Betsy’s Family Meal Planner

Choose a premade plan or build your own.

Welcome!

I created this planner because I wanted a faster, simpler way to organize meals without starting from scratch every week. I am sharing it with my clients to help make meal planning easier.

Use this site to choose a complete plan, add a ready-made day, or build your own plan from the foods and recipes you enjoy. This is a meal planner, not a food tracker. Track the foods and amounts you actually eat using the method you currently follow.

I hope this makes planning your meals each week feel simpler, faster, and far less overwhelming. You do not need a perfect plan. You just need a plan that helps you take the next step. You can do this.

Betsy

hand-picked

This Week’s Favorites

Three easy recipes to try this week.

BHBetsy Hockaday

Betsy’s Recipe

High-Protein Pasta Bake

Easy deconstructed lasagna.

BHBetsy Hockaday

Betsy’s Recipe

Air-Fried Chicken

Quick chicken with the best mashed potatoes.

OAOlivia Adriance

Recipe by Olivia Adriance

High-Protein Greek Chicken Salad

A fresh Greek twist on classic chicken salad.

My Favorites

Your saved meal plans, ready-made days, Betsy’s Recipes, and personal foods and recipes are all in one place.

Saved on this device: Favorites are stored only in this browser on this device. They will not automatically appear on another device or browser and may be lost if you clear browser data or use private browsing.

My Personal Meal Plans

These are my personal meal plans that I created and use.
They are shared as planning examples and inspiration, not as personalized nutrition prescriptions.
Adjust foods, portions, and recipes to fit your own needs, and track what you actually eat using the method you currently follow.
Some meal plans reference recipes available in your tracking or coaching app. Search the app using the exact recipe title shown.

Balanced Day Meal Plans

Complete one-day meal plans that you can add directly to Build My Plan.
Balanced Day Meal Plans are calculated using a 35/35/30 macro balance.
Repeat any day as often as it works for your schedule.

Fuel Day Meal Plans

Complete one-day meal plans built around protein, satisfying fats, and fewer carbs.
Repeat any day as often as it works for your schedule.

Build My Plan

Choose the calorie level and macro balance that most closely match the targets you are currently following.
Choose Balanced Day or Fuel Day for each day you build.
Add ready-made days, food options, Betsy’s Recipes, or your own foods and recipes.
Your totals update automatically. This is a planning tool, not a food tracker.

Select Your Targets

Choose the calorie level and macro balance that most closely match the targets you are currently following. If you are unsure which options to choose, confirm your current targets before building your plan. Choosing a lower calorie level is not automatically better. The available options may not match your targets exactly, so choose the closest option.

Choose your macro balance

Review each day below. Choose Balanced Day or Fuel Day. The planner compares your selections with the targets chosen above and shows how close your day is to those goals. Focus on reaching your calorie goal and building a day that stays close to your selected macro and fiber targets. Your plan and selections save automatically on this browser and device.

Add Your Own Food or Recipe

Complete every field using the current nutrition label or another reliable source. Adding a recipe? Enter the nutrition for one serving. Use the recipe title as the name, and include the creator or source if it will help you find it again.

Complete Days You Added

Days added from the Balanced Day Meal Plans and Fuel Day Meal Plans sections appear here. Repeat any favorite day as many times as you like.

Days You Built

Build with lunch, dinner and breakfast options. Snacks are optional. Start another day whenever you are ready.

Proteins

Choose a protein category below, then adjust the portion when controls are available.
Basic protein values use cooked weight with no added oil unless otherwise noted.
Dairy values are based on the product labels shown; compare the label when substituting another brand.

Lunch Recipes

Quick bowls, salads, sandwiches, and wraps you can throw together.
Use a prepped protein for an easy meal, or meal prep several lunches at once.

Dinner Recipes

Browse my recipes, favorite recipe links, and FASTer Way recipe titles.
Use a prepped protein for a quick dinner, or meal prep several servings at once.

Snacks & Extras

Choose any brand—a similar product is a close swap.
Tap “+ Add as Snack.” Add as many as your day needs; totals update automatically.
Adjust portions when controls are available. Fruits, vegetables, beans, rice, potatoes, dressings, and sauces live on the Fruits, Veggies & Sides tab.
Macros are label values and estimates. Check your brand.

Add-Ins

365 No Sugar Added Uncured Turkey Bacon

1 slice / 28 g · choose quantity

45 cal6g protein0g carbs2.5g fat0g fiber

365 Uncured Applewood Smoked Bacon

1 cooked slice / 11 g · choose quantity

35 cal2g protein1g carbs2g fat0g fiber

Chia Seeds

1 Tbsp / about 12 g

58 cal2g protein5g carbs4g fat4g fiber

Can be stirred into yogurt, cottage cheese, oatmeal, or a protein shake.

Chia Seeds (half serving)

1/2 Tbsp / 6 g

29 cal1g protein2g carbs2g fat2g fiber

Can be stirred into yogurt, cottage cheese, oatmeal, or a protein shake.

Fiber GDX

1 scoop / 10 g

40 cal0g protein8g carbs0g fat7g fiber

Ground Flaxseed

1 Tbsp / about 7 g

37 cal1g protein2g carbs3g fat2g fiber

Use ground flaxseed rather than whole flaxseed for easier digestion.

Ground Flaxseed (half serving)

1/2 Tbsp / 3.5 g

18 cal1g protein1g carbs2g fat1g fiber

Use ground flaxseed rather than whole flaxseed for easier digestion.

Hemp Hearts

3 Tbsp / about 30 g

180 cal10g protein2g carbs15g fat1g fiber

A typical full serving; can also be used in smaller measured amounts.

Hemp Hearts (half serving)

1.5 Tbsp / 15 g

90 cal5g protein1g carbs8g fat0g fiber

A typical full serving; can also be used in smaller measured amounts.

Zen Basil Seeds

1 Tbsp

65 cal2g protein8g carbs3g fat7g fiber

Can be stirred into yogurt, cottage cheese, oatmeal, or a protein shake.

Crackers & Chips

Air-Popped Popcorn

3 cups / about 24 g

93 cal3g protein19g carbs1g fat4g fiber

Plain, without added oil or butter.

Back to Nature Pink Himalayan Salt Flatbread Crackers

2 crackers / 16g

70 cal1g protein11g carbs2g fat1g fiber

Back to Nature Pink Himalayan Salt Flatbread Crackers (half serving)

1 cracker / 8g

35 cal0g protein6g carbs1g fat0g fiber

Back to Nature Stone Ground Wheat Crackers

5 crackers / 16g

50 cal1g protein11g carbs3g fat1g fiber

Back to Nature Stone Ground Wheat Crackers (half serving)

2.5 crackers / 8g

25 cal0g protein6g carbs2g fat0g fiber

Crunchmaster Multi-Seed Original Crackers

14 crackers / 30g

130 cal3g protein22g carbs4g fat2g fiber

Crunchmaster Multi-Seed Original Crackers (half serving)

7 crackers / 15g

65 cal2g protein11g carbs2g fat1g fiber

Ella's Flats Everything

3 flats / 28g

170 cal7g protein5g carbs14g fat4g fiber

Ella's Flats Everything (half serving)

1.5 flats / 14g

85 cal4g protein2g carbs7g fat2g fiber

Flackers Flax Seed Crackers Sea Salt

8 crackers / 30g

160 cal6g protein10g carbs12g fat9g fiber

Flackers Flax Seed Crackers Sea Salt (half serving)

4 crackers / 15g

80 cal3g protein5g carbs6g fat4g fiber

Lundberg Brown Rice Cake - Lightly Salted

1 rice cake

60 cal1g protein14g carbs0g fat1g fiber

Dips

Guacamole Cup

1 mini cup / 70 g

80 cal1g protein5g carbs6g fat3g fiber

Little Sesame Hummus

2 Tbsp / 30 g

80 cal2g protein5g carbs6g fat1g fiber

Little Sesame Preserved Lemon Hummus

2 Tbsp / 28g

60 cal2g protein5g carbs4g fat1g fiber

Little Sesame Sweet Jalapeno Hummus

2 Tbsp / 31g

80 cal2g protein5g carbs6g fat1g fiber

Fruit

Natural Delights Organic Medjool Dates

2–3 dates / 46g

140 cal1g protein36g carbs0g fat3g fiber

Pitted Prunes

40 g

100 cal0g protein26g carbs0g fat3g fiber

Granola & Carbs

Lovebird Protein Granola

2/3 cup / 60 g

240 cal12g protein34g carbs9g fat3g fiber

Lovebird Protein Granola (half serving)

1/3 cup / 30 g

120 cal6g protein17g carbs4g fat2g fiber

One Degree Sprouted Honey Bergamot Granola

1/3 cup / 30g

140 cal3g protein20g carbs5g fat2g fiber

One Degree Sprouted Honey Bergamot Granola (half serving)

15 g

70 cal2g protein10g carbs2g fat1g fiber

One Degree Sprouted Oat Quinoa Cacao Granola

27 g

110 cal3g protein19g carbs3g fat2g fiber

One Degree Sprouted Oat Quinoa Cacao Granola (half serving)

13.5 g

55 cal2g protein10g carbs2g fat1g fiber

One Degree Sprouted Oat Vanilla Chia Granola

37 g

160 cal4g protein26g carbs4g fat3g fiber

One Degree Sprouted Oat Vanilla Chia Granola (half serving)

18.5 g

80 cal2g protein13g carbs2g fat2g fiber

Seven Sundays Bright Side Granola Triple Berry

1/2 cup / 40g

180 cal6g protein18g carbs10g fat4g fiber

Seven Sundays Bright Side Granola Triple Berry (half serving)

1/4 cup / 20 g

90 cal3g protein9g carbs5g fat2g fiber

Seven Sundays Daydream Granola

1/3 cup / 30g

160 cal4g protein9g carbs13g fat4g fiber

Seven Sundays Daydream Granola (half serving)

15 g

80 cal2g protein4g carbs6g fat2g fiber

Milk & Creamers

Choose amount in 7 g steps · 1 serving is 28 g

7 g

51 cal0.5g protein1g carbs5.3g fat0.5g fiber

Protein & Dairy

Good Culture Cottage Cheese 2%

Choose ½, 1, or 1½ servings

½ serving (110 g)

95 cal14g protein4g carbs2g fat0g fiber

Good Culture Cottage Cheese 4%

Choose ½, 1, or 1½ servings

½ serving (110 g)

103 cal14g protein2g carbs4g fat0g fiber

365 Organic Part-Skim Mozzarella String Cheese

1 stick / 28 g

80 cal7g protein0g carbs6g fat0g fiber

Biena Crispy Roasted Edamame Himalayan Pink Salt

1.05 oz / 30g

130 cal13g protein9g carbs5g fat5g fiber

Biena Crispy Roasted Edamame Himalayan Pink Salt (half serving)

about 0.5 oz / 15 g

65 cal6g protein4g carbs2g fat2g fiber

Chomps Beef Stick

1 stick

100 cal10g protein0g carbs7g fat0g fiber

Edamame

85 g

100 cal9g protein10g carbs3g fat6g fiber

Edamame (half serving)

42 g

50 cal4g protein5g carbs2g fat3g fiber

Icelandic Provisions Extra Creamy Skyr Strawberries & Cream

1 container / 4.4 oz

160 cal11g protein13g carbs7g fat0g fiber

Icelandic Provisions Wild Blueberry & Bilberry Skyr

1 container / 5.3 oz

130 cal15g protein14g carbs2g fat0g fiber

Siggi's Plain Skyr 0%

1 cup / 150g

90 cal16g protein6g carbs0g fat0g fiber

Trader Joe's Hickory Smoked Turkey Sandwich Meat

2 slices

60 cal12g protein0g carbs1g fat0g fiber

Protein Shakes

Clean Simple Eats Chocolate Brownie Batter Protein

1 scoop / 27g

100 cal20g protein2g carbs0g fat0g fiber

Clean Simple Eats Simply Vanilla Protein Powder

1 scoop / 33g

110 cal20g protein7g carbs1g fat2g fiber

Treats, Toppings & Bars

365 Mini Semi-Sweet Chocolate Chips

1 Tbsp / 14g

70 cal1g protein10g carbs4g fat1g fiber

ALOHA Oatmeal Chocolate Chip Protein Bar

1 bar / 56 g

220 cal14g protein27g carbs8g fat10g fiber

Hu Chocolate Chips

1 tbsp

90 cal1g protein7g carbs6g fat1g fiber

Perfect Bar Peanut Butter Chocolate Chip

1 bar

330 cal15g protein24g carbs20g fat4g fiber

Avocado & Olives

Avocado, raw

Choose amount in 25 g steps

25 g

40 cal0.5g protein2.1g carbs3.7g fat1.7g fiber

Divina Organic Pitted Kalamata Olives

4 olives / 15 g per serving · label values

4 olives / 15 g

45 cal0g protein1g carbs4.5g fat1g fiber

Choose amount in 25 g steps

About Me

I have worked in the fitness industry for more than 30 years and am certified in almost every fitness modality. I am a group fitness instructor and have worked as a fitness and nutrition coach for more than 14 years.

I especially love working with women before and after menopause. My goal is to make healthy living feel practical, sustainable, and far less overwhelming.

I created this meal planner after experiencing my own frustration with how much time it could take to put meals together each week. I wanted a simpler way to organize meals, use foods I already enjoyed, and create a plan without starting from scratch every time.

Outside of fitness and nutrition, I am a wife and the mother of two grown daughters. I love reading, traveling, Bible study, and spending time with friends and family.

How to Use This Site and Important Information

This website is designed to make meal planning faster and easier.

Three ways to use the site

Use My Personal Meal Plans. Follow a complete meal plan exactly as written, or use it for inspiration and easy planning. Calories and macros are indicated on each meal plan.
Use ready-made days. Choose a Balanced Day Meal Plan or Fuel Day Meal Plan and add the complete day to Build My Plan.
Build My Plan. Choose from food options, Betsy’s Recipes, saved favorites, or add your own foods and recipes.

Build My Plan

Choose the calorie level and macro balance closest to the targets you currently follow. Each day can be marked as a Balanced Day or Fuel Day. Fuel Day carbohydrates account for fiber automatically. The planner shows calories above or below your target and whether carbohydrates, protein, fat, and fiber are in range.

This site is a meal planner, not a food tracker. Track the foods and amounts you actually eat using the method you currently follow.

Saving and printing

Plans, favorites, grocery checks, and personal saved foods and recipes are stored only in this browser on this device. They do not create an online account and are not sent to Betsy. They may be lost if browser data is cleared, private browsing is used, or storage is blocked. Use the built-in print options to print your plan or save it as a PDF.

Recipes from an app or outside website

When a meal plan identifies an App Recipe, find it in your tracking or coaching app by searching the exact recipe title. Outside recipe links identify the creator and open the original website in a new tab. Complete outside recipes are not reproduced on this site.

Custom foods and recipes

Complete every field using the current product label, the recipe creator’s listed nutrition, or another reliable source. If nutrition is listed for a full recipe, calculate the values for one serving before entering it. Nutrition values for personal foods and recipes are entered by the user and are not reviewed or verified by Betsy.

Notes from Betsy: ten practical meal-planning tips

Tap the graphic to enlarge it.

Please read

Planning examples. My Personal Meal Plans are shared as examples and inspiration, not as personalized nutrition prescriptions. Adjust foods, portions, and recipes to fit your own needs.

Brands and products. Brand names are included only to identify products Betsy personally uses or recommends and to provide relevant nutrition information. Betsy does not own, represent, or have an affiliation with these companies, and this site is not sponsored or endorsed by them. If Betsy ever receives compensation, free products, affiliate commissions, or another material benefit connected with a recommendation, that relationship will be disclosed.

Nutrition information. Calories, macros, fiber, serving sizes, and recipe totals are good-faith estimates and may vary by brand, preparation method, portion, and product changes. Always check current labels. Ingredient lists may not reflect all allergens. If you have food allergies or intolerances, always verify ingredients and product labels before eating.

General wellness information. This website provides general meal-planning and wellness information. Betsy is a certified health coach and fitness professional. She is not a registered dietitian, licensed nutritionist, or physician, and this site does not provide medical advice or individualized medical nutrition therapy. Consult an appropriate healthcare professional about your individual needs, especially if you are pregnant, nursing, managing a medical condition, or taking medications that may interact with your diet.

Complimentary resource. This site is provided at no additional charge as a supplemental resource for authorized clients and family members. It is not sold as a standalone product, and access may be modified or discontinued at any time.

Personal responsibility. You are responsible for deciding whether foods, portions, recipes, and meal-planning suggestions are appropriate for you. Use your own judgment, review current product labels, and seek guidance from an appropriate healthcare professional when needed.

Third-party content. Third-party recipe titles, company names, product names, and trademarks belong to their respective owners. They are referenced only to help users identify products or locate original recipes. This personal meal-planning website was created independently and is not produced, sponsored, endorsed, operated, or approved by any third-party company, coaching program, tracking app, product brand, recipe creator, or manufacturer.

Private use and copyright. © 2026 Betsy Hockaday. All rights reserved. This site is provided only for authorized clients and family members. Please do not share the website address, password, meal plans, recipes, images, or other site content, or copy, reproduce, or distribute any part of this site.

Search Results

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Favorite Recipe Creators

A few of my favorite recipe creators for meal ideas — all featured creators provide recipes with macros.

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Tap a creator to explore more recipes and inspiration.