Free Printables

Menu boards, ratio charts, meal-prep planners and shopping lists. All free: enter your email and we send the PDF.

Free PDF
High-Protein Grocery List (100+ foods by grams)
100+ foods sorted by grams of protein per serving, a weekly shopping checklist and protein-per-dollar picks. 2 pages, US Letter.
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7-Day High-Protein Meal Plan (120 g/day)
7 days of breakfast, lunch, dinner and snacks at about 120 g protein a day, with a shopping list and prep schedule. 3 pages, US Letter.
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Protein Cheat Sheet: grams per serving
Grams of protein per serving for 60 everyday foods, protein swaps and a daily target worksheet. 1 page, US Letter.
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High-Protein Breakfast Recipe Cards (8)
8 breakfast recipe cards with 25 to 40 g protein each, make-ahead notes and nutrition. 4 pages, US Letter.
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Protein Dessert & Snack Recipe Cards
8 dessert and snack recipe cards with 15 g+ protein each, including Ninja Creami bases. 4 pages, US Letter.
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Weekly Dinner Planner + Shopping List
A weekly dinner planner, a shopping list by store section and a pantry backup list. 2 pages, US Letter.
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$50 Week of Family Dinners (plan + list)
7 family dinners for about $50 total, with one combined shopping list and a prep order. 2 pages, US Letter.
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Dump-and-Bake Recipe Cards (10)
10 dump-and-bake recipe cards with liquid ratios, oven times and protein per serving. 5 pages, US Letter.
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Slow Cooker & Sheet-Pan Time Chart
Cooking times for 40 foods on LOW, HIGH and at 425 °F on a sheet pan, plus safe internal temperatures. 1 page, US Letter.
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Build-a-Bowl Formula Sheet
The 5-part protein bowl formula, 12 combinations and a weekly bowl planner. 2 pages, US Letter.
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Home Café Menu Board
A home café menu board for your coffee bar, blank and filled versions, plus drink cards. 2 pages, US Letter.
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Coffee-to-Water & Milk Ratio Chart
Coffee-to-water ratios for 8 brew methods and milk ratios for 10 café drinks. 1 page, US Letter.
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Coffee Syrup Recipe Cards + Bottle Labels
Recipe cards for 8 homemade coffee syrups and matching bottle labels. 3 pages, US Letter.
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Cold Foam Ratio Card (6 flavors)
Cold foam ratios for 6 flavors, frothing methods and a troubleshooting box. 1 page, US Letter.
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Matcha & Chai Ratio Card
Matcha and chai latte ratios, hot and iced, with sweetness levels. 1 page, US Letter.
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Coffee Bar Setup Checklist
Coffee bar setup checklist, shopping list, styling formula and a holiday drink menu. 2 pages, US Letter.
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Pantry Labels (120, minimalist)
120 minimalist pantry labels for jars and bins, plus zone labels for shelves. 4 pages, US Letter.
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Fridge Zones & Storage Times Chart
Fridge zones, storage times for 50 foods and a leftovers log. 1 page, US Letter.
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Kitchen Counter Styling Formula
The counter styling formula, island and shelf layouts and a shopping checklist. 2 pages, US Letter.
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Holiday Hosting Planner (Valentine's to 4th of July)
Menu planner, guest list, timeline and shopping list for holiday brunches and parties. 3 pages, US Letter.
Free PDF
Christmas Hot Cocoa Bar Signs + Topping Labels
A Hot Cocoa Bar sign, 24 topping labels and an adults-only label for the spiked add-ins. 3 pages, US Letter.