Weekly Meal Planner

Plan your weekly meals with balanced nutrition, calorie tracking, and grocery list generation

Breakfast

Lunch

Dinner

Snacks

Why Plan Your Meals Weekly?

Weekly meal planning is one of the most effective strategies for maintaining a healthy diet, reducing food waste, and saving money. Research from the International Journal of Behavioral Nutrition and Physical Activity shows that people who plan meals consume more fruits, vegetables, and a greater variety of nutrients compared to non-planners. Planning ahead also significantly reduces the temptation to rely on fast food or processed meals.

Benefits of Meal Planning

  • Better nutrition: Ensures balanced macro and micronutrient intake across the week
  • Save money: Reduces impulse purchases and food waste by up to 25% (USDA estimates)
  • Save time: Batch cooking and organized shopping cut weekly meal prep time
  • Reduce stress: Eliminates the daily "what's for dinner?" decision fatigue
  • Weight management: Portion control and calorie awareness support healthy weight goals

Recommended Daily Calorie Distribution

Nutritionists generally recommend spreading your daily calories across meals for steady energy. According to the Academy of Nutrition and Dietetics, a balanced distribution looks like this:

Breakfast

25-30%

  • 500-600 kcal (2000 kcal diet)
  • Include protein + complex carbs
  • Sets metabolism for the day

Lunch

30-35%

  • 600-700 kcal (2000 kcal diet)
  • Largest meal of the day
  • Balanced protein, carbs, fat

Dinner

25-30%

  • 500-600 kcal (2000 kcal diet)
  • Lighter than lunch
  • Emphasize protein + vegetables

Snacks

10-15%

  • 200-300 kcal (2000 kcal diet)
  • Nutrient-dense choices
  • Bridge gaps between meals

Meal Planning by Dietary Preference

Each dietary pattern has specific considerations for balanced weekly planning:

Standard / Omnivore

Aim for variety across all food groups. The USDA MyPlate recommends filling half your plate with fruits and vegetables, a quarter with lean protein, and a quarter with whole grains. Include 2-3 servings of fish per week.

Vegetarian

Focus on complementary proteins (beans + rice, hummus + pita). Include eggs, dairy, legumes, tofu, and nuts for adequate protein. Pay attention to iron and vitamin B12 intake.

Vegan

Combine plant proteins throughout the day. Include fortified foods or supplements for B12, vitamin D, and omega-3s. Legumes, tempeh, seitan, and nutritional yeast are excellent protein sources.

Keto / Low-Carb

Target 70-75% calories from fat, 20-25% from protein, and 5-10% from carbs (typically under 50g net carbs/day). Focus on healthy fats (avocado, olive oil, nuts) and non-starchy vegetables.

Mediterranean

Emphasize olive oil, fish, whole grains, legumes, and abundant vegetables. Moderate dairy and poultry, limited red meat. Research from the New England Journal of Medicine supports its cardiovascular benefits.

References

The nutritional guidelines and recommendations used in this planner are based on peer-reviewed research and authoritative health organizations:

Note: This planner is for general informational purposes and is not a substitute for professional dietary advice. Consult a registered dietitian or healthcare provider for personalized nutrition plans, especially if you have medical conditions, food allergies, or specific dietary needs. Calorie and macronutrient values are estimates and may vary based on portion sizes, preparation methods, and specific brands.

Related Calculators

Nutrient Intake CalculatorRecipe Cost CalculatorCalorie Deficit CalculatorMacro Split Calculator
As an Amazon Associate, we earn from qualifying purchases.

Recommended Calculator

Casio FX-991ES Plus-2nd Edition Scientific Calculator

Casio FX-991ES Plus

The professional-grade scientific calculator with 417 functions, natural display, and solar power. Perfect for students and professionals.

View on Amazon

Top Calculators