Free 30 Day Meal Plan Template
30 DAYS MEAL PLAN
Written by: [Your Name]
I. Introduction
Welcome to your 30-day meal plan. This comprehensive guide will help you navigate your daily meals for a month, providing you with delicious and nutritious options to support your health and wellness goals.
II. Weekly Meal Schedules
A. Week 1
|
Day |
Breakfast |
Lunch |
Dinner |
|---|---|---|---|
|
Monday |
Greek Yogurt Parfait |
Quinoa Salad |
Grilled Chicken with Roasted Vegetables |
|
Tuesday |
Avocado Toast |
Lentil Soup |
Baked Salmon with Asparagus |
|
Wednesday |
Oatmeal |
Turkey Wrap |
Stir-fried tofu with Brown Rice |
|
Thursday |
Scrambled Eggs |
Chicken Caesar Salad |
Veggie Stir-Fry with Quinoa |
|
Friday |
Smoothie Bowl |
Caprese Sandwich |
Shrimp Pasta Primavera |
|
Saturday |
Breakfast Burrito |
Chickpea Salad |
Grilled Steak with Sweet Potato Mash |
|
Sunday |
Pancakes |
Veggie Pizza |
Stuffed Bell Peppers |
B. Week 2
|
Day |
Breakfast |
Lunch |
Dinner |
|---|---|---|---|
|
Monday |
Scrambled Tofu |
Greek Salad |
Lemon Herb Roast Chicken with Quinoa |
|
Tuesday |
Banana Pancakes |
Veggie Wrap |
Grilled Fish Tacos with Mango Salsa |
|
Wednesday |
Breakfast Muffins |
Black Bean Soup |
Turkey Meatloaf with Mashed Cauliflower |
|
Thursday |
Chia Pudding |
Tuna Salad |
Veggie Stir-Fry with Brown Rice |
|
Friday |
Breakfast Quesadilla |
Chicken Stir-Fry |
Lentil Curry with Naan |
|
Saturday |
Smoothie Bowl |
Quinoa Salad |
Beef Stir-Fry with Broccoli |
|
Sunday |
French Toast |
Caprese Salad |
Stuffed Zucchini Boats |
C. Week 3
|
Day |
Breakfast |
Lunch |
Dinner |
|---|---|---|---|
|
Monday |
Overnight Oats |
Greek Pita Wrap |
Grilled Chicken Caesar Salad |
|
Tuesday |
Egg Muffins |
Falafel Salad |
Baked Cod with Roasted Vegetables |
|
Wednesday |
Breakfast Burrito |
Quinoa Bowl |
Beef Chili with Cornbread |
|
Thursday |
Smoothie Bowl |
Tofu Stir-Fry |
Lemon Garlic Shrimp with Zoodles |
|
Friday |
Avocado Toast |
Chicken Salad |
Veggie Pizza |
|
Saturday |
Pancakes |
Lentil Soup |
Grilled Salmon with Sweet Potato Mash |
|
Sunday |
Omelette |
Caesar Salad |
Stuffed Bell Peppers |
III. Recipes
A. Greek Yogurt Parfait
Ingredients:
-
Greek yogurt
-
Granola
-
Mixed berries
-
Honey
B. Instructions:
-
Layer Greek yogurt, granola, and mixed berries in a glass.
-
Drizzle honey on top.
IV. Grocery List
|
Category |
Item |
|---|---|
|
Produce |
Avocado |
|
Spinach |
|
|
Tomatoes |
|
|
Bell peppers |
|
|
Protein |
Chicken breast |
|
Salmon fillet |
|
|
Tofu |
|
|
Shrimp |
|
|
Grains |
Quinoa |
|
Brown rice |
|
|
Whole wheat bread |
|
|
Dairy |
Greek yogurt |
|
Cheese |
|
|
Milk |
|
|
Other |
Granola |
|
Hummus |
|
|
Mixed nuts |
|
|
Fresh fruit |
|
|
Trail mix |
|
|
Honey |
V. Nutritional Guidelines
A. Daily Caloric Intake
-
Men: 2500-3000 calories
-
Women: 2000-2500 calories
B. Macronutrient Distribution
-
Carbohydrates: 45-65% of total calories
-
Protein: 10-35% of total calories
-
Fat: 20-35% of total calories
C. Hydration
-
Drink at least 8 glasses of water per day.
VI. Additional Notes
|
Date |
Note |
|---|---|
|
2050-05-20 |
Remember to vary your protein sources throughout the week for a balanced diet. |
|
2050-05-25 |
Pre-portion snacks to avoid overeating. |
|
2050-06-01 |
Feel free to swap out ingredients based on personal preferences and dietary needs. |
