Weekly meal plan checklist

• Set my daily calorie target: ____ kcal
• Set my daily protein target: ____ g
• Pick 3-4 base recipes
• Choose 1 protein, 1 carb and 2-3 vegetables to reuse
• Plan breakfast, lunch, snack and dinner for 7 days
• Leave 1-2 flexible slots
• Check the pantry and fridge
• Write the grocery list by aisle: produce, meat/fish, dairy, grains/tins, frozen, other
• Shop once for the week
• Sunday prep: cook grains, roast vegetables and protein, make sauces
• Portion into containers and label with dates
• Fridge: meals for days 1-3. Freezer: meals for day 4 onward
• Review next week: what did I skip or waste?