Meal Planning Week 1

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.