For once I am on the ball when it comes to planning my meals for next week. Usually I do my planning on the weekends and then grocery shop and prep on Sundays. My excitement probably has something to do with the fact that I started week two of my new MMA-style workout and I LOVE it. I’m already seeing results, which gives me great motivation to keep working hard.
I meal plan for several reasons. One of my passions is actually teaching others that healthy eating does not have to be expensive, bland, or complicated. I keep it simple by planning my family’s menu each week and then prepping the foods for the entire week all in one day (or sometimes two). Like anything else, it takes practice and consistency to make it a lasting habit. I do this for several reasons besides to help keep my family eating healthy. It saves me time AND money by reducing food waste. I talked extensively about meal planning in a Food Saver Friday series for my friend Terryn over at Faith Family and Beef.
You can check out the menu and let me know if you would like any of the recipes. You will see the meals are based around whole foods and include a variety of foods, mainly focused on lean meats, whole grains, veggies, healthy fats, and fruits. Usually each day during the week I have leftovers from the night before for my lunch. However, this is a meal prep option that works well for a lot of people too–having the same easy lunch each day.
| 1200-1500 calories. To bump to 1500-1700 calories, add a serving of protein, fruit, carb, and 1 extra tsp. | Monday | Tuesday | |
| macc_15@hotmail.com | IG: @kaylajogass | ||
| Breakfast | Omelet & Oats: 2 eggs cooked with veggie choice in 1 tsp olive or coconut oil. 1/2 cut cooked steel-cut or old fashioned oats topped with 1 cup sliced fruit and sprinkled with cinnamon and vanilla extract. 1 Red, 1 Green, 1 purple, 1 yellow, 1 tsp. | Omelet & Oats: 2 eggs cooked with veggie choice in 1 tsp olive or coconut oil. 1/2 cut cooked steel-cut or old fashioned oats topped with 1 cup sliced fruit and sprinkled with cinnamon and vanilla extract. 1 Red, 1 Green, 1 purple, 1 yellow, 1 tsp. | |
| Snack | Shakeology + 1/2 frozen banana and 1 tsp almond or peanut butter, blended with water and ice. 1 red, 1 purple, 1 tsp. | Shakeology + 1/2 frozen banana and 1 tsp almond or peanut butter, blended with water and ice. 1 red, 1 purple, 1 tsp. | |
| Lunch | Chipotle Turkey Wrap: 1 small whole wheat tortilla spread with 2 tbsp Avocado Chipotle Dressing*, topped with 6 slices turkey breast and 1/2 cup shredded lettuce, 1/4 cup cucumbers and 1/4 cup sliced bell pepper. 1 red, 1 green, 1 yellow, 1 orange. | Chipotle Turkey Wrap: 1 small whole wheat tortilla spread with 2 tbsp Avocado Chipotle Dressing*, topped with 6 slices turkey breast and 1/2 cup shredded lettuce, 1/4 cup cucumbers and 1/4 cup sliced bell pepper. 1 red, 1 green, 1 yellow, 1 orange. | |
| Snack | Handful of nuts of choice (1 blue). Snack example if in higher calorie bracket: can add yogurt and fruit with the nuts. Or cottage cheese and fruit. Or apple and 1 tsp nut butter. Etc…. | Handful of nuts of choice (1 blue) | |
| Dinner | Roasted Chicken* with one cup veggies of choice. 1 Red, 1 Green, 1 tsp. | (USE LEFTOVER ROASTED CHICKEN FOR) Toasted Kale Salad with Chicken and Lemon Dijon Dressing* (1 red, 2 G, 1/2 Orange, 1/2 Yellow, 1/2 tsp) | |
| Wednesday | Thursday |
| Container equivalents for 1200-1500 calorie bracket: 4 red (protein), 3 green (veggie), 3 purple (fruit), 2 yellows (carbohydrates), 1 blue (healthy fat), 1 orange (salad dressings and seeds), 3 tsp (oils and nut butters) | |
| Omelet & Oats: 2 eggs cooked with veggie choice in 1 tsp olive or coconut oil. 1/2 cut cooked steel-cut or old fashioned oats topped with 1 cup sliced fruit and sprinkled with cinnamon and vanilla extract. 1 Red, 1 Green, 1 purple, 1 yellow, 1 tsp. | Omelet & Oats: 2 eggs cooked with veggie choice in 1 tsp olive or coconut oil. 1/2 cut cooked steel-cut or old fashioned oats topped with 1 cup sliced fruit and sprinkled with cinnamon and vanilla extract. 1 Red, 1 Green, 1 purple, 1 yellow, 1 tsp. |
| Shakeology + 1/2 frozen banana and 1 tsp almond or peanut butter, blended with water and ice. 1 red, 1 purple, 1 tsp. | Shakeology + 1/2 frozen banana and 1 tsp almond or peanut butter, blended with water and ice. 1 red, 1 purple, 1 tsp. |
| Chipotle Turkey Wrap: 1 small whole wheat tortilla spread with 2 tbsp Avocado Chipotle Dressing*, topped with 6 slices turkey breast and 1/2 cup shredded lettuce, 1/4 cup cucumbers and 1/4 cup sliced bell pepper. 1 red, 1 green, 1 yellow, 1 orange. | Chipotle Turkey Wrap: 1 small whole wheat tortilla spread with 2 tbsp Avocado Chipotle Dressing*, topped with 6 slices turkey breast and 1/2 cup shredded lettuce, 1/4 cup cucumbers and 1/4 cup sliced bell pepper. 1 red, 1 green, 1 yellow, 1 orange. |
| Handful of nuts of choice (1 blue) | |
| Steak Fajitas* (1 red, 1 green, 1 yellow, 1 tsp) | (USE LEFTOVER STEAK FROM FAJITAS FOR) Steak Salad* (1 red, 3 green, 1 blue, 1 orange) |
| Omelet & Oats: 2 eggs cooked with veggie choice in 1 tsp olive or coconut oil. 1/2 cut cooked steel-cut or old fashioned oats topped with 1 cup sliced fruit and sprinkled with cinnamon and vanilla extract. 1 Red, 1 Green, 1 purple, 1 yellow, 1 tsp. |
| Shakeology + 1/2 frozen banana and 1 tsp almond or peanut butter, blended with water and ice. 1 red, 1 purple, 1 tsp. |
| Chipotle Turkey Wrap: 1 small whole wheat tortilla spread with 2 tbsp Avocado Chipotle Dressing*, topped with 6 slices turkey breast and 1/2 cup shredded lettuce, 1/4 cup cucumbers and 1/4 cup sliced bell pepper. 1 red, 1 green, 1 yellow, 1 orange. |
| Handful of nuts of choice (1 blue) (or skip if having a bigger evening meal) |
| Meal of choice! Try to include a protein serving, 1-2 veggie servings, and a healthy fat. |
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