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Plan the week, then download a printable grid and a shopping list with repeated ingredients merged.
A weekly meal plan assigns dishes to days before the shopping happens, so the list is built from what you intend to cook rather than what looks good in the aisle. The merged ingredient list is what turns the plan into fewer trips and less waste.
| Day | Meal | Dish | Serves | Ingredients | Remove |
|---|---|---|---|---|---|
The download is a real Excel workbook with four tabs, not a comma separated list with a spreadsheet extension. Everything you entered is already in it.
1. Plan
The week as a grid, days down and meals across, laid out to print and go on a fridge.
2. Meals
One row per dish with its day, slot, servings and ingredients, which is the sortable version of the same thing.
3. Shopping list
Every ingredient merged across the week, alphabetical, with the dishes that need it and a column to tick off.
4. Details
The week the plan covers, how many meals and servings it holds, and how many distinct ingredients to buy.
Keep the files. A month of plans is a list of meals that actually got cooked in your house, and choosing from that is far quicker than starting from nothing.
Google Sheets
File, then Import, then Upload. Choose Replace spreadsheet to keep the tabs.
Numbers
Opens directly. The Plan grid keeps its column widths.
Formula
Shopping list = unique ingredients across every planned meal | Meals needing an item = count of dishes naming itMeal = A dish assigned to one day and one slot
Slot = Breakfast, lunch, dinner or snack, so a day can hold more than one meal
Servings = How many the dish feeds, which is what leftovers are planned from
Worked Example
A week of seven meals, sharing ingredients
Did you know? The United Nations Environment Programme Food Waste Index puts household food waste at roughly 79 kilograms per person per year, and households throw away more than food service and retail combined. Most of it was bought with good intentions and never cooked, which is the specific failure a plan and a merged list are for.
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