Meal Planning Week 4

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.

 

Cabbage and Beef Stir Fry

3 Ingredient Pancakes

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/

Chicken Lettuce Wraps

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