Weekly Meal Planner & Shopping List

An Accelerator for Your Aha! Life


The greatest wealth is health.
~ Said some wise person 

Let’s be honest – in our western society, we have a thing for foods that are fast, processed, and full of ingredients that pack on the pounds and do real damage to our insides. That’s why I’ve selected the Weekly Meal Planner & Shopping List as this month’s Your Aha! Life Journey Accelerator.

We’ve traded quality for convenience. Even those of us who think we’re healthy, our eating habits are not always the best. To realize our best lives and be healthy enough to enjoy them, we must be intentional in taking care of our bodies. That begins with what we’re eating.

Millennials have started (or restarted) a trend of meal planning and meal prepping. It involves planning what you’re going to eat for the week (meals and snacks), grocery shopping, and preparing the meals in advance. My daughter has tried unsuccessfully to get me to do this for two years. Instead, I became friends with the Door Dash drivers, snacked on whatever I could find in the pantry, or skipped meals because I was “too busy”, or I let the pantry become bare.

I’ve decided to listen to my daughter and give meal planning a go. If you can relate, I want to make it easier for you to plan your meals with the Weekly Meal Planner & Shopping List. I’ve even included a sample meal plan for the week to get you started.

Weekly Meal Planner & Shopping List

Printable PDF

Weekly Meal Planner & Shopping List

Fillable PDF


The Weekly Meal Planner & Shopping List will help you become more intentional about the foods you consume. You will eat healthier, and you will save time and money.

  1. Establish your meal planning/prep day. I suggest Saturday, Sunday, or your scheduled day off from work.
  2. Write down your meals and snacks for each day of the week. Remember to include breakfast, lunch, and dinner. Make healthy choices.
  3. Post your meal plan in your kitchen where you will see it regularly.
  4. Consider what grocery items you need for your recipes and add to your shopping list.
  5. Go shopping.
  6. Cook the week’s meals on a single day; refrigerate and store the meals you until you’re ready to eat them. One meal can cover two days (yes, leftovers are back in style). A single pot of soup can be apportioned and stored in the freezer for future use over several weeks.

Investing in one day of meal prep will save you hours the remainder of the week. Also, as an extra incentive, keep a record of how much money you’re saving by not eating out. If it takes you a few weeks to develop the discipline, be patient. Your health is worth it. Let’s do this together. 

If you have any questions about this Accelerator or would like to share an Aha! you can email me at tonya@yourahalife.com.

Here’s to your health!



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