Free Printable Meal Plan Template

Get your diet plan back on track this week using my FREE printable meal planner to track meals, macros, and more.

Odds are you plan your career, vacations, weddings, parties, etc in advance.

You probably plan your budget in advance as well.

But do you plan your meals?

If you’re tired of scrambling at the last minute trying to figure out what to eat for a particular meal… or tired of ruining your diet because you had to order take out due to the fact that you didn’t have any healthy food available, you may want to give meal planning a shot.

Not only can meal planning help you stick to your diet so you can get in better shape… but it can also save you time and money because a whole week of meals is planned in advance.

No more searching through the fridge last minute to put healthy scraps together.

No more last minute trips to the grocery store or cheat meal delivery orders made out of desperation.

If you have a busy schedule, it can be difficult to stick to a healthy diet, especially if you’re always on the go and don’t have a set plan to follow…

…but meal planning can help you stick to your plan so you’re not winging it on a meal-to-meal basis.

When you know exactly what you’re going to prep each day (and have the groceries to go with it) you’ll feel much more equipped to take on those busy days.

Plus, you’ll be able to save money (and your abs) by avoiding take-out or going grocery shopping when you’re hungry.

free printable meal plan template pdf

Need a little help getting your meal planning organized?

Here are a few tips to help you get started:

1. At the start of each week, plan you weekly meals in advance by writing down what you plan on eating for each one. I like to keep my meal planner posted on the fridge so I know exactly what my choices are for that day.

2. Create a shopping list for all the foods you’ll need. These are usually items that you don’t already have on hand.

3. Prepare your meals in advance. I like to plan ahead and cook my meals every other day (instead of prepping the entire week at once) because this way I’ll get enough food for several days, without having to worry about it not being fresh by the end of the week. A good way of doing this is designating two days of the week as chef/prep days (I prefer Sunday’s and Wednesday’s) because you’ll have a stash of fresh, healthy food to eat all week and therefore reduce your chances of hitting the drive thru because you got hungry and had no food.

4. Divide your meals into portion sizes. Once your meals are prepped, you can place your meals into plastic containers that are broken down specifically for your macros. Preparing your meals like this makes it very easy to make sure you hit your targets each day.


Use this free printable meal plan template to plan your meals for the week. Each day, you can enter your meal(s) along with your protein, carbs, fats, and calories breakdowns. It also has rows divided out into the number of meals you plan on eating for that day.

If you need help with your diet or meal plan, our Member’s Area has everything you need: custom meal plans, weekly workouts, tutorial videos, nutrition calculators, healthy recipes, and hands-on help from our team of expert trainers. Sign up for free today and start building the body you’ve always wanted.

Remember, I am always here to help assist you along the way. Just leave your questions and comments below or join the discussion on the forums for support and advice.

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