Meal-planning printables
What to print for Sunday prep
Print three pages for Sunday: the weekly plan, the grocery list, and the prep checklist. Leave the rest in the drawer until you have a reason.
Planning · 4 min read · Updated 2026-10-16
In the portions written below, protein is about 24–34 g, calories about 320–340, and sodium about 150–160 mg. Those are rounded kitchen estimates before extra cheese, bread, or a heavy pour of sauce.
Printing twelve templates and filling none is the paper version of downloading a meal app and ignoring it.
How to run it
- Print the weekly meal planner and fill dinners.
- Print the aisle grocery list and shop from it.
- Print the prep checklist and clip it to the fridge Sunday morning.
- Recycle last week's pages once you have cooked them.
Cook these
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, A training snack log, Bean and grain bowls.
Unsalted shredded pot roast
180 min · serves 8
- Protein
- 34 g
- Sodium
- 160 mg
- Calories
- 320
Protein, sodium, and calories are rounded kitchen estimates, not a lab test or a medical plan.
Do not start this from salty beef broth or onion-soup mix. Those packets are how a soft, useful roast becomes a sodium problem.
Ingredients
- 3 pounds beef chuck roast, trimmed
- 1 onion, sliced
- 4 carrots, cut in chunks
- 4 garlic cloves
- 2 tablespoons no-salt-added tomato paste
- 1 cup water
- 1 teaspoon dried thyme
- 1 bay leaf
Method
- Heat the oven to 325°F. Brown the roast in a Dutch oven if you want the flavor, or skip browning to save a pan.
- Add the rest. Cover and cook 2 1/2 to 3 hours, until a fork shreds the meat with no force.
- Shred in the juices. Serve with the carrots, or pile the meat on potatoes.
Fridge 4 days. Freezer: best quality within 3 months (portions with juice). Reheat to 165°F.
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 Freezer meals for two, High-protein beef meal prep, High-protein soups.
Details that matter
- 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.
- Hang the meal plan where the cooking decision happens, usually the fridge, not a desk drawer.
Easy mistakes
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.
No 'already have' column
The pantry list and the freezer log exist so the grocery list stays short.
Grocery starter
- 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
- 3 pounds beef chuck roast, trimmed
- 1 onion, sliced
- 4 carrots, cut in chunks
- 4 garlic cloves
- 2 tablespoons no-salt-added tomato paste
Questions
How should I store protein oatmeal bake?
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.
How much protein is in a serving?
Protein oatmeal bake is about 24 g; Unsalted shredded pot roast is about 34 g. These are kitchen estimates, not a lab analysis.
What is the easy mistake here?
Printing twelve templates and filling none is the paper version of downloading a meal app and ignoring it.