ADHD Meal Planner: dashboard with 15 of 28 meals planned, the weekly plan on a tablet and the grocery list at 2/23 on a phone

Meal Planner & Grocery List – weekly and monthly meal plan

Pick easy meals by energy and time; the grocery list subtracts what you have.

Web app + Sheets
Made for ADHD brains
US · International · German

€6.99 for buyers in Germany, incl. 19% VATOne-time purchase · instant download

Etsy shows the final amount in your currency at checkout.

Buy on Etsy – €6.99

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After payment, download your files in a web browser – Etsy → You → Purchases and reviews → Download files, or the link in Etsy's order email if you checked out as a guest. The Etsy app can't download files.

16 starter recipes plus your own
Week plan and month calendar, 1–12 servings
Grocery list minus what you have
Offline web app plus Google Sheets version

Home Reset Bundle: 3 tools, 25% off on Etsy →

In short

A meal planner in Google Sheets – or offline in your browser

Meal Planner & Grocery List is a one-time download: an offline web app (no account needed) plus a separate Google Sheets™ template (free Google account) for picking easy meals by energy and time, planning your week and getting a grocery list from your plan and pantry. No subscription.

Deciding what to eat and working out what to buy are two jobs. Here you choose breakfast, lunch, dinner or a snack, your energy right now (1 to 5) and the minutes you have, and the planner lists the recipes that fit – from no-cook snacks to 30-minute dinners. Put them into your week, note what's in the pantry and freezer, and the grocery list adds up what the plan needs, minus what you already have, sorted by store section.

It is a planning tool, not a diet plan: no calories, nutrients or health scores, and a date on an ingredient is only a note to check, not a freshness test. It doesn't know what your store sells, and amounts aren't rounded to package sizes.

An organizing tool – not a medical tool.

The 15-second tour

See it move

What the video shows

The weekly meal plan. Labels appear one by one: Weekly Meal Plan, Recipe Library, Grocery List, Pantry Tracker and What Should I Cook? A small card counts the shopping: 23 items for your meals, minus 2 already in the cart, leaves 21 to get. Then the recipe collection, the grocery list by store section and the pantry. It ends with: offline web app + Google Sheets, three editions (US, International, Deutsch), separate files, no syncing.

The video has no sound. · 15 s

Feature images

See it in action

Weekly meal planSeven days, four meals a day – each slot shows servings and minutes.
Grocery listSorted by store section; tap an item once it's in the cart.
Pantry and freezerStock compared with the amount you want to keep at least.
RecipesRecipes by meal and effort, ingredients per serving.
Monthly planDarker days have more planned meals; tap a day to see or change it.
DashboardNext meal, meals by type, shopping progress and what to use up first.
Private by designWeb-app meals, recipes and lists stay in this browser on this device, with a backup file you can download.
Made for your regionUS with ounces and cups, International and German with grams and milliliters.

Inside the app

Real screenshots, sample data.

Weekly Meal PlanMeals, servings and estimated cooking time for the week.
Grocery ListShopping progress and items by store section.
Recipe Collection16 starter recipes plus your own, by meal.
FreezerKept apart from the pantry and counted for planning too.
InsightsPlanning numbers only – meals, servings, effort and your most planned recipes.
Settings & BackupUnits, date format, week start, color theme and backup.

What's included

Offline Web App
A single HTML file that opens in your browser, without an account or subscription
Google Sheets Templates
Blank and with sample data, for 3 regions
Regional Editions
US, International and German (DACH)
START HERE Guide
Setup instructions in English and German (PDF)

What it does

Meals that fit your energy

16 easy starter recipes for breakfast, lunch, dinner and snacks, from no-cook to regular, 3 to 30 minutes
Choose energy (1–5), time (5–60 minutes) and a meal – recipes that fit are listed shortest first
“Surprise me” picks one of them by a fixed rule you can check
Add your own recipes with up to 12 ingredients, star favorites, archive the rest

Week and month

Seven days, four meals a day – tap an empty slot to add a recipe
Servings from 1 to 12; ingredient amounts scale with them
Nothing is planned until you add it
A month calendar where darker days have more planned meals

Grocery list

Seven days of planned meals, minus what you have, plus the amount you want to keep at least
Same ingredients combined and sorted by store section
Tick items “in cart” while you shop
In the web app, a saved list tells you when your plan has changed, and in-cart taps can be undone
Ticking never changes your pantry – in the web app, “Add checked items to pantry” does, after you confirm

Pantry, freezer and units

Pantry and freezer lists with an optional “keep at least” amount
Optional date flags mark recipes as “Use up first” – no freshness or food safety checks
US units (oz, lb, fl oz, cups) or metric (g, kg, ml, l); rounded displays show “≈” and stored amounts never change

Web app or Google Sheets?

Two separate files – pick the one that fits how you work. They don't sync.

Topic	Offline web app	Google Sheets
Where your data lives	In your browser, on this device	In your own copy in Google Drive
Account	Not needed	A free Google account
Works offline	Yes, once the file is open	Needs internet access
Picking a recipe	“Surprise me” button	A pick number you raise by 1
Planning a meal	Tap a slot in the week grid	One row per meal: date, meal, recipe, servings
Shopping	Saved lists, “in cart” taps and “Add to pantry”	Open / In cart status per item
Backup	Backup file and grocery list as CSV	Google's version history

They don't sync.

How it works

Buy on Etsy
Check out on Etsy, then download your files in a web browser – not in the Etsy app.
Open START HERE
The guide shows which web app file to open and has your Google Sheets copy links and the link for iPhone and iPad.
Start planning
Open the web app in your browser, or make your own copy of the Google Sheets template, and add your first entry.

More about how it works

Is it right for you?

A good fit if you …

get stuck on what to eat and want a short list of meals that fit right now
plan a week or a month and want the grocery list worked out for you
keep a pantry and freezer and only want to buy what's missing
cook in cups and ounces or in grams and milliliters

Maybe not the right fit if you …

need calorie, nutrient or diet tracking – the planner has none.
want to track what you spend on groceries. Budget Spreadsheet →
want small cleaning and decluttering tasks matched to your energy. Room Declutter & Cleaning Planner →
need store prices, online ordering, syncing between devices or reminders – none of these are included.

Meal Planner & Grocery List

€6.99 for buyers in Germany, incl. 19% VATEtsy shows the final amount in your currency at checkout.

Buy on Etsy – €6.99

One-time purchase · instant download · offline web app + Google Sheets

What you need

Device	Web app	Google Sheets
Windows or Mac computer	Open the HTML file in Chrome, Edge, Firefox or Safari	In your browser
Android phone or tablet	Open the file from Downloads with Chrome	Google Sheets app or browser
iPhone & iPad	Open the web-app link from your START HERE guide in Safari and add it to your Home Screen	Google Sheets app or browser

Editions

Edition	Format
US	10/09/2026, week starts Sunday, ounces and cups
International	UK, Ireland, Australia, New Zealand and Canada – 09/10/2026, week starts Monday, grams and milliliters
German	Germany, Austria and Switzerland – German texts, 09.10.2026, week starts Monday, grams and milliliters

Good to know

Digital product – nothing will be shipped.
Web app data stays in your browser; clearing browser data clears the planner too. Download a backup now and then.
The grocery list is calculated from your plan and stock – it does not know what your store has, and amounts are not rounded to package sizes.
Browser support for local HTML files varies, particularly on iPhone and iPad – the START HERE guide includes iPhone links.
A personal meal planning and grocery organization tool. Recipe quantities and preparation times are estimates. It does not provide nutritional, medical or food safety advice.
For personal use only. Sharing, redistributing or reselling the files is not allowed.

Questions about the Meal Planner & Grocery List

Is this a diet or nutrition plan?

No. It's a planning tool with no calories, nutrients or diet advice. Recipe amounts and times are estimates you can change.

Can I use cups and ounces?

Yes. Choose US units or metric in Settings. Rounded US amounts are marked with “≈”, and switching units never changes what is stored.

Why is something on my list that I already have?

Your stock may be below the amount you want to keep at least, or the item is set to not counted. Check it under Pantry or Freezer.

Do I need an account?

The web app needs no account – you open the file in your browser. The Google Sheets version needs a free Google account. There is no stillmeasure. account and no subscription.

Where is my plan saved – and do the two versions sync?

In the web app, your plan is saved in your browser on that device, so download a backup now and then. In Google Sheets, it's your own copy in Google Drive. The two versions don't sync.

Does it work on my iPhone?

iPhone & iPad: open the web-app link from your START HERE guide in Safari and add it to your Home Screen. A downloaded HTML file on its own only opens as a preview on iPhone and iPad.

Can I use it in Excel?

It isn't supported. The spreadsheet is built for Google Sheets.