Weekday Meal Planner

Benjamin Franklin famously said, “If you fail to plan, you are planning to fail.” This concept can be easily recognized in several areas of life. For example, some Service Members plan for retirement decades before the time arrives to have the resources to thrive after work ends. Others regularly plan ahead for vacations, booking tickets and setting timelines to optimize fun when on leave. Even when it comes to physical fitness, people often show up with a predetermined workout or training plan to help reach goals in an effective and timely manner. Why would your approach to nutrition be any different?

Nutrition—like money, time management, or exercise—is another tool to help you reach your goals. Whether you want to slim down or beef up, improve cognitive function, reduce fatigue, or lower your risk of poor health and disease in the future, planning your nutrition strategy ahead of time will increase your chances of success. A weekly meal planner can especially save you time at the store, reduce food waste, boost your grocery budget, and help you reach performance and body-composition goals. Check out the worksheet below to get started!

Published on: April 3, 2024

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Carlson, Amanda Carlson (2008). Ten simple things to remember for optimal nutrition. National Strength and Conditioning Association Performance Training Journal 7(5): 17–20.

National Institute on Aging at the National Institutes of Health. (2022). How much should I eat? Quantity and quality. Retrieved 21 March 2024 from https://www.nia.nih.gov/health/healthy-eating-nutrition-and-diet/how-much-should-i-eat-quantity-and-quality

Navy Operational Fitness and Fueling System. "The big three." Retrieved 28 March 2024 from https://www.navyfitness.org/fitness/nutrition/noffs-fueling-series/the-big-three

Office of Disease Prevention and Health Promotion at the U.S. Department of Health and Human Services. (2017). 2015–2020 Dietary guidelines for Americans — How to build a healthy eating pattern. Retrieved 21 March 2024 from https://health.gov/sites/default/files/2019-10/DGA_Healthy-Eating-Pattern.pdf