Plan the week's meals on one page. Monday to Sunday run down a single framed table with breakfast, lunch and dinner columns and three lines for each meal, so there is room for the dish and a note about who is cooking or what is left over.

Under the week sits a prep-notes box for soaking, defrosting and batch-cooking. Down the right-hand side is a 29-line shopping list with checkboxes; tear or cut along the dashed line and take it to the shop while the plan stays on the fridge.

You get two print-ready PDFs, one for A4 (210 x 297 mm) and one for US Letter (8.5 x 11 in). One page per file. Set in Lora and Work Sans, with soft, hand-drawn-style lines in warm grey and a single terracotta stroke under each title.

How to print: open the PDF and print at 100% ("Actual size"), not "Fit to page", so the lines keep their spacing. Choose the A4 file for A4 paper and the Letter file for US Letter. Everything sits at least 10 mm inside the edge, the lines are fine and pale, and no page puts down more than a few percent ink, so it is kind to a home inkjet. Undated, so you can print a fresh copy whenever you need one.