Meal Planning Templates
Free meal planning templates with macro tracking. Simplify nutrition, save time, and hit your fitness goals with organized meal prep.
Why Meal Planning Works
Meal planning is the difference between random eating and strategic nutrition. It saves time and money, reduces decision fatigue, ensures macro/calorie targets, prevents impulsive food choices, and supports consistent results.
Save 5+ Hours Weekly
Less time deciding, shopping, and cooking
Cut Food Costs 30%
Buy only what you need, reduce waste
Hit Macros Consistently
Pre-planned meals = accurate nutrition
Available Templates
Weekly Meal Planner
7-day meal grid with macro targets, shopping list, and hydration tracker
Macro Tracker Sheet
Daily food log with detailed macro breakdown for every meal and totals
Grocery Shopping List
Categorized shopping list with budget tracker and smart shopping tips
Meal Prep Schedule
Complete prep timeline with equipment checklist and weekly meal distribution
How to Use Meal Planning Templates
Step 1: Calculate Your Nutrition Needs
Before planning meals, know your targets:
- • TDEE Calculator - Determine daily calorie needs
- • Macro Calculator - Get protein, carbs, and fat targets
- • Protein Calculator - Optimize protein intake
Step 2: Choose Your Meal Planning Strategy
Option A: Full Week Meal Prep
Cook all meals on Sunday, portion into containers, eat same meals daily. Best for consistency and simplicity.
Option B: Batch Cooking Components
Prep proteins, starches, and veggies separately. Mix and match throughout the week for variety.
Option C: Daily Meal Planning
Plan meals 1 day ahead, cook fresh daily. More flexible but requires consistent effort.
Step 3: Build Your Weekly Menu
For each meal, include:
- • Protein source: Chicken, fish, eggs, tofu, Greek yogurt
- • Carbohydrate: Rice, oats, potatoes, pasta, bread, fruit
- • Vegetables: 2-3 servings per meal for vitamins and fiber
- • Healthy fats: Olive oil, avocado, nuts, or fatty fish
Step 4: Create Shopping List
List all ingredients needed for the week, organized by grocery store section (produce, meat, dairy, pantry). Buy in bulk for staples (rice, oats, chicken) to save money.
Step 5: Prep & Store
- • Cook proteins and starches in large batches
- • Chop vegetables and store in containers
- • Portion meals into containers labeled with day and macros
- • Store 3-4 days in fridge, freeze remaining meals
Sample Weekly Meal Plan (2,000 Calories, 150P/200C/65F)
Breakfast (450 cal, 35P/45C/15F)
3 eggs scrambled + 1 cup oatmeal + 1/2 cup berries + 1 tbsp almond butter
Lunch (550 cal, 45P/55C/18F)
6 oz grilled chicken + 1 cup brown rice + 2 cups mixed vegetables + 1 tsp olive oil
Snack (250 cal, 25P/25C/8F)
1 scoop protein powder + 1 banana + 10 almonds
Dinner (600 cal, 40P/60C/20F)
5 oz salmon + 8 oz sweet potato + 2 cups broccoli + 1 tbsp olive oil
Evening Snack (150 cal, 5P/15C/4F)
1 cup Greek yogurt + 1/2 cup berries
Note: This is a sample template. Adjust portions and foods based on your personal calorie and macro targets calculated from our tools.
Meal Prep Tips & Hacks
Invest in Quality Containers
Glass or BPA-free plastic containers with compartments keep foods fresh and organized.
Use a Slow Cooker or Instant Pot
Batch cook proteins and stews with minimal effort. Set it and forget it.
Keep Pantry Staples Stocked
Rice, oats, pasta, canned beans, olive oil, spices. These form the base of endless meals.
Prep Snacks Too
Pre-portion nuts, protein bars, fruit, veggie sticks. Eliminate excuse for poor snack choices.
Season Generously
Meal prep doesn't mean bland food. Use herbs, spices, hot sauce, lemon juice for flavor.
Freeze Extra Portions
Double recipes and freeze half for emergency meals when life gets busy.
Calculate Your Nutrition Needs
Start Planning Your Nutrition
Meal planning removes guesswork from nutrition. Download these templates, calculate your targets, and build a weekly menu that supports your goals. Consistency in nutrition drives results.