Free ADHD meal planner printable
Quick answer: Five dinners and one shopping list. Repeat it next week; boring is fine. Free PDF, A4 and US Letter, no sign-up.
Download A4 PDF Download US Letter PDF
What's on the page
- Mon
- Tue
- Wed
- Thu
- Fri
- Emergency meals I keep on hand
- Shopping: produce
- Shopping: fridge & freezer
- Shopping: pantry
Pair it with AI
Fill in the sheet, then use the prompts on Plan meals without the decision fatigue to sort, shrink or plan what you wrote.
Low-effort week
Make a 5-dinner plan using foods I like: [LIST]. Each meal under 20 minutes with few dishes. Reuse ingredients. Then give one shopping list grouped by supermarket section.
Tips
- Print a week's worth at once and keep them where you'll see them.
- Fill in only what helps. Blank boxes are fine.
- Free for personal use; please link here rather than re-hosting the PDF.
FAQ
Is the Low-Effort Meal Planner really free?
Yes. The Low-Effort Meal Planner is a free one-page PDF in A4 and US Letter sizes. Download, print and fill it in; no sign-up needed.