Examples of meal planning templates

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 РRibeyes 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.