14 Jul Meal Planning Week 4
You can’t plan life, but you can plan dinner, and thats even better in some ways!
Grocery List
Meat
- chicken brats ( 4 pack)
- hamburger 1 lb
- ground chicken 1 (lb)
- chicken breasts 8
- turkey bacon ( 1 package)
- canned tuna or chicken ( 2 cans)
Dairy/Eggs
- 1 carton of milk or non dairy milk ( low sugar)
- 24 eggs
- mozzarella cheese sticks ( 12)
- 1 container cottage cheese ( low fat)
- feta cheese
- small bag of shredded cheese
Fruits/Veggies
- large container of kale/spring mix
- large bag of baby carrots
- bunch of celery
- 2 bunches of broccoli
- 3-4 bell peppers
- 5-7 apples
- 2 lbs berries
- 1 bunch of bananas
- 1 cabbage
- 4 onions
- garlic clove
- 1 bunch of green onions
- 1 lb green beans or asparagus
- 1 red onion
- 2 container of cherry tomatoes
- 1-2 lb brussel sprouts
- romain lettuce
- bunch of cilantro
- 1 lb mushrooms
- fresh ginger 1-2 in.
- 8 oz frozen kale or spinach
- 3 summer squash/zucchini
- 2 cucumber
Pantry/Condiments
- 4 oz. basil pesto
- 4 oz. sundried tomatoes
- soy sauce
- garlic and onion powder
- mayo
- dijon
- 1-2 lbs nuts of choice
- 1 container of nut butter
- bag of chia seeds
- vanilla
- stevia
- balsamic vinegar
- lemon juice
- olive oil
- kalamata olives
Day 1
Breakfast – egg bake and 1 serving fruit ( 1/2 c) and 2 slices of turkey bacon
Snack – hard boiled egg and 1 c veggies
Lunch – tuna or chicken salad on mixed greens with 1/4 c nuts ( light salad dressing)
Snack – 2 string cheese and 1 c veggies
Dinner – Cabbage and Beef Stir Fry
Snack – serving of fruit and 1 T nut butter
Day 2
Breakfast – egg bake and 1 serving fruit ( 1/2 c) and 2 slices of turkey bacon
Snack – hard boiled egg and 1 c veggies
Lunch – tuna or chicken salad on mixed greens with 1/4 c nuts ( light salad dressing)
Snack – chia pudding
Dinner – leftovers
Snack – serving of fruit with 1 T nut butter
Day 3
Breakfast – egg bake and 1 serving fruit, 2 slices of turkey bacon
Snack – chia pudding
Lunch – grilled chicken with salad and light dressing and 1 string cheese
Snack – 1 c veggies and 1/4 nuts
Dinner – Sausage and Brussel Sprouts
Snack – 1 serving of fruit with 1 T nut butter
Day 4
Breakfast – egg bake and 1 serving fruit ( 1/2 c)
snack – 2 string cheese and 1 c mixed veggies
Lunch – grilled chicken with salad and light dressing and 1 string cheese
Snack – chia pudding
Dinner – leftovers
Snack – 1 serving fruit and nut butter
Day 5
Breakfast – banana pancakes ( the whole batch) with 1 T of nut butter
Snack – 2 string cheese and 1 c mixed veggies
Lunch – grilled chicken with salad and light dressing and 1 string cheese
snack – hard boiled egg and 1 c veggies
Dinner – Pesto chicken and veggies and side salad
Snack – serving of fruit and 1 T nut butter
Day 6
Breakfast – banana pancakes ( the whole batch) with 1 T of nut butter
Snack – 2 string cheese and 1 c mixed veggies
Lunch – greek salad and grilled chicken
Snack – chia pudding
Dinner – leftovers
Day 7
Breakfast – 2 eggs and 2 slices turkey bacon and one serving of fruit
Snack – 2 string cheese and 1 c mixed veggies
Lunch – greek salad and grilled chicken
Snack – 1/4 c nuts and 1 c veggies
Dinner – Ground Chicken lettuce wraps
Snack – 1 serving of fruit and 1 T nut butter
Food Prep
Hard boil eggs for the week
grill or bake chicken breasts for the week
make chia pudding and keep in fridge
cut veggies for snacks and salads
portion out nuts in containers or baggies
make egg bake to keep in fridge for the week
Meals
Egg bake – 1 bunch of broccoli chopped, 8 oz frozen kale or spinach, 3 summer squash or zucchini shredded. 1 c cottage cheese, 8 eggs, salt and pepper to taste. Mix these five ingredients and dump in baking dish, sprinkle with 1/2 c shredded cheese cook at 375 for 20-25 min until set.
http://www.yummymummykitchen.com/2016/01/chia-pudding-recipe-ratio.html
http://www.gourmetgirlcooks.com/2013/11/sausage-sprouts-for-breakfastone-of.html
greek salad – https://www.pinterest.com/pin/12314598963802448/
chicken and veggies – https://www.pinterest.com/pin/53480314304186997/
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