Meal Planning Week 2

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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