07 Jul Meal Planning Week 3
Eating healthy is made easy through planning.
Shopping List (for 1-2 people)
1 lb bacon
1 lb ground beef or turkey for meatballs
Marinara sauce
Spaghetti squash
1 lb shrimp
1 lb of kielbasa sausage
14 chicken breasts
1 large container of mixed greens
1lb ground pork or turkey for sausage
1 bag of chia seeds
1 container of milk of choice ( I like almond or coconut unsweetened)
Ranch or salad dressing packets to mix with yogurt
1 large container plain greek yogurt
36 eggs
8 oz mushrooms
16oz frozen spinach or kale
3 tomatoes
6 green onions
Sage powder
Marjoram powder
Dried Thyme
Garlic powder
cinnamon
Balsamic vinegar
1-2 lbs brussel sprouts
Nut butter
1 lb nuts of choice
Stevia
12 string cheese
1 lb deli meat
½ lb sliced cheese
7 servings of mixed veggies for snacks ( celery, peppers, carrots, broccoli etc)
1 package whole grain tortillas
1 package corn tortillas
Dijon mustard
2-3 cucumbers
4 peppers
2 onions
2 avocados
2 c almond flour
1 c dates or raisins
3 bananas
1 butternut squash
2 zucchini
Coconut or olive oil
3 carrots
Muffin liners
Apple cider vinegar
7-14 pieces of fruit for snacking
Day 1
Breakfast – Breakfast Egg Bake http://40aprons.com/whole30-breakfast-bake-sausage-eggs/
1 slice and 1 piece of fruit
Lunch – toss salad and chicken breast
Dinner – chicken with apples, brussel sprouts and bacon and a tossed salad
http://www.wholesomelicious.com/rosemary-balsamic-sheet-pan-chicken-bacon-apples/
Snacks
#1 1 piece of fruit with 1 TBSP nut butter or ¼ nuts
#2 Chia pudding, add stevia to sweeten http://kitchen.nutiva.com/chocolate-chia-pudding-parfait/
#3 1 c mixed veggies with 1 string cheese
Day 2
Breakfast -1 slice of Egg Bake and 1 piece of fruit
Lunch – tossed salad and grilled chicken
Dinner – leftovers
Snacks
#1 1 c chia pudding
#2 1 c veggies and ½ c homemade ranch dip ( mix plain greek yogurt with salad dressing packet of choice)
#3 ¼ nuts or 1 TBSP and 1 apple
Day 3
Breakfast – 1 slice Egg Bake and 1 piece of fruit
Lunch – 1 whole grain tortilla with 2 slices of deli meat, mustard and veggies, tossed salad on the side
Dinner – Slow cooker meatballs with spaghetti squash and tossed salad
http://www.paleorunningmomma.com/paleo-slow-cooker-meatballs-whole30/
Snack – #1 1 piece of fruit with 1 TBSP nut butter
#2 1 cup veggies with ½ c yogurt ranch
#3 chia pudding
Day 4
Breakfast – 1 slice Egg Bake and 1 piece of fruit
Lunch – 1 whole grain tortilla with 2 slices of deli meat, mustard and veggies, tossed salad on the side
Dinner – leftovers
Snacks
#1 1 hard boiled egg 1 c veggies
#2 1 piece of string cheese and 2 pieces of deli meat
#3 ¼ c nuts and 1 piece of fruit
Day 5
Breakfast – 2 carrot almond muffins http://www.paleoplan.com/2009/12-31/carrot-banana-muffins/
Lunch – 2 hard boiled eggs and tossed salad
Dinner – crockpot fajitas with 2 corn tortillas and 2 Tbsp guacamole https://www.pinterest.com/pin/51580358211757946/
Snacks
#1 2 slices of deli meat with 1 string cheese
#2 1 piece of fruit with 1 Tbsp of nut butter
#3 1 c veggies with ½ c yogurt ranch
Day 6
Breakfast – 2 carrot almond muffins http://www.paleoplan.com/2009/12-31/carrot-banana-muffins/
Lunch – 2 hard boiled eggs and tossed salad
Dinner – leftovers
Snacks
#1 3 cucumber meat wraps with dijon ( slice cucumber lengthwise and place in meat and roll like a burrito)
#2 1 piece of fruit with 1 TBSP nut butter
#3 1 slice of string cheese with 1 c veggies
Day 7
Breakfast – 2 carrot almond muffins http://www.paleoplan.com/2009/12-31/carrot-banana-muffins/
Lunch – 1 tortilla with 2 slices of meat and veggies and dijon or ranch dip with a tossed salad
Dinner – sausage and veggie one dish bake
http://stepawayfromthecarbs.com/one-pan-sausage-and-shrimp/?utm_content=buffer4cf8e&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer
Snacks
#1 3 cucumber meat wraps with dijon ( slice cucumber lengthwise and place in meat and roll like a burrito)
#2 1 piece of fruit with 1 TBSP nut butter
#3 1 slice of string cheese with 1 c veggies
Directions
Precook 4-5 chicken breasts for lunches
Hard boil 6-10 eggs
Slice veggies for fajitas
Prepare muffins a day in advance
Mix ranch seasoning with dip
Cut up veggies for snacking and place in 1 c bags
Portion out nuts into ¼ c baggies
Roll ground beef/turkey into meatballs and freeze or refridgerate
Cook spaghetti squash and store in fridge
Make egg bake the day before needed
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