23 Jun Meal Planning Week 1
Clean eating can be easy when you’re prepared. Use this shopping list and directions for all of your meals and snacks for the next week.
Shopping List Week 1 ( for 1-2 people)
- Protein Powder ( I look for powders with at least 10 g of protein per serving, zero sugar and some fiber if possible)
- Milk of choice ( I like unsweetened coconut/almond ( it’s lower in carbs)
- Stevia powder or liquid drops
- 1 large container non fat Greek yogurt or 7 small single servings ( Try to stick with plain and sweeten with stevia or 1tsp of honey. Sugar content should stay below 14-16 g per serving.
- 1 small container of plain greek yogurt for cooking
- 2lb bag of baby carrots
- 1 large container of pre-washed spinach/mixed greens or kale ( your choice)
- 1 head of lettuce ( romaine or butter lettuce)
- 1 bunch of celery
- 1 bag of mini sweet peppers
- 1 bag of snap peas
- 5-7 servings of fruit of choice ( serving equal ½ c)
- 1 lb of raw unsalted nuts ( cashews, almonds, or a mix)
- 6 apples
- 2-3 cucumbers
- Extra veggies for salad toppings
- Feta cheese for salad toppings
- 1 container of nut butter
- Balsamic vinegar
- Dijon mustard
- 2 lb mixed berries ( fresh or frozen)
- 1 lb green beans
- ½ lb deli ham
- ½ lb deli turkey
- ½ lb sliced cheese
- 1 box Fiber One Bran Buds or Original
- 18 eggs
- 1 lb lean ground beef or turkey
- 8 small chicken breasts or 16 tenderloins
- 1 bag frozen shrimp
- 1 bag frozen stir fry veggies ( or fresh)
- 1 bag frozen peppers and onions ( or fresh)
- 1 can of tuna
- Buffalo sauce
- Whole Wheat or Sprouted Grain tortillas
- Small bag of brown rice or precooked brown rice packets
- Low sodium Taco seasoning
Week 1 Meal Plan
Day 1
Breakfast – Protein shake – 1 serving protein powder, ½ c fruit, 1 c milk of choice or water, ice ( to sweeten, add a small amount of stevia)
Snack – ¾ c greek yogurt and ¼ c of nuts
Lunch – mixed greens, grilled chicken and homemade balsamic vinaigrette
Snack – 1 cup veggies ( carrots, snap peas, celery) 1 hard boiled egg
Dinner – creamy balsamic chicken, green beans and tossed salad
Snack – apple with 1 Tbsp peanut butter
Day 2
Breakfast – oz 3 ham and 2 eggs
Snack – 1 c veggies, ¼ c nuts
Lunch – mixed greens with grilled chicken and homemade vinaigrette
Snack – greek yogurt with ¼ c Fiber One Cereal
Dinner -leftovers
Snack – apple with 1 Tbsp Peanut Butter
Day 3
Breakfast – Protein shake- 1 serving protein powder, ½ c fruit, 1 c milk of choice or water, ice
Snack – 1 c veggies and 1 hard boiled egg
Lunch – 2 slices of deli meat with 2 slices of cheese, tossed salad
Dinner – Buffalo Chicken lettuce wraps with sliced carrots and cucumbers
Snack – apple with Peanut Butter
Day 4
Breakfast – 3oz. ham and 2 eggs, 1 piece of fruit
Snack – greek yogurt with ¼ c nuts
Lunch – grilled chicken and salad
Snack – hard boiled egg and 1 c veggies
Dinner -left overs
Snack – apple and 1 Tbsp. Peanut Butter
Day 5
Breakfast – Greek Yogurt with ¼ c Fiber One and 1 piece of fruit
Snack – 1 hard boiled egg and 1 c veggies
Lunch – tuna salad on 1 c mixed greens
Snack – celery and 1 Tbsp Peanut Butter
Dinner – ½ c taco meat with stir fried peppers and onions and 1 flour tortilla
Snack – 1 slice of deli meat and 1 slice of cheese rolled up
Day 6
Breakfast – protein shake with ½ c fruit and 1 c milk and ice
Snack – greek yogurt with ¼ c Fiber One
Lunch – turkey, dijon and cucumber rollups, 1 hard boiled egg
Snack – 1 c veggies with 2 slices of cheese
Dinner – leftovers
Snack – apple with 1 Tbsp peanut Butter
Day 7
Breakfast – protein shake with ½ c fruit, 1 c milk and ice
Snack 1 c veggies and 1 c of greek yogurt
Lunch – turkey, dijon, and cucumber wraps, 1 hard boiled egg
Snack – apple and 1Tbsp Peanut Butter
1 c grilled veggies and shrimp with ½ c brown rice
Snack – 1 whole wheat tortilla with 1 slice of cheese rolled up and melted
Directions
Balsamic Vinaigrette- (1 serving) splash of vinegar and a tsp of dijon mustard or prepare it for a week in a mason jar. 2:1 vinegar to dijon or to taste. Add herbs or salt and pepper if desired
Precook Chicken Breast on the grill or oven and portion out if needed
Hard Boil 6-8 eggs
Slice all fresh veggies for meals and snacks
Portion out nuts and Fiber One in baggies
Brown Taco Meat and add seasoning
- Tuna salad – tuna with 1-2 TBSP plain greek yogurt and dijon. Add ins include : peppers, pickles, relish and any herbs and spices
- Buffalo Chicken : finely chop precooked chicken and add buffalo sauce and plain yogurt until it reaches desired consistency. Scoop into Lettuce leaves or use chopped veggies for dipping.
- Balsamic Chicken and Green Beans – http://www.lecremedelacrumb.com/one-pan-creamy-balsamic-chicken-green-beans/
- Balsamic Vinaigrette- (1 serving) splash of vinegar and a tsp of dijon mustard or prepare it for a week in a mason jar. 2:1 vinegar to dijon or to taste. Add herbs or salt and pepper if desired
- Cucumber and Turkey Wraps – spread dijon on 1 slice of turkey, place cucumber slices sliced lengthwise on top and roll up.
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