Here you can find out how to create a meal plan and implement healthy eating in your daily life. And I have a gift voucher for you: your weekly calendar template to print. You can find the link at the end of the article.

Hand holding a pen completing a weekly schedule.

Since Corona Lockdown started in March, Leon and I have been trying to do the weekly program because we only buy once a week. And what can I say, my first intuitive reaction: I hate it. I prefer to cook spontaneously. Look in the fridge and think of something tasty that I want to eat right now. Saturday planning what I want to eat next Friday? Pretty unfamiliar. But: like many in life, it’s probably just a matter of habit.

We have now organized ourselves in such a way that big purchase on Saturday is enough for us and we still have some flexibility. An extra bonus: if you plan the week at least once, it is much easier to set up a healthy diet, even in a stressful everyday life. And to make it a little more fun, there is the perfect gift for you today: a weekly program, but in the new Schüsselglück style. This makes filling out the plan really fun. I hope you like it as much as I do.


Not that you can always say what you would like to eat. You often feel that you just don’t have time for that. Between work, university or other commitments, healthy eating is often overlooked in everyday life. On the weekends, it always works well enough for Leon and I spontaneously, but during the week it requires a little more preparation and planning. But don’t worry: you won’t be sitting in front of an empty weekly schedule for hours on end. Over time, you develop a certain routine and the plan is completed in no time at all.

Say good food, the good mood on a pink background.

Leon and I usually sit down after breakfast on the weekend and think about what will be on the menu for the week ahead. Then we go shopping. Especially in spring and summer, we especially enjoy going to the weekly market in Bornheim and we also get inspired by the colourful fruits and vegetables. And on Sundays, I like to sit in my reading chair with a good book and browse through my cookbooks for new recipe ideas. They are then briefly marked with a Post-it note and if I need a few more minutes to think about what ends on the weekly program this time, I look through the books again. The weekly schedule is filled up very quickly.


It may seem trivial, but creating a weekly plan has really had a huge effect on us. We cook more variety, try new recipes and less food ends up in the garbage. Of course, sometimes we move the meals around a bit on the plan, but as a basic framework, I don’t want to do without it anymore. So I always have a good orientation, especially if I don’t know what to cook today. By the way, it also means that we don’t always cook the same dishes. Cooking (and of course eating) is never boring.

Hand holding a pen filling out a weekly schedule.


You can fill out the plan at any time. The most important thing is that you take some time for yourself and think about what you can cook for the week. I recommend a cup of tea or coffee with it ;). To avoid having to shop all the time, I make sure we always buy a colourful mix of fresh ingredients and groceries in stock. Then I plan the first few days with recipes that can spoil faster and write the shopping list for the weekly groceries.

I set up the weekly plan as follows:

  • You can plan breakfast, lunch and dinner at one table. I have excluded the weekend in the table because we usually cook something special that we like in the market and simply have much more leisure time than during the week.
  • I have included an extra field for healthy snacks. Here I write down some ideas for quick and healthy snacks, which I then prefer to prepare on Sundays. Last weekend, for example, my vegan Raffaello pralines. I’m always amazed at how fast it goes.
  • On the right, you can write your shopping list directly and take it with you when you go shopping.
    After all, I like to write down what I look forward to during the week. I think it’s so important to think about it regularly, so I get a little reminder every week of what’s still fun.

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