The columns on the printable meal grid
The single-page PDF has one row for each day from Monday to Sunday and columns for breakfast, lunch, dinner and protein focus. It has no calorie-total, macro-total or shopping-list columns and does not contain a prescribed menu.
| Day | Breakfast | Lunch | Dinner | Protein focus |
|---|---|---|---|---|
| Monday | ||||
| Tuesday | ||||
| Wednesday | ||||
| Thursday | ||||
| Friday | ||||
| Saturday | ||||
| Sunday |
Fill the meals around the week you actually have, including days when leftovers or an easy repeat meal are useful. Note a protein-containing food in the final column instead of assuming that a meal name provides a measured protein amount.
Plan a batch across two meals
If a batch makes four portions, you could assign two to Monday dinner and two to Tuesday lunch. Write those meals in their grid cells and note the main protein food. Count the portions once when planning the batch so that the same food is not allocated to two extra meals.
Add nutrition calculations outside the grid
Use the meal-calorie calculator when you want an example allocation of a daily energy target. Actual recipe calories and protein require ingredient quantities and serving sizes, which this blank template does not calculate. The sheet’s job is to organise the meal plan you choose.
Frequently asked questions
Does the template calculate calories or protein totals?
No. Its cells are blank planning spaces. Any nutrient estimates must be calculated and recorded separately.
Does the PDF include a ready-made seven-day diet?
No. It supplies the days and meal headings so you can enter your own meals, portions and repeats.