Lunch Box Meal Prep Planner | Macro Calculator, Grocery List (Digital Download)

Pack the cooler. Hit your protein.

When you're on a jobsite all day, lunch is whatever's in the cooler, or whatever's at the gas station. This planner helps you fix that in one prep day. Enter your stats once, pick foods from dropdowns, and every day shows where you stand: green when you're on target, amber when you're under, red when you're over. Your grocery list and prep-day checklist build themselves.

Made for tradesmen and tradeswomen who work physical jobs and want food that keeps up. Built by a working electrician.

WHAT'S INSIDE (7 connected tabs)
- Start Here: quick-start guide, color key, Google Sheets steps and cooler tips
- Macro Calculator: BMR (Mifflin-St Jeor), TDEE and a calorie target for cut / maintain / bulk. Protein, carb and fat grams from defaults you can adjust. Imperial or metric
- Food Database: about 80 common foods with calories, protein, carbs and fat per serving. Add your own and they show up in every dropdown
- Weekly Meal Plan: 7 days × 10 food slots. Daily totals compare to your targets automatically, plus a Week at a Glance view
- Recipe Builder: batch recipes with macros per serving. Drop a recipe into your plan like any other food
- Grocery List: builds itself from your plan, recipe ingredients included, grouped by category. Mark items To buy / In cart / Got it
- Prep Schedule: step-by-step prep-day checklist, safe-cooking temperatures and a fridge/freezer storage guide

WHY IT WORKS FOR THE TRADES
- Plan the week on your day off, prep once, grab a container every morning
- Cooler tips based on USDA food-safety guidance: keep cold food cold and pack ice packs
- No subscription, no app, no ads. It's your spreadsheet to keep
- Filled-in example week so you can see how it works, plus a BLANK copy

WHO IT'S NOT FOR
Crash diets, medical diets or anyone who needs a dietitian's plan. This is an organizing tool.

WHAT YOU GET
- Full_Load_Strength_Lunch_Box_Meal_Prep_Planner.xlsx (with example week)
- Full_Load_Strength_Lunch_Box_Meal_Prep_Planner_BLANK.xlsx

PLEASE NOTE
- Digital download. Nothing physical ships
- Needs Microsoft Excel (2016 or later, or Excel for the web) or a free Google account for Google Sheets. Apple Numbers isn't officially supported
- Food values are approximate averages. Check labels for branded foods
- Not medical advice. Talk to a healthcare professional before making big changes to your diet
- Personal-use license: for your own use only. Please don't resell, share or redistribute the files
- Designed by Full Load Strength with help from AI tools.