7-Day Meal Prep Plan | Weekly Guide with Grocery List & Recipes | Sunday Meal Prep Planner (PDF Download)

7-Day Meal Prep Masterplan — the complete Sunday prep system. Weekly menu, grocery list, recipes, 2-hour prep schedule. Instant PDF download.

INSTANT DOWNLOAD
Print it, put it on the fridge, or load into GoodNotes.

WHAT YOU GET

- 7-day menu (breakfast, lunch, dinner, 2 snacks)
- Full grocery list (organized by store section, no back-tracking aisles)
- 2-Hour Sunday Prep System (step-by-step minute-by-minute)
- 15+ recipes (all under 30 minutes, all freezer-friendly)
- Swap chart: vegetarian, vegan, gluten-free, dairy-free versions of every meal
- Portion guide for 1 person, couples, family of 4
- Container and storage guide (what goes in glass, what goes in freezer bags)
- Reheat-to-not-rubber instructions for every main
- Meal prep day checklist (so you don't forget the one ingredient that ruins the week)

WHY THIS ONE

Most meal prep guides assume you love cooking. This one doesn't. It's built around getting 7 days of food done in under 2 hours, using standard grocery store ingredients, with zero fancy gear. The grocery list is pre-optimized. Every ingredient pulls triple duty across the week, so you're not throwing away half a jar of tahini.

WHO THIS IS FOR

- People who meal prep once and eat the same 3 things until they hate them
- Couples or solo preppers who want variety without 3 hours of cooking
- Anyone trying to stop the $15 lunch habit
- Beginners who don't know where to start

FILE DETAILS

- Format: PDF
- Sizes: US Letter and A4
- Pages: 55+
- Works with: Printer, GoodNotes, Notability, any PDF app

IMPORTANT

Digital download. No physical product.
All sales final. Personal use only.
For dietary needs beyond the swap chart, adapt as needed.

Questions? Etsy message. Reply within 24 hours.