Meal Prep Planner

Plan the week. Shop once. Stop asking "what's for dinner?"

Fill seven boxes on Sunday (or pick from 252 meal ideas), write the list in store-section order, and shop once. Inventories, a prep-day timeline and freezer labels help you use what you bought.

40 pages
252 meal ideas
Grocery spreadsheet
Letter + A4

$4.99 USD one-time payment · digital download

Checkout on Etsy. Download from Etsy (Purchases and reviews) once payment is confirmed.

Who it's for

Is it right for you?

A good fit if

Busy households tired of deciding dinner at 6 pm
Anyone who wants one shop a week and less forgotten food
Batch cooks and lunchbox packers
Paper, tablet or spreadsheet people

Not a fit if

You want a diet plan, calorie counts or nutrition advice
You want recipes with full instructions for every idea (the ideas are names, plus recipe cards for your own)
You want guaranteed savings

Look inside

Real pages and screens

Happy cartoon tomato chef next to two real Meal ideas pages — **252 meal ideas** 28 in each of 9 groups. Tick the ones your household likes, then copy them into the meal bank.

Proud cartoon tomato chef next to the real weekly meal plan spreadsheet (example week) — **The list writes itself** Type your week into the spreadsheet and the grocery list fills in. Excel or Google Sheets.

Happy cartoon tomato chef next to the real Bowl builder page — **Bowl builder** Pick one from each column (base, protein, vegetables, sauce, topping) to build a bowl from prepped components.

Three real pages: Weekly meal plan, 4-week dinner rotation and Monthly dinner planner — **Plan** Weekly meal plan, monthly dinner calendar, 4-week rotation, daily page, theme nights, batch-cook planner, lunchbox planner, guests, family preferences and allergies, breakfast rotation.

Three real pages: Grocery list, Staples checklist and Cost per meal — **Shop** Grocery list by store section, staples checklist, grocery budget tracker, price book and cost per meal.

Three real pages: Prep session timeline, Fridge inventory and Freezer labels — **Prep and kitchen** Prep-day checklist and four-station timeline, portion planner, freezer labels, pantry, fridge and freezer inventories, food waste log and conversions.

What's included

Everything in the download

pages: 40
meal ideas: 252
idea groups: 9
recipe cards: 8

Meal-Prep-Planner-US-Letter.pdf and -A4.pdf: 40 fillable, hyperlinked pages each
Meal-Prep-Planner.xlsx: weekly plan, automatic grocery list, meal bank and an example week
00-Start-Here.pdf: the quickest way to start
Recipe index, 8 recipe cards, a full-page recipe, a bowl builder and 252 meal ideas (breakfast, lunch, dinner, freezer-friendly, 15-minute, vegetarian, slow cooker, sheet pan, snacks)

Setup and use

Plan, shop, prep

Plan the week
Fill the weekly plan, or use the monthly dinner calendar, 4-week rotation, theme nights or the meal ideas pages.
Shop once
Write the list by store section. In the spreadsheet, your weekly plan builds the grocery list for you.
Prep and use it up
Prep-day checklist and four-station timeline, portion planner, freezer labels and inventories.

After checkout: Checkout on Etsy. Download from Etsy (Purchases and reviews) once payment is confirmed.

Try it

Tired-night dinner picker

Pick tonight's mood. These ideas are copied from the planner's meal ideas pages (28 per group).

Tonight I want…

Tap an option above to see three ideas.

15 minutes

Egg fried riceQuesadillasGnocchi with pesto

Sheet pan

Sausage, peppers and onionsSalmon and asparagusChicken fajita tray

Slow cooker / one pot

Beef chiliLentil and vegetable stewOne-pot pasta

Vegetarian

Chana masalaBlack bean burgersMushroom stroganoff

Freezer-friendly

Chili in portionsBurrito bundlesShepherd's pie portions

Breakfast

Shakshuka for twoVeggie frittata squaresBreakfast quesadilla

The planner has 252 ideas and a meal bank to keep your household's favourites.

Find it in our Etsy shop · $4.99

Ideas only, not diet or nutrition advice. Check ingredients for allergies.

Before you buy

Devices, formats and limitations

Devices

A planning tool, not diet, nutrition or medical advice. No savings or health promises. Follow your local food-safety guidance.

Formats

Delivered as a digital download (see What's included).

Limitations and licence

A planning tool, not diet, nutrition or medical advice. No savings or health promises. Follow local food-safety guidance.
Personal use licence. Digital download, nothing is shipped.

FAQ

Questions about Meal Prep Planner

Is $4.99 worth it?

It's one payment for 40 pages, 252 meal ideas and a spreadsheet that builds your grocery list.

Where do I start?

Fill the weekly plan (or pick from the ideas), write the list by store section, done. The Start Here guide walks you through it.

Can't I use a notes app?

Yes, a notes app works. This puts the layouts, inventories, prep timeline and ideas in one place, so you don't have to set them up.

Does it work on a tablet?

Yes. The PDFs are fillable and hyperlinked, so they work in GoodNotes and other PDF apps, or print them in US Letter or A4. The spreadsheet works in Excel and Google Sheets.

Where do I buy it?

It's in our Etsy shop (Pai Digital, PaiAIStore). The button opens the shop; look for the Meal Planner listing at $4.99.

Support and refunds

Need help?

Questions, or a file won't open? Email paidigitalstore@gmail.com with your order number. Sold by Pai Keng Kuan (Pai Digital, individual seller).

Refunds: 7-day refund if the file is unused, corrupt, or materially misrepresented. Contact paidigitalstore@gmail.com. This doesn't limit your rights under applicable consumer law. Store policies.