Picture this: it's Sunday night, and you're staring blankly at your fridge, searching for inspiration for the week ahead. Instead of a healthy, balanced meal, you may end up ordering takeout again. Meal planning templates can help you conquer that evening refrigerator funk and make reaching your healthy eating goals easier. With these simple tools, you can organize your food choices and create a clear weekly plan. This article will walk you through the benefits of meal planning templates and how they can help you instantly estimate calories with AI to eat better and reach your goals. So, How to Eat Better?
DietAI's AI calorie counter is a valuable tool to help you achieve meal planning objectives, such as instant calorie estimates with AI. This easy-to-use, innovative technology takes the guesswork out of healthy eating so you can get organized and reach your goals faster.
Table of Contents
Benefits of Meal Planning
Planning your meals gives you a clear picture of portion sizes. When you prepare your meals, you can better understand how much you eat. This practice can even help you avoid overeating when dining out. Restaurant portions are notoriously large, often exceeding the recommended serving size. With meal planning, you can create balanced meals that are the right size for your nutritional needs.
Healthy Eating Made Easy
When you are hungry and your blood sugar drops, you are more likely to reach for whatever food is quickest and easiest to grab. This is often ultra-processed junk food that isn’t good for you. Meal planning eliminates this scenario by ensuring balanced meals with nutrient-dense foods prepped and ready to go. “Many times unhealthy foods are chosen because of convenience,” explains Veri. “If we can take the time out to plan meals, write a grocery list and have fruits, vegetables, whole grains and beans available, they will become convenient and eaten more often.”
Save Time and Decrease Stress
Being hungry and realizing you have nothing planned is undoubtedly stressful. Instead of standing before your fridge or pantry deciding what to whip up, you can have your healthy meal ready in minutes. This also saves you the hassle of cleaning up after cooking.
Save Money with Meal Planning
Everyone can agree that saving money is something we all try to do, and meal planning is a great way to help. While you skip out on spending money at restaurants, meal planning also involves buying items in bulk, which can be a huge money saver. Sticking to what’s on the list also avoids impulse buys at the grocery store.
Avoid Wasting Food with Meal Planning
When it comes to meal planning, you go to the grocery store with a plan and know how to use all the items. When every food has a purpose, you won’t have to worry about items in your fridge going to waste.
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Key Elements of Meal Planning
Adequacy: Fueling Your Body Right
Your body needs energy to function. Meal planning templates help you determine what you like to eat and create a structure to help you meet your nutrition needs. For example, when you plan meals, you can ensure you include various foods to get adequate amounts of:
Primary macronutrients (protein, fat, carbohydrate)
Micronutrients (calcium)
Fluid
Eating for Energy and Enduring Wellness
This helps your body perform optimally and supports lifelong health. Adequacy means you’re eating enough to support your body through day-to-day activities like school and work, and giving yourself fuel to support physical activity rather than exercising to compensate for what you’ve already eaten or are planning to eat. You generally get this nutrition through three meals and two to three snacks daily.
Balance: All Food Groups Welcome
Balance in meal planning means all major food groups are present in meals; generally, two are present at snacks. The body needs adequate carbohydrate, fat, and protein to function well. We can have favorites, but this isn’t a low-carbohydrate or low-fat diet. We’re including fruit and vegetables at every meal, but we’re having more than a simple salad for lunch.
Variety: Options Are Key
Getting the nutrition from various foods helps ensure our bodies are exposed to multiple phytochemicals and micronutrients. There’s no magic superfood, but incorporating different kinds of foods into our meals and snacks helps us maximize the nutrition we are getting. It also means we don’t get stuck in a rut, eating the same foods day after day, either because it feels like the safe thing to do or the only thing we know how to do.
Moderation: Learning How to Say Enough
This complements the adequacy piece above; we want to meet our nutrition needs and stop at a comfortable place where we’ve had enough. Many of my patients are surprised to hear that desserts are included in the meal plan, and snacks and meals comprise what we want to eat, what we’re in the mood for, or what sounds good. Learning when and how to say “that’s enough” can sometimes take practice, so if you need help, ask for it (a good dietitian can be a great asset here).
Nourishment: Eating for the Joy of It
This is the place where food feeds the soul. We eat for enjoyment, to socialize, because we’re intrigued by something new, or returning to an old favorite. We eat for other reasons besides hunger and biological need; that’s part of being human, and it’s OK. This is the place where we get to experiment. We can and should eat fun, thrilling foods.
How to Create Meal Planning Templates in 7 Steps
1. Use DietAI for Meal Planning Templates With Your Goals in Mind
DietAI is an innovative tool that can take the guesswork out of nutrition tracking and meal planning. The AI-powered app analyzes meals from a simple photo, delivering precise calorie and macro information without manual logging. You can also use the app to track your progress, gain personalized insights, and scan barcodes for packaged foods.
How DietAI Simplifies Your Nutritional Journey
This makes it easier to stay on track with your nutrition goals. Whether you want to lose weight, gain muscle, or simply maintain a balanced diet, DietAI streamlines the process by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
2. Choose Your Format
First, decide how you want to use your meal planning template. Do you want a paper version you can print and stick in the fridge? Or would you prefer a digital version you can edit on your computer or tablet? Here are some options to consider:
Printable PDF: Great for sticking on the fridge.
Excel/Google Sheets: Good for auto-calculations and easy edits.
Apps/Tools: Canva, Notion, or Trello for a more visual/interactive layout.
3. Decide Your Time Frame
Next, you'll need to choose the planning frequency for your template. Most people prefer a weekly layout, but you can also create a bi-weekly or monthly planner for bulk meal planning. A daily template may work best if you have strict dietary goals or are counting calories.
4. Add Basic Layout Sections
A standard weekly meal planner typically includes the following sections:
Day
Breakfast
Lunch
Dinner
Snacks
Notes
Example days: Monday, Tuesday, Sunday
You can customize based on your needs:
Include calories/macros
Add prep/cook time
Color-code for food groups or dietary needs
5. Include a Grocery List Section
Don't forget to add a grocery list! This can be a separate section or page dedicated to your shopping needs. Organized it by category for easier planning:
Proteins
Vegetables
Fruits
Grains
Dairy/Alternatives
Pantry items
Snacks/Desserts
Extras
6. Optional Enhancements
Enhance your meal planning template with these optional features:
Meal Themes
(e.g., Meatless Monday, Taco Tuesday)
Leftover Tracker
Keep tabs on what’s left to avoid food waste.
Favorite Recipes Section
Quickly access your go-to meals.
Prep Day Plan
List what to prep in advance for the week.
Budget Tracking
Monitor grocery spending and stay on budget.
7. Design It
Design your meal planning template using tools like:
Canva
Google Sheets
Canva offers easy drag-and-drop design with free templates. Google Sheets and Excel allow you to add:
Borders
Color coding
Formulas
Notion is another excellent option. You can create a unique meal-planning template by using toggles, databases, and tags for meal types.
Examples of Meal Planning
Day 1 Meal Plan: Balance and Nutrition
Breakfast: Grapefruit, Eggs, and Toast
Start the day with half a grapefruit, two poached eggs, and a slice of whole wheat toast. This breakfast packs a punch and keeps the calorie count in check at about 327. With 18 grams of protein, 41 grams of carbohydrates, and 11 grams of fat, it strikes a nice balance to help you feel satisfied until your next meal.
Snack: Yogurt, Banana, and Honey
A yogurt, banana, and honey snack is both nutritious and delicious. The sweet flavor of this combo will keep you from reaching for something unhealthy when hunger strikes. With about 324 calories, 14 grams of protein, 62 grams of carbohydrates, and 4 grams of fat, it is a wise choice to help refuel your body.
Lunch: Grilled Chicken Salad
For lunch, dig into a large garden salad topped with grilled chicken. You’ll get around 396 calories, 41 grams of protein, 18 grams of carbohydrates, and 18 grams of fat. Opting for salads and loading them with protein is an excellent way to cut calories without feeling deprived.
Snack: Hummus and Veggies
A snack of hummus and veggies is a great way to stay on track while satisfying your cravings for something crunchy. The combination of fiber and protein will help keep you full until dinner. This snack has about 192 calories, 7 grams of protein, 31 grams of carbohydrates, and 5 grams of fat.
Dinner: Halibut with Rice and Broccoli
Dinner features a nutritious halibut dinner with steamed broccoli and brown rice. This meal provides about 399 calories, 34 grams of protein, 57 grams of carbohydrates, and 4 grams of fat. It’s a wise choice for dinner if you’re looking for something healthy and satisfying.
Snack: Chocolate and Dates
Two pitted Medjool dates and an ounce of dark chocolate satisfy your sweet tooth in a healthy way. This snack provides about 302 calories, 3 grams of protein, 49 grams of carbohydrates, and 12 grams of fat. The fiber in the dates helps keep you full and satisfied.
Day 2 Meal Plan: Variety is the Spice of Life
Breakfast: Peanut Butter English Muffin and Fruit
Day two starts with a breakfast of a whole wheat English muffin with peanut butter and a side of fruit. The muffin provides plenty of fiber to keep you full and satisfied. With about 391 calories, 14 grams of protein, 52 grams of carbohydrates, and 17 grams of fat, it’s a tasty way to start the day.
Snack: Greek Yogurt and Blueberries
A 7-ounce container of Greek yogurt with blueberries is a smart way to refuel after your morning workout. This snack has about 188 calories, 20 grams of protein, 19 grams of carbohydrates, and 4 grams of fat. The protein and probiotics in the yogurt will help keep your gut healthy and aid in recovery.
Lunch: Turkey Sandwich
Lunch is a hearty turkey sandwich with 6 ounces of turkey breast, a slice of tomato, lettuce, avocado, and whole wheat bread. This meal packs about 540 calories, 59 grams of protein, 34 grams of carbohydrates, and 18 grams of fat. It’s a nutritious way to refuel after your workout.
Snack: Grapes
A cup of grapes makes an excellent low-calorie snack with about 100 calories. They contain small amounts of protein and fat, but the real benefit comes from the antioxidants and polyphenols that help fight inflammation in the body.
Dinner: Sirloin with Sweet Potato and Spinach
Dinner features a 5-ounce sirloin steak with roasted sweet potato and cooked spinach. This nutritious meal provides about 612 calories, 48 grams of protein, 40 grams of carbohydrates, and 30 grams of fat. It’s a great way to satisfy your cravings for a hearty meal while staying on track.
Snack: Popcorn and Dark Chocolate
Day two ends with a snack of plain popcorn and dark chocolate. This combination provides about 214 calories and makes an excellent choice for curbing your cravings for something crunchy and sweet.
Day 3 Meal Plan: Getting Creative
Breakfast: Overnight Oats
Day three begins with a bowl of overnight oats made with almond milk, chia seeds, and banana. This meal has about 431 calories, 12 grams of protein, 73 grams of carbohydrates, and 13 grams of fat. The fiber in the oats and chia seeds will help keep you full for hours.
Snack: Pear and Almonds
A pear and an ounce of almonds is a simple and nutritious snack that packs about 271 calories, 7 grams of protein, 33 grams of carbohydrates, and 15 grams of fat. Combining fiber, healthy fats, and protein will provide lasting energy and satisfaction.
Lunch: Egg Toast with Avocado and Apple
Enjoy a slice of whole wheat toast topped with mashed avocado and a fried egg for lunch. Pair it with a medium apple for dessert, and you’ll get about 408 calories, 13 grams of protein, 48 grams of carbohydrates, and 21 grams of fat. This meal is both nutritious and delicious.
Snack: Hummus with Veggies
Three tablespoons of hummus with baby carrots and cherry tomatoes make a tasty snack with about 140 calories. The combination of fiber and protein will help keep you full until dinner.
Dinner: Turkey Burger on an English Muffin
Dinner features a turkey burger on a whole wheat English muffin with lettuce, tomato, and onion. This meal packs about 531 calories, 43 grams of protein, 38 grams of carbohydrates, and 24 grams of fat. It’s a healthy way to satisfy your cravings for a juicy burger.
Snack: Ice Cream with Raspberries
A bowl of ice cream topped with fresh raspberries makes a delicious dessert for day three. This snack provides about 337 calories and can help satisfy your sweet tooth.
Day 4 Meal Plan: Colorful Plates
Breakfast: Peanut Butter and Banana Toast
Day four starts with two slices of whole wheat toast topped with peanut butter and banana. This meal has about 454 calories, 16 grams of protein, 62 grams of carbohydrates, and 18 grams of fat. It’s a nutritious way to start the day and will keep you full until lunchtime.
Snack: Grapes and Walnuts
A cup of grapes and an ounce of walnuts make a great portable snack for busy days. This combo provides about 290 calories, 5 grams of protein, 31 grams of carbohydrates, and 19 grams of fat. The antioxidants in the grapes and omega-3 fatty acids in the walnuts help fight inflammation in the body.
Lunch: Tuna Wrap with Avocado
Lunch is a tuna wrap made with a whole wheat tortilla, half a can of tuna, mayonnaise, lettuce, tomato, and avocado. This meal packs about 496 calories, 27 grams of protein, 28 grams of carbohydrates, and 132 grams of fat. It’s a nutritious way to refuel after a workout.
Snack: Cottage Cheese with Blueberries
A snack of cottage cheese and blueberries provides about 205 calories and makes an excellent choice for helping your body recover after exercise. The protein in the cottage cheese will help repair muscle tissue, while the antioxidants in the blueberries fight inflammation.
Dinner: Whole Wheat Pasta with Tomato Sauce
Dinner features a hearty portion of whole wheat pasta with tomato sauce and a side salad. This meal provides about 472 calories and is a great way to replenish glycogen stores after an intense workout.
Snack: Apple
A simple apple makes a great snack before bed and contains about 95 calories. It’s a nutritious way to satisfy your sweet tooth.
Day 5 Meal Plan: Sticking to the Basics
Breakfast: Whole Wheat Bagel with Cream Cheese
Day five starts with a whole wheat bagel with cream cheese. This breakfast provides approximately 441 calories, 15 grams of protein, 59 grams of carbohydrates, and 16 grams of fat. It’s a simple way to start the day, and the fiber in the bagel will help keep you full until lunchtime.
Snack: Veggies and Ranch Dressing
A snack of baby carrots and cauliflower with ranch dressing provides about 191 calories. It’s a simple way to satisfy your cravings for something crunchy and will help keep you on track with your nutrition.
Lunch: Veggie Burger on a Whole Grain Bun
Lunch is a veggie burger on a whole grain bun with a slice of cheddar cheese. This meal packs about 573 calories and is a good source of protein, carbohydrates, and healthy fats. Pair it with an apple for dessert to keep your lunch balanced and nutritious.
Snack: Banana and Peanut Butter
A banana with peanut butter makes an excellent snack for refueling after exercise. This combination provides about 293 calories and is a good source of protein, healthy fats, and carbohydrates to help replenish your energy stores.
Dinner: Trout with Rice and Greens
Dinner features a trout filet with brown rice and steamed green beans. This nutritious meal provides about 526 calories, 38 grams of protein, 60 grams of carbohydrates, and 15 grams of fat. It’s a balanced way to end the day and will keep your calorie count in check.
Snack: Fresh Peach
A fresh peach makes a great low-calorie snack, with about 68 calories before bed.
Day 6 Meal Plan: Meals Under 500 Calories
Breakfast: Greek Yogurt, Banana, and Egg
Day six starts with a breakfast of Greek yogurt, a banana, and a hard-boiled egg. This meal has about 323 calories, 27 grams of protein, 35 grams of carbohydrates, and 9 grams of fat. The high protein content will help keep you full for hours.
Snack: Pretzels and Hummus
Ten whole wheat pretzel twists with hummus make a great mid-morning snack. This combination provides about 305 calories, 10 grams of protein, 55 grams of carbohydrates, and 6 grams of fat. It’s a nutritious way to satisfy your cravings for something crunchy.
Lunch: Turkey and Cheese Wrap
For lunch, enjoy a turkey and cheese wrap made with a whole wheat tortilla. This meal provides about 531 calories and is an excellent source of protein. The fiber from the tortilla and mixed greens will help keep you full until dinner.
Snack: Almonds and Peach
A snack of almonds and a peach contains about 153 calories and provides a healthy dose of protein, fiber, and healthy fats.
Dinner: Pork Loin with Sweet Potato and Asparagus
Dinner features a 5-ounce pork loin with a baked sweet potato and asparagus. This meal provides about 440 calories, 42 grams of protein, 31 grams of carbohydrates, and 16 grams of fat. It’s a great way to end the day and help keep your calorie count in check.
Snack: Cookie with Strawberries
A chocolate chip cookie with sliced strawberries makes a delicious dessert and contains about 201 calories.
Day 7 Meal Plan: Focus on Protein
Breakfast: Oatmeal with Blueberries and Almond Butter
Day seven starts with a bowl of oatmeal topped with blueberries and almond butter. This meal has about 439 calories, 17 grams of protein, 50 grams of carbohydrates, and 21 grams of fat. This breakfast's healthy fats and fiber will help keep you full until lunchtime.
Snack: Greek Yogurt with Apple
A snack of Greek yogurt with sliced apple provides about 241 calories and is an excellent source of protein to help refuel your body after exercise.
Lunch: Chicken Salad with Sweet Potato
For lunch, enjoy a large garden salad topped with 6 ounces of baked chicken breast and a baked sweet potato. This meal contains about 708 calories and 45 grams of protein, which helps your body recover after intense exercise.
Snack: Hummus with Veggies
A snack of raw veggies with hummus provides about 168 calories and will help satisfy your cravings for something crunchy while keeping you on track.
Dinner: Salmon with Brown Rice and Asparagus
Dinner features a 4-ounce serving of salmon with brown rice and asparagus. This meal packs about 468 calories and provides a healthy dose of protein and omega-3 fatty acids to help reduce inflammation.
Snack: Peach
Day seven ends with a refreshing peach for dessert. This low-calorie snack has about 68 calories.
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Download DietAI Today for 80% Off!
DietAI app users have no trouble keeping up with their nutrition goals even when life gets busy. Its AI-powered technology takes the hassle out of food journaling by analyzing meals through photo recognition. Simply snap a picture of your food, and the app instantly provides detailed nutrition information, such as calorie and macro counts.
DietAI's Comprehensive Toolkit for Achieving Your Dietary Goals
Users can also access personalized nutrition insights, comprehensive progress tracking, and easy barcode scanning for packaged foods. With all these features combined, the DietAI app is an excellent resource for anyone looking to lose weight, gain muscle, or maintain a balanced diet.
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