Digital template · instant download
It is 6 pm, nobody knows what's for dinner, and you want a list of easy meals and a grocery list that writes itself from the week's plan.
More ADHD planners
Tick the box above to continue. The button stays off until you do.
A meal planner for the 6 pm what's for dinner moment: a bank of 60 low-effort meals sorted by effort, a week plan, and a grocery list that builds itself from the plan in store-section order. You get it two ways in one download: a 7-tab spreadsheet for Excel or Google Sheets, and a 14-page printable PDF for the fridge door.
What lands in your inbox
Open the Start here guide first: it shows how to open each file and get going in a few minutes. The rest is the template itself.
Inside the file
01ADHD-Meal-Planner.xlsx: 7 tabs for Excel or Google Sheets
02Meal Bank: 60 pre-filled meals (zero-effort, low, normal), plus leftovers and takeout night, with rough minutes, ingredients and a safe meal tick
03Week Plan: 7 days of breakfast, lunch, dinner and snack, every slot a drop-down from the Meal Bank
04Grocery List: built by formula from the Week Plan, each ingredient once, in 10 store sections, with a have it tick
05Pantry & Fridge, Use-It-Up (anything due within 2 days, with a meal that uses it) and Takeout Backup
06ADHD-Meal-Planner-Printable.pdf: 14 US Letter pages, undated, with a wider left margin for a hole punch
07Meal bank pages (zero-effort, low energy, normal energy, your own), what's for dinner?, weekly plan and a large-type fridge-door plan
08Grocery list by store section, pantry and fridge inventory, use-it-up list, takeout backup and recipe cards
Getting started
Exclusions
Before you buy
When we improve this plan — a section buyers keep asking for, a page that could be clearer — the new version lands in your account. You do not pay again. That applies to everyone who buys, member or not, for as long as we sell this document.
The files are yours the moment payment clears, so we do not give money back just because you no longer want them. You agree to that in the box above the button before you pay, not afterwards in small print.
If a file is the wrong one, will not open, is missing pages, or does not match what this page says, that is on us and we correct it at no cost, member or not. That promise is the reason the no-refund rule is fair.
