How To Create A Weekly Meal Plan As a Couple

When I started meal planning alongside my then boyfriend (now husband) I immediately noticed a lack of information and tips for modern couples that don’t currently have children or anyone else living with them. We share the tasks of cooking, grocery shopping and cleaning up the kitchen. But we also only need to plan and cook for ourselves which is both more freeing but also can be more overwhelming. Which is why today I am sharing these steps to create a weekly meal plan as a couple!

Before we get into the steps though let’s quickly talk about the benefits of creating and using a weekly meal plan.

Benefits of creating and using a weekly meal plan:

  1. Saves Time: Having a meal plan in place saves time by eliminating the need to decide what to cook every day. With a clear plan, you can streamline grocery shopping and meal preparation, making the entire process more efficient.
  2. Reduces Stress: Knowing what you’ll be eating throughout the week reduces mealtime stress and decision fatigue. You won’t have to scramble to figure out dinner at the last minute, which can be especially helpful during busy or hectic days.
  3. Promotes Healthy Eating: A well-thought-out meal plan can help you make healthier food choices. By including a variety of nutritious foods, you’re more likely to consume a balanced diet that meets your nutritional needs.
  4. Minimizes Food Waste: With a meal plan, you can plan meals that use similar ingredients, reducing the chances of food going to waste. You’ll be more mindful of portion sizes and leftovers, making it easier to use up ingredients efficiently.
  5. Supports Weight Management: Meal planning can be a valuable tool for weight management. You can control portion sizes and plan meals with the right balance of nutrients, which may aid in maintaining a healthy weight.
  6. Saves Money: By shopping with a clear list and avoiding impulse purchases, a weekly meal plan can help you save money on groceries. Additionally, reduced food waste means you get more value out of the items you purchase.
  7. Encourages Variety: With a meal plan, you’re more likely to include a diverse range of foods and try new recipes. This variety keeps mealtime exciting and prevents monotony in your diet.
  8. Enhances Cooking Skills: Planning and preparing meals in advance can help you develop and truly improve your cooking skills. You’ll have the opportunity to experiment with new recipes and techniques.
  9. Fosters Family Bonding: If you’re creating a meal plan for your family, it can serve as an opportunity to involve everyone in the decision-making process. Planning and cooking together can foster family bonding and create memorable moments.
  10. Supports Health and Fitness Goals: Whether you’re aiming to eat more vegetables, reduce sugar intake, or follow a specific diet plan, a weekly meal plan can help you stay on track with your health and fitness goals.
  11. Increases Mindfulness: Planning meals in advance encourages mindfulness about what you eat. By taking the time to think about your food choices, you develop a deeper awareness of your dietary habits.
  12. Empowers Time Management: Knowing when and what you’ll be cooking allows you to manage your time effectively. You can plan cooking sessions around your schedule and allocate time for other priorities.

Now that we have chatted about the benefits of using a weekly meal plan let’s get into how to actually create a weekly meal plan as a couple.

How To Create A Weekly Meal Plan As a Couple

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How To Create A Weekly Meal Plan As a Couple

Steps for making a meal plan for you and your partner:

  1. Discuss Preferences and Dietary Restrictions: Sit down together and discuss your food preferences, dietary restrictions, and any specific health goals you may have. This will help you tailor the meal plan to suit both of your needs.
  2. Plan Meals for the Week: Decide on the number of meals you want to plan for the week. It could be breakfast, lunch, dinner, and snacks, or any combination that works best for your lifestyle.
  3. Choose Balanced and Nutritious Recipes: Look for recipes that offer a good balance of nutrients and flavors. Include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats in your meals.
  4. Share Responsibility: Divide the meal planning responsibilities equally. For example, one person could plan the breakfasts and lunches, while the other plans dinners and snacks. This way, both of you feel involved and invested in the process.
  5. Consider Batch Cooking: To save time, consider batch cooking certain meals or ingredients. For instance, you could prepare a big batch of quinoa, grilled chicken, or roasted vegetables that can be used in different meals throughout the week.
  6. Make a Grocery List: After finalizing the meal plan, create a comprehensive grocery list with all the ingredients needed for the week. This helps you stay organized and ensures you have everything on hand when it’s time to cook.
  7. Shop Together: Take turns going grocery shopping or make it a joint activity. Shopping together can be fun and efficient, and it allows you to make sure you get everything you need.
  8. Prep Ingredients in Advance: Spend some time prepping ingredients in advance, such as washing and chopping vegetables, marinating meats, or pre-cooking grains. This reduces cooking time during the week and makes meal preparation smoother.
  9. Be Flexible: While having a meal plan is beneficial, life can be unpredictable. Be flexible and open to adjustments if plans change or unexpected events arise. It’s okay to swap meals or change the schedule when needed.
  10. Enjoy Cooking Together: Use meal preparation as an opportunity to bond and spend quality time together. Cooking as a couple can be a fun and rewarding activity that strengthens your relationship.
  11. Incorporate Date Nights: Plan special date nights where you both cook a meal together or try new recipes. It adds an element of excitement to your meal plan and encourages exploration in the kitchen.
  12. Review and Improve: At the end of each week, review your meal plan together and discuss what worked well and what could be improved. Use this feedback to make adjustments for the following week’s plan.


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