My Weekly Meal Plan
In order to set yourself up for success on the nutrition aspect, it is important to PREPARE YOURSELF!! This way, there is NO chance for failure! What I do is look at my work schedule, since I do work part time, and revolve my meals around that, along with what other plans I have for the week that could interfere. I make my meals on a weekly schedule and I usually make it on a word doc (you can use a peice of paper also) and put that right where you have easy access to view it such as your fridge! This also will help when you are having those food cravings and want to go off of your schedule.
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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7 am
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Egg beaters with red/green peppers, ¼ c oatmeal with 1 tbsp pb2
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shakeology
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Egg beaters with red/green peppers , ¼ c oatmeal with 1 tbsp pb2
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shakeology
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½ c oatmeal with 2 tsbp flaxseed pb
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Egg beaters w red/green pepp in a whole wheat wrap
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Egg beaters w red/green pepp in a whole wheat wrap
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10 am
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1 low fat string cheese 1 oz cinnamon almonds |
2 rice cakes w 1 tbsp flaxseed pb
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Red/green raw peppers with hummus
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1 small banana w 1 tbsp pb
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Apple w 1 tsbp natural pb
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shakeology
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shakeology
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1pm
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4 oz grilled chicken on spinach with feta ,dried cranberries, walnuts, onion, oil and vinegar dressing
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Apple w flaxseed pb, almonds
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Spinach salad w /4 oz salmon, peppers, feta, vin and oil
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Grilled chicken salad with spinach, feta cheese, dried cranberries, walnuts, onion, oil and vin dr.
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Grilled shrimp w brown rice cooked w/peas/carrots/ 1 egg w low sodium soy sauce
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Grilled shrimp w brown rice w/peas/carrots/ 1 egg w low sodium soy sauce/ steam fresh zucchini
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Sweet potato ff 4 oz turkey burger, steam fresh zucchini
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4pm
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2 rice cakes with 2 tbsp flaxseed naturally more pb
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4 oz salmon with fresh green beans ½ c cooked brown rice w/1 tsp low sodium soy sauce
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Shakeology w/1 tbsp flaxseed pb, 1 tbsp choco pb2
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Grilled chicken wrapped in lettuce with fat free cheese
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Chicken with red/green peppers, spinach salad
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Spinach salad w turkey burger, reg/green pepp, ff shredded cheese, 1 tbs greek yogurt , salsa
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Spinach salad with turkey burger, red green peppers, low ff shredded cheese salsa and 1 tbs greek yogurt
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7pm
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Shakeology
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Hummus w/red and green peppers
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Cocoa almonds w. 1 string cheese
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1 string cheese cinnamon almonds
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shakeology
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1 string cheese, 1 oz almonds
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2 rice cakes w 1 tbsp pb
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9pm
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1 ff string cheese
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1 rice cake w 1 tbsp pb
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Cocoa almonds/string cheese
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Don’t forget to get enough WATER that your body needs each day!! Remember, take your body weight and divide by 2! For instance, if you weigh 120, divide by 2 and your daily intake for water should be 60 oz!