Download My Free Weekly Wellness Planner Printable

If you’ve spent the first week of January setting your goals and are ready to jump into your wellness plan, I’ve got the perfect tool for you. Planning is the first step in achieving your goals and building better habits, and this free weekly wellness planner printable will help you get there. And it will make you feel majorly accomplished along the way.

Why You Need a Weekly Wellness Planner

Life moves fast, and keeping track of everything can feel overwhelming. Research shows that people who use structured planning systems are more likely to stick to their health and wellness goals. When you write your plan down, you are more motivated and encouraged to stick to it. And you’re less likely to find yourself eating your kid’s snacks midweek because you didn’t plan properly.

That’s why I’ve designed this weekly planner that provides an overview to your week in one place, combining four essential elements to help you with your wellness planning:

1. Workout Planning Made Simple

Instead of saying to yourself, “I’ll go to the gym this week”, commit to your workouts for the week by writing them down. Consider your workout times and intensity to help you plan out the rest of your day. In this planner you’ll:

Have space to plan your weekly workout schedule
Check off your workouts when completed

Remember to plan for rest days so you don’t get burnt out.

2. Smart Meal Planning

Meal planning may sound daunting, but it’s the best strategy for consistently eating healthy, well-balanced meals and avoiding that dreaded “What’s for dinner?” question. Planning a head ensures your making a delicious meal at home, with the macros you need, rather than opting for take out which is more caloric and more expensive. This planner has space for:

Weekly meal planning for breakfast, lunch, dinner and snack
Grocery list
Reminders to include protein and fiber at every meal

If you need some meal planning tips, this blog has some great advice to get you started.

3. Habit Building Framework

Starting healthy habits takes time and intention. And the feeling of checking them off each day is enough to keep you going. This planner includes:

A daily habit tracker section
Space for customizable habits based on your goals
Check boxes for each day so you feel accomplished

4. Personal Task Management

Balancing your health and wellness goals with your day-to-day is key. This planner also helps you prioritize important personal items and to-dos such as:

Top three priorities for the week
Weekly planner for personal reminders
2025 Calendar
Weekly to-do list
Space for notes and ideas

How to Use Your Weekly Wellness Planner

Sign up below to receive the free download in your email. Print out the correct number of pages for each month, per week. Paper size is 8.5×11 and fits in any discbound planner of that size. Punch your planner pages using a discbound hole-puncher and add to your planner.
Sunday Planning Session. Start each week with a 30-minute planning session. You can use your planning to build your grocery list and head to the store on Sundays as well.
Daily Check-ins. Take 2-3 minutes each morning to review your plan and adjust as needed. Use the habit tracker to maintain accountability.
Weekly Review. Reflect on your progress, celebrate wins, and adjust your approach for the following week.

The Science Behind This Design

This planner isn’t just pretty – it’s practical. Research in behavioral science confirms that visual tracking and regular check-ins significantly increase the likelihood of achieving your goals.

The layout is specifically designed to reduce decision fatigue and make healthy choices easier. By combining workout planning, meal prep, and habit tracking in one place, you’re more likely to see the big picture of your wellness journey.

Ready to Transform Your Weekly Planning?

Download this free Weekly Wellness Planner printable below. It’s everything you need to organize your workouts, plan your meals, track your habits, and manage your personal tasks – all in one beautiful, user-friendly design.

Your journey to better organization and healthier habits starts here.

If you are looking for additional help organizing your goals this year, I’ve also developed a Crush Your Goals blog post with tips and tricks for visualizing your goals and free printables to get them done.