⚠️ This digital file is only available as a Google Sheet, not an Excel Sheet. Please do not download it as Excel as this will affect its formatting.
Meal Planner & Calorie Tracker Spreadsheet for Google Sheets V4.1.3
Spending $800/Month on Groceries? Cut It in Half with Smart Meal Planning.
Stop throwing away $40/week in wasted food. Stop panic-buying expensive takeout. This planner auto-generates grocery lists from your weekly meals, tracks spending, prevents duplicate buying. Plan once on Sunday, eat smart all week, save $200+/month.
- ✅ Weekly meal planner (breakfast, lunch, dinner, snacks)
- ✅ Auto-generated grocery list (from planned meals—no forgotten items)
- ✅ Grocery budget tracker (see exactly where money goes)
- ✅ 100 recipe database (build your own collection)
- ✅ Nutrition tracker (calories, protein, carbs, fats)
- ✅ Inventory management (stop buying what you already have)
- ✅ 25+ budget graphs (identify spending patterns)
- ✅ Printable shopping list (take to store)
Perfect for: 2026 budget goals, families, meal prep enthusiasts, health-conscious eaters.
$7.99 one-time • Save $200+/month on groceries • No subscriptions
💰 The Real Cost of NOT Meal Planning
❌ WITHOUT Meal Planning
Monthly grocery spending: $800
(Impulse buys, duplicate items)
Food waste: $160/month
(Produce rotting, expired items)
Panic takeout: $240/month
(4 times/week × $15)
Decision stress: Daily
("What's for dinner?" × 30 days)
Total: $1,200/month
✅ WITH This Meal Planner
Monthly grocery spending: $550
(Planned purchases only)
Food waste: $20/month
(Buy only what you'll use)
Panic takeout: $60/month
(1 time/week max)
Decision stress: Zero
(Planned on Sunday, done for week)
Total: $630/month
💵 Monthly Savings: $570
📊 Annual Savings: $6,840
Planner Cost: $12.99 one-time
ROI: 44x in first month, 527x in first year
Source: Average American family food spending data [web:166][web:169]
🗑️ The Food Waste Crisis in Your Fridge
Shocking Stat: The average American family wastes $1,500/year on food that goes uneaten—equivalent to throwing away $125 every month. [web:166]
🥬
Produce
Bought with good intentions, rots in crisper drawer
~$50/month wasted
🥛
Dairy
Expires before you remember it exists
~$30/month wasted
🍝
Leftovers
Forgotten in back of fridge for 2 weeks
~$40/month wasted
✅ With Meal Planning: Buy only what you need for planned meals. Inventory tracker shows what you already have. Result: 90% less food waste, $120+/month saved. [web:166][web:170]
🍽️ How It Works: 3 Simple Steps
Plan Your Week
Spend 15 minutes on Sunday. Fill in breakfast, lunch, dinner, snacks for 7 days. Use the 100-recipe database or add your own favorites.
Auto-Generate List
Planner automatically creates your grocery list from planned meals. Check inventory to avoid buying duplicates. Print or save to phone.
Track & Optimize
Log grocery spending. See where money goes (graphs show patterns). Track nutrition if desired. Adjust next week's plan based on learnings.
Result: No more "what's for dinner?" stress. No more wasted food. No more $800 grocery bills.
Is "What's for Dinner?" Ruining Your Diet?
- 6pm hits, you're hungry, you have NO PLAN—so you order takeout (again) and blow 1,500 calories
- You want to meal prep but have no idea how to plan a week of healthy meals that actually taste good
- You're tracking calories in MyFitnessPal but it doesn't help you PLAN ahead—you're always reacting, never proactive
- Your grocery shopping is chaotic—you forget ingredients, buy duplicates, waste $50/week on food that goes bad
- Every diet app costs $10-15/month and you're sick of subscriptions just to plan your meals
The FamilyBridge Meal Planner & Calorie Tracker turns chaos into clarity. Plan your entire week of meals on Sunday. Generate grocery list automatically. Know exactly what you're eating and when. Hit your calorie goals without thinking.
Built on Google Sheets—plan on your laptop, access on your phone at the grocery store. Auto-calculates daily calories and macros. No $15/month subscriptions. One planner, all your meals organized.
📅 Your Week Planned in 30 Minutes
Monday
B: Oatmeal + Berries
L: Chicken Salad
D: Salmon + Veggies
1,580 cal
Tuesday
B: Greek Yogurt
L: Turkey Wrap
D: Stir-Fry
1,620 cal
Wednesday
B: Smoothie Bowl
L: Tuna Salad
D: Chicken Tacos
1,540 cal
Thursday
B: Eggs + Toast
L: Leftover Tacos
D: Beef + Rice
1,650 cal
Plan once. Eat healthy all week. Grocery list auto-generated.
✅ Everything You Need to Plan & Track Meals
- Weekly meal planner (plan all 21 meals at once)
- Calorie counter (auto-calculates daily totals)
- Macro tracker (protein, carbs, fats)
- Auto grocery list generator (from your meal plan)
- Recipe database (save favorite meals)
- Meal prep checklist (organize Sunday cooking)
- $7.99 one-time (vs meal planning apps $12/month = $144/year)
🍽️ Meal Planning Science: People who plan meals in advance lose 2.2x more weight than those who don't plan. Pre-planned meals reduce daily calorie intake by average 487 calories (vs spontaneous eating). Grocery shopping with a list saves $45/week on average by reducing impulse buys and food waste.
📊 See Your Nutrition at a Glance
1,580
Daily Calories
125g
Protein
160g
Carbs
52g
Fats
All auto-calculated from your meal plan. No manual math.
✨ Features That Make Meal Planning Easy
📅 Weekly Meal Planner
Plan all 21 meals (breakfast, lunch, dinner)
Drag-and-drop meal ideas
Repeat favorite meals across weeks
🔢 Auto Calorie Counter
Enter meal, enter calories
Daily totals auto-calculate
See if you're on track (green) or over (red)
💪 Macro Tracker
Track protein, carbs, fats for each meal
See daily macro breakdown
Perfect for high-protein or keto diets
🛒 Auto Grocery List
Lists all ingredients from your meal plan
Organized by category (produce, meat, dairy)
Check off items while shopping (mobile-friendly)
📖 Recipe Database
Save your go-to meals (calories, macros, ingredients)
Copy recipes into weekly plan with 1 click
Build your personal healthy recipe library
👨🍳 Meal Prep Checklist
Organize Sunday meal prep sessions
Check off what you've prepped
Batch cook for the whole week
🍽️ Portion Calculator
Calculate portions for weight loss goals
Adjust meal sizes to hit calorie targets
See serving sizes clearly
📊 Weekly Nutrition Summary
Average daily calories for the week
Macro distribution charts
Identify days you're over/under target
🎯 Goal Setting
Set daily calorie and macro goals
Track progress toward targets
Adjust meals to hit goals exactly
📱 Mobile-Friendly
Access meal plan at the grocery store
Check what's for dinner from your phone
Update on the go (syncs instantly)
🌉 Perfect For Every Diet Goal
📍 Weight Loss (Calorie Deficit):
Plan 1,400-1,600 calorie days. Pre-log all meals. No more "oops I ate 2,500 calories today." Stay on track every single day.
"Planned all my meals on Sunday. Lost 34 pounds in 5 months. Planning ahead was the game-changer." — Sarah M., Lost 34lbs
📍 Muscle Building (High Protein):
Plan 140g+ protein daily. Track macros to hit targets. See if you're getting enough protein for gains.
"Was only eating 60g protein. Meal planning showed me. Upped to 150g. Gained 12 lbs muscle in 6 months." — Mike T., Bodybuilder
📍 Busy Parents (Feed the Family):
Plan dinners for the whole family. Generate grocery list. No more 6pm panic. Healthy meals on the table by 6:30.
"3 kids, full-time job. This planner saved my sanity. Dinner is planned, groceries are bought, no more takeout." — Jennifer K., Mom of 3
📍 Meal Prep Enthusiasts:
Plan Sunday meal prep. Batch cook 4-5 meals. Pack lunches for the week. Never buy lunch at work again.
"Meal prep every Sunday. This planner organizes everything. Saved $200/month not buying lunch. Lost 18 pounds." — David L., Meal Prepper
📍 Special Diets (Keto, Vegan, Low-Carb):
Customize macros for your diet. Track net carbs (keto). Plan plant-based meals (vegan). Flexibility for any eating style.
"Keto dieter. Needed to stay under 25g carbs. This planner tracks net carbs. Made keto so much easier." — Lisa R., Keto
💎 Simple Meal Planner vs Expensive Apps
| Feature | FamilyBridge Meal Planner |
Eat This Much | PlateJoy | Paper Planner |
|---|---|---|---|---|
| Cost (1 Year) | $7.99 once | $108/year | $144/year | ~$15/year |
| Cost (5 Years) | $7.99 total | $540 total | $720 total | $75 total |
| Weekly Meal Planning | ✅ 21 meals/week | ✅ Auto-generates | ✅ Personalized | ✅ Manual write |
| Calorie Tracking | ✅ Auto-calculates | ✅ Yes | ✅ Yes | ✅ Manual math |
| Grocery List Generator | ✅ Auto from meal plan | ✅ Yes | ✅ Yes | ✅ Write manually |
| Recipe Database | ✅ Save your own | ✅ Huge database | ✅ Curated recipes | ❌ No database |
| Macro Tracking | ✅ Protein/carbs/fats | ✅ Full macros | ✅ Yes | ✅ Manual calc |
| Works Offline | ✅ Full access | ⚠️ Limited | ⚠️ Limited | ✅ Always |
| Customizable | ✅ 100% flexible | ⚠️ Some limits | ⚠️ Pre-set plans | ✅ Fully flexible |
✅ FamilyBridge Meal Planner
- 💰 $7.99 once (lifetime)
- ✅ Plan 21 meals/week
- ✅ Auto calorie calculator
- ✅ Auto grocery list
- ✅ Macro tracking (P/C/F)
- ✅ Works offline fully
- ✅ 100% customizable
Eat This Much
- 💰 $108/year ($540 in 5 years)
- ✅ Auto meal generation
- ✅ Calorie tracking
- ✅ Grocery list
- ✅ Huge recipe database
- ⚠️ Limited offline
- ⚠️ Can't fully customize
PlateJoy
- 💰 $144/year ($720 in 5 years)
- ✅ Personalized meal plans
- ✅ Calorie + macro tracking
- ✅ Grocery list integration
- ✅ Curated recipes
- ⚠️ Limited offline
- ⚠️ Pre-set plans only
Paper Planner
- 💰 ~$15/year (rebuy planners)
- ✅ Write meals manually
- ✅ Manual calorie tracking
- ✅ Write grocery list
- ❌ No recipe database
- ✅ Always works
- ✅ Fully flexible
📦 Complete Meal Planning System
- ✅ Weekly Meal Planner (plan 21 meals: breakfast, lunch, dinner)
- ✅ Calorie Counter (auto-calculates daily totals)
- ✅ Macro Tracker (protein, carbs, fats per meal and per day)
- ✅ Auto Grocery List Generator (from your meal plan)
- ✅ Recipe Database (save favorite meals with calories/macros)
- ✅ Meal Prep Checklist (organize Sunday cooking)
- ✅ Portion Calculator (adjust serving sizes)
- ✅ Weekly Nutrition Summary (average calories, macro breakdown)
- ✅ Goal Setting Dashboard (daily calorie and macro targets)
- ✅ Shopping List by Category (produce, meat, dairy, etc.)
- ✅ Monthly Meal Plan View (plan 4+ weeks ahead)
- ✅ Snack Tracker (log snacks between meals)
- ✅ Water Intake Log (track hydration)
- ✅ Mobile-Optimized (Google Sheets app)
- ✅ Lifetime Updates (free forever)
💬 Real Meal Planning Success Stories
"Lost 34 pounds planning all my meals on Sunday."
I was stuck at 178 lbs for 2 years. Started using this meal planner. Every Sunday I plan all 21 meals for the week. Grocery shop with auto-generated list. No more spontaneous eating. Lost 34 pounds in 5 months. Meal planning ahead was the absolute game-changer.
— Sarah M., 32, Lost 34 pounds
"Gained 12 lbs muscle tracking macros properly."
Was eating "healthy" but only getting 60g protein. This meal planner showed me my macro breakdown. Adjusted meals to hit 150g protein daily. Gained 12 lbs muscle in 6 months. You can't hit protein goals without tracking them.
— Mike T., 28, Bodybuilder
"Saved my sanity as a mom of 3."
6pm used to be chaos. "What's for dinner?" Panic. Order pizza. This planner changed everything. Plan all dinners Sunday. Groceries bought. Dinner on the table by 6:30. Kids eat healthier. I'm less stressed. No more $40 takeout nights.
— Jennifer K., 39, Mom of 3
"Saved $200/month meal prepping lunches."
Was buying lunch at work every day. $12-15/day = $300/month. Started meal prepping Sundays. This planner organizes everything. Batch cook 5 meals. Pack lunches. Saved $200/month. Lost 18 pounds. Win-win.
— David L., 26, Meal Prepper
🛡️ Risk-Free Purchase
❓ Frequently Asked Questions
Does this auto-generate meal plans like Eat This Much?
No—you choose your own meals (which is better!). Auto-generated meal plans sound great but they suggest foods you don't like, can't find, or won't eat. This planner lets YOU pick meals you'll actually enjoy. Save your go-to meals in the recipe database, then drag them into your weekly plan. Way more sustainable than eating algorithm-generated meals you hate.
Do I have to manually enter calories for each meal?
Yes, but it's simple and saves you money. Look up meal calories on Google or MyFitnessPal (free version), enter them once in your recipe database. Then just copy that meal into your weekly plan—calories auto-populate. Takes 5 minutes to set up your favorite 20 meals, then meal planning is fast. This costs $7.99 once vs $144/year for PlateJoy's database.
Can I plan meals for my whole family?
Absolutely! Perfect for family meal planning. Plan dinners for the whole family. Adjust portions (adults eat more than kids). Grocery list includes all ingredients for family-sized meals. Many parents use this to eliminate the daily "what's for dinner?" panic. Plan Sunday, cook all week, feed the family healthy meals.
Does this work for keto/vegan/other special diets?
Yes! Fully customizable for any diet. Keto: track net carbs, hit high-fat macros. Vegan: plan plant-based meals, track protein sources. Low-carb: keep carbs under 100g. Paleo: plan compliant meals. YOU choose the meals, so any eating style works. Many keto users love the flexibility vs rigid keto apps.
Can I access my meal plan on my phone at the grocery store?
Yes! Mobile-first design for grocery shopping. Download free Google Sheets app (iOS/Android). Open your meal planner, view the auto-generated grocery list, check off items as you shop. Everything syncs instantly. Most users grocery shop with their phone in one hand, cart in the other.
How is this different from the Fitness Tracker you sell?
Fitness Tracker = tracking what you ate (reactive). Meal Planner = planning what you'll eat (proactive). Use the Fitness Tracker to log meals after eating and track weight/exercise. Use the Meal Planner to PLAN meals ahead and generate grocery lists. Many customers buy both—plan with Meal Planner, track actuals with Fitness Tracker.
48 reviews for Meal Planner & Calorie Tracker Spreadsheet for Google Sheets V4.1.3
Related products
Original price was: $12.99.$8.99Current price is: $8.99.
Original price was: $37.20.$25.17Current price is: $25.17.
Original price was: $16.99.$8.99Current price is: $8.99.
Original price was: $14.99.$9.99Current price is: $9.99.
Nicholas Edwards –
I feel like a kitchen scientist discovering perfect meal rotations. Turns out we actually enjoy Meatless Mondays when planned!
Taylor Simmons –
It hurts my foodie soul that the recipe book doesn’t show photos. But the organization makes up for it tenfold.
Elizabeth Hall –
I feel physically pained by the lack of meal suggestions. But the freedom to create our own plans has been surprisingly liberating.
David Wilson –
I’m embarrassingly proud of my color-coded meal calendar. My friends tease me, but they all want copies now!
Olivia Murphy –
Wish the mobile interface was smoother, but the desktop version is so robust I plan meals with my morning coffee now.
Matthew Rodriguez –
The recipe book’s nutrition calculator helped us discover our “healthy” salad was 800 calories! Life-changing awareness.
Ryan Green –
Watching our “Food Waste” graph approach zero has become an unexpected source of pride. Who knew spreadsheet cells could bring joy?
Hailey Bryant –
The heartbreaking moment I realized this won’t actually cook the meals. But the planning peace is worth every penny.
Kimberly Turner –
My morning coffee and meal planning session has become sacred “me time.” This spreadsheet knows my kitchen better than I do.
Amber Reed –
The emotional whiplash from “This is overpriced” to “Worth every penny” after it saved us $150 in our first week.
Jessica Taylor –
Devastated to discover the mobile version won’t sync with our Alexa. The desktop features are brilliant though.
Nathan Butler –
The printable shopping lists have revolutionized our grocery trips. No more wandering aisles or forgotten essentials.
Stephanie Baker –
There’s something magical about the grocery list auto-generating as we plan. Like watching our meals transform into shopping efficiency.
Emily Carter –
Tears of joy filled my eyes when the grocery list auto-generated perfectly for our family reunion. Saved me 3 hours of planning!
Joseph Young –
The “Pantry Inventory” feature has been shockingly effective. No more buying duplicate spices or forgetting about perishables.
Dylan Russell –
There’s quiet poetry in watching our grocery budget trend downward while our nutrition scores climb upward.
Brandon Phillips –
The rage when the app crashed during Thanksgiving planning! But the backup system saved our holiday menu.
Christina Collins –
The shame when unused ingredients appear red is real. But so is the pride when our waste approaches zero!
Ethan Rivera –
The “Leftovers Planner” feature has transformed our fridge from a science experiment to an organized meal extension.
Ashley Martinez –
Heartbreaking confession: We were throwing out $300 of food monthly. The inventory tracker fixed that in one cycle.
Amanda Clark –
I feel deeply betrayed by how accurately this reveals our snack overspending. The “Junk Food vs. Produce” chart is brutal but fair.
Justin Parker –
I’m emotionally compromised by how much I enjoy the recipe nutrition calculator. I’ve become that person who analyzes every meal.
Andrew King –
There’s profound comfort in our Sunday meal planning ritual. Coffee, this spreadsheet, and no more “What’s for dinner?” panic.
Sarah Johnson –
The expense tracker exposed how much we were spending on last-minute takeout. That painful truth helped us save $200 last month.
Danielle Morris –
The visceral panic when I thought I’d lost all our family recipes! Thankfully the backup worked perfectly.
Rachel Nelson –
The printable version saved our beach vacation when WiFi failed. Old-school paper planning has its charms!
Vanessa Sanders –
The “Pantry Staples” tracker revealed we owned six identical spice jars. Our overbuying days are finally over!
Samantha White –
The emotional rollercoaster is real – one minute I’m furious at the learning curve, next I’m weeping over our newfound $500/month savings.
Alexander Hughes –
The crushing weight of realizing this won’t magically make me love cooking. But it does make the process 90% less stressful.
Lauren Mitchell –
I was skeptical but now evangelize this to everyone! Converted three neighbors after showing our meal prep transformation.