12-Week Meal Plan Template

Part two of Strong at Home

12-week meal plan & grocery lists

Fuel

for Strong at Home

Simple food for a busy family kitchen. Protein at every meal, nothing you can’t buy at the corner shop.

Made for Priya Shah

Daily target 1,850 kcal

Protein 110 g a day

Style Plant-forward Balanced

Your numbers

A day of fuel

Enough to train, recover and keep up with two kids. These numbers are a guide, not a test. Hit them most days and you are doing great.

1,850 kcal a day

Protein_Builds and repairs muscle_ 110 g

Carbohydrate_Fuels your sessions and your day_ 210 g

Fat_Hormones, fullness, flavour_ 64 g

Water_One glass with every meal_ 2.2 L

A palm of protein at every meal

About 25–30 g. It is the one habit that matters most for strength.

Half the plate is colour

Vegetables or fruit, fresh or frozen. Frozen spinach counts.

Eat before you train

A small snack 60 minutes before a morning session: toast, fruit, or oats.

Your protein sources · all plant-based

Soy yogurt, 200 g12 g

Pea protein, 1 scoop24 g

Firm tofu, 150 g21 g

Tempeh, 100 g19 g

Red lentils, cooked 200 g18 g

Chickpeas, 1 tin17 g

Edamame, 150 g17 g

Eggs, 2 large13 g

Peanut butter, 2 tbsp8 g

Greek yogurt, 200 g20 g

Whey protein, 1 scoop24 g

Paneer, 100 g18 g

Cottage cheese, 150 g17 g

Red lentils, cooked 200 g18 g

Chickpeas, 1 tin17 g

Milk, 300 ml10 g

Eggs, 2 large13 g

Cheddar, 30 g7 g

Week one · menu

What’s for dinner? Sorted.

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Breakfast

Berry protein oats Greek yogurt oats soy yogurt, pea protein yogurt, whey, berries

Peanut toast + banana 2 slices, seeded

Berry protein oats Greek yogurt oats made Monday night

Veg omelette 2 eggs, spinach

Tofu scramble wrap Paneer bhurji wrap 5-minute pan

Banana pancakes with the kids

Soy yogurt + granola Cottage cheese toast slow Sunday

Lunch

Lentil salad jar feta-free, lemon

Chickpea curry Sunday batch

Tikka tofu wrap Paneer tikka wrap mint chutney

Lentil salad jar second jar

Leftover bolognese over greens

Family lunch a palm of protein

Soup + toast red lentil

Dinner

Chickpea & spinach curry basmati rice

Lentil bolognese wholewheat pasta

Tofu stir-fry noodles, greens

Tikka tofu traybake Paneer traybake peppers, onion

Homemade pizza night add edamame side

Dal + roti with the family

Sunday batch cook curry + bolognese

Snack

Pea-protein shake Whey shake after training

Apple + peanut butter 2 tbsp

Pea-protein shake Whey shake after training

Edamame salted, 150 g

Pea-protein shake Whey shake after training

Hummus + carrots 4 tbsp

Soy hot chocolate Milky hot chocolate a treat

Swapped to plant protein Training days: Mon · Wed · Fri Cook once on Sunday, eat twice

Recipes · the weekday four

Berry protein oats

Breakfast 5 min · night before Serves 1

• Rolled oats50 g
• Soy yogurt, unsweetened150 g
• Greek yogurt150 g
• Pea protein, vanilla½ scoop
• Whey protein, vanilla½ scoop
• Frozen berries80 g
• Hemp seeds1 tbsp

32 g protein 420 kcal

1. Stir the oats, yogurt and protein powder with 80 ml water in a jar.
2. Top with frozen berries. They thaw overnight and make their own sauce.
3. Close the jar and leave it in the fridge. Make two at once on Monday night.
4. In the morning, add hemp seeds and eat cold, or warm it for one minute.

Chickpea & spinach curry

Dinner 25 min Serves 4

• Chickpeas2 tins
• Chopped tomatoes1 tin
• Frozen spinach200 g
• Onion, garlic, ginger1 each
• Curry paste2 tbsp
• Basmati rice240 g

24 g protein 540 kcal

1. Soften the onion, garlic and ginger in a little oil for five minutes.
2. Add the curry paste, then the tomatoes and the drained chickpeas.
3. Simmer for ten minutes. Stir in the spinach until it wilts.
4. Serve with rice and a squeeze of lime. Keep two portions for Tuesday’s lunch.

Recipes · the weekday four

Tikka tofu wraps Paneer tikka wraps

Lunch 15 min Serves 2

• Firm tofu, pressed280 g
• Paneer250 g
• Tikka paste2 tbsp
• Wholewheat wraps4
• Red cabbage, cucumber1 cup
• Mint chutney3 tbsp

30 g protein 480 kcal

1. Cut the tofu paneer into cubes and toss with the tikka paste.
2. Fry in a hot pan for eight minutes until golden on every side.
3. Warm the wraps, then fill with cabbage, cucumber and the hot cubes.
4. Finish with mint chutney. Roll tightly and cut in half.

Red lentil bolognese

Dinner 30 min Serves 4

• Red lentils, dry200 g
• Passata700 g
• Carrot, celery, onion1 each
• Wholewheat pasta320 g
• Basil, oreganoto taste

27 g protein 560 kcal

1. Chop the vegetables finely and cook in a little oil for eight minutes.
2. Add the rinsed lentils, the passata and 300 ml water.
3. Simmer for twenty minutes, stirring now and then, until thick.
4. Serve over pasta. The kids will not notice the lentils.

Grocery list · week one

One shop,

whole week

For Priya and the family. Shop on Saturday, batch-cook on Sunday afternoon.

Fruit & veg

Frozen spinach2 × 400 g

Frozen mixed berries1 kg

Bananas7

Red cabbage½

Carrots, celery, onions1 bag each

Peppers4

Limes, lemons3 each

Fresh mint, coriander1 bunch each

Protein

Firm tofu plant Paneer 3 × 280 g 3 × 250 g

Soy yogurt, unsweetened plant Greek yogurt, 0% 1 kg

Pea protein, vanilla plant Whey protein, vanilla 500 g

Free-range eggs12

Edamame, frozen500 g

Soy milk plant Semi-skimmed milk 2 L

Cupboard

Chickpeas4 tins

Red lentils500 g

Chopped tomatoes, passata2 + 1

Rolled oats1 kg

Basmati rice1 kg

Wholewheat pasta, wraps500 g + 8

Peanut butter, hemp seeds1 jar each

Flavour

Curry paste, tikka paste1 jar each

Garlic, ginger1 bulb · 1 root

Mint chutney1 jar

Hummus2 tubs

Sunday, 45 min Cook the curry and the bolognese together, make two oat jars, and press the tofu. That is four dinners and five breakfasts done.

Estimated shop, family of four £68 – £74

Grocery list · week two

Week two shop

Same base as week one, with a new dinner: tempeh noodle bowls on Thursday. Items you probably still have are greyed out.

Fruit & veg

Frozen spinach1 × 400 g

Frozen mixed berries1 kg

Bananas7

Pak choi, spring onions2 · 1 bunch

Broccoli2 heads

Sweet potatoes4

Apples6

Protein

Tempeh plant Chicken thighs 2 × 200 g 600 g

Firm tofu plant Paneer 2 packs

Soy yogurt, unsweetened plant Greek yogurt, 0% 1 kg

Free-range eggs12

Soy milk plant Semi-skimmed milk 2 L

Cupboard

Rice noodles400 g

Chickpeas2 tins

Red lentils500 g

Rolled oatsstill have

Basmati ricestill have

Soy sauce, sesame oil1 each

Flavour

Peanut satay sauce1 jar

Chilli flakes1 jar

Curry pastestill have

Weeks 3–12 The menu rotates every two weeks so shopping stays easy. Your coach updates portions at the week 4 and week 8 check-ins.