Weekly Meal Planning Template
Plan your meals around your medication schedule. Track what you eat, how much water you drink, and how you felt each day — with a dedicated focus on injection day.
See the injection day pattern — Thursday is injection day (marked with a filled circle). Notice how appetite drops Wednesday, Thursday is rough with lighter meals and broth, then things gradually return to normal by the weekend.
What's Included
Injection Day Marker
Circle your injection day right in the table so it stands out. Plan lighter meals, have easy foods ready, and track how it went in the dedicated notes section.
Daily Meal Tracking
Columns for breakfast, lunch, dinner, and snacks. Write what you actually ate — not a diet plan, just an honest record of what worked and what didn't.
Hydration Tracking
A dedicated water column to log daily cups. Dehydration is a common issue on GLP-1s — seeing your numbers makes it easier to stay on top of it.
"How I Felt" Column
Connect what you eat to how you feel. Over a few weeks, you'll start noticing which meals sit well and which ones to avoid — especially around injection day.
Injection day was always the hardest day of my week for eating. I'd try to have a normal dinner and end up feeling terrible. Once I started actually planning for it — keeping broth, crackers, and ginger ale in the house, eating lighter that morning — it made a huge difference. The day still wasn't fun, but I stopped being caught off guard by it. This template exists because of that lesson: plan the week around the injection, not the other way around.
How to Use This Template
- 1 Print as many copies as you need — this is a single reusable week. Print a fresh one every Sunday or whenever you start planning your next week.
- 2 Fill in the "Week of" date and write your injection day at the top. Then circle that day's marker in the table so it stands out.
- 3 Plan injection day first. Stock up on easy, bland foods you know you can tolerate. Plan lighter meals and have backup snacks ready. Then fill in the rest of the week around it.
- 4 Log as you go. Write down what you actually ate (not what you planned). Track your water intake and jot a quick note about how you felt each day.
- 5 At the end of the week, fill in the bottom sections. What meals worked? What happened on injection day? Use those notes to plan a better next week.
Get the Full Tracking Toolkit
This template is just one of 23. The full bundle gives you everything you need to track your entire GLP-1 journey.
Daily & Weekly
- Daily Check-In
- Weekly View
- Weekly Reflection
- Habit Streaks
Health Monitoring
- Side Effects
- Injection Sites
- Body Measurements
- Blood Work
- Sleep
Progress & Milestones
- 8-Week Tracker
- 12-Week Dashboard
- Progress Charts
- NSV Tracker
- Clothing Timeline
Nutrition & Lifestyle
- Protein Tracker
- Meal Planning
- Food Diary
- Exercise Log
- Hydration
Planning & Reference
- Appointment Prep
- Medication Supply
- Cost Tracker
- Support Network
Bonus
- Free access to every future template — as the toolkit grows, so does your bundle. No extra cost, ever.
- Request custom templates — need something specific? Reach out to Brandon and he'll build it for you.