Meal Plan Stencil - Paper Print

Date
FRIDGE
Fruits Vegetables Dairy Grain (Dry) Protein
FREEZER
Fruits Vegetables Dairy Grain Protein
Date
Groceries Fruits Vegetables Dairy Grain
Week 1
Week 2
Week 3
Week 4
Meal Plan MONDAY TUESDAY WEDNESDAY THURSDAY
Week 1
S
B
Week 2
Week 3
Week 4
D
Week 4
S
Target Macros & Cals
Cals Protein Carb Fat
Protein Snacks/Takeout
1800 120g 200g 60g
Monthly Total
Cals Protein Carb Fat
0 0 0 0
Protein Snacks Meals

Grain Fat Protein Total $$$
Month Total
HURSDAY FRIDAY SATURDAY SUNDAY

al
Date MONDAY
Meal Food Calories Protein Carb

0
Breakfast 0
0
TOTAL MEAL 1 0 0 0
0
Lunch 0
0
TOTAL MEAL 2 0 0 0
0
Dinner 0
0
TOTAL MEAL 3 0 0 0
0
Snacks 0
0
TOTAL MEAL 4 0 0 0
Pre-Work Out
TOTAL MEAL 5 0 0 0
Post-Workout
TOTAL MEAL 6 0 0 0
GRAND TOTAL 0 0 0
TARGET MACROS & CALORIES 1800 120g 200g
Date FRIDAY

0
Breakfast 0
0
TOTAL MEAL 1 0 0 0
0
Lunch 0
0
TOTAL MEAL 2 0 0 0
0
Dinner 0
Dinner
0
TOTAL MEAL 3 0 0 0
0
Snacks 0
0
TOTAL MEAL 4 0 0 0
Pre-Work Out
TOTAL MEAL 5 0 0 0
Post-Workout
TOTAL MEAL 6 0 0 0
GRAND TOTAL 0 0 0

AY Date
Fat Meal
Breakfast
0 TOTAL
Lunch
0 TOTAL
Dinner
0 TOTAL
Snacks
0 TOTAL
Pre-Work Out
0 TOTAL
Post-Workout
0 TOTAL
0
60g
Y Date
Fat Meal
Breakfast
0 TOTAL
Lunch
0 TOTAL
Dinner
Dinner
0 TOTAL
Snacks
0 TOTAL
Pre-Work Out
0 TOTAL
Post-Workout
0 TOTAL
0
60g
TUESDAY
Food Calories Protein Carb Fat

0 0
0
0
MEAL 1 0 0 0 0
0
0
0
MEAL 2 0 0 0 0
0
0
0
MEAL 3 0 0 0 0
0
0
0
MEAL 4 0 0 0 0
MEAL 5 0 0 0 0
MEAL 6 0 0 0 0
GRAND TOTAL 0 0 0 0
TARGET MACROS & CALORIES 1800 120g 200g 60g
SATURDAY

0
0
0
MEAL 1 0 0 0 0
0
0
0
MEAL 2 0 0 0 0
0
0
0
MEAL 3 0 0 0 0
0
0
0
MEAL 4 0 0 0 0
MEAL 5 0 0 0 0
MEAL 6 0 0 0 0
GRAND TOTAL 0 0 0 0

Date WEDNESDAY

0
Breakfast 0
0
TOTAL MEAL 1 0 0 0
0
Lunch 0
0
TOTAL MEAL 2 0 0 0
0
Dinner 0
0
TOTAL MEAL 3 0 0 0
0
Snacks 0
0
TOTAL MEAL 4 0 0 0
Pre-Work Out
TOTAL MEAL 5 0 0 0
Post-Workout
TOTAL MEAL 6 0 0 0
GRAND TOTAL 0 0 0
Date SUNDAY

0
Breakfast 0
0
TOTAL MEAL 1 0 0 0
0
Lunch 0
0
TOTAL MEAL 2 0 0 0
0
Dinner 0
Dinner
0
TOTAL MEAL 3 0 0 0
0
Snacks 0
0
TOTAL MEAL 4 0 0 0
Pre-Work Out
TOTAL MEAL 5 0 0 0
Post-Workout
TOTAL MEAL 6 0 0 0
GRAND TOTAL 0 0 0

DAY Date
Fat Meal Food Calories

0
Breakfast 0
0
0 TOTAL MEAL 1 0
0
Lunch 0
0
0 TOTAL MEAL 2 0
0
Dinner 0
0
0 TOTAL MEAL 3 0
0
Snacks 0
0
0 TOTAL MEAL 4 0
Pre-Work Out
0 TOTAL MEAL 5 0
Post-Workout
0 TOTAL MEAL 6 0
0 GRAND TOTAL 0
60g TARGET MACROS & CALORIES 1800
Y WEEKLY TOTAL (CALS) 0
Fat
WEEKLY TOTALS (PROTEIN) 0
WEEKLY TOTALS (CARB) 0
0
WEEKLY TOTALS (FAT) 0
0
0
0
0
60g
THURSDAY
Protein Carb Fat
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
120g 200g 60g
0
Date MONDAY

0
Breakfast 0
0
TOTAL MEAL 1 0 0 0
0
Lunch 0
0
TOTAL MEAL 2 0 0 0
0
Dinner 0
0
TOTAL MEAL 3 0 0 0
0
Snacks 0
0
TOTAL MEAL 4 0 0 0
Pre-Work Out
TOTAL MEAL 5 0 0 0
Post-Workout
TOTAL MEAL 6 0 0 0
GRAND TOTAL 0 0 0
Date FRIDAY

0
Breakfast 0
0
TOTAL MEAL 1 0 0 0
0
Lunch 0
0
TOTAL MEAL 2 0 0 0
0
Dinner 0
Dinner
0
TOTAL MEAL 3 0 0 0
0
Snacks 0
0
TOTAL MEAL 4 0 0 0
Pre-Work Out
TOTAL MEAL 5 0 0 0
Post-Workout
TOTAL MEAL 6 0 0 0
GRAND TOTAL 0 0 0

AY Date TUESDA

0
Breakfast 0
0
0 TOTAL MEAL 1 0
0
Lunch 0
0
0 TOTAL MEAL 2 0
0
Dinner 0
0
0 TOTAL MEAL 3 0
0
Snacks 0
0
0 TOTAL MEAL 4 0
Pre-Work Out
0 TOTAL MEAL 5 0
Post-Workout
0 TOTAL MEAL 6 0
0 GRAND TOTAL 0
Y Date SATURD

0
Breakfast 0
0
0 TOTAL MEAL 1 0
0
Lunch 0
0
0 TOTAL MEAL 2 0
0
Dinner 0
Dinner
0
0 TOTAL MEAL 3 0
0
Snacks 0
0
0 TOTAL MEAL 4 0
Pre-Work Out
0 TOTAL MEAL 5 0
Post-Workout
0 TOTAL MEAL 6 0
0 GRAND TOTAL 0

TUESDAY Date
Protein Carb Fat Meal
Breakfast
0 0 0 TOTAL
Lunch
0 0 0 TOTAL
Dinner
0 0 0 TOTAL
Snacks
0 0 0 TOTAL
Pre-Work Out
0 0 0 TOTAL
Post-Workout
0 0 0 TOTAL
0 0 0
120g 200g 60g
SATURDAY Date
Breakfast
0 0 0 TOTAL
Lunch
0 0 0 TOTAL
Dinner
Dinner
0 0 0 TOTAL
Snacks
0 0 0 TOTAL
Pre-Work Out
0 0 0 TOTAL
Post-Workout
0 0 0 TOTAL
0 0 0
120g 200g 60g

WEDNESDAY

0
0
0
MEAL 1 0 0 0 0
0
0
0
MEAL 2 0 0 0 0
0
0
0
MEAL 3 0 0 0 0
0
0
0
MEAL 4 0 0 0 0
MEAL 5 0 0 0 0
MEAL 6 0 0 0 0
GRAND TOTAL 0 0 0 0
SUNDAY

0
0
0
MEAL 1 0 0 0 0
0
0
0
MEAL 2 0 0 0 0
0
0
0
MEAL 3 0 0 0 0
0
0
0
MEAL 4 0 0 0 0
MEAL 5 0 0 0 0
MEAL 6 0 0 0 0
GRAND TOTAL 0 0 0 0

Date THURSDAY

0
Breakfast 0
0
TOTAL MEAL 1 0 0 0
0
Lunch 0
0
TOTAL MEAL 2 0 0 0
0
Dinner 0
0
TOTAL MEAL 3 0 0 0
0
Snacks 0
0
TOTAL MEAL 4 0 0 0
Pre-Work Out
TOTAL MEAL 5 0 0 0
Post-Workout
TOTAL MEAL 6 0 0 0
GRAND TOTAL 0 0 0
WEEKLY TOTAL (CALS) 0

AY
Fat
0
0
60g
Date MONDAY

0
Breakfast 0
0
TOTAL MEAL 1 0 0 0
0
Lunch 0
0
TOTAL MEAL 2 0 0 0
0
Dinner 0
0
TOTAL MEAL 3 0 0 0
0
Snacks 0
0
TOTAL MEAL 4 0 0 0
Pre-Work Out
TOTAL MEAL 5 0 0 0
Post-Workout
TOTAL MEAL 6 0 0 0
GRAND TOTAL 0 0 0
TARGET MACROS & CALORIES 1800 1800 200g
Date FRIDAY
Breakfast
TOTAL MEAL 1 0 0 0
Lunch
TOTAL MEAL 2 0 0 0
Dinner
Dinner
TOTAL MEAL 3 0 0 0
Snacks
TOTAL MEAL 4 0 0 0
Pre-Work Out
TOTAL MEAL 5 0 0 0
Post-Workout
TOTAL MEAL 6 0 0 0
GRAND TOTAL 0 0 0

AY Date TUESDA

0
Breakfast 0
0
0 TOTAL MEAL 1 0
Lunch
0 TOTAL MEAL 2 0
Dinner
0 TOTAL MEAL 3 0
Snacks
0 TOTAL MEAL 4 0
Pre-Work Out
0 TOTAL MEAL 5 0
Post-Workout
0 TOTAL MEAL 6 0
0 GRAND TOTAL 0
Y Date SATURD
Breakfast
0 TOTAL MEAL 1 0
Lunch
0 TOTAL MEAL 2 0
Dinner
Dinner
0 TOTAL MEAL 3 0
Snacks
0 TOTAL MEAL 4 0
Pre-Work Out
0 TOTAL MEAL 5 0
Post-Workout
0 TOTAL MEAL 6 0
0 GRAND TOTAL 0

TUESDAY Date
Breakfast
0 0 0 TOTAL
Lunch
0 0 0 TOTAL
Dinner
0 0 0 TOTAL
Snacks
0 0 0 TOTAL
Pre-Work Out
0 0 0 TOTAL
Post-Workout
0 0 0 TOTAL
0 0 0
120g 200g 60g
SATURDAY Date
Breakfast
0 0 0 TOTAL
Lunch
0 0 0 TOTAL
Dinner
Dinner
0 0 0 TOTAL
Snacks
0 0 0 TOTAL
Pre-Work Out
0 0 0 TOTAL
Post-Workout
0 0 0 TOTAL
0 0 0
120g 200g 60g

WEDNESDAY
MEAL 1 0 0 0 0
MEAL 2 0 0 0 0
MEAL 3 0 0 0 0
MEAL 4 0 0 0 0
MEAL 5 0 0 0 0
MEAL 6 0 0 0 0
GRAND TOTAL 0 0 0 0
SUNDAY
MEAL 1 0 0 0 0
MEAL 2 0 0 0 0
MEAL 3 0 0 0 0
MEAL 4 0 0 0 0
MEAL 5 0 0 0 0
MEAL 6 0 0 0 0
GRAND TOTAL 0 0 0 0

Date THURSDAY
Breakfast
TOTAL MEAL 1 0 0 0
Lunch
TOTAL MEAL 2 0 0 0
Dinner
TOTAL MEAL 3 0 0 0
Snacks
TOTAL MEAL 4 0 0 0
Pre-Work Out
TOTAL MEAL 5 0 0 0
Post-Workout
TOTAL MEAL 6 0 0 0
GRAND TOTAL 0 0 0

AY
Fat
0
0
60g
Date MONDAY

0
Breakfast 0
0
TOTAL MEAL 1 0 0 0
0
Lunch 0
0
TOTAL MEAL 2 0 0 0
0
Dinner 0
0
TOTAL MEAL 3 0 0 0
0
Snacks 0
0
TOTAL MEAL 4 0 0 0
Pre-Work Out
TOTAL MEAL 5 0 0 0
Post-Workout
TOTAL MEAL 6 0 0 0
GRAND TOTAL 0 0 0
Date FRIDAY

0
Breakfast 0
0
TOTAL MEAL 1 0 0 0
0
Lunch 0
0
TOTAL MEAL 2 0 0 0
0
Dinner 0
Dinner
0
TOTAL MEAL 3 0 0 0
0
Snacks 0
0
TOTAL MEAL 4 0 0 0
Pre-Work Out
TOTAL MEAL 5 0 0 0
Post-Workout
TOTAL MEAL 6 0 0 0
GRAND TOTAL 0 0 0

AY Date TUESDA

0
Breakfast 0
0
0 TOTAL MEAL 1 0
0
Lunch 0
0
0 TOTAL MEAL 2 0
0
Dinner 0
0
0 TOTAL MEAL 3 0
0
Snacks 0
0
0 TOTAL MEAL 4 0
Pre-Work Out
0 TOTAL MEAL 5 0
Post-Workout
0 TOTAL MEAL 6 0
0 GRAND TOTAL 0
Y Date SATURD

0
Breakfast 0
0
0 TOTAL MEAL 1 0
0
Lunch 0
0
0 TOTAL MEAL 2 0
0
Dinner 0
Dinner
0
0 TOTAL MEAL 3 0
0
Snacks 0
0
0 TOTAL MEAL 4 0
Pre-Work Out
0 TOTAL MEAL 5 0
Post-Workout
0 TOTAL MEAL 6 0
0 GRAND TOTAL 0

TUESDAY Date
Breakfast
0 0 0 TOTAL
Lunch
0 0 0 TOTAL
Dinner
0 0 0 TOTAL
Snacks
0 0 0 TOTAL
Pre-Work Out
0 0 0 TOTAL
Post-Workout
0 0 0 TOTAL
0 0 0
120g 200g 60g
SATURDAY Date
Breakfast
0 0 0 TOTAL
Lunch
0 0 0 TOTAL
Dinner
Dinner
0 0 0 TOTAL
Snacks
0 0 0 TOTAL
Pre-Work Out
0 0 0 TOTAL
Post-Workout
0 0 0 TOTAL
0 0 0
120g 200g 60g

WEDNESDAY

0
0
0
MEAL 1 0 0 0 0
0
0
0
MEAL 2 0 0 0 0
0
0
0
MEAL 3 0 0 0 0
0
0
0
MEAL 4 0 0 0 0
MEAL 5 0 0 0 0
MEAL 6 0 0 0 0
GRAND TOTAL 0 0 0 0
SUNDAY

0
0
0
MEAL 1 0 0 0 0
0
0
0
MEAL 2 0 0 0 0
0
0
0
MEAL 3 0 0 0 0
0
0
0
MEAL 4 0 0 0 0
MEAL 5 0 0 0 0
MEAL 6 0 0 0 0
GRAND TOTAL 0 0 0 0

Date THURSDAY

0
Breakfast 0
0
TOTAL MEAL 1 0 0 0
0
Lunch 0
0
TOTAL MEAL 2 0 0 0
0
Dinner 0
0
TOTAL MEAL 3 0 0 0
0
Snacks 0
0
TOTAL MEAL 4 0 0 0
Pre-Work Out
TOTAL MEAL 5 0 0 0
Post-Workout
TOTAL MEAL 6 0 0 0
GRAND TOTAL 0 0 0

AY
Fat
0
0
60g

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Date

Groceries Fruits Vegetables Dairy Grain

Meal Plan MONDAY TUESDAY WEDNESDAY THURSDAY

Cals Protein Carb Fat

Protein Snacks Meals

HURSDAY FRIDAY SATURDAY SUNDAY

Meal Food Calories Protein Carb

TARGET MACROS & CALORIES 1800 120g 200g

Meal Food Calories Protein Carb

TARGET MACROS & CALORIES 1800 120g 200g

Food Calories Protein Carb Fat

TARGET MACROS & CALORIES 1800 120g 200g 60g

Food Calories Protein Carb Fat

TARGET MACROS & CALORIES 1800 120g 200g 60g

Meal Food Calories Protein Carb

TARGET MACROS & CALORIES 1800 120g 200g

Meal Food Calories Protein Carb

TARGET MACROS & CALORIES 1800 120g 200g

Fat Meal Food Calories

60g TARGET MACROS & CALORIES 1800

Y WEEKLY TOTAL (CALS) 0

WEEKLY TOTALS (CARB) 0

Protein Carb Fat

120g 200g 60g

Meal Food Calories Protein Carb

TARGET MACROS & CALORIES 1800 120g 200g

Meal Food Calories Protein Carb

TARGET MACROS & CALORIES 1800 120g 200g

Fat Meal Food Calories

60g TARGET MACROS & CALORIES 1800

Fat Meal Food Calories

60g TARGET MACROS & CALORIES 1800

Protein Carb Fat Meal

120g 200g 60g

Protein Carb Fat Meal

120g 200g 60g

Food Calories Protein Carb Fat

TARGET MACROS & CALORIES 1800 120g 200g 60g

Food Calories Protein Carb Fat

TARGET MACROS & CALORIES 1800 120g 200g 60g

Meal Food Calories Protein Carb

TARGET MACROS & CALORIES 1800 120g 200g

WEEKLY TOTAL (CALS) 0

WEEKLY TOTALS (PROTEIN) 0

WEEKLY TOTALS (CARB) 0

WEEKLY TOTALS (FAT) 0

Meal Food Calories Protein Carb

TARGET MACROS & CALORIES 1800 1800 200g

Meal Food Calories Protein Carb

TARGET MACROS & CALORIES 1800 120g 200g

Fat Meal Food Calories

60g TARGET MACROS & CALORIES 1800

Fat Meal Food Calories

60g TARGET MACROS & CALORIES 1800

Protein Carb Fat Meal

120g 200g 60g

Protein Carb Fat Meal

120g 200g 60g

Food Calories Protein Carb Fat

TARGET MACROS & CALORIES 1800 120g 200g 60g

Food Calories Protein Carb Fat

TARGET MACROS & CALORIES 1800 120g 200g 60g

Meal Food Calories Protein Carb

TARGET MACROS & CALORIES 1800 120g 200g