Free 7-Day Meal Map + Grocery List PDFs

Pick a plan, download the printable, and keep meals simple for the week.

Printable Beginner-friendly Mix-and-match

Pinterest tip: create one pin per plan and link directly to that plan page.

Choose a plan

Budget Meal Plan — simple staples
High-Protein — higher protein choices
Gluten-Free — GF swaps and staples
Mediterranean — olive oil, fish, legumes
Low-Sodium — lower salt options
Diabetic-Friendly — balanced carbs + protein
Dairy-Free — no dairy, easy swaps

Important: If you’re using these as email opt-ins, don’t direct-link the PDF publicly. Link to an opt-in page and deliver the PDF via email or a “thank you” page. (I can rewrite the template either way.)

Fastest setup

Create one MailerLite form per plan (or one form for all).
Each pin → one plan page.
Plan page CTA → opt-in form.
Thank-you page delivers the PDF.

Start with Budget Plan High-Protein