To print.

Weekly meal plan

Type in the cells (it isn’t saved when you close the page) or print and fill in by hand.

Basic grocery list

Check off what you already have and buy only the rest. Based on the article “A basic grocery list for cooking at home”.

Pantry staples

• Rice and pasta
• Dried legumes: lentils, chickpeas, beans
• Canned crushed tomatoes
• Canned tuna or sardines
• Olive oil, vinegar, salt, pepper, paprika
• Oats (if you have them for breakfast)

Fresh protein

• Eggs
• Chicken (thigh or breast)
• Frozen fish
• Plain yogurt or fresh cheese

Vegetables and fruit

• Onion and garlic
• Carrot
• Pepper
• Zucchini
• A leafy green
• Seasonal fruit
• Frozen vegetables (optional)

Weekly training plan

Example: my training week, with one-hour sessions. Adapt it to your level and your time. It doesn’t replace the advice of a certified trainer.