Health

Examples of meal planning templates

14 February 202318 May 2023

Here are a few examples of meal planning templates:

Weekly Meal Plan:

Monday:
Breakfast – Oatmeal with berries and nuts;
Lunch – Grilled chicken salad;
Dinner – Turkey chili

Tuesday:
Breakfast – Scrambled eggs with spinach and mushrooms;
Lunch – Tuna salad sandwich;
Dinner – Baked salmon with roasted vegetables

Wednesday:
Breakfast – Greek yogurt with granola and honey;
Lunch – Black bean soup;
Dinner – Chicken stir-fry

Thursday:
Breakfast – Smoothie bowl with spinach, banana, and berries;
Lunch – Quinoa salad with roasted vegetables;
Dinner – Turkey meatloaf with mashed potatoes

Friday:
Breakfast – Avocado toast with scrambled eggs;
Lunch – Grilled chicken wrap;
Dinner – Beef stir-fry with mixed vegetables

Saturday:
Breakfast – Omelet with vegetables;
Lunch – Caesar salad with grilled chicken;
Dinner – Lamb chops with roasted vegetables

Sunday:
Breakfast – French toast with fruit;
Lunch – Grilled cheese sandwich with tomato soup;
Dinner – Vegetable lasagna

Monthly Meal Plan

Week 1:
Monday – Spaghetti and meatballs;
Tuesday – Grilled chicken with roasted vegetables;
Wednesday – Beef stir-fry with mixed vegetables;
Thursday – Turkey chili;
Friday – Baked fish with roasted vegetables;
Saturday – Grilled burgers;
Sunday – Roast chicken with mashed potatoes

Week 2:
Monday – Chicken fajitas;
Tuesday – Grilled steak with roasted vegetables;
Wednesday – Lamb chops with roasted vegetables;
Thursday – Vegetable lasagna;
Friday – Baked salmon with roasted vegetables;
Saturday – Grilled chicken with mixed vegetables;
Sunday – Ham and potato casserole

Week 3:
Monday – Chicken curry;
Tuesday – Beef and broccoli;
Wednesday – Vegetable lasagna;
Thursday – Ribeyes steak with roasted vegetables;
Friday – Baked salmon with roasted vegetables;
Saturday – Grilled chicken with mixed vegetables;
Sunday – Roast beef with mashed potatoes.

Meal Prepping:

Example 1:
Cook 3 cups of quinoa, 4 cups of roasted vegetables, and 2 pounds of chicken breast. Divide the quinoa and vegetables into 4 containers, and divide the chicken into 6 portions.

Example 2:
Cook 4 cups of brown rice, 4 cups of steamed vegetables, and 2 pounds of ground turkey. Divide the rice and vegetables into 4 containers, and divide the turkey into 6 portions.

Example 3:
Cook 4 cups of pasta, 4 cups of marinara sauce, and 2 pounds of ground beef. Divide the pasta and sauce into 4 containers, and divide the beef into 6 portions.

Example 4:
Cook 4 cups of roasted vegetables, 2 pounds of shrimp, and 4 cups of couscous. Divide the vegetables and shrimp into 4 containers, and divide the couscous into 4 portions.

These templates are just examples, and you can adjust them to your dietary needs, preferences and availability of ingredients. Meal planning is a flexible process and you can make adjustments as needed.