Download the template
When you already have a list - a registration sheet, an export from another system - import it in one go instead of typing each record. The steps are the same for contacts and beneficiaries; only the menu item and the template differ. You need to be a Manager on the project.
Open Project Settings and expand BULK UPLOAD AND UPDATE.
Select Contacts (or Beneficiaries). The page is titled IMPORT CONTACTS and has two tabs, UPLOAD and TEMPLATE, plus a Download Contacts button that exports what is already in the project.
Open the TEMPLATE tab and select DOWNLOAD under Bulk Contact Template.
The template is an Excel file with one header row and no data. Its columns match your project's set-up - the built-in fields plus your custom fields - so download it fresh after you change the fields.