Meal Planning Week 2

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