Printable: Your 7-Day Food & Fitness Planner

Click HERE to download and print, then fill in the blanks!

Howdy-ho! I have my own 7-day planner, and now you can have yours, too! Thanks for all the great feedback on the personal calendars I’ve shared with you. Some of you loved it so much that I just had to create this blank printable calendar just for YOU!

The 7-Day Planner empowers you to thoughtfully craft your workouts, meals and snacks for the coming week. Once you’ve written in your meal plans, use it as a reference to build your grocery list to ensure you have everything you need for the week. And with your workouts all planned out, I know you’re gonna be kicking major booty?

….now repeat after me: “I kick boo-tay!”

If you can dedicate 15-20 minutes to sitting down and writing out your plans on the calendar (and I know you can), you’re taking the guesswork out of the entire week. Now sure, I know nothing is 100% full proof, especially when life throws in curves balls (like when confronted with large slices of pie) and totally alters your plans (like when there’s too much couch-azzing going on), but planning CAN and WILL set you up for greater results.

You do want more results, don’t ya?

Print a bunch of 7-Day Planners at once, or come back each week to snag your printable. I’ll be changing up the look of the calendar every now and then to keep it fresh and fun.


  • Workout Agenda
  • Breakfast & A.M. Snack
  • Lunch & Afternoon Snack
  • Dinner
  • Evening Nibbles

Don’t be a afraid to add a little dessert splurge to your plans, or a bit more leeway if you plan an evening out. Greediness in moderation is good for the soul. It’s pretty damn tasty, too. BOOM!

Download & Print the Calendar

MAC users, if the calendar prints outside the margins, just reduce the “scale” setting in Abobe Reader before printing:¬†¬†FILE > PAGE SETUP > SCALE to 90%


  1. skippymom says:

    If there is one thing I have learned in 20 + years of meal planning – heck planning your day – if you sit down at the start of the week and write everything down, even with times, you are/I am more apt to do what it says, eat what I wrote and follow the dang thing.

    It is also an excellent way to save money because you can plan for leftovers and buy in bulk if you have a particular snack or meal you really like and don’t mind repeating.

    You are a doll for sharing it with us. THANKS!
    skippymom recently posted..I Can Sum Up Happiness In Five Words

  2. mimi says:

    Foolproof is impossible because fools are too ingenious, but having a plan, and a back-up plan, sure makes a difference. So will having one place to write the plan (sticky notes get lost on the desk).

  3. Plan for success!!! :-)
    Jody – Fit at 54 recently posted..Product Sightings – Protein Water & PB2 Alternative

  4. Hey this is awesome!!! I love that you included a downloadable one. This is totally awesome!
    Holly from 300 Pounds Down recently posted..Isolation

  5. Portia Mount says:

    Love this, Josie. I’ve been trying out different food trackers and can’t find one that I really like. I will give yours a try. Thanks for the free resource!
    Portia Mount recently posted..The Secret Sisterhood & Life After Miscarriage

  6. Javier says:

    Howdy! I simply want to offer you a big thujbs up for youur grdat information you have right here on this post.

    I am copming back to yoour site for more soon.
    Javier recently posted..Javier

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Disclaimer: Not all exercise programs are suitable for everyone. Check with your doctor before beginning any exercise program. Neither Josie,, nor anyone else associated with this website will be responsible or liable for any injury you sustain while exercising.