hearthquarters.com
Lean + Strong Weekly Planner
Week of
Breakfast (fixed)
Berry protein smoothie
Whey, Greek yogurt, frozen berries, half a banana, milk, spinach. Build 5 to 7 freezer packs on Sunday.
Lunch base (fixed)
Chicken protein-pasta bowl
Cook and portion five bases on Sunday. Keep sauces separate so you can change flavors day to day.
Sauce Slot: Pick one lunch sauce a day. Nothing else changes.
Protein snack (daily)
Whey shake or protein bar
One a day. A bar can stand in on busy days.
Dessert slot (nightly)
One planned dessert
Portion seven servings on Sunday instead of eating from the package.
Dinners
Pick six dinners from the bank plus one restaurant or flex night. Repeating favorites is encouraged.
| Day | Meal # / name | Prep or defrost note |
|---|---|---|
| Sunday | ||
| Monday | ||
| Tuesday | ||
| Wednesday | ||
| Thursday | ||
| Friday | ||
| Saturday | Restaurant / flex night Move it to any night that suits your week. | |
Shop in four passes
1. Breakfast + lunch staples
Smoothie ingredients, protein pasta, chicken, vegetables, 2 to 3 lunch sauces.
2. Dinner proteins
Only the proteins your six dinners need.
3. Dinner produce + carbs
Vegetables, potatoes, rice, pasta, buns or beans for those six meals.
4. Snack + dessert
Whey or protein bars, plus seven dessert servings.
The one-sentence rule
Fixed breakfast. Fixed lunch base. One lunch sauce. One protein snack. One planned dessert. Pick any dinner from the bank.