Weekly Meal Planner & Grocery List for calmer weeks
An undated, printable meal planner you fill in yourself. Plan your week in about 15 minutes, shop with one list sorted by store section, and build meals around protein and vegetables. No recipes to follow and no set menus.
Instant download · US Letter + A4 · 2 color themes · coaching emails included
What you get
A 20-page printable planner (19 planner pages plus a free bonus page), undated, in two color themes: Pine & Amber and Sage & Beige.
How to use the planner, a simple 15-minute planning routine and a balanced-plate guide.
Breakfast, lunch, dinner and snacks with a protein column for every day, plus a one-meal-a-day version for busy weeks.
Approximate protein for 16 everyday foods, so you can plan protein first without logging every bite.
Produce, protein, dairy, grains, canned, frozen and more, so you shop in one loop.
Pantry, fridge and freezer inventory, a meal prep plan with a batch-cook tracker, and a use-it-up tracker.
Grocery budget tracker, favorite meals, recipes to try, eating-out notes, water and habit tracker, weekly review, monthly overview and a seasonal produce guide.
A look inside: the weekly planner, the grocery list by store section and the meal prep plan.
How it works
About 15 minutes a week.
Read Start Here and fill in My Goals: the foods you love, your busy nights and your weekly grocery budget.
Check your calendar, shop your kitchen, fill in dinners first, then write your grocery list by store section.
Prep two or three building blocks, plan a leftovers night and take five minutes for the weekly review.
Made for you if…
- You stand in front of the fridge at 6 PM wondering what to make
- You want more protein and vegetables without following a strict diet
- You throw out food you forgot about or make extra trips to the store
- You would like to spend less on groceries and eating out
- You like to plan on paper, or write on a tablet
Coaching emails come with it
After you order, you get your download link and then 10 short planning check-ins from me across 30 days: your first Sunday plan, protein-first planning, shopping your kitchen, the grocery list by section, prepping building blocks, leftovers night, a budget check, eating out, the weekly review and how to keep going.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. I build simple, no-gimmick plans for real people with real schedules.
Weekly Meal Planner & Grocery List
$9.99- 19 printable planner pages + a free bonus page
- Two color themes, US Letter + A4
- Undated: print a fresh week any time
- 10 planning check-in emails
Get the planner →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
Is this a physical product?
No. It is a digital download. Print the pages at home or at a print shop, or write on a tablet in any PDF annotation app.
Does it include recipes or meal plans?
No. It is a blank planner you fill in with the meals your household already likes. If you want ready-made menus and recipes, see my 28-Day High-Protein Meal Plan, 28-Day Mediterranean Meal Plan or 28-Day Keto Meal Plan.
Letter or A4?
Both are included, in both color themes. Use US Letter if you are in the US or Canada and A4 almost everywhere else. Choose "Fit to page" when you print.
Can I reuse it?
Yes. It is undated, so you can print a fresh weekly set every week, for as many weeks as you like, for your own home.
Will it help me lose weight?
It is a planning tool, not a diet, and it makes no weight-loss promises. It helps you plan ahead, save time and money and build meals around protein and vegetables. If you follow a special diet, are pregnant or manage a health condition, talk to your doctor or a registered dietitian.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
Pairs well with
Other printables from the Coach Luke shop that work hand in hand with this one.
Ready-made weekly menus, grocery lists and 31 real recipes for the weeks you would rather not plan from scratch. $9.99.
See what’s inside →The High-Protein Food Guide102 everyday foods ranked by protein and a 30-gram meal cheat sheet to fill in your protein column fast. $9.99.
See what’s inside →Back to the shop · coachluke.com · coach@coachluke.com