Your Free Weekly Meal Plan Template
What's included:
- 7-day dinner planner with space for notes
- Shopping list organised by supermarket section
- Space to note what's already in your fridge/freezer
- Budget tracker for the week
The template is designed for UK families—organised by how British supermarkets are laid out, with space for the meals we actually cook.
How to Use This Template
Step 1: Fill in the week
Start with any meals you already know—maybe Wednesday is always pasta night, or you've got something in the freezer for Friday.
Step 2: Add 4-5 more dinners
Don't fill every box. Leave 2-3 nights flexible for leftovers, unexpected plans, or "can't be bothered" nights. That's not cheating—it's realistic.
Step 3: Check what you have
Before writing your shopping list, look in the fridge, freezer, and cupboards. Cross off anything you already have.
Step 4: Write your shopping list
Use the organised sections on the template. Shopping by section means faster trips and fewer impulse buys.
Step 5: Stick it on the fridge
Everyone in the household can see what's for dinner. No more "what are we eating?" questions.
Sample Meal Plan: Budget-Friendly Week
Here's a real example for a family of four, keeping costs under £60 for the week:
| Day | Dinner | Notes |
|---|---|---|
| Monday | Spaghetti Bolognese | Make double for Tuesday |
| Tuesday | Leftover Bolognese with garlic bread | Quick reheat night |
| Wednesday | Chicken stir-fry with rice | Use up veg from Sunday roast |
| Thursday | Jacket potatoes with beans and cheese | Easy crowd-pleaser |
| Friday | Fish fingers, chips, peas | Freezer meal—no cooking stress |
| Saturday | Homemade pizza night | Get kids involved |
| Sunday | Roast chicken, roasties, veg | Cook extra veg for Monday-Wednesday |
Why this works:
- Bolognese is made once, eaten twice
- Roast chicken leftovers can become Monday's lunch or a pie midweek
- Two "easy" nights (jacket potatoes, fish fingers) prevent burnout
- Pizza night is fun, not stressful
Approximate shopping list cost: £55-60 at Tesco/Sainsbury's, less at Aldi/Lidl.
From Template to App: Why Plated Makes It Easier
Paper templates work. But they have limits:
| Paper Template | Plated App |
|---|---|
| Manually write shopping list | Automatic list from your meal plan |
| Easy to forget at home | Always on your phone |
| Can't save favourite meals | Build a library of recipes |
| Start from scratch each week | Reuse past meal plans |
| Ingredients listed separately | Ingredients combined automatically |
With Plated, you import recipes from anywhere—BBC Good Food, Instagram, your nan's handwritten cards. Add them to your week, and the app generates a shopping list organised by UK supermarket aisles.
The best part? It combines ingredients across recipes. If three meals need onions, you see "6 onions" instead of three separate entries.