WEEKLY

SETUP MON
VIEW
MEAL PLANNER SETUP

This sheet stores information that is

used across your meal planner. You
can type over the sample data or add FOOD ITEM
new Food Items to customize it to fit
your needs. asparagus spears
bacon
The table of Food Items is linked to a
drop down list of choices for each baked potato (no salt)
meal in your planner. When you
select a food item in a daily meal banana
table, for example if you select blueberries
scrambled eggs for breakfast on
Monday, the Serving, Calories, and butter w/salt
Fat will automatically populate. All
you need to do is make a selection chicken breast
from the drop down list and enter the
coffee (black)
number of servings.
cooked broccoli
The Target Goals you enter for your
daily calories and fat grams are mixed fruit cup
automatically carried over to the
orange juice
respective meals so you don't need
to enter them each time. For poached egg
example, change the target calories
for Breakfast and then switch to the popcorn cake
sheet for any meal plan, such as
Monday, and you'll see your change scrambled eggs
appear in cell E16. sushi (pink salmon)
Also note that your daily Total salad (no dressing)
Calories and Total Fat Grams at the
top of each weekly sheet will turn red tuna (light in water)
to help you quickly identify the days wheat berry toast
you exceed your Daily Calorie and
Daily Fat Gram Target goals.
MON TUE WED THU FRI SAT SUN DAILY CALORIE TARGET DAILY FAT GRAM TARGET

1600 50
ENTER TARGET GOALS BY MEAL

SERVING CALORIES FAT BREAKFAST

1/2 cup 20 0.2 375 20
CALORIES FAT GRAMS
slice 23 1.5
1/2 cup 51 0.1
banana 200 0.7 LUNCH
cup 83 0.5 450 10
CALORIES FAT GRAMS
pat 36 4.1
cup 231 5
mug 5 0 DINNER
stalk 98 1.1 475 15
CALORIES FAT GRAMS
cup 70 0
cup 112 0.5
egg 71 5 SNACKS
lg cake 38 0.3 300 5
CALORIES FAT GRAMS
egg 100 7.7
1/2 fillet 184 5.5
1 1/2 cups 33 0.1
can 191 1.4
slice 89 1.2
 SETUP WEEKLY VIEW MON TUE WED THU FRI SAT SUN TOTAL CALORIES TOTAL FAT GRAMS

MONDAY MEAL PLAN 1236 40.15

CALORIES target vs actual

500
400
300
200
100
0

FAT GRAMS target vs actual

30
25
20
15
10
5
0
BREAKFAST LUNCH DINNER SNACKS

MEALS AT A GLANCE
BREAKFAST LUNCH DINNER SNACKS
ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT
scrambled eggs 2 egg 200 15.4 blueberries 2 cup 166 1 cooked broccoli 1 stalk 98 1.1 blueberries 1 cup 83 0.5
wheat berry toast 1 slice 89 1.2 popcorn cake 1 lg cake 38 0.3 baked potato (no salt) 1 1/2 cup 51 0.1 mixed fruit cup 1 cup 70 0
orange juice 0.5 cup 56 0.25 butter w/salt 2 pat 72 8.2
butter w/salt 1 pat 36 4.1 chicken breast 1 cup 231 5
bacon 2 slice 46 3

BREAKFAST TOTAL 427 23.95 LUNCH TOTAL 204 1.30 DINNER TOTAL 452 14.40 SNACKS TOTAL 153 0.50
BREAKFAST TARGET 375 20.00 LUNCH TARGET 450 10.00 DINNER TARGET 475 15.00 SNACKS TARGET 300 5.00
 SETUP WEEKLY VIEW MON TUE WED THU FRI SAT SUN TOTAL CALORIES TOTAL FAT GRAMS

TUESDAY MEAL PLAN 1644.5 43.7

CALORIES target vs actual

700
600
500
400
300
200
100
0

FAT GRAMS target vs actual

35
30
25
20
15
10
5
0
BREAKFAST LUNCH DINNER SNACKS

MEALS AT A GLANCE
BREAKFAST LUNCH DINNER SNACKS
ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT
bacon 3 slice 69 4.5 mixed fruit cup 1 cup 70 0 chicken breast 2 cup 462 10 popcorn cake 1 lg cake 38 0.3
scrambled eggs 3 egg 300 23.1 tuna (light in water) 0.5 can 95.5 0.7 cooked broccoli 1 stalk 98 1.1 blueberries 2 cup 166 1
wheat berry toast 2 slice 178 2.4 baked potato (no salt) 1 1/2 cup 51 0.1
orange juice 1 cup 112 0.5
coffee (black) 1 mug 5 0

BREAKFAST TOTAL 664 30.50 LUNCH TOTAL 165.5 0.70 DINNER TOTAL 611 11.20 SNACKS TOTAL 204 1.30
BREAKFAST TARGET 375 20.00 LUNCH TARGET 450 10.00 DINNER TARGET 475 15.00 SNACKS TARGET 300 5.00
 SETUP WEEKLY VIEW MON TUE WED THU FRI SAT SUN TOTAL CALORIES TOTAL FAT GRAMS

WEDNESDAY MEAL PLAN 0 0

CALORIES target vs actual

500
400
300
200
100
0

FAT GRAMS target vs actual

25
20
15
10
5
0
BREAKFAST LUNCH DINNER SNACKS

MEALS AT A GLANCE
BREAKFAST LUNCH DINNER SNACKS
ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT

BREAKFAST TOTAL 0 0.00 LUNCH TOTAL 0 0.00 DINNER TOTAL 0 0.00 SNACKS TOTAL 0 0.00
BREAKFAST TARGET 375 20.00 LUNCH TARGET 450 10.00 DINNER TARGET 475 15.00 SNACKS TARGET 300 5.00
 SETUP WEEKLY VIEW MON TUE WED THU FRI SAT SUN TOTAL CALORIES TOTAL FAT GRAMS

THURSDAY MEAL PLAN 0 0

CALORIES target vs actual

500
400
300
200
100
0

FAT GRAMS target vs actual

25
20
15
10
5
0
BREAKFAST LUNCH DINNER SNACKS

MEALS AT A GLANCE
BREAKFAST LUNCH DINNER SNACKS
ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT

BREAKFAST TOTAL 0 0.00 LUNCH TOTAL 0 0.00 DINNER TOTAL 0 0.00 SNACKS TOTAL 0 0.00
BREAKFAST TARGET 375 20.00 LUNCH TARGET 450 10.00 DINNER TARGET 475 15.00 SNACKS TARGET 300 5.00
 SETUP WEEKLY VIEW MON TUE WED THU FRI SAT SUN TOTAL CALORIES TOTAL FAT GRAMS

FRIDAY MEAL PLAN 0 0

CALORIES target vs actual

500
400
300
200
100
0

FAT GRAMS target vs actual

25
20
15
10
5
0
BREAKFAST LUNCH DINNER SNACKS

MEALS AT A GLANCE
BREAKFAST LUNCH DINNER SNACKS
ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT

BREAKFAST TOTAL 0 0.00 LUNCH TOTAL 0 0.00 DINNER TOTAL 0 0.00 SNACKS TOTAL 0 0.00
BREAKFAST TARGET 375 20.00 LUNCH TARGET 450 10.00 DINNER TARGET 475 15.00 SNACKS TARGET 300 5.00
 SETUP WEEKLY VIEW MON TUE WED THU FRI SAT SUN TOTAL CALORIES TOTAL FAT GRAMS

SATURDAY MEAL PLAN 0 0

CALORIES target vs actual

500
400
300
200
100
0

FAT GRAMS target vs actual

25
20
15
10
5
0
BREAKFAST LUNCH DINNER SNACKS

MEALS AT A GLANCE
BREAKFAST LUNCH DINNER SNACKS
ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT

BREAKFAST TOTAL 0 0.00 LUNCH TOTAL 0 0.00 DINNER TOTAL 0 0.00 SNACKS TOTAL 0 0.00
BREAKFAST TARGET 375 20.00 LUNCH TARGET 450 10.00 DINNER TARGET 475 15.00 SNACKS TARGET 300 5.00
 SETUP WEEKLY VIEW MON TUE WED THU FRI SAT SUN TOTAL CALORIES TOTAL FAT GRAMS

SUNDAY MEAL PLAN 0 0

CALORIES target vs actual

500
400
300
200
100
0

FAT GRAMS target vs actual

25
20
15
10
5
0
BREAKFAST LUNCH DINNER SNACKS

MEALS AT A GLANCE
BREAKFAST LUNCH DINNER SNACKS
ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT FOOD ITEM SERV AMT CAL FAT

BREAKFAST TOTAL 0 0.00 LUNCH TOTAL 0 0.00 DINNER TOTAL 0 0.00 SNACKS TOTAL 0 0.00
BREAKFAST TARGET 375 20.00 LUNCH TARGET 450 10.00 DINNER TARGET 475 15.00 SNACKS TARGET 300 5.00
 SETUP WEEKLY VIEW MON TUE WED THU FRI SAT SUN TOTAL CALORIES TOTAL FAT GRAMS

WEEKLY REVIEW 2880.5 83.85

CALORIES target vs actual

1200.00
1000.00
800.00
600.00
400.00
200.00
0.00

FAT GRAMS target vs actual

60
50
40
30
20
10
0
BREAKFAST LUNCH DINNER SNACKS

DAILY TOTALS & AVERAGES

BREAKFAST LUNCH DINNER SNACKS
DAY CAL FAT DAY CAL FAT DAY CAL FAT FOOD ITEM CAL FAT
Monday 427.00 23.95 Monday 204.00 1.30 Monday 452.00 14.40 Monday 153.00 0.50
Tuesday 664.00 30.50 Tuesday 165.50 0.70 Tuesday 611.00 11.20 Tuesday 204.00 1.30
Wednesday 0.00 0.00 Wednesday 0.00 0.00 Wednesday 0.00 0.00 Wednesday 0.00 0.00
Thursday 0.00 0.00 Thursday 0.00 0.00 Thursday 0.00 0.00 Thursday 0.00 0.00
Friday 0.00 0.00 Friday 0.00 0.00 Friday 0.00 0.00 Friday 0.00 0.00
Saturday 0.00 0.00 Saturday 0.00 0.00 Saturday 0.00 0.00 Saturday 0.00 0.00
Sunday 0.00 0.00 Sunday 0.00 0.00 Sunday 0.00 0.00 Sunday 0.00 0.00
BREAKFAST TOTAL 1091.00 54.45 LUNCH TOTAL 369.50 2.00 DINNER TOTAL 1063.00 25.60 SNACKS TOTAL 357.00 1.80
BREAKFAST TARGET 375.00 20.00 LUNCH TARGET 450.00 10.00 DINNER TARGET 475.00 15.00 SNACKS TARGET 300.00 5.00
BREAKFAST AVERAG 155.86 7.78 LUNCH AVERAGE 52.79 0.29 DINNER AVERAGE 151.86 3.66 SNACKS AVERAGE 51.00 0.26