Weekly Meal Prep Planner

Created by
  • IM
    irina.mIrina Markova

    • Use this planner to map out your meals, align your grocery list, and stay on track during your batch-cooking sessions. Set your targets, review your macro balance, and start the kitchen timer when you begin cooking.

    1. Scale & Nutritional Targets #

    Set your target household size to scale your ingredient purchases.

    2

    Review your baseline weekly macro targets per person. Edit the values to match your specific training or nutritional goals.

    Macro Target
    macro⇅
    amount⇅
    Protein
    150
    Carbs
    200
    Fat
    70
    Select a Data component to power this chart

    2. Daily Meal Plan & Prep Steps #

    Toggle through each day to view your planned meals and track day-specific tasks.

    Monday Meals #

    • Breakfast: [Breakfast meal, e.g., Overnight oats]
    • Lunch: [Lunch meal, e.g., Grilled chicken salad]
    • Dinner: [Dinner meal, e.g., Baked salmon and quinoa]

    Daily Prep Checklist #

    • Defrost [Protein item] in the refrigerator overnight
    • Portion out [Snack item] into travel containers

    3. Shopping List Notes #

    Add specialty items, pantry staples that need restocking, or brand preferences.

    4. Active Batch-Cook Session #

    Setting a time limit keeps you focused. Put on some music, clear your countertops, and start the timer. Try to get your washing up done during simmer periods.

    Batch Cooking Focus Session
    01:30:00

    Cook-Step Priorities #

  • 1.
    Preheat & Roast: Start with items requiring the longest oven times (e.g., [Root vegetables], [Chicken breasts]). Do not crowd your baking sheets or the food will steam instead of roast.
  • 2.
    Stovetop Simmers: Start your grains (like [Quinoa/Brown rice]) and any stews or sauces on the stove.
  • 3.
    Cold Prep: While the stove and oven are busy, wash, dry, and chop your raw salad greens and vegetables.
  • 4.
    Assembly Line: Lay out your containers systematically once all elements are cooked.

    • 5. Cool Down & Safe Storage #

    Do not ruin your hard work by storing food incorrectly. Warm containers sealed immediately will create condensation, accelerating spoilage.

    • Let all hot meals sit uncovered until they reach room temperature.
    • Wipe moisture from the inside of container lids before securing them.
    • Label each container lid with [Dish name] and [Date].
    • Place meals designated for Thursday onwards in the freezer immediately.
    Created by
  • IM
    irina.mIrina Markova