Quick, Healthy, and Budget-Friendly Meals Planner

Personal Information

Name: _________________________

Date: _________________________

Personal Cooking Assessment

Time Constraints

• Typical weekday cooking time available: □ <15 min □ 15-30 min □ 30-45 min □ >45 min
• Days with extra time constraints: □ Mon □ Tue □ Wed □ Thu □ Fri □ Sat □ Sun
• Meal prep day availability: □ Mon □ Tue □ Wed □ Thu □ Fri □ Sat □ Sun

Budget Considerations

• Weekly food budget: $_________________________
• Cost per serving target: $_________________________
• Priority savings areas: □ Protein □ Produce □ Pantry items □ Convenience foods

Nutritional Goals

• Daily protein target: _________________________
• Vegetable servings goal: _________________________
• Dietary restrictions: _________________________
• Health goals: _________________________

Kitchen Inventory Assessment

Time-Saving Equipment

Check what you have, circle what you need: - □ Food processor - □ Blender - □ Pressure cooker/Instant Pot - □ Microwave - □ Sheet pans - □ Sharp knives - □ Storage containers - □ Other: _________________________

Pantry Staples Inventory

Rate your current supply (Low, Medium, High):

Quick Meal Recipe Collection

Breakfast Options (Under 10 Minutes)

Lunch Options (Under 15 Minutes)

Dinner Options (Under 30 Minutes)

Meal Template Practice

Grain Bowl Creation

Base grain: _________________________ Protein options: _________________________ Vegetable options: _________________________ Sauce/dressing: _________________________ Toppings: _________________________

Estimated prep time: _____ minutes Estimated cost per serving: $_____

Stir-Fry Creation

Protein: _________________________ Vegetables: _________________________ Aromatics: _________________________ Sauce: _________________________ Serving with: _________________________

Estimated prep time: _____ minutes Estimated cost per serving: $_____

Sheet Pan Meal Creation

Protein: _________________________ Vegetables: _________________________ Seasonings: _________________________ Serving with: _________________________

Estimated prep time: _____ minutes Estimated cost per serving: $_____

Budget Tracking & Analysis

Grocery Shopping Results

Cost Per Meal Analysis

Money-Saving Strategies Tested

Time-Saving Techniques Practice Log

Meal Prep Planning

Weekly Prep Session

Date: _________________________ Time allotted: _________________________

Quick Assembly Components

Leftover Transformation Ideas

Recipe Testing & Refinement

Goals & Progress Tracking

Short-term Goals (next 2 weeks)

Medium-term Goals (next month)

Long-term Goals (3+ months)

Notes & Observations