This printable PDF 7-day meal plan includes a shopping list and recipes.
It includes breakfast, lunch, dinner and 2 snacks each day. Snacks are not mandatory but recommended to acquire necessary nutrients and calories for the day. Breakfasts are 1 or 2 servings. Dinners are 3-4 servings. If you require more servings simply double the recipes and shop accordingly.
The meal plan contains dairy, nuts, seeds, and meat. Some recipes offer vegetarian options. Nuts can be replaced with seeds or seed butters in recipes.
The faded meals on the meal plan represent leftovers. Most lunches are leftovers from dinner or quick and easy to prepare salads.
It is recommended to prepare snacks and lunches the day before for better time management.
Look through your pantry to prevent doubling ingredients before grocery shopping.
This PDF document has 59 total pages. Pages 2-32 is with photos, 33-59 is printer friendly without photos. If you would like to print and save ink, select pages 33-59. Printing is optional if you prefer viewing it on your phone, Ipad or tablet; although, I highly recommend you print the meal plan page and place it on your fridge.
If you have any questions regarding the meal plan, please feel free to email me at
If you have any problems downloading the attachment, please email me at firstname.lastname@example.org