Free Diet Weekly To Do List Template
Diet Weekly To Do List
Prepared by: [Your Name]
Overview
This list is designed to help you plan and track your meals and snacks throughout the week. Use this list to organize your grocery shopping, meal preparation, and dietary goals.
Monday
|
Breakfast |
Lunch |
Dinner |
Snacks |
|---|---|---|---|
|
Prepare a smoothie with spinach, banana, and almond milk |
Grilled chicken salad with mixed greens, cherry tomatoes, and avocado |
Baked salmon with quinoa and steamed vegetables |
Fruits (apple, banana) and nuts |
Tuesday
|
Breakfast |
Lunch |
Dinner |
Snacks |
|---|---|---|---|
|
Scrambled eggs with tomatoes and spinach |
Quinoa bowl with black beans, corn, bell peppers, and avocado |
Stir-fried tofu with brown rice and mixed vegetables |
Yogurt with berries (strawberries, blueberries) |
|
Check water intake (aim for 8 glasses) |
Wednesday
|
Breakfast |
Lunch |
Dinner |
Snacks |
|---|---|---|---|
|
Oatmeal with fresh fruits and a drizzle of honey |
Turkey wrap with lettuce, tomatoes, and a light dressing |
Grilled chicken with sweet potato and broccoli |
Veggie sticks (carrots, celery) with hummus |
|
Plan mid-week grocery run if needed |
Thursday
|
Breakfast |
Lunch |
Dinner |
Snacks |
|---|---|---|---|
|
Greek yogurt with honey and granola |
Lentil soup with a side of whole grain bread |
Baked cod with a side of brown rice and green beans |
Smoothie with kale, pineapple, and coconut water |
|
Review progress and adjust meal plan if necessary |
Friday
|
Breakfast |
Lunch |
Dinner |
Snacks |
|---|---|---|---|
|
Whole grain toast with avocado and poached egg |
Grilled vegetable sandwich on whole grain bread |
Spaghetti with marinara sauce and a side salad |
Whole grain crackers with cheese |
Saturday
|
Breakfast |
Lunch |
Dinner |
Snacks |
|---|---|---|---|
|
Omelette with mushrooms, onions, and bell peppers |
Chickpea salad with cucumbers, tomatoes, and olive oil |
Roast chicken with mashed potatoes and green beans |
Dark chocolate and almonds |
|
Plan meals for the weekend |
Sunday
|
Breakfast |
Lunch |
Dinner |
Snacks |
|---|---|---|---|
|
Pancakes with fresh berries and a drizzle of maple syrup |
Tuna salad with mixed greens and a light vinaigrette |
Vegetable stir-fry with tofu and brown rice |
Fruit salad (mixed seasonal fruits) |
|
Reflect on the week’s diet and make notes for improvement |
Notes:
-
Prep meals in advance to save time during the week.
-
Make a list before shopping to ensure you have all the ingredients.
-
Aim for at least 8 glasses of water daily.
-
Monitor portion sizes to avoid overeating.
-
Include a range of foods for balanced nutrition.
