What's in Your Meal Plan for This Week

My breakfasts are all an apple and a yogurt. Lunch will be salad with ham/egg/cheese, depending on the day. Dinners: vegetable soup with sausages, roasted veg with dip and chicken, fried mushrooms with fried sausages, broccoli with dip.

Breakfast - yogurt and granola bars, bagel with strawberry cream cheese
Lunch - Pork chop with carrots, lean cuisines
Dinner - Turkey chili, baked chicken with mashed potatoes and corn, turkey pepperoni pizza
Dessert - weight watcher ice cream bars

Just trying to start meal planning again, some fab ideas on here.

This week I roasted a chicken (good for several meals), made black bean soup and sauteed swiss chard and baked acorn squash. Breakfast is usually oatmeal, lunch is 1/2 sandwich (either pbj or chicken) and piece of fruit or soup. Tomorrow I'm making red lentil soup. I'm single, so this is enough for several days. Snacks are either apple with peanut butter or I may make some hummus.

My lunches are fairly static, I change the sauces (usually Sweet Sriracha Honey BBQ), and flavoring of veggies (as well as the veggies) usually.
4oz chicken thigh (boneless/skinless) with either a roasted poblano pepper, or green chili thai curry sauce
1/2 serving corn with garlic powder
1/2 serving peas with white pepper
1 serving cauliflower with 21 seasoning salute

Breakfast and lunch is the same smoothie, breakfast bowl, fruit, cottage cheese, salads, soups ect.
Dinners change and this week will be:
Filet mignon, peppercorn sauce, salad, and homemade french fries.
Grilled skirt steak salad with a chipotle vinaigrette, avocado, pico, beans, sour cream, and tortilla strips.
Zuppa Tuscana with bruschetta and salad.
Fajitas
Pulled BBQ chicken with baked beans, corn, and mashed potatoes.
lettuce wraps with a sweet chili sauce and fried rice.
Ravioli pesto alfreado with salad. Everything made from scratch including pasta.

Every Sunday I make egg muffins and have 2 links of Fully Cooked Sausage with it. I make enough for 5 days. Breakfasts are done.

Snacks can be anywhere from apples, other fruit thats on sale, popcorn, high fiber granola bars, string cheese, etc.

This week I made Carnitas in the crock pot and made rice bowls and salads with it.

Dinner is usually a protien (chicken, fish, pork chop) and a roasted veggie.

During the week breakfast is usually oatmeal or scrambled egg with toast. Most mornings we drink a green smoothie with breakfast. Weekend breakfasts we usually make whole wheat blueberry pancakes or veggie omelets. Sometimes we throw in some bacon or sausage but it's not typical.

Lunch is almost always leftovers but I keep avocado and hardboiled egg on hand in a pinch. I also like to keep some home-made convenience foods in the freezer, like bean burritos or lentil meatloaf cups (that's what I have in there currently).

Dinner is planned out:
Lentil and Spinach Coconut Curry with rice
Chili with fritos and cheese
Shrimp Gumbo with brown rice
Carrot, Cabbage, and Chicken Stirfry with brown rice
Veggie kabobs with meatballs and brown rice
Fish Tacos with cabbage slaw
Black beans and millet bake with sweet potato
German potato salad, sweet/sour red cabbage, and pork chop
Frozen Pizza
Veggie burgers with sweet potato fries
Spaghetti with turkey meatsauce and vegetables

We don't normally have so many meals planned out at once but I was organizing my freezer/pantry and decided to use up some stuff we had on hand.

Tommorrow im making me a half potato half zucchini hashbrown with a quesadilla and spaghetti and meat balls with wheat pasta for dinner

The next day im making a whole wheat pizza my first time hopefully ig turns out good im not sure what im making for breakfast

And the next next day imma cook me probably some chicken strips on a salad or something lol idk

I'm only cooking for one, so I usually eat the same thing for about 3 days with minor switch ups with the type of fruit or protein I'm eating. I even cook my oatmeal and quinoa in advance (each Sunday) and then just heat up a single servings to cut down on prep time.

Bfast: 1/2 Cup Oatmeal + Honey + Apple + Black Coffee

Snack: Boiled Egg (Jumbo) + Green Tea

Lunch: 1/2 Cup Quinoa + 1 Cup Steamed Kale + 4 oz. Chicken
(I steam the kale for 1 minute with some water in the microwave. I make my proteins - chicken, boiled eggs - in advance too and then reheat).

Snack: Protein Shake w/ 2 tbspn Coconut Milk, Handful of Ice, 1/4 cup unsweetened almond Milk, 1/2 frozen banana, and 1/2 serving of Isolyze Vanilla Peanut Butter Powder

Snack #2 (I'm usually hungrier in the afternoon and like to fuel up before my 5pm workouts): Grapefruit, Boiled Egg (Jumbo), Broccoli

Dinner: Teriyaki Turkey Meatballs with Kale, Onion, and Ginger + Spinach + Quinoa (optional depending how hungry I still am after my workout...usually I don't crave carbs in the evening)

Dessert: If I'm not settling for a hot cup of tea I let myself have a 100 Calorie Serving of Jiffy Pop or a 45 Calorie Fudgsicle with a handful of almonds.

I always use the same basic meal make-up, just switch out fruits, proteins, and veggies when I'm bored.

Meal Plan? Eat when I'm hungry ... about 2 hours after waking up for the first meal and about 3 hours before going to bed for the last meal. Include 2 servings of fruit a day, not by itself but as part of a meal's ingredients. Eat 1/4 cup nut or 2 tablespoons nut butter every day, as part of a meal or snack with veggies. Eat at least 2 1/2 cups of vegetables a day, etiher in a soup, a salad, or as a side raw or steamed without sauces or creams. Use lemon juice and olive oil for the salad topping, if having salad. Eat some form of protein every day (meat/seafood/legume) up to about 6 ounces for the day, preferrably dry pan sauted, broiled, boiled, or stir-fried. Have one-three servings of whole grain a day, (like oatmeal, whole grain bread, buckwheat groats, corn, etc). Eat or drink 2 servings of dairy product a day. Drink enough water to make my urine pale in color. Have 2 cups of coffee in the morning, tea in the afternoon, a serving of wine in the evening. Allow 1 restaurant prepared meal, allow 1 dessert that is baked or frozen this week. Be generous with spices and thrity with salt, avoid added sugar except in desserts.

Today ... breakfast: oats, apple, peanut butter, cinnamon, coffee. Lunch: Tuna salad with celery and onions on a bed of lettuce and carrots with olive oil and cider vinegar, small orange. Dinner, 1/2 Chicken breast without the tender stir fried with shredded cabbage, onions, carrots.celery, ginger, garlic. Snack: air popped pop corn.

breakfast this week: banana or 1 fried egg with 1 sausage link
Lunch: 2 thin slices of low sodium turkey breast with 1 slice of Munster cheese and a little mustard with a cucumber

Dinner: taco's, homemade chicken pot pie, tortellini, kielbasa with rice,

I save most of my calories for night time...I eat dinner go for a 2 mile walk then come home to a snack either a sugar free fudge pop 40 cals or an apple with hummus.....

k8mcminn wrote: »

Love the Excel spreadsheet! Is that off of a website?

We plan our weeks meal before shopping. This week we are having grilled pork loin kabobs with kale, Chicken picatta with salad, Mediterranean tilapia with roasted cauliflower, vegetarian bimbipbap. Lunches are salad, protein and this week cantelope

No, it's just something I came up with to better help me plan out my meals. Breaking it down lets me build calorie-appropriate meals while looking at grocery store sales flyers, and it helps construct the final grocery list.