⚠️ 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: $14.99.$9.99Current price is: $9.99.
Original price was: $16.99.$8.99Current price is: $8.99.
Original price was: $37.20.$25.17Current price is: $25.17.
Original price was: $12.99.$8.99Current price is: $8.99.
Madison Cox –
There’s profound intimacy in planning meals together. My partner actually enjoys contributing to our shared food calendar.
Tyler Stewart –
There’s something deeply satisfying about outdoing last month’s grocery savings. I’ve become competitively frugal with myself.
Rebecca Campbell –
There’s quiet poetry in watching our nutrition balance improve across the monthly dashboard. Healthier eating made visible.
Cody Flores –
After years of chaotic meal planning, this finally brought order to our kitchen. My stress levels have literally decreased.
Kevin Adams –
I feel personally attacked by the expense tracker’s honesty. But that tough love cut our grocery bill by 35%.
Victoria Scott –
The crushing disappointment when I realized this won’t actually cook the meals. But the planning peace is priceless.
Jeremy Cook –
My nutritionist was blown away by our detailed meal logs. Said it was the clearest data she’d ever seen from a patient.
James Anderson –
Infuriatingly basic recipe scaling. Doubling ingredients for parties requires manual math. Everything else is magical though.
Jason Roberts –
The weight of dinner decisions feels lighter when I can drag meals between days. Meal planning flexibility at its finest!
Christopher Lee –
After 7 failed meal planning apps, this humble spreadsheet finally stuck. Watching our grocery budget graph drop is weirdly satisfying.
Austin Price –
I’m ridiculously proud of our color-coded meal calendar. It’s like a rainbow of organized nutrition!
Timothy Carter –
It hurts my perfectionist soul that I can’t customize every chart color. But the pre-set themes are growing on me.
Hannah Evans –
The bitter irony of spending hours organizing my meal planner. But now that it’s set up? Weeknight dinners are blissfully easy.
Megan Allen –
Equal parts delighted and disturbed by our snack spending patterns. The “Chips Budget” graph should come with a warning label.
Michael Bennett –
Frustrating setup but revolutionary results! It took me two weekends to input all our recipes, but now we’ve cut food waste by 40%.
Joshua Rogers –
I feel like a kid with a gold star chart when marking meals complete. The simple joys of organized adulthood.
Daniel Thomas –
My heart skips a beat when the weekly grocery list auto-populates. It’s like watching magic unfold in spreadsheet form.
Brianna Foster –
I get weirdly emotional seeing our monthly nutrition charts balance out. Like watching our health journey unfold in colorful cells.