Flexible 6-day meal plans
The Monthly Plate
This is a collection of my personal monthly 6-day meal plans. Each one includes a full menu, a portion guide and a complete grocery list, so the trip to the store is a breeze.
I believe that consistency, not perfection, is the key to a sustainable lifestyle. For that reason, every plan below is simple, flexible and built for real life.
The newest meal plans
Open any plan to see the full menu, portion guide and grocery list. In addition, every plan has a printable PDF you can download.
- Cook Less, Enjoy More: November Meal Plan
- October Meal Plan: The Immunity Menu
- September Meal Plan: Seasonal + Game Day Favorites
How I plan my week
My 6-day meal plan strategy
You will notice that each weekly menu covers only 6 days. That is intentional, because I leave one day completely open each week. It is my day to enjoy a meal out at a favorite restaurant, share a Sunday dinner with family, or simply eat whatever I am craving. I encourage you to use your 7th day the same way, since life is meant to be lived.
Make it your own
These plans are a flexible guide, not a rigid set of rules. For that reason, feel free to adapt them in three ways.
Swap ingredients
If you do not like kale, use spinach. Likewise, if you prefer chicken over tofu, make the switch.
Shuffle the days
If Tuesday’s lunch looks better on Monday, simply move it around.
Listen to your body
Adjust portion sizes and ingredients to fit your unique needs and preferences.
Earlier plans
Looking for an earlier month? These printable PDFs are still available, and each one includes a menu and a grocery list.
Ready to take the next step?
While these 6-day plans are a great way to jumpstart your routine, everyone’s journey to vitality is unique. If you want more support, explore my other Real Life Resources. Or, if you are ready for a more personalized approach, head over to my Train With Me page, and we can talk about how to reach your goals.