more.
