A practical starting point · no signup required
Free weekly meal planner for two.
Plan seven dinners together, keep individual portions clear and make one shopping list. Fill in the template below and print it—no account, payment details or app download required.
Free blank template. No account or card needed. Personalised memberships are separate.
Website · iPhone · Android · One account
Your blank weekly template
One week. Two people. One list.
Fill in your own suitable meals and quantities. Nothing is sent or saved: keep this page open until you print it. You can also use your browser’s Print command. Do not enter private health information.
| Day | Dinner / shared recipe | Separate quantities or evening plans |
|---|---|---|
| Monday | ||
| Tuesday | ||
| Wednesday | ||
| Thursday | ||
| Friday | ||
| Saturday | ||
| Sunday |
Free template from MyPocketPT · mypocketpt.com/tools/weekly-meal-planner-for-two
General adult organisation only. Not a prescribed diet or a calorie calculator.
See how MyPocketPT Couples works or compare Individual and Couples membership. The free template never starts a trial.
1. Start with the evenings you will actually share
Compare work, travel and other commitments before choosing recipes. Mark evenings out and separate dinners so you do not buy food for a shared meal you will not eat.
Pick familiar meals both adults want and can safely eat. Check the recipe’s preparation and cooking time against the evening available. This planner organises your choices; it does not assess allergies or prescribe nutrition.
2. One dinner does not have to mean equal portions
Write the shared recipe in the dinner column, then record any separate quantities in the portions and plans column. Use amounts from your own suitable recipe or personalised plan rather than guessing from this template.
Keep ingredient amounts and their raw/cooked basis clear. If a recipe cannot accommodate both adults’ requirements, write down a separate meal instead of assuming different portion sizes solve the problem.
3. Turn the week into one shopping list
Add ingredient quantities across both adults and the full week. Check your cupboards and fridge, subtract suitable food you already have, then note the remaining quantities in the shopping-list box.
Keep fresh, canned, dry and cooked ingredients distinct. Check labels, supermarket pack sizes and safe storage instructions before buying or preparing food. The template does not estimate calories or promise a cheaper shop.
An example of using the columns
Monday might read “shared pasta recipe” with each adult’s planned ingredient quantities in the notes. Wednesday might read “separate evening plans—no shared dinner”. Friday might be “choose a familiar quick recipe” because both adults finish late.
These are examples of organisation, not a complete diet or a personalised seven-day menu. The blank template lets you choose meals that fit your own preferences and circumstances.
From a blank template to a connected personal plan
A manual planner works if you already know which meals and quantities suit you. MyPocketPT membership goes further: planned recipes and individual portions, estimated nutrition targets, personal workouts and shopping organisation informed by your setup and available check-ins.
Couples covers two adults with separate logins and their own goals. Individual works without a partner. Review current prices and the card-required seven-day trial terms before joining; the free template itself never starts a trial or subscription.
A few useful answers
Before you get started.
Is this weekly meal planner really free?
Yes. The blank website template can be filled in and printed without an account, card or subscription. MyPocketPT’s personalised membership is a separate paid service.
Can we plan different portions of the same meal?
Yes. Use the notes column to record each adult’s quantities from a suitable recipe or plan. This blank planner does not calculate personal calorie or macro targets.
Are our entries saved or sent to MyPocketPT?
No. The template has no save, account or submit function. Entries remain in the open page and are lost when you reload or leave it. Print or save as PDF using your browser if you want to keep a copy; avoid entering private health information.
Can I print it from my phone?
Use Print / Save as PDF or your browser’s Share and Print options. Support depends on your phone and browser. You can also open this page on a computer and print it there.
Together or on your own
Make room for a more organised week.
Choose Individual or Couples during signup. Then use the same account on the website and in the app.