meal prep ideas calendar

Meal planning can be overwhelming, but with the right tools and resources, it can become a breeze. In this article, we have compiled five meal planning calendars that will help you plan your meals for the whole month.

Table of Contents

7 Days Diet Plan

If you are looking to follow a diet plan for a week, this calendar can be helpful. It includes seven days of meal ideas, including breakfast, lunch, and dinner. Check out the image below for a sneak peek:

7 Days Diet Plan

Ingredients

  • Chicken breasts
  • Brown rice
  • Salmon
  • Green beans
  • Eggs
  • Spinach
  • Tomatoes
  • Avocado

Instructions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Cook rice according to package directions.
  3. Season chicken breasts with salt and pepper, and bake for 20-25 minutes or until fully cooked.
  4. Season salmon with salt and pepper, and bake for 20-25 minutes or until fully cooked.
  5. Boil green beans in salted water for 3-5 minutes or until tender.
  6. Scramble eggs and sauté spinach and tomatoes in a pan for a few minutes.
  7. Slice avocado and serve with salmon.

Whole 30 Meal Ideas & Recipes

The Whole 30 program is a popular diet that aims to reset your body by eliminating processed foods, sugar, and grains. If you are planning to follow this program, the below calendar can come in handy. It includes meal ideas and recipes for the whole month:

Whole 30 Meal Ideas & Recipes

Ingredients

  • Ground beef
  • Cauliflower rice
  • Coconut aminos
  • Brussels sprouts
  • Sausages
  • Carrots
  • Chicken thighs
  • Olives

Instructions

  1. Heat a pan over medium heat and cook ground beef until fully cooked.
  2. Add cauliflower rice to the pan and sauté for a few minutes. Add coconut aminos for taste.
  3. Roast Brussels sprouts in the oven for 20-25 minutes.
  4. Cook sausages in a pan and serve with roasted carrots.
  5. Season and bake chicken thighs in the oven for 20-25 minutes.
  6. Serve olives and sliced veggies as a snack.

Monthly Meal Planner

If you are someone who likes to plan their meals for the whole month, this calendar is for you. It includes meal ideas and recipes for the whole month, and you can customize it according to your preferences:

Monthly Meal Planner

Ingredients

  • Ground turkey
  • Broccoli
  • Quinoa
  • Green peppers
  • Chicken breasts
  • Asparagus
  • Sweet potatoes
  • Salmon

Instructions

  1. Cook ground turkey and broccoli in a pan for a few minutes.
  2. Cook quinoa according to package directions and serve with green peppers.
  3. Season chicken breasts with salt and pepper and bake in the oven for 20-25 minutes.
  4. Roast asparagus in the oven for 10-15 minutes.
  5. Peel sweet potatoes and bake in the oven for 30-35 minutes.
  6. Season salmon with salt and pepper and bake in the oven for 20-25 minutes.

Two Weeks Meal Plan

If you want to plan your meals for two weeks and only grocery shop once, this meal plan can come in handy. It includes meal ideas for two weeks and a grocery list:

Two Weeks Meal Plan

Ingredients

  • Tilapia fillets
  • Ground chicken
  • Almond milk
  • Bell peppers
  • Onions
  • Spinach
  • Salsa
  • Garlic

Instructions

  1. Cook tilapia fillets in the oven for 20-25 minutes.
  2. Cook ground chicken and add almond milk, bell peppers, onions, and spinach for taste.
  3. Add salsa to the mixture and serve with rice.
  4. Sauté garlic and spinach in a pan for a few minutes and serve with chicken breasts.

Printable Diet Plans

If you are someone who prefers to have a printable version of your meal plan, this website offers ten different diet plans that you can print and use:

Printable Diet Plans

Ingredients

  • Salmon
  • Lentils
  • Brown rice
  • Green beans
  • Whole wheat bread
  • Peanut butter
  • Greek yogurt
  • Blueberries

Instructions

  1. Season and bake salmon in the oven for 20-25 minutes.
  2. Cook lentils and serve with brown rice.
  3. Boil green beans in salted water for 3-5 minutes or until tender.
  4. Toast whole wheat bread and spread peanut butter on top for a healthy snack.
  5. Enjoy greek yogurt topped with blueberries for a quick and easy breakfast.

With these meal planning calendars, you can easily plan your meals for the whole month and avoid last-minute decisions. Whether you are following a specific diet or just looking for new recipe ideas, these calendars have got you covered.

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