Meal Planning Week 5

Meal Planning Week 5

20% Workout, 80% Diet. Abs are made in the kitchen not the gym.

 

Shopping List

 

Dairy/Eggs

Plain nonfat greek Yogurt 3-5 small containers

1 carton of milk of choice

18 eggs

1 container of lowfat cottage cheese

12 mozzarella string cheese sticks

1 ½ c shredded mozzarella

½ c shredded parmesan

 

Pantry

Protein Powder (10-20 g of protein per serving)

Stevia

Fiber One or Bran Buds (high fiber cereal, shoot for 10+ grams of fiber))

Nut Butter

2 Jars of artichoke hearts

1lb of cashews

16 oz chicken broth or bouillon cubes

Rosemary

Oregano

Thyme

(can also use italian seasoning)

Soy sauce

Oyster or fish sauce

Corn starch ( or flour)

Sesame oil ( small bottle)

3 c almond flour

Small can of black olives

 

Meat

1 package of bacon or turkey bacon

1 lb ground beef/turkey

6 chicken breasts

 

Fruit and Veggies

Fruit for smoothies

7 pieces of fruit for snacking

2 lbs of brussel sprouts

4 medium zucchini

Mixed veggies for snacking ( carrots, celery, snap peas, peppers)

Large container of spring mix or spinach for salads

8-16 oz frozen/fresh blueberries

2 ripe bananas

3 red bell pepper

1 -2 green pepper

1 orange pepper

2 yellow pepper

Bunch of green onions

Small red cabbage

1 c Edamame ( found in freezer section) can use garbanzo beans

head of romaine lettuce

5 onions

Garlic clove

Celery

Fresh ginger ( 1 in)

 

Day 1

Breakfast- Protein Shake, serving of protein powder and 1 c almond milk, ice and ½ c fruit of choice ( use stevia to sweeten if needed)

Snack – 1 c veggies  and 2 string cheese

Lunch – Brussel Sprout and Bacon Salad, 1-2 cups

Snack – 4-8 oz. plain nonfat greek yogurt with stevia and ½ c Fiber One or Bran Buds ( look for Fiber content of 10+ grams)

Dinner – Zucchini Lasagna with side salad and light dressing

Snack – 1 serving of fruit and 1 T nut butter of choice

Day 2

Breakfast – Spinach Artichoke Quiche and ½ c fruit

Snack – 1 c veggies and ¼ c nuts of choice

Lunch – Brussel Sprout and Bacon Salad 1-2 cups

Snack – 1-2 hard boiled eggs and 1 c veggies

Dinner – Leftovers

Snack – 1 serving of fruit and 1 T nut butter

Day 3

Breakfast – Spinach Artichoke Quiche and ½ c fruit

Snack – 4-8 oz. plain nonfat greek yogurt with stevia and ½ c Fiber One or Bran Buds ( look for Fiber content of 10+ grams)

Lunch – Brussel Sprout and Bacon Salad 1-2 Cups

Snack – 1 c veggies and ¼ c nuts

Dinner – Cashew Chicken and tossed salad

Snack – 1 serving of fruit and 1 T nut butter

 

Day 4

Breakfast –  Protein Shake, serving of protein powder and 1 c almond milk, ice and ½ c fruit of choice ( use stevia to sweeten if needed)

Snack – 1-2 hard boiled eggs and 1 c veggies

Lunch – Thai Cashew Chopped Salad 1-2 C with grill chicken

Snack – 2 string cheese and 1 c veggies

Dinner – Leftovers

Snack – 1 serving of fruit and 1 T nut butter

Day 5

Breakfast – Spinach Artichoke Quiche and ½ c fruit

Snack – 4-8 oz. plain nonfat greek yogurt with stevia and ½ c Fiber One or Bran Buds ( look for Fiber content of 10+ grams)

Lunch – Thai Cashew Chopped Salad 1-2 C with grilled chicken

Snack – 1 c veggies and 1-2 hard boiled eggs

Dinner – Greek Chicken and tossed salad

Snack – 1 serving of fruit and 1 T nut butter

Day 6

Breakfast – Blue Berry Muffins and 2 slices of bacon

Snack- 2 cheese sticks and 1 c veggies

Lunch – tossed salad and grilled chicken

Snack – 4-8 oz. plain nonfat greek yogurt with stevia and ½ c Fiber One or Bran Buds ( look for Fiber content of 10+ grams)

Dinner- leftovers

Snack – 1 serving of fruit and 1 T nut butter

Day 7

Breakfast – Blueberry Muffins and 2 slices of bacon

Snack- 2 cheese sticks and 1 c veggies

Lunch – tossed salad and grilled chicken

Snack – 4-8 oz. plain nonfat greek yogurt with stevia and ½ c Fiber One or Bran Buds ( look for Fiber content of 10+ grams)

Dinner- leftovers

Snack – 1 serving of fruit and 1 T nut butter

 

Blueberry muffins

https://healthycoconutblog.com/2013/01/28/recipe-banana-blueberry-muffins-with-almond-flour/

 

Greek Chicken – https://www.pinterest.com/pin/96334879510866169/

Spinach Artichoke http://bravoforpaleo.com/2013/12/10/spinach-artichoke-quiche-recipe/

Zucchini Lasagna  http://akitchencafe.com/2014/03/17/zucchini-lasagna/

Brussel Sprout and Bacon Salad http://pinchofyum.com/bacon-and-brussel-sprout-salad

Cashew Chicken https://www.pinterest.com/pin/130041507966547518/

Thai Cashew Chopped Salad https://therecipecritic.com/2015/02/thai-cashew-chopped-salad-ginger-peanut-sauce/

 

*I keep the romaine and the rest of the salad separate until serving/eating

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