Meal Prep Planner

Two hours on Sunday, and the week is done. This meal prep planner gives you four complete weeks of family meal prep, each with a menu, a grocery list by aisle and a minute-by-minute prep order, plus fillable planner pages and a spreadsheet that builds your grocery list for you.

Every week feeds two adults and two kids: five weeknight dinners, six packed lunches, breakfasts and snack boxes. Monday to Wednesday come from the Sunday prep, Thursday is a freezer bag you pack on Sunday, and Friday is a fresh 20-minute dinner, so nothing in the fridge sits past its safe window.

THE FOUR WEEKS

• Week 1 · Lemon-herb bowls: lemon chicken rice bowls, quesadillas, veggie fried rice, Dijon pork chops, tortellini
• Week 2 · Tex-Mex prep: beef and black bean tacos, sweet potato burrito bowls, enchilada rice, honey-lime chicken, sheet-pan nachos
• Week 3 · Meatball week: spaghetti and meatballs, meatball subs, Italian wedding-style soup, pesto chicken, a ham and cheese frittata
• Week 4 · Ginger-soy and noodles: rice bowls, a chicken stir-fry, pork and cabbage bowls, maple-soy salmon, flatbread pizzas

Each week has: a week-at-a-glance menu, the 2-hour Sunday prep order with oven and stovetop timings, a grocery list by aisle with quantities, the prep recipes and the 15-minute weeknight assembly, and where everything goes with its use-by day.

WHAT'S INCLUDED (37 pages)
- How the 2-hour method works: six building blocks and the fridge rule
- The prep-day timeline, drawn out lane by lane (oven, stovetop, counter, fridge)
- Container and portion guide for adults and kids
- Fridge and freezer storage times for cooked and raw food, based on USDA guidance
- Food safety: cooling, reheating to 165°F, thawing, safe cooking temperatures
- 4 complete weeks (20 pages)
- Weekly prep planner: example + fillable
- Prep-day timeline, grocery list by aisle, leftover tracker: fillable
- Mix-and-match idea bank with nine dinner formulas

A5 + HALF-LETTER PLANNER INSERT

A 9-page fillable insert for planners and binders: weekly planner, prep list, prep timeline, grocery list, leftover tracker and two cheat sheets.

MEAL PREP + GROCERY LIST GENERATOR (spreadsheet)
Works in Google Sheets and Excel. Pick Week 1 to 4 (or your own components and dinners), set the batch size, and the aisle-sorted grocery list and use-by dates build themselves. Type what you already have and it drops off the list. A leftover tracker flags "use today" and "toss". Includes a DEMO copy and a 2-page how-to guide. Every formula is checked against the recipes.

SIZES AND FORMATS

• US Letter and A4 PDFs (printable + fillable in free Adobe Acrobat Reader)
• A5 and half-letter planner PDFs
• .xlsx spreadsheet for Google Sheets or Excel
• Ink-friendly: line art on a light background; photos only on the cover and section openers

Pairs with our Freezer Meal Plan: 20 make-ahead dinners for the nights the prep runs out.

PLEASE NOTE

• This is an instant digital download. Nothing will be shipped.
• For personal use only. Please don't resell or share the files.
• Colors can look a little different depending on your screen and printer.
• No trademarked brands are used. All writing and line art are original.
• Designed by Rooted & Refined with help from digital tools; cover and listing photos are editorial concept images created with digital tools.