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menu + exercise planner (free printable!)

Printable Menu and Workout Planner

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Menu and Workout PlannerFree Printable Menu & Exercise Planner
menu printable

A few weeks ago, I posted a photo on Instagram of my menu and workout plan, and folks seemed very excited about me turning my little hand-drawn chart into a downloadable printable for all to have. I post this chart to the fridge every week to try to keep myself on track with my food and fitness. I don’t always follow it, but having it on the fridge, in front of my face all the time helps remind me that I have a plan. And following a plan that’s already there is always easier than winging it. Especially when it comes to making dinner each night. No more staring blankly into the white light of the fridge wondering what we can have for dinner.

menu planner

This printable has a similar idea to the Healthy Living Planner I posted a few months back, but much more simplified. Honestly, I’ve found myself using this version a lot more frequently than the more complicated planner I created. Just like everything else in life, healthy living should follow the KISS rule—keep it simple, stupid. And this printable is pretty much as simple as it gets.


Feel free to download it, print it and share it with your friends. If you want to save paper each week, you can either get this laminated or just put it in a frame (they have certificate frames for cheap at craft stores that will fit 8-1/2″ x 11″ pieces of paper) and use a dry erase marker on it each week.

Happy planning!


Are you good about planning your meals and workouts in advance? Or do you tend to just wing it?

Cassie Johnston

Cassie is the founder and CEO of Wholefully. She's a home cook and wellness junkie with a love of all things healthy living. She lives on a small hobby farm in Southern Indiana with her husband, daughter, two dogs, two cats, and 15 chickens.

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32 thoughts on “menu + exercise planner (free printable!)

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  • Aubrey SAYS

    I so wing my meal planning, just like I do for most of my life, haha. I’m the queen of making last minute plans, so any weekly meal plans I ever DO make are never really followed.

    What’s funny is that I tend to plan my workouts and will NOT miss them for anything. Tonight I run, and it’s raining, but rain won’t stop me from getting out for 30 minutes today.

    This tells me that I totally CAN stick to some sort of meal plan. I have it as a #SSChallenge goal to plan my meals for the week, so hopefully after the wedding and honeymoon, I can stick to it more.

    This printable is adorable, by the way :)

  • Tiff SAYS

    Very helpful! I’m a huge planner, so writing things down is a no-brainer for me.

  • Amy SAYS

    This printable is super great – but I also want to know about the Pizza Salad you’re having for dinner on Friday…

  • Lindsey SAYS

    Awesome! I have been doing all of my meal planning on just a piece of paper which often gets lost.


  • Julie C SAYS

    I’m definitely a planner! I start working on my meal plan a week in advance. I use Pinterest to keep track of most of it, except for the times I’m using cookbooks instead. I really feel like menu planning was one of the “secrets to my success”… I’ve lost over 50lbs. These past few weeks life has been a bit crazy, relatives visiting, eating out way more than I normally do etc, and my plans sort of fell apart, and my eating took a nosedive. I’m not good at making last minute food decisions that are healthy, so that’s something I need to work on, but I will still plan as much as I can!

    • Becky SAYS

      H! Wonderful to hear about your success. I am very super new to mean planning and I am trying to use it to lose weight. Any sort of tips or suggestions to someone just starting out?? :)

  • This is perfect! I was typing up a template yesterday and didn’t like how it looked! I love to meal plan, especially for others, but don’t always follow one personally.

  • Ashley SAYS

    So cute! I also love that google calendar lets you print it out..I wish it could look as cute as this though!

  • Katie SAYS

    This looks awesome! Thank you!!

  • Love this!! Printing immediately :)

  • Abby SAYS

    I love love love this! May I know what font you used? I’ll add a food feelings page, something of that sort. And I want it to do it in the same design that you did, for uniformity. :) Thank you for this planner!

  • Lis SAYS

    Love this!!! Just what I was looking for thank you!!!

  • This is fab, going to pin it now. Hope you don’t mind me sharing with others.

    Kind Regards Linda

  • I’m always on the lookout for a cute planner to stick on the refrigerator and this one is perfect! I love my day planner but I think having a quick reference in the kitchen is great too! Thanks so much! :)

  • Positively adorable Cassie! I still prefer writing (it’s like a mental committment) to apps, so I love this!

  • Hi Cassie.
    What program did you use to create these?
    They do look great

    • Cassie SAYS

      I did the illustrations on paper (and then scanned them in), and I did the rest in Adobe Illustrator. Thanks!

  • Beth SAYS

    Thank you for this printable! Exactly what I was looking for and super cute!

  • prinfit SAYS

    I have a doubt!! You go to workout after dinner ? Or is just to write there what you have done in your day’s workout???

  • Donna SAYS

    This is AWSOME! Perfect for my resolution this year! Thank you or sharing for FREE!

  • Wendy SAYS

    Clever idea! I currently use a white board on the fridge to plan dinners. This takes it to another level adding workouts and other meals. Fantastic idea! Thanks.

  • Varsha SAYS would be a goodness of my life

  • Shannon SAYS

    Any idea why when I print this out that the lines are not printing? I pressed fit to page and still have this problem! HELP?!

  • Pauline Watson SAYS

    Hi there, I totally love this planner and would also like to know how to print it so that the lines print out too as Shannon stated. The pictures come out fine but the lines are not visible.


  • Kath SAYS

    Thanks Cassie! I really like the overnight oats and its variations for breakfast, and the salads-in-a-jar for lunch. But so far I haven’t managed to make dinner “flow” the way the other meals do. That main recipe with numerous variations really works for me. I like the Mediterranean Quiche and the Cauliflower and Chick Pea Curry, but I wish I had a supper idea, that I could just keep on doing variations of as well…

  • Samantha SAYS

    Thank you for creating this! I’m finally to the point where I need to meal prep and plan. This is exactly what I need to get started! Plus, it’s cute. Thank you for sharing!

  • This is such a great weekly menu for visual people like myself that love fitness and eating all in one. Being able to write your workouts plus your meal planning on one sheet is perfect! My clients will love this!

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