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Home » Meal Plans

Free Weekly Meal Plan #12

January 9, 2022 by Jordan Smith Leave a Comment

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This is a menu for the week for meal plan 12. There are sections of meal categories with meal recipes listed underneath.
This is a menu for the week for meal plan 12. There are sections of meal categories with meal recipes listed underneath. Macros for each recipe are included as well.
This is a menu for the week for meal plan 12. There are sections of meal categories with meal recipes listed underneath. Macros for each recipe are included as well.
This is a menu for the week for meal plan 12. There are sections of meal categories with meal recipes listed underneath.

Free weekly meal plan #12 is perfect for to start the new year! This free weekly meal plans include a menu, meal breakdown, example days with meals, and macronutrients.

This is a menu for the week for meal plan 12. There are sections of meal categories with meal recipes listed underneath.

Free Weekly Meal Plan #12

Meal planning has been such a huge game-changer in my life. From freeing up time during the week to helping me meet my nutrition goals, having a weekly meal plan really helps me take on a busy schedule with confidence.

Because of this, I’m making free weekly meal plans with my recipes. Here’s free weekly meal plan #12! This is created with intention for people doing Madeline Move's Tighter Together Challenge.

Meal Plan #12

Here’s a meal plan for 2 people that will last about 5 days. I’ve included all of the recipes I used in the meal plan, along with the macronutrient breakdowns of each meal.

Please use this as a starting point! Adjust meals as needed for your personal dietary and nutritional needs.

You can follow the plan, tweak it to suit your needs, or go fully custom with the help of my Weekly Meal Plan Template and other included resources.

Meal Plan Recipes

Here is a list of the recipes used in the meal plan below:

Breakfasts:

  • Protein Waffles - a fluffy waffle (without protein powder) that's perfect with nut butter & syrup!
  • Egg White Everything Bites (in TT Recipe Manual)

Lunches:

  • Healthy Chicken Salad - a quick lunch recipe that's perfect for meal prep!
  • California Turkey Club Wrap - a lunch idea that takes 3 minutes to make!

Dinners:

  • Creamy White Chicken Chili - (in TT recipe manual)
  • Firecracker Chicken Bowls - chicken, rice, and broccoli bowls filled with flavor!

Snacks:

  • Cottage Cheese + Popcorners Chips - I know this sounds weird but I promise it's good!

Desserts:

  • Oreo Chocolate Parfait - a bowl of Oreo, whipped cream, chocolate goodness that is packed with protein!

Menu for the Week

This graphic shows the menu for the week. There are two breakfasts, lunches, dinners, snacks, drinks, and desserts.

These recipes can be meal prepped ahead of time or made the day they’re meant to be enjoyed. The meals will be enough for 2 people to last from Monday-Friday.

This is a menu for the week for meal plan 12. There are sections of meal categories with meal recipes listed underneath.

Example Days of Eating

Here are two example days of how the meals can be split up. This is an example of how the meals can be split up to fuel your day. Each day has the food along with the macronutrients for the day.

This is a menu for the week for meal plan 12. There are sections of meal categories with meal recipes listed underneath. Macros for each recipe are included as well.
This is a menu for the week for meal plan 12. There are sections of meal categories with meal recipes listed underneath. Macros for each recipe are included as well.

More Meal Plans

I have an entire section of free weekly meal plans you can browse for more ideas!

Weekly Meal Plan Template

I have a free Weekly Meal Plan Template that gives YOU the resources to meal plan and prep using what you have in the fridge, your favorite recipes, and your family needs. The template allows you to customize a plan for you!

Meal Prep Resources

Meal prep is an essential part of my active and healthy lifestyle. I have several meal prep resources that offer insight into the tools I use to meal prep with affordability and consistency. If you’re wanting to step up your meal prep game, check these out:

  • Meal Prep for Beginners
  • Benefits of Meal Prep
  • Meal Prep Tips
  • Weekly Meal Plan Template

More Meal Plans

  • This is a picture of the may 2025 monthly meal plan. There's a green monthly calendar with all of the recipes for the month in it. Each monthly square has a recipe title on it.
    Free Monthly Meal Plan
  • This is a picture of weekly meal prep 47. There's a container of sloppy joe mixture, 4 containers of chicken salad, and 2 containers of pancake sausage bites.
    Weekly Meal Plan #47
  • This is a weekly meal prep. There's a picture of a muffin tin of egg bites, a skillet of boursin orzo chicken, and a bowl of rainbow peanut salad. Everything is cooked and ready for the week.
    Weekly Meal Plan #46
  • This is a picture of a meal prep. There's a muffin pan of mcgriddle bites, containers of sweet potato burger bowls, a container of grapes, and a skillet of boursin orzo chicken.
    Weekly Meal Plan #45

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