Diet Planner With Recipes
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How to Use this Diet Planner:This spreadsheet can be used as a food journal, a meal planner, or a way to take
periodic snapshots of your diet to see where you stand. By entering your weight,
body fat %, and activity level your daily calorie needs can be calculated using the
Katch-McArdle formula which takes into account lean body mass. You can choose
to ignore this calculation, of course, and use your own standards.
In the Diet Planner tab, the yellow highlighted portions are where you enter your
information: at the top, enter your weight and select activity level.
n er e oo s you ea on e ngre en s a a s are a e o om o e page .
To do this, double-click on thefirst cell in the next empty row and enter the name of
the food, then the serving size (keep the units as simple as possible), and the
calorie, protein, carb, fat, etc info on the nutrition label or found online. It's pre-
filled with some examples (feel free to delete anything you won't need - see note
on Ingredients tab). To enter your own recipes for use in the meal planner, seesection "Entering Recipes" below; it's slightly more complex but easier in the long
run than entering meal components separately each time.
In the Diet Planner tab, select foods from the drop-down menu and enter serving
sizes for each meal
The gray highlighted portions contain your calorie breakdown per meal and daily
totals at the bottom and where those calories come from as both grams and
percentages of protein, carbs, and fat.
You can then choose to use it as a food journal by saving your results each day(right-click on the diet planner tab, Move or Copy, check create a copy) and name it
to correspond to the date...or use it to plan ahead and create daily menus. For an
online version of the sheet which includes update notification, go to
www.veganmuscleandfitness.com
Entering Recipes:To calculate nutrition data for your recipes and include them in your meal planning,
use the "Enter Recipe" tab. Enter your recipe name and servings in the highlighted
boxes. Select your ingredients from the drop down lists (you may have to enter new
foods into the Ingredients tab) and the servings used in the recipe for each. Therecipe totals and per- serving nutrition data will be calculated for you at the
To add your recipe to the Ingredients tab for use in the planner, select the yellow
highlighted cells at the bottom of the page, right-click and select copy. Go to
"Ingredients" tab, and in the next empty cell, right-click and select "Paste Special:
Values and number formats". Repeat for each recipe.
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Enter Weight:
Enter Body Fat Percentage:
Select activity level (definitions at right):
Select your goal:
Daily calories needed to reach your goal
Select meal components from drop-down menu
and enter serving size below:
MEAL 1 Blueberries
Brown rice
raisins
strawberries
Vega protein
banana
MEAL TOTALS:% of Calories:
MEAL 2 Good Morning Smoothie
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MEAL TOTALS:
% of Calories:
MEAL 3 romaine
beet
Real Quick White Bean Chili
Sweet Potato
MEAL TOTALS:% of Calories:
MEAL 4 Oat Muffins
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MEAL TOTALS:
% of Calories:MEAL 5 romaine
spinach
broccoli
kalamata olives
Green Goddess Dressing
Fava Beans with garlic, onion, lemon, & parsley
zucchini
MEAL TOTALS:% of Calories:
MEAL 6 banana
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MEAL TOTALS:% of Calories:
DAILY TOTALS:
% of Calories:
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93 Activity levels: S is sedentary (desk job, no exercise)
16%L is lightly active (exercise 1-3
days/week)
LM is moderately active (exercise 3-5
days/week)
GainV is very active (exercise 6-7
days/week)
1,795E is extremely active (physical job +
hard exercise daily or 2x a day
training)
Serving Size: Calories Protein (g)
1/2 cup (148g) 42 42
1/8 cup 80 2
1 cup 434 5
1/4 cup 19 0
1 scoop 100 20
1/2 fruit 61 1
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A
#N/A 0 0
#N/A 0 0
736 6938%
1 recipe 200 4
#N/A 0 0
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#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0#N/A 0 0
200 4
8%
2 head 212 16
1 0 44 2
1/2 recipe 226 41
1 potato 160 4
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
642 6339%
1 muffin 213 9
#N/A 0 0
#N/A 0 0
#N/A 0 0
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#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
213 9
17%1 head 106 8
1/2 cup 4 1
1/8 bunch 26 2
3 olive 27 0
2 Tbsp 22 1
1 recipe 374 26
2 cup 40 4
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
599 4128%
fruit 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 0
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#N/A 0 0
#N/A 0 0
#N/A 0 0
0 0#DIV/0!
2389 186
31%
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Carbs (g) Fat (g) Fiber (g)
11 0 2
18 0 0
115 1 5
5 0 0
4 1 2
16 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
167 2 991% 2%
50 0 6
0 0 0
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0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 00 0 0
50 0 6
100% 0%
42 4 26
10 0 2
69 0 12
37 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
158 4 4099% 6%
40 2 5
0 0 0
0 0 0
0 0 0
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0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
40 2 5
75% 8%21 2 13
1 0 1
5 0 2
1 3 0
0 2 0
66 2 18
8 0 3
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
101 9 3668% 13%
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
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0 0 0
0 0 0
0 0 0
0 0 0#DIV/0! #DIV/0!
517 17 97
87% 6%
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S Maintain
L Lose
M Gain
V
E
Sodium (mg) Sugar (g) Cholesterol (mg)
1 8 0
0 0 0
16 86 0
0 0 0
135 2 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
152 95 0
32 36 0
0 0 0
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0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 00 0 0
32 36 0
100 14 0
77 8 0
113 10 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
290 32 0
140 7 0
0 0 0
0 0 0
0 0 0
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0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
140 7 0
50 7 0
12 0 0
25 1 0
78 0 0
8 0 0
18 9 0
24 4 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
215 21 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
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0 0 0
0 0 0
0 0 0
0 0 0
828 192 0
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protein carbs
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fat
9
Almonds Almonds
Annie's Lite Italian dressing Annie's Lite Italian dressing
Apple Apple
Autumn Sweet Potato Smoothie Autumn Sweet Potato Smoothie
avocado avocado
banana banana
beet beet
bell peppers bell peppers
Black beans Black beans
black pepper black pepper
Blueberries Blueberries
broccoli broccoli
Broccoli Cream Soup Broccoli Cream Soup
Brown rice Brown rice
butternut squash butternut squash
cabbage cabbage
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Cabbage Peach and Carrot Smoothie Cabbage Peach and Carrot Smoothie
canellini beans canellini beans
canned diced tomatoes, no salt canned diced tomatoes, no salt
canned red kidney beans, rinsed canned red kidney beans, rinsed
canned sweet potato canned sweet potato
canned sweet potato canned sweet potato
carrot carrot
cauliflower cauliflower
cherry tomatoes cherry tomatoeschickpeas chickpeas
Comstock no sugar cherry pie filling Comstock no sugar cherry pie filling
cooked brown rice cooked brown rice
corn tortilla corn tortilla
Creamy Butternut Squash Soup Creamy Butternut Squash Soup
crushed tomatoes crushed tomatoes
cucumber cucumber
curry powder curry powder
dark sweet cherries dark sweet cherries
defatted peanut butter defatted peanut butter
dried oregano dried oregano
Easy Southern-ish Beans Easy Southern-ish Beans
Edamame Edamame
einkorn pasta einkorn pasta
Extra firm tofu Extra firm tofu
Ezekiel Bread Ezekiel Bread
Ezekiel cereal Ezekiel cereal
Fat-Free Hummus Fat-Free Hummus
fava beans fava beans
Fava Beans with garlic, onion, lemon,
& parsley
Fava Beans with garlic, onion, lemon,
& parsley
flaxseed oil flaxseed oil
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Food Food
frozen corn frozen corn
frozen mango frozen mango
Gardein Beef Gardein Beef
Gardein Chicken Gardein Chicken
Gardein tenders Gardein tenders
garlic garlic
Good Morning Smoothie Good Morning Smoothie
Grapefruit Grapefruit
grapes grapesgrapes grapes
green beans green beans
green beans green beans
green bell pepper green bell pepper
Green Goddess Dressing Green Goddess Dressing
green salsa green salsa
grits grits
Hemp Bagel Hemp Bagel
High Protein Low Fat Cornbread High Protein Low Fat Cornbread
hummus hummus
It's Easy Being Green Smoothie It's Easy Being Green Smoothie
Kalamata olives Kalamata olives
kale kalelemon juice lemon juice
Lentils Lentils
Light tofu Light tofu
Lima Bean Soup Lima Bean Soup
Luna Bar Luna Bar
mango mango
maple syrup maple syrup
maple syrup maple syrup
minced garlic minced garlic
minced ginger minced ginger
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Minestrone Minestrone
Napa cabbage Napa cabbage
natural peanut butter natural peanut butter
Nitro-Fusion Protein Nitro-Fusion Protein
Oat Bran Oat Bran
Oat Muffins Oat Muffins
oatmeal oatmeal
olive oil olive oilonion onion
orange orange
parsley parsley
peach peach
peas peas
pine nuts pine nuts
pineapple pineapple
pumpkin seeds pumpkin seeds
PureFit Bar PureFit Bar
Quinoa Quinoa
Quinoa Tabbouli Quinoa Tabbouli
raisins raisins
Rapunzel Bouillon, no salt added Rapunzel Bouillon, no salt added
Real Quick White Bean Chili Real Quick White Bean Chilired bell pepper red bell pepper
red lentils red lentils
red potato red potato
rice syrup rice syrup
romaine romaine
Salad Salad
salt salt
sesame oil sesame oil
Smart dogs Smart dogs
soy yogurt soy yogurt
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Soyboy ravioli Soyboy ravioli
Soymilk Soymilk
soynut butter soynut butter
Spaghetti Squash with TVP Tomato
Sauce
Spaghetti Squash with TVP Tomato
Sauce
Spicy Indian Chickpeas Spicy Indian Chickpeas
spinach spinach
Split peas Split peas
sprouted bagel sprouted bagel
steel cut oats steel cut oatsstrawberries strawberries
sunflower seeds sunflower seeds
Sweet Greens Smoothie Sweet Greens Smoothie
Sweet Lettuce Smoothie Sweet Lettuce Smoothie
Sweet Potato Sweet Potato
tahini tahini
tamari almonds tamari almonds
tempeh tempeh
The Incredible Hulk Smoothie The Incredible Hulk Smoothie
TJ's beef-less strips TJ's beef-less strips
TJ's chicken-less strips TJ's chicken-less strips
tofu shirataki fettucine tofu shirataki fettucine
tomato paste tomato paste
tomato salsa tomato salsaTrader Joe's Organic Marinara No
Salt Added Low Fat
Trader Joe's Organic Marinara No
Salt Added Low Fat
Trader Joe's tortilla Trader Joe's tortilla
TVP TVP
unsweetened soymilk unsweetened soymilk
Vega Protein Vega Protein
Westsoy seitan Westsoy seitan
Whole Food Vegan Gainer Whole Food Vegan Gainer
whole oat flour whole oat flour
whole oat flour whole oat flour
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Whole Wheat Pasta Whole Wheat Pasta
whole wheat pita, 4" whole wheat pita, 4"
yellow corn grits yellow corn grits
zucchini zucchini
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