30 Jun Meal Planning Week 2
Planning meals ahead saves you time and money, and your sanity! I’ve
written your list and put together a nutritious and clean meal plan for the week.
Shopping list (1-2 people)
- 2 lb ground beef/turkey
- 1 large container ( 3 c) of fresh basil
- 1 lb bag of carrots
- 1 head of cauliflower
- Fish sauce ( oriental isle)
- 3 fresh limes
- 1 lb deli meat
- 1 lb sliced cheese
- 7 apples
- 2 cucumbers
- 3 small containers of plain greek yogurt
- 1 container low fat cottage cheese
- 5 small containers of low sugar greek yogurt ( or 1 big one)
- 5-7 servings of fruit
- 18 eggs
- 1 container milk of choice
- 1 lb raw nuts or seeds
- 1 package of sprouted grain or whole grain tortillas
- 1 large container of spring mix/kale/spinach
- 4 bell peppers
- 1 container or salsa
- Veggies for salad toppings and snacking
- 2 avocado
- Bunch of cilantro
- Jalapeno
- Taco seasoning
- 1 package of shredded cheese
- Stevia (drops or powder)
- Protein powder ( low sugar and high fiber with 10-20 g protein per serving)
- Nut butter of your choice
- 8 chicken breasts
- 2 onions
- Clove of garlic
- 8 oz baby spinach
- 1 container cherry tomatoes
- 1 lemon
- 1 spaghetti squash
- 4 medium pork chops
- 1 lb green beans or asparagus
- Ranch packets to make greek yogurt ranch dip
Day 1
Breakfast – egg quiches (serving = 2-4), with ½ c of fruit
https://spoonuniversity.com/recipe/quiche-muffins-to-have-breakfast-for-a-week
Snack – ½ c Cottage Cheese of 0%fat Greek Yogurt with ¼ c fiber one cereal
Lunch – mixed greens with 2 hard boiled eggs and 1-2 T feta cheese + light dressing
Snack – ¼ c raw nuts and 1 c carrots
Dinner – Thai Beef with Basil and Cauliflower rice
http://www.epicurious.com/recipes/food/views/thai-beef-with-basil-51198660
https://minimalistbaker.com/how-to-make-cauliflower-rice/
Snack – apple with 1 T peanut butter/nut butter
Day 2
Breakfast – egg quiches and ½ c fruit
Snack – hard boiled egg and 1 c veggies and greek yogurt ranch dip x
Lunch – 2 sliced deli meat and 2 slices cheese rolled up with mustard and tossed salad
Snack – 1 sliced cucumber with ½ c greek yogurt ranch dip
Dinner – left overs
Snack – apple with 1 T nut butter
Day 3
Breakfast – ½ c fiber one cereal with 1 c milk and ½ c fresh fruit
Snack- ½ c greek yogurt with ¼ raw nuts
Lunch – whole grain or sprouted grain tortilla with spring mix and 2 slices of meat and 1 cheese with mustard and 1 c veggies
Snack – 1 hard boiled eggs and 1 c veggies and greek yogurt dip
Dinner – Baked bell pepper tacos and tossed salad
https://www.pinterest.com/pin/31947478585218495/
Snack – apple with 1T nut butter
Day 4
Breakfast – protein shake ( use stevia and ½ c fruit to sweeten)
Snack – ¼ c fiber one cereal with ½ cottage cheese or yogurt
Lunch – whole grain tortilla with 2 slices of meat, 1 cheese and spring mix and mustard and 1 c veggies
Snack – 1 hard boiled egg and 1 c veggies
Dinner – Leftovers
Snack 1 apple with 1 T nut butter
Day 5
Breakfast – ½ c fiber one cereal with 1 c milk and ½ c fresh fruit
Snack – 2 slices of meat and cheese rolled up with mustard
Lunch – toss salad with 4-6 grilled chicken and light dressing
Snack – 1 hard boiled egg and 1 c veggies
Dinner – lemon chicken with spaghetti squash and tossed salad
https://www.buzzfeed.com/melissaboyajian/this-lemon-chicken-and-spaghetti-squash-is-soooo-good?utm_term=.agJ5qEKRWV#.rgqWyQo031
Day 6
Breakfast – protein shake
Snack – 1 c veggies ¼ c nuts
Lunch – 1 tortilla with 1 slice of cheese 2 slices of meat and mixed greens and mustard, with a toss salad
Snack – ½ c cottage cheese with ½ c fruit
Dinner – leftovers
Snack – apple with 1 T nut butter
Day 7
Breakfast – 2 eggs and fried deli meat with ½ c fruit
Snack – ½ c yogurt with ¼ c fiber one
Lunch – tossed salad with 4-6 oz. chicken
Snack – 1 hard boiled egg and 1 c veggies
Dinner – pork chops with 1 c veggie of choice ( asparagus, green beans…) sauteed with a little bit of olive oil and salt and pepper. Toss salad
https://www.keyingredient.com/recipes/951415036/crazy-slow-cooker-pork-chops/
Snack – apple with 1 T nut butter
Prep for the week
Hard Boil 8 eggs
Portion out your nuts into small containers or baggies
Portion out snack veggies in bags
Grill or bake 2 chicken breasts
Trim asparagus and green beans for dinners
Pre-cook Spag. Squash and store in a container in fridge
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