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Weekly Meal Prep Template
Prep a week of simple, high-protein meals in about 90 minutes
How to Use This Template
Pick your meals (10 min). Choose 2 breakfasts, 2 lunches, and 3 dinners you'll repeat through the week. Repeating is the secret to fast prep.
Fill in the shopping list. Check your fridge and pantry first and only write what you need.
Follow the 90-minute prep order. Start the slowest things (oven, grains) first, then chop and portion while they cook.
Store and label. Most cooked food is best eaten within 3–4 days when refrigerated; freeze portions for later in the week. Follow standard food safety guidance and trust your judgment.
Reuse the template. Print a fresh copy each week, or copy the shopping list you liked best.
Tip: Aim for a protein source in every meal (eggs, yogurt, chicken, fish, tofu, beans, lentils) and half a plate of vegetables when you can. This is general guidance, not a medical diet; if you have specific dietary needs, check with a dietitian or doctor.
Week of: ____________________
1. My Meals This Week
Meal | Option 1 | Option 2 | Option 3 |
|---|---|---|---|
Breakfast | — | ||
Lunch | — | ||
Dinner | |||
Snacks |
Protein check: does every meal above have a protein? ☐ Yes ☐ Not yet
2. 7-Day Plan
Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
Mon | ||||
Tue | ||||
Wed | ||||
Thu | ||||
Fri | ||||
Sat | ||||
Sun |
3. Reusable Shopping List
Category | Item | Qty | Have it? |
|---|---|---|---|
Protein | Eggs | ☐ | |
Greek yogurt | ☐ | ||
Chicken / tofu / fish | ☐ | ||
Canned beans or lentils | ☐ | ||
☐ | |||
Vegetables | Leafy greens | ☐ | |
Frozen mixed veg | ☐ | ||
Peppers / carrots / broccoli | ☐ | ||
☐ | |||
Fruit | Bananas / apples | ☐ | |
Frozen berries | ☐ | ||
Carbs | Rice / quinoa | ☐ | |
Oats | ☐ | ||
Potatoes / wraps / bread | ☐ | ||
Fats & flavor | Olive oil | ☐ |
4. 90-Minute Prep Plan
Time | Task | Done |
|---|---|---|
0:00–0:10 | Preheat oven, start grains (rice/quinoa) on the stove | ☐ |
0:10–0:25 | Season protein, put on a tray in the oven | ☐ |
0:25–0:45 | Chop vegetables; put a tray of veg in to roast | ☐ |
0:45–0:55 | Boil eggs; make overnight oats or yogurt pots | ☐ |
0:55–1:10 | Mix a sauce or dressing; wash greens | ☐ |
1:10–1:25 | Let food cool slightly, then portion into containers | ☐ |
1:25–1:30 | Label, refrigerate/freeze, quick clean-up | ☐ |
My own prep order notes: ________________________________________________
5. Container Count
Container | What's in it | How many | Fridge or freezer | Eat by |
|---|
6. End-of-Week Review
Meals I enjoyed: ________________________________
Meals I'll swap next week: ________________________________
Prep took: ______ minutes
Food wasted: ☐ None ☐ A little ☐ Too much
One thing to change next week: ________________________________
Sample product from a Fora-made demo creator page.
What you get
- 3-page printable template
- 7-day meal plan and reusable shopping list
- 90-minute prep plan
- End-of-week review