Free 7-day meal plan template (Excel, Google Sheets and PDF)
A free 7-day meal plan template for dietitians: Monday to Sunday by meal slot, with a filled-in example week, as Excel, CSV for Google Sheets and a printable PDF.
By the mealPlan.fit team · Last updated 16 October 2026
Free to use with your clients. No email or signup. Excel 4 KB · CSV 190 B · PDF 4 KB
What’s inside
- A blank week: Monday to Sunday across, seven meal slots down
- An “Example week” sheet with a filled-in vegetarian week
- A “How to use” sheet, and a CSV for Google Sheets
- A two-page PDF: the blank week and the example, ready to print
How to use it
- Open the Excel file, or import the CSV into Google Sheets (File → Import).
- Write each day’s food and portions in the slot rows; repeat favourite meals the way real home cooking does.
- Keep the day’s target at the top of the PDF version if you print it for a client.
Want this done for you? In mealPlan.fit, nutrients are calculated from IFCT data as you build, the plan goes out as a PDF with your logo on WhatsApp, and every client’s history stays in one place. See how it compares with a spreadsheet.
Questions
Does it work in Google Sheets?
Yes, import the CSV file into Google Sheets, or upload the Excel file to Google Drive and open it in Sheets.
Can I change the meal slots?
Yes, rename or delete rows to match your client’s routine, for example adding a pre-workout slot.
How is this different from planning in mealPlan.fit?
The template is a blank grid; in mealPlan.fit each dish’s nutrients are calculated as you build the week and the plan goes out as a branded PDF on WhatsApp.
Related
See it with your own clients
A short demo on WhatsApp, then we set up your account with you.