How to Create (and Stick to) a Weekly Meal Plan

Want to start meal planning but not sure where to start? This simple step-by-step guide shows you how to create, shop from, and stick to a weekly meal. And don’t forget to download our FREE meal planning guide!

a table with a bowl of pasta, two salad bowls, and persimmons with a white graphic that says "how to create a weekly meal plan" in black writing

Picture this: you get home from work after a long day after spending $12 on a salad because you forgot to pack your lunch, and there’s nothing in the refrigerator to eat. Again.

Sound familiar? We lived this life for YEARS. We grocery shopped sporadically, ate out more often than I’d like to admit, and wondered where all of our spending money went at the end of the month. In fact, one month we spent over $300 on work lunches alone (thanks to San Francisco cost of living…and poor meal planning skills).

We wanted to start eating at home more, but realized what we had always been doing was not working. So we decided to start meal planning, and so can you.

Does this sound like you?

  • Going to the grocery store and buying what sounds good only to come home with five random things that do not equal a meal.
  • Buying a week’s worth of groceries only to end up eating out three times and never once bringing your lunch to work.
  • Finding sad, rotten food in the back of your refrigerator because you forgot it was there (you never had a plan for when to eat it)

If this rings true to you, I’m here to tell you there’s another way. You likely already know the benefits of adopting a meal planning habit (it’s sustainable!) but you don’t know where to start.

Well, I’m here to tell you that you CAN make, shop, and stick to a weekly meal plan with nothing more than pen and paper. Are you ready to learn?

a bowl of pasta with meatballs on a white table with a salad and an orange


1. Create your weekly meal planning grid and fill out the days of the week

First, create your weekly meal planning grid. This is simply a calendar of the week with boxes for each meal occasion, like breakfast, lunch, snack, and dinner. This can be done on the back of a spare piece of paper, or you can download my FREE How to Create a Weekly Meal Plan guide for a printable weekly grid (and example weekly meal plan).

We always shop on Friday evenings (yup, that’s what we do on Friday nights) so our meal planning week runs Friday to the following Thursday. I highly suggest choosing a day to grocery shop every week, as then you’ll know that day is your “grocery day” and you can plan around it.

However, do what works for you. If you know you’ll be going to the store twice a week, then just plan for the days in between. The point of the meal plan is to plan ahead until the next time you go to the store so you’re not scrambling for dinner every night or panicking about what you’ll bring for lunch at work the next day.


2. Fill in any days you’ll eat away from home

Now it’s time to fill out your week. But first, take a look at your calendar and write down any meals you expect to have out so you can plan around them.

Have a lunch out with family or a work dinner planned? No big deal, just plug it in and plan around it. If you usually bring leftover dinner for lunch the next day, make sure to plan an easy lunches for the days after eating out.


3. Plug in meals for the week…and don’t forget snacks!

Now that you have an idea of what meals you’ll be eating at home (hopefully most of them, that’s the point of a meal plan!), you can begin planning what you will eat each day and the ingredients you will need to make each meal. As you write down ingredients, take stock of what you already have in your pantry or refrigerator.

Begin by filling in each meal for the week, including snacks. My general process is to fill out what we’re having for each meal and then write down the ingredients needed. Then I cross off the ingredients I already have and take the list to the store and cross off the items as I put them in my basket.

Your meal plan does not have to elaborate. Three meals multiplied by seven days a week means twenty-one meals, not including snacks. Streamline your meal plan by:

  1. Streamline breakfasts and snacks. Simplify by eating the same breakfasts or snacks a few times a week, so you don’t need to buy something different for each day. I’m a big fan of eggs and toast every morning, but maybe you like breakfast on the go so you’ll plan for hardboiled eggs, yogurt, and a banana.
  2. Double up on recipes to extend the life of one meal. The key to streamlining your meal plan (and your grocery budget) is to condense as many meals as possible. We always make double the amount each night for dinner and then save leftovers for lunch the next day. Then we only have to cook one meal a day (besides breakfast).
  3. Think about which foods will stay fresh longer, and plan those meals for later in the week. For example, we often buy fresh fish from the market that we’ll end up eating within 1-2 days of shopping so it doesn’t go bad if it is in the refrigerator for too long (you can always freeze as well). Leafy greens are another food that spoils quickly so plan meals that may go bad quicker for earlier in your week.

As always, do what works for you. Create your meal plan, see what works for you and your schedule, learn from when you don’t buy enough or maybe buy too much, and adjust in the future. It’s all a learning experience!

Need meal plan recipe ideas? Head over to the Green Eating Recipe Index for simple meals for any season.

4. Write down any other household items needed

We like to combine our food and household shopping into one big night (I told you we’re exciting people) and most grocery stores these days have most household goods, so it’s important to plan for those items as well.

After planning your meals, take inventory of your household items and add anything that you need from the store. We always check our toothpaste, toilet paper, and cleaning supplies and add what we need to our meal plan list as well.


5. Shop from your list and then post it in the kitchen to follow each day

Next it’s time to shop with your list! Take your list to the store and cross each item off while at the store (don’t forget your pen!). If you shop at multiple stores (we always do a local organic grocery run and then stop at Trader Joe’s for a few other items), we simply cross off the items at the first store and then take the list with us to the next.

When you return home from the store, post your list on the refrigerator. There’s no point in creating a meal plan if you’re not going to stick to it, so post it where it’s visible every day to take the guesswork out of what’s for dinner.


This is the exact way we meal plan each and every week, and I hope this step-by-step meal planning tutorial was helpful to you and supports you in making meal planning a habit.

Don’t forget to download my FREE How to Create a Weekly Meal Plan guide for a printable weekly grid (and example weekly meal plan) to get started with meal planning today!

Kristina Todini, RDN of Fork in the Road cutting vegetables in an outdoor kitchen.

Author: Kristina Todini, RDN

I'm a registered dietitian who believes that food should be good for you AND good for the planet. Join me in taking the "fork in the road" to eat green and live sustainably.

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  • Thanks for this article. We have tried meal planning on and off for awhile but we never end up sticking with it. I’m going to try your method I think we were making it harder than it has to be.

    • I hope it works for you! There’s really no right or wrong way to meal plan, it’s all about finding the system that fits your life and is something you can keep up long term. Good luck!