What's in Your Meal Plan for This Week

I plan dinners. My meal plan for the month and recipes are on my blog. https://lounmoun.wordpress.com/

This week starting today:
Buffalo chicken stuffed bread
Mini calzones, salad
Potato soup, bread
Grilled ham & cheese sandwiches, roasted potao slices
Fish, hasselback potatoes, corn
Chicken and biscuit casserole
Ravioli, zucchini
Big salad

I plan out my days the night before and if I know I am going out to dinner with friends/family I look at the restaurant menu days in advance pick best choice and put it in myfitnesspal days in advance so I can plan the rest of that day with ease Planning def. makes the difference I can not do it ad hoc I usually go over calories and fat if do that so I am def. a planner

Here's my meal plan for the next two weeks, accompanied with weight training and cardio.

Meal 1 - This recipe is to be divided into 3 servings on plan

4 full eggs

8 egg whites

1/2 cup unsweetened almond milk

1/2 cup shredded cheese (of your choice)

1/2 medium onion, diced

1 cup kale, chopped

1 medium tomato chopped

1/4 cup fresh basil chopped

1 clove of garlic, minced

1/4 tsp salt

pepper to taste


With a serving of fruit. 1 cup pineapple, watermelon, strawberries, apple, or orange AND 1/4 of avocado.


Meal 2 - protein smoothie: 2 scoops whey protein with almond milk, ice, and 1 cup fruit, 1 cup spinach. 20 almonds or cashews.


Meal 3 - This recipe is to be divided into 4 servings on plan

1 tbsp extra virgin olive oil

3 medium sized zucchini (spiralized)

3 large carrots (spiralized)

3 medium sized yellow zuchini squash (spiralized)

10 chicken sausages

1 jar low sugar, low sodium pasta sauce

Have with two rice cakes

Meal 4 - 6 hard boiled eggs sliced in half (yolks discarded) – fill each half with 2tbs of hummus total and have ½ cup of baby carrots, 1 cup strawberries, 1 banana

Meal 5 - 6 oz lean protein, 1-2 cup veggies, and 1 serving of coconut brown rice - 2 nights a week I have salmon or lean red meat for protein source.

Our is pretty simple:

Breakfast:
Protein pancakes with Berry "syrup"
2 eggs

Snack:
1c. Grapes
3 slices of medium cheddar Cheese

Lunch:
Lemon pepper salmon
1c. broccoli

Snack:
Cashews
2 boiled eggs

Dinner:
Crockpot chicken (m,t,w)
Southwest chicken (w,th,f)

Saturday is whatever we have for leftovers, and Sunday is our "cheat day"

I am always on the run and I'm very basic with my foods. Breakfast is always eggs or plain yogurt/mixed nuts always with 5 oz of fruit. Lunch will often be homemade meatballs (ground chicken or venison) along with organic baby carrots and 5 oz of fruit or Ill grab lean deli meat for the protein portion. Dinner can vary depending whether ive been home the last couple nights. I make a lot of chili or Hamburger soup and freeze it, so that's easy to grab and thaw, or 'Pure organic Vega Greens protein bar' with veggies and fruit on the side.

This is my excel spreadsheet for the week. Goal is net 1510 calories and I usually add ~200 calories through exercise most days, hence why some days are over 1510 and some are right at it.

Oatmeal and strawberries for breakfast alternate between that and vegtable omelette through the week weekends I make pancakes healthy version ofcourse with whole wheat flour and I add banana

Lunch is a salad or vegtable pita sandwich I switch it up

Snacks are either fruits or yogurt in the morning nuts or veg in the afternoon

Dinner is a lean meat with veg
Tomorrow for dinner I am marinating boneless chicken in a special sauce I made and I'll have asparagus on the side
That's usually the gist of it

As long as the meals are between 400-450 cals and snacks 100-150 I'm fine my chest days are Saturday's but I'm so use to eating healthy cheat day is usually a vegtable pizza from my favorite restaurant

My plan for the week will be

Breakfast - Overnight oats with mixed berries or 50g smoked salmon and cream cheese on 1 slice of wholemeal bread

Snacks - hummous & carrot/celery sticks or fruit

Lunch - Mixed salad leaves, cucumber, cherry tomatoes, bell pepper, feta cheese and beetroot

Dinners for the week will be- Beef & Barley stew, Chicken thigh with potatoes and veg, Chicken Stir fry w/noodles and Baked Fish with veg and potatoes

Spanikopita for breakfast - Monday to Friday.
Eggs, greek yogurt and cappuccinno for lunch - Monday to Friday.
Whatever my husband cooks for supper (protein and veggies, normally) for sup with enough carbs to max out my calories load - Sunday to Thursday.
Weekends are more flexible.
Exercise - walking 75 minutes per day, minimum.