At Macro Friendly Food, we make meal planning easy with printable PDF meal plans that you can download and use offline. These PDFs include recipes, planning pages, and shopping lists to help you stay organized and hit your macro goals while feeding your family delicious meals. Here’s how to download and use them effectively!
Step 1: Access Your Printable Meal Plans
Log In to Your Account:
Go to macrofriendlyfood.com/my-account/ and log in with your email and password.
Tip: If you’ve forgotten your password, click “Lost your password?” to reset it. If you’re having trouble logging in, email contact@macrofriendlyfood.com for help.
Navigate to Downloads:
Once logged in, find the “Downloads” section in your account dashboard. It’s typically listed in the menu on the left-hand side or under your account details.
Click on “Downloads” to view all available files.
Locate Your Meal Plan PDFs:
You’ll see a list of downloadable files based on your subscription. This includes the two most recent months’ meal plans (e.g., if it’s April 2025, you’ll see March and April 2025 plans) and a 4-week planning pages PDF.
Each file will be labeled clearly, i.e, “March 2025 Recipes”
Click the button link and save it to your device (e.g., computer, tablet, or phone).
Tip: Save the files in an easily accessible folder, like your Downloads or Documents folder, so you can find them later.
Step 2: Understand What’s in the PDFs
Monthly Meal Plan PDFs:
Each monthly PDF includes 12 new recipes (main dishes, sides, desserts, and breakfast/lunch/snacks if you have the add-on plan).
Recipes come with macro breakdowns (protein, carbs, fats) and are pre-logged in MyFitnessPal and MacrosFirst for easy tracking.
You’ll also find serving sizes (designed for 6–8 people) and cooking instructions.
4-Week Planning Pages PDF:
This includes blank planning pages for 4 weeks, where you can write down your chosen recipes for each day.
It also has shopping list pages organized by category (e.g., produce, dry goods, meat) to make grocery shopping easier.
Shopping Lists:
Each monthly meal plan PDF includes a shopping list for that month’s recipes, also organized by category, so you can shop efficiently.
Step 3: Use the Printable Meal Plans
Print the PDFs (Optional):
If you prefer a hard copy, print the PDFs using your printer. You can print the entire file or just the pages you need (e.g., the recipes or shopping list).
Tip: Use a binder or folder to keep your printed meal plans organized for quick reference.
Plan Your Meals:
Open the 4-Week Planning Pages PDF (or print it out).
Write down the recipes you want to make each day. For example, on Monday, you might plan “Grilled Chicken Breast with Roasted Sweet Potatoes and Broccoli” from the monthly meal plan PDF.
Use the monthly meal plan PDFs to reference the recipes, ingredients, and macro breakdowns as you plan.
Create Your Shopping List:
Use the shopping list included in the monthly meal plan PDF to gather ingredients for that month’s recipes.
If you’re using recipes from multiple months or creating a custom plan, fill out the shopping list pages in the 4-Week Planning Pages PDF by writing down the ingredients you’ll need.
Budget Estimate: Expect to spend ~$150–$180 for 8–10 recipes/week for a family of 6–8, or ~$80–$100 for the Breakfast, Lunch, and Snacks add-on (full family).
Shop and Cook:
Take your shopping list to the store (or use it for online grocery ordering). Shop the perimeter for fresh produce, lean proteins, and healthy fats to keep costs down.
Follow the recipe instructions in the monthly meal plan PDF to cook your meals. Each recipe is designed to be quick, easy, and family-friendly.
Step 4: Troubleshoot Common Issues
Can’t Find the PDFs?:
Ensure you’re logged in with the correct email. If you’re using a different email than the one tied to your subscription, you won’t see the files.
Check your subscription status at macrofriendlyfood.app/account-settings > Subscriptions. If it’s “Cancelled” or “On Hold,” you may not have access to recent PDFs. Email contact@macrofriendlyfood.com to resolve this.
Downloads Not Working?:
Clear your browser cache (e.g., in Chrome: Settings > Privacy and Security > Clear Browsing Data) or try a different browser (e.g., switch from Safari to Chrome).
If the issue persists, contact support with a screenshot of the error.
Missed a Month?:
The downloads section typically shows the two most recent months. If you need an older month (e.g., January 2025) and it’s no longer listed, email contact@macrofriendlyfood.com with your account email and the month you need.
Tips for Using Printable Meal Plans
Save Digitally: Keep a digital copy on your device for quick access, even if you print them out.
Plan Ahead: Set aside 15–20 minutes each week to fill out your planning pages—it’ll save you time and stress later.
Mix and Match: Combine recipes from different months to keep meals varied, and use the blank shopping list pages to create a custom list.
Track Your Macros: Use the macro breakdowns in the recipes to log your meals in MyFitnessPal or MacrosFirst (search for “MFP-MFF Recipe Title”).
Why Use Printable Meal Plans?
Offline Access: Perfect for when you’re not online or prefer a physical copy to plan your week.
Stay Organized: The planning pages and shopping lists keep everything in one place, making meal prep a breeze.
Family-Friendly: Recipes are designed for 6–8 servings, so you can feed the whole family without cooking separate meals.