Meal-planning printables
A training snack log
A training snack log is how you learn which food sits well before a workout and which one you regret. Write the time, the snack, and how the session felt. Keep it for two weeks, not forever.
Training · 4 min read · Updated 2026-11-05
In the portions written below, protein is about 24–30 g, calories about 340–470, and sodium about 150–220 mg. Those are rounded kitchen estimates before extra cheese, bread, or a heavy pour of sauce.
This is not sports-medicine advice. If you have a fueling plan from a coach or clinician, follow that.
How to run it
- Note the workout and the time of day.
- Write what you ate in the two hours before and after.
- Add a few words about energy and stomach comfort.
- Change one snack, not the entire diet, if something is off.
Cook these
Mild chickpea and spinach curry
30 min · serves 4
- Protein
- 30 g
- Sodium
- 220 mg
- Calories
- 470
Protein, sodium, and calories are rounded kitchen estimates, not a lab test or a medical plan.
Curry powder, not a salty curry paste, is how this stays mild and lower in sodium. Taste before you decide it needs salt.
Ingredients
- 2 cans no-salt-added chickpeas, rinsed
- 14 ounces firm tofu, cubed
- 1 onion, diced
- 3 garlic cloves
- 1 tablespoon grated ginger
- 1 tablespoon curry powder
- 1 can no-salt-added tomatoes
- 1 can light coconut milk
- 4 cups spinach
- 2 cups plain Greek yogurt, for serving
Method
- Cook the onion, garlic, ginger, and curry powder in a little oil until the onion is soft.
- Add chickpeas, tofu, tomatoes, and coconut milk. Simmer 15 minutes. Stir in the spinach to wilt.
- Serve each bowl with 1/2 cup yogurt. The yogurt is in the protein count.
Fridge 4 days. Freezer: best quality within 3 months (curry without the yogurt). If you serve it hot, reheat to 165°F with a food thermometer.
Storage times are general guidance, not a lab test of this recipe. A shorter package or recipe instruction governs. Freezing and reheating do not rescue food left out too long, or a heat-stable toxin that already formed. USDA FSIS: Leftovers and Food Safety and USDA FSIS: Freezing and Food Safety.
Also used in A planned favorite inside the week, Budget weeknight dinners, Cooking from the pantry.
Protein oatmeal bake
40 min · serves 6
- Protein
- 24 g
- Sodium
- 150 mg
- Calories
- 340
Protein, sodium, and calories are rounded kitchen estimates, not a lab test or a medical plan.
Baking powder adds a little sodium. It is still a different league from a bakery muffin.
Ingredients
- 2 cups oats
- 2 cups unsweetened soy milk
- 1 cup plain nonfat Greek yogurt
- 2 eggs
- 2 bananas, mashed
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
Method
- Heat the oven to 350°F. Stir everything in a bowl.
- Pour into a greased 8-inch pan. Bake 30–35 minutes, until the center is set.
- Cool before you cut 6 squares. A square plus the yogurt already in the batter is one serving.
Fridge 3–4 days at 40°F or below if it was cooked and chilled promptly. Best quality frozen up to 2 months. If you serve a square hot, reheat it to 165°F with a food thermometer.
Storage times are general guidance, not a lab test of this recipe. A shorter package or recipe instruction governs. Freezing and reheating do not rescue food left out too long, or a heat-stable toxin that already formed. USDA FSIS: Leftovers and Food Safety and USDA FSIS: Freezing and Food Safety.
Also used in A planned favorite inside the week, Bean and grain bowls, High-protein soft foods.
Details that matter
- The Sunday checklist is a short list on purpose. If it takes twenty steps, you will skip it.
- One notebook or one binder door is the system. Five apps and a scrap of mail are not.
- Print the page you will touch this week, not the whole catalog.
Easy mistakes
Planning 21 unique meals
Repeat breakfast. Rotate eight to twelve dinners. Leave one night unplanned for leftovers.
A list that is just meal names
Translate two dinners into the actual groceries, including oil, lemons, and tortillas, or the plan dies in the store.
Grocery starter
- 2 cans no-salt-added chickpeas, rinsed
- 14 ounces firm tofu, cubed
- 1 onion, diced
- 3 garlic cloves
- 1 tablespoon grated ginger
- 1 tablespoon curry powder
- 1 can no-salt-added tomatoes
- 1 can light coconut milk
- 4 cups spinach
- 2 cups plain Greek yogurt, for serving
- 2 cups oats
- 2 cups unsweetened soy milk
Questions
How should I store mild chickpea and spinach curry?
Fridge 4 days. Freezer: best quality within 3 months (curry without the yogurt). If you serve it hot, reheat to 165°F with a food thermometer.
How much protein is in a serving?
Mild chickpea and spinach curry is about 30 g; Protein oatmeal bake is about 24 g. These are kitchen estimates, not a lab analysis.
What is the easy mistake here?
This is not sports-medicine advice. If you have a fueling plan from a coach or clinician, follow that.