Meal Planning Week 3

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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