# 12-Week Meal Plan > A 12-week meal plan with daily calorie and macro targets, plant-based protein sources, grocery lists by week, and simple habits for hitting protein and vegetable targets. Source: https://buildpdfs.com/templates/12-week-meal-plan Category: Health & Wellness A 12-week meal plan with daily calorie and macro targets, plant-based protein sources, grocery lists by week, and simple habits for hitting protein and vegetable targets. ## What's included - Daily targets for calories, protein, carbs, fat, and water - Protein-sources table with grams per serving - Three simple habits: a palm of protein, half the plate in color, eating before training - Week-by-week grocery shopping lists - Companion-plan cover linking the meal plan to a training program - Style and goal summary, for example plant-forward or balanced ## Sample content 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 g**12 g** Pea protein, 1 scoop**24 g** Firm tofu, 150 g**21 g** Tempeh, 100 g**19 g** Red lentils, cooked 200 g**18 g** Chickpeas, 1 tin**17 g** Edamame, 150 g**17 g** Eggs, 2 large**13 g** Peanut butter, 2 tbsp**8 g** Greek yogurt, 200 g**20 g** Whey protein, 1 scoop**24 g** Paneer, 100 g**18 g** Cottage cheese, 150 g**17 g** Red lentils, cooked 200 g**18 g** Chickpeas, 1 tin**17 g** Milk, 300 ml**10 g** Eggs, 2 large**13 g** Cheddar, 30 g**7 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 oats**50 g** * Soy yogurt, unsweetened**150 g** * Greek yogurt**150 g** * Pea protein, vanilla**½ scoop** * Whey protein, vanilla**½ scoop** * Frozen berries**80 g** * Hemp seeds**1 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 * Chickpeas**2 tins** * Chopped tomatoes**1 tin** * Frozen spinach**200 g** * Onion, garlic, ginger**1 each** * Curry paste**2 tbsp** * Basmati rice**240 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, pressed**280 g** * Paneer**250 g** * Tikka paste**2 tbsp** * Wholewheat wraps**4** * Red cabbage, cucumber**1 cup** * Mint chutney**3 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, dry**200 g** * Passata**700 g** * Carrot, celery, onion**1 each** * Wholewheat pasta**320 g** * Basil, oregano**to 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 spinach**2 × 400 g** Frozen mixed berries**1 kg** Bananas**7** Red cabbage**½** Carrots, celery, onions**1 bag each** Peppers**4** Limes, lemons**3 each** Fresh mint, coriander**1 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 eggs**12** Edamame, frozen**500 g** Soy milk plant Semi-skimmed milk **2 L** ###### Cupboard Chickpeas**4 tins** Red lentils**500 g** Chopped tomatoes, passata**2 + 1** Rolled oats**1 kg** Basmati rice**1 kg** Wholewheat pasta, wraps**500 g + 8** Peanut butter, hemp seeds**1 jar each** ###### Flavour Curry paste, tikka paste**1 jar each** Garlic, ginger**1 bulb · 1 root** Mint chutney**1 jar** Hummus**2 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 spinach**1 × 400 g** Frozen mixed berries**1 kg** Bananas**7** Pak choi, spring onions**2 · 1 bunch** Broccoli**2 heads** Sweet potatoes**4** Apples**6** ###### 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 eggs**12** Soy milk plant Semi-skimmed milk **2 L** ###### Cupboard Rice noodles**400 g** Chickpeas**2 tins** Red lentils**500 g** Rolled oats**still have** Basmati rice**still have** Soy sauce, sesame oil**1 each** ###### Flavour Peanut satay sauce**1 jar** Chilli flakes**1 jar** Curry paste**still 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. ## Frequently asked questions ### What should a 12-week meal plan include? A 12-week meal plan should include daily calorie and macro targets, a list of protein sources with amounts, simple habits the client can follow without counting everything, and a grocery list for each week. This template has each part. ### How is a 12-week meal plan different from a weekly meal plan? A 12-week meal plan sets one set of daily targets and habits that a client follows for a full training cycle, with grocery lists that repeat or rotate by week, instead of planning each meal fresh every week. ### How much protein should a daily target include? A common range for someone building or keeping muscle is about 1.6 to 2.2 grams of protein per kilogram of body weight. The template's example uses 110 g a day for a 1,850-calorie plan. ### Is this 12-week meal plan template free? Yes. You can customize the 12-week meal plan template for free and download it as a print-ready PDF for any client or goal. ## Related reading - [Lead magnets for health and nutrition coaches](https://buildpdfs.com/guides/lead-magnet-for-coaches) - [PDFs for coaches: what to create and when](https://buildpdfs.com/guides/pdfs-for-coaches) - [Lead magnet ideas for health and fitness coaches](https://buildpdfs.com/guides/lead-magnet-ideas-by-niche) [Use this template](https://buildpdfs.com/signup?templateId=12-week-meal-plan) — free, no credit card required.