Meal Plan Template – Your Perfect Day of Eating for Busy Weeks

MEAL PLAN TEMPLATE – YOUR PERFECT DAY OF EATING FOR BUSY WEEKS
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Busyness, a thousand things on your plate, and too little time in a day… Sound familiar? This can make nutrition feel like ‘another thing’ you’d much rather push aside.

 

You push through and try to make it work with quick and easy options. Yet all it leads to is cravings in the evening, no energy throughout the day, and about every week, you need to start over.

 

You’re about to learn one of the most impactful exercises all our clients get to do: the Perfect Day of Eating.

 

By the end of this blog, you’ll know exactly how to put together meals and structure your own meal plan. With the checklist provided, there’s no more guessing or confusion. You’ll KNOW how to put together a full day of eating with ease.

 

Table of Contents

Healthy Eating With a Busy Schedule

There’s a good chance you feel busyness and healthy living don’t go together.

 

And it makes sense! You’d much rather have it be something that runs on auto-pilot.

 

Real talk, though. Our most successful fat loss clients have always been our busiest clients, too. So, there’s hope!

 

Here’s what sets them apart:


They aren’t reactive to life but take proactive action. They’ve been busy for a long time and know not to expect that to change any time soon.

 

While busyness IS a factor that causes friction, they use it to their advantage. A packed schedule usually gives them a clear idea of their days.

 

Their mindset is also different. They don’t see their busy schedule as something that holds them back. They see it as THE reason to simplify nutrition and put routines in place that help them eat healthy.

 

You see, the healthy lifestyle and nutritional practices needed to reach your goals also lead to better energy and resilience to stress. That’s why a healthy eating plan is even more crucial for busy people. It’s what allows you to deal with the busyness!

Busy Meal Plan - The First Steps: Your Schedule

We created the ‘Perfect Day of Eating’ exercise out of necessity for both my clients and myself.

 

Monday is often the busiest day of the week. Every week.

 

For me, it’s when I do my client check-ins. That means that I know that once my workday starts, it’s go-time. My Google Calendar is completely packed, and while I also schedule my breaks, there’s only a little time to cook.

 

That means that if I want to hit my macros and eat my whole foods, I need to plan for it. And that’s your first step, planning, which happens on Sunday.

 

You win the week during the weekend.

 

Busy days aren’t a surprise. You often know when they come up. Additionally, think about what days you tend to struggle with most. Where meal planning can benefit you the most?

 

Take these next steps first (if you choose to track macros):

      • Calculate your TDEE (maintenance calories) with our free TDEE Calculator (click here).
      • Then, figure out your macros. You’ll need about 2-2.2 grams per kg of your goal weight (about 0.8-1 grams per pound). For your fats, that’s about 0.6-0.7 grams per kg (0.3-0.4 grams per pound). Lastly, you can fill in the remaining calories with carbs. If you need more help, please DM me on Instagram (click here), and I’ll look at it.
      • Then, how many meals do you want to have per day? What seems optimal for most people is around 4 (3 meals + 1 snack/light meal) or 5 (4 meals + 1 snack/light meal).

 

Don’t want to track? No problem!

 

Simply fill about 25% of your plate with protein, around 25-30% with carbs, and the rest with color. Color can be fruits, veggies, or both.

 

Lastly, add about 1-2 thumb-sized servings of healthy fats. Do that 3-4 times a day, add one protein-based snack, and you can still use The Perfect Day method without tracking!

Meal Plan Template - Your Perfect Day of Eating for Busy Weeks

MEAL PLAN TEMPLATE – YOUR PERFECT DAY OF EATING FOR BUSY WEEKS - coaches

HEALTHY FOODS - MEAL PLAN CHECKLIST​

You’re going to want to save this checklist.

Because if you do this about 80-90% of the time, it’s almost impossible NOT to create next-level results!

 



      • Follow the plate method to macros you just learned about, even if you do track. Your portions and ratios may be different, but the same basics go. Pick one food for each: protein, carb, fat, color.
 

      • Protein should be included with every meal and spread evenly throughout the day. Focus on foods like lean meats, fish, dairy, and eggs.
 
 

      • At least 3-4 servings of veggies. More colors!
 
 

      • Include at least one serving of fatty cold-water fish like salmon or an omega-3 (fish oil) supplement.
 

      • Healthy fats to include: foods like nuts, seeds, extra virgin olive oil, and avocado.
 
      • Healthy carbs to include: complex carbs like sweet potatoes, whole grains, whole grain products, and legumes.
MEAL PLAN TEMPLATE – YOUR PERFECT DAY OF EATING FOR BUSY WEEKS - healthy food

The Perfect Day of Eating - Proactive Meal Planning

This healthy eating checklist helps you control your calories, hit your macros, and eat enough fiber and micronutrients.

 

And because of that, you’ll feel fuller and more energized, and make nutrition simple and effective!

 

Now, the whole point is not just reading a quick blog to LEARN about healthy eating.

 

Instead, let’s take immediate action on this. Because you’ll see the benefits only when you APPLY these steps!

 

So, let’s shift that mindset from being a victim to your busy schedule. Let’s go about the week proactive, instead of reactive. Let’s make a point of sitting down once a week, planning for our busy days, and having a meal plan in place.

 

If you track macros, make sure to pre-track your meals too. That way, you won’t even have to track your meals in the moment! All you’ll have to do is sit down and enjoy your meal 😉

Sure, all this requires some work on your weekend. You’ll have to come up with your meals, shop, pre-track, and prep at least some of the meals.


But the return on investment—time and effort-wise—is massive. Imagine kicking off your week by having your nutrition already taken care of when you wake up on Monday.

THAT is the goal.


To save yourself some time, energy, and effort in the future.


No more puzzling with your macros because you’ve already done that ahead of time! No more need for in-the-moment suboptimal food choices because you’re too busy. Instead, you’ll have everything ready to go!


Thank you for reading!


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