Meal Planner Template
A daily meal planner with sections for breakfast, lunch, dinner and snacks, each with a time and calories, protein, carbs and fat. Plus a water tracker and notes for cravings. Free PDF or digital.
Free · no sign-up · PDF works for printing and in PDF note apps such as Goodnotes and Notability. Premium template in the app.
About this template
This is a one-day page. At the top, set the date, a water goal in glasses and a calorie target. Each meal (breakfast, lunch, dinner and snacks) has lines for what you'll eat, a time, and small fields for calories, protein, carbs and fat. Eight boxes let you tick off glasses of water, and the notes and cravings lines at the bottom are for anything you want to remember. Use it to plan the day ahead, or as a food log as you go.
How to use it
- Plan tomorrow's meals the evening before so the decision is already made.
- Skip the macro fields if you don't count; the meal lines work fine on their own.
- Note cravings with the time of day; patterns show up within a week.
- Build the grocery list from a few days of meal plans.
Who it's for
- Wellness Seekers: Balance mind, body & soul
- Journalers: Reflect & document life
Write with Apple Pencil, a mouse or your finger. Your page is saved in this browser.
Use the Meal Planner Template in Planner for iPad
A fresh page every day, 132 templates, day/week/month/year views and reminders — made for Apple Pencil.
Frequently asked questions
Is this a weekly meal planner?
No, each page covers one day. For a week of dinners on one page, use the meals box in the family planner.
Do I have to count calories?
No. The calorie and macro fields are optional; many people only fill in the meals and water.
Is there a grocery list to go with it?
Yes, the grocery list template is organized by store section.
