21 Jul 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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