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Weekly Meal Planner


Meal Planning can be a key essential when it comes to setting yourself up for success in your weight-loss journey.

A meal planning template can become your best companion-it allows you to plan out the basic meals for the week which can be an essential tool in setting you up for a successful tracking week. 

One thing that I have done since the beginning of my journey is taking a few minutes on Sunday night to plan out the dinner and meals I would want to have for the upcoming week.

You’ll find that planning out your meals ahead of time will increase the amount of fruits and vegetables in your diet. I notice when I take the time to plan out my side dishes (veggies or fruits) they become a priority in that meal instead of a last minute decision. 


How to start meal planning: 

  1. Start with a meal planning sheet with the days of the week on it. (You can print my FREE at the bottom of this page)
  2. Write down a few dinner recipes that you plan on making that week. Recipes that can be used for leftovers make for the perfect meal prep. Be sure to include a vegetable or side dish in each meal.
  3. Look at your weekly schedule- what days are you needing meals for? or what days do you plan on eating at home?
  4. Create a shopping list of items that you don’t have and that you NEED in order to make those meals.
  5. Go shopping for those items and make one or two of those recipes at the beginning of the week. 
  6. Divide the prepared recipe into portioned containers. Store the containers in the fridge or freezer to have as leftovers for the upcoming week or weeks.


You might be asking what are some good meal planning recipes? I would say most casserole and soup recipes are great for meal prep. I also love making a batch of muffins or biscuits that can be eaten for breakfast or on the go for those days I need something fast and easy.



Here are 20 of my most favorite recipes that are perfect to make ahead, taste great as leftovers, and freeze well:

Zero Point Shredded Chicken 

Zero Point Crockpot Chili

Pumpkin Chocolate Chip Muffins

Cream Cheese Chicken Lasagna

Skinny Shepherds Pie

White Chicken Enchiladas

Sausage and Cheese Biscuits

Plain Jane Cheesecake

Skinny Banana Bread or Muffins

Two Ingredient Dough Enchilada Casserole

White Bean Chicken Chili

Vanilla Cornbread Muffins

Lightened Chicken and Dumplings Soup

Chicken Stroganoff

Easy 2 Point Garlic Knots

Classic Beef Stew

Mexican Sweet Pork

One Point Blueberry Muffins

White Chocolate Oreo Cheesecake

Low Point Breakfast Casserole



Remember “A goal without a plan is just a wish.” Make your wish a reality by making a plan to hit your goals!

(FREE weekly meal plan printable click HERE)

Janet Balzer

Friday 9th of August 2019

I think I’m in love!!!! I need this and plans like this to stay the course!,, Thank you for all of your hard work!

Dennis Simpson

Friday 8th of March 2019

Uou talk alot about your zero point homemade pasta sauce but i can't find the recipe. Would you please send it to me Thank you Dennis Simpson [email protected]

Lindsay Kehl

Friday 8th of March 2019

Hi Dennis,

Thanks for your comment. Here’s the link for the zero point marinara sauce. Thanks so much!

Yvette Hale

Thursday 28th of February 2019

I continue to be amazed at all the free stuff you give us to help us succeed in this journey. You are quite an angel for doing so. Please continue to pour out the goodness. I talk about you in WW each week and share something you have shared and I think the whole group must be following you by now so you see we count on you now! Thank you again,

Lindsay Kehl

Thursday 28th of February 2019

Hi Yvette,

You're so very welcome!! Thank you so much for your sweet comments and amazing feedback. I love what I do-being able to help others, and in sharing the tips, recipes and tools that helped me succeed in my journey. I really appreciate you taking the time to write an encouraging/supportive comment-that really shows that what I am providing is useful and helpful in your journey and in others as well. Thanks for the tremendous support and in sharing it with your workshop!

Thanks again!


Sharon Marks

Wednesday 27th of February 2019

I have been following you on Connect for quite some time and following your blog. You have the most wonderful recipes and food ideas. Now including your exercise routine and your meal planning strategy is an extra bonus. I don't know if you know how you have helped so many people!! I want to thank you for the many ways you have helped me on this journey. Thank you, Thank you, Thank you