What's in Your Meal Plan for This Week

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.

My plan for the week is out the window, but if you want to see what it would have looked like you can see my Monday in my diary. Breakfast wasn't going to change, lunch isn't changing, dinner would normally change slightly as I rotated among a few vegetable choices and a few different kinds of meat and bread. Nothing fancy.

I have ground chicken, ground turkey, chicken breasts, pork chops, and Italian sausages. Then cauliflower, peppers, onions, zucchinis, russet potatoes, and a bunch of frozen veggies.

Still not really sure about what I'm going to make with all that though.

Tonight Tuscan white bean and sausage soup with a spinach salad,

Tomorrow will have leftovers with a salad
Wednesday will be pene with leftover meat sauce
Thursday "fancy" ramen soup
Friday a big salad with shrimp
Saturday cheeseburgers
And Sunday is cheat day