How to Customize Your Meal Planner Template
One-Minute Summary
A meal planner template is a starting point—not a constraint. This guide shows you how to customize: add columns (protein grams, portions, kid-friendly notes), change the starting day (Sunday vs. Monday), laminate for reuse, switch to a digital version, and add sections for dietary restrictions or budget tracking. You'll learn practical tips for U.S. households: FedEx or Staples for lamination, Google Docs or Sheets for digital editing, and simple hacks like crossing out labels and writing your own. The goal is a planner that fits your life, not the other way around.
Why customize your meal planner?
A one-size-fits-all meal planner doesn’t exist. Households differ: family size, diet preferences, prep schedule, budget focus. Customizing your planner makes it fit your reality. You’re not changing the core logic—you’re adapting the format. Add columns, change days, go digital, laminate for reuse. Small tweaks, big impact.
Change the starting day (Sunday vs. Monday)
Default: Most planners start Monday—aligned with a work-week mindset. Many U.S. households shop Saturday or Sunday and prep Sunday evening.
Customization: If you shop Sunday and consider it “day 1,” start your planner Sunday. Options:
- Google Docs/Sheets version: Edit the day labels. Change “Monday” to “Sunday” and shift the rest.
- Printed PDF: Cross out “Monday,” write “Sunday” at the top. Same layout, different label. Works fine.
- Print a custom version: If you have editing access, change the source and reprint.
No right answer—match your prep schedule. Sunday starters often prep Saturday night or Sunday morning and plan Sunday–Saturday. Monday starters plan Monday–Sunday. Pick one and stick with it.
Add columns
Protein column: Our High-Protein Weekly Meal Planner has this built in. Or add a blank column on the digital version. Write estimated grams per meal if you track.
Portion column: For families, add “Portions for 4” or “Servings” to remind you how much to make. Our Family of 4 variant includes this. Or draw a column on the printed version.
Kid-friendly column: Note which meals have a child-friendly tweak. “Deconstructed tacos,” “sauce on side.” Helps when you’re planning for picky eaters.
Budget/cost column: Write estimated cost per meal. Our Budget Meal Planner has this. Or add a narrow column: “$6,” “$4,” etc. Visibility into spending.
Prep reminder column: “Batch Sunday: chicken, rice, veggies.” A one-line note so you know what to cook on prep day. Reduces the “what was I planning to make?” moment.
Laminate for reuse
How: Print the blank planner. Take it to FedEx Office, Staples, or a local print shop. Request lamination (usually $2–3 for a single page). Matte lamination works better for dry-erase than glossy—marker wipes clean, doesn’t smear.
Use: Write your plan each week with a dry-erase marker. Sunday evening, wipe clean and fill in the next week. Same format, different meals. No printing every week. Environmentally friendly and cost-effective.
Tip: If the planner has a Notes column, that’s your prep reminder space. “Thaw chicken Saturday.” “Batch: rice, chicken, broccoli.” Wipe and repeat.
Go digital (Google Docs or Sheets)
Google Docs: Open the template, File → Make a copy. Type your meals. Add rows or columns by right-clicking. Change font size, add colors for different meal types. Share with your partner or roommate—both edit in real time. Good for typed plans and collaboration.
Google Sheets: Better for structure. Each cell = one meal. Add columns (protein, cost, prep status). Use formulas for weekly totals if you track spending. Filter by day or meal type. Ideal for data-minded planners.
Tablet + PDF: Open the PDF in GoodNotes, Notability, or a PDF reader. Write with a stylus. Same as pen and paper but digital. Good for people who like handwriting but want backup and search.
Add sections for dietary restrictions
Allergies: Add a small “Allergy” or “Restriction” note per person. “Nut-free,” “No dairy.” Keeps it visible when planning.
Multiple diets: If one person is vegetarian and others aren’t, use the Vegetarian variant or add a “V” column. Plan one vegetarian dinner, note which nights work for everyone.
Simple approach: Use a colored marker per person. Green = works for everyone. Yellow = modification needed. Red = can’t have. Color-code the cells. Quick visual scan.
Customize for budget tracking
Cost column: Add a narrow column. Write ”$” and the estimated cost per meal or per day. Sum at the bottom. Compare to your weekly grocery budget. Our Budget Meal Planner and Budget Grocery List are built for this.
Weekly total row: At the bottom, add “Week total: $___.” Fill in after shopping or as you plan. Keeps spending visible. Adjust meals if you’re over before you shop.
Customization checklist
- Starting day (Sunday or Monday)
- Extra columns (protein, portions, cost, prep reminder)
- Laminate for dry-erase reuse
- Digital version (Docs or Sheets) if you prefer typing
- Dietary restriction notes
- Budget/cost tracking if relevant
- Share with partner/roommate if co-planning
Recommended resources
Weekly Meal Planner — Base template. Customize from here.
High-Protein, Family of 4, Vegetarian — Pre-built variants. Use if they fit; customize further if needed.
How to Meal Plan for the Week — Planning process. Customization is the format; planning is the system.
Related Guides
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Frequently Asked Questions
Can I change the planner to start on Sunday?
Yes. Use our Google Docs/Sheets version and edit the day labels. Or print the PDF and cross out 'Monday,' write 'Sunday'—the layout works either way. Many U.S. households plan from Sunday (shopping day) to Saturday.
How do I add a protein or calorie column?
Use our High-Protein variant which has a protein grams column. Or add a blank column on the Google Sheets version. Write your own labels on the printed version in the margin. The structure is flexible—add what you track.
Can I laminate the meal planner for reuse?
Yes. Print once, take to FedEx Office or Staples for $2–3 lamination. Use a dry-erase marker each week. Wipe clean and start fresh. Use matte lamination for better marker grip. Saves paper and works well for repeat formats.
How do I customize for a family with dietary restrictions?
Add a column or row for restrictions: 'DF' (dairy-free), 'GF' (gluten-free), 'allergy: nuts.' Or use different colored markers per person. The Google Sheets version lets you add custom columns easily.
What if I want to plan 2 weeks at a time?
Print two copies and staple or bind. Or use the monthly meal planner for a bigger view. The weekly format can extend—just add 'Week 1' and 'Week 2' headers. Some people prefer one week at a time; try both.