Daily macros & weekly meal printout
Print two clear worksheets for daily macro targets, six meals and snacks, your weekly menu and a shopping list.
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THE STRONG TABLE
FREE
Daily macros + meal plan
Set your targets, choose your food and plan the portions you will eat.
The Strong Table | Personal planning worksheet
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Name:
Date:
MY DAILY TARGETS
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Get your targets at thestrongtable.com/macro-calculator
Write nutrition totals for the portions you will eat, including drinks and sauces.
Meal
Food / recipe
Servings
kcal
Protein g
Carbs g
Fat g
Breakfast
Snack 1
Lunch
Snack 2
Dinner
Snack 3
PLANNED TOTAL
PREPARATION & SMALL ADJUSTMENTS
Use your own targets. Recipe and label nutrition values are estimates.
THE STRONG TABLE
FREE
Weekly menu + shopping list
Choose a realistic week. Check what you already have before shopping.
The Strong Table | Personal planning worksheet
2 / 2
Week starting:
Day
Breakfast
Lunch
Dinner
Snacks
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
SHOPPING LIST
Item
Quantity / unit
Category
Have it?
Preparation:
Use recipe ingredients and serving counts to calculate shopping quantities.
Browse recipes at thestrongtable.com/recipes. Print extra copies for future weeks.
