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Updated Workweek Lunch Meal Planner 2

The document provides an example meal planning grid for a week with suggested meals and ingredients for each day. It includes tips for meal planning such as looking at your schedule before planning meals and using core components like protein, fruits/veggies, and carbs for each meal to avoid wasting food. A grocery list and examples of proteins and fruits/veggies are also included.

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Naruto
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218 views6 pages

Updated Workweek Lunch Meal Planner 2

The document provides an example meal planning grid for a week with suggested meals and ingredients for each day. It includes tips for meal planning such as looking at your schedule before planning meals and using core components like protein, fruits/veggies, and carbs for each meal to avoid wasting food. A grocery list and examples of proteins and fruits/veggies are also included.

Uploaded by

Naruto
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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What's in the grid below are just

MEAL SUNDAY
Meal Idea
Fruit/Veggie
Breakfast Carb
Protein
Sauce/Flavor

Snack
Meal Idea
Fruit/Veggie
Lunch Carb PREP DAY
Protein
Sauce/Flavor

Snack
Meal Idea
Fruit/Veggie
Dinner Carb
Protein
Sauce/Flavor

Dessert

PRO TIPS --> plan snacks. I don't! Core components you have it on your phone
(delete these too) Just wanted to show of every meal ^ when you go to the store!
to use up and plan around
that to avoid wasting food.

GROCERY LIST

Fruit & veggies

Dairy
Dairy

Meat/Protein

Pantry
hat's in the grid below are just examples! You should delete these and make it your own.

MONDAY TUESDAY WEDNESDAY


Overnight oats Overnight oats Overnight oats
bananas strawberries blueberries
rolled oats rolled oats rolled oats
peanut butter yogurt almonds
cinnamon honey maple syrup
popcorn granola bar trail mix
apple banana apple
Burrito bowl Burrito bowl
corn, tomatoes, greens corn, tomatoes, greens
rice rice CATERED LUNCH
black beans black beans AT WORK
cilantro, avocado cilantro, avocado
hummus popcorn hummus
carrots cucumbers celery
Veg & Chicken Mac N' Cheese Veg & Chicken Mac N' Cheese
broccoli broccoli
pasta TACO TUESDAY pasta
chicken breast chicken breast
cheese sauce cheese sauce
chocolate chip cookies banana bread chocolate chip cookies

The meals above are simply examples from the meal plans! Remove them and replace with your own plan. ALW
before meal planning so you know exactly how many meals you need.
Below are examples of easy-to-cook ingredients to incorporate into your weekly rotatio
meals - just to give you an idea. Any of these items can be cooked to your liking!

PROTEIN FRUIT/VEGGIES
fish greens (spinach, kale, lettuce)
chicken tomatoes
tofu asparagus
beans broccoli
chickpeas brussels sprouts
beef zucchini
turkey peppers
pork mushrooms
shrimp eggplant
tempeh green beans
seitan apples
sausage bananas
lentils oranges
watermelon
grapefruit
berries
avocado
plums
peaches
onions
bok choy
cucumbers
lemons
limes
corn
peas
carrots
cauliflower
squash
it your own.

THURSDAY FRIDAY SATURDAY


Frittata Frittata
mushrooms, spinach mushrooms, spinach
toast toast BRUNCH
eggs eggs
goat cheese goat cheese
fig bar granola bar
banana apple
Stir fry Stir fry Snack lunch
broccoli, carrots broccoli, carrots leftover veggies
noodles noodles pita bread
tofu tofu hummus
homemade stir fry sauce homemade stir fry sauce
popcorn hummus
carrots cucumber
c N' Cheese

DATE NITE ORDER TAKEOUT

banana bread

and replace with your own plan. ALWAYS look at your schedule
ly how many meals you need.
o incorporate into your weekly rotation of
items can be cooked to your liking!

CARBS
rice
bread, pita
potatoes
quinoa
pasta
faro
noodles
couscous
tortillas and wraps
beans
polenta
winter squash
pizza crust

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