Tuesday, October 20, 2009

Meal Plan Week 1


Monday: Meal-1 Protein shake, Meal-2 Cream of wheat with apple sauce, Meal-3 homemade protein bar, meal-4 chicken wrap, Meal-5 Sting cheese and a fruit of choice, Meal-6 Fajitas


Tuesday: Meal-1 Protein shake, Meal-2 Oatmeal, Meal-3 homemade protein bar, meal-4 soup, Meal-5 Sting cheese and a fruit of choice, Meal-6 Lemon pepper salmon or chicken, flavored brown rice and streamed broccoli

Wednesday:Meal-1 Protein shake, Meal-2 high fiber cereal, Meal-3 homemade protein bar, meal-4 Sandwich, Meal-5 Sting cheese and raw veggies, Meal-6 enchiladas

Thursday:Meal-1 Protein shake, Meal-2 2 egg whites, 1 whole egg and homemade or healthy salsa with wheat toast, Meal-3 nuts and fruit, meal-4 chicken wrap, Meal-5 with cottage cheese and powder ranch dressing dip and raw veggies, Meal-6 grilled chicken kabobs with sweet potato.

Friday:Meal-1 Protein shake, Meal-2 high-fiber cereal, Meal-3 nuts and fruit, meal-4 soup, Meal-5 with cottage cheese and powder ranch dressing dip and raw veggies, Meal-6 BBQ chicken corn and mixed veggies

Saturday:Meal-1 Protein shake, Meal-2 2 egg whites, 1 whole egg and homemade or healthy salsa with wheat toast, Meal-3 nuts and fruit, meal-4 cooked chicken, black beans, corn, brown rice and lemon squeezed on top, Meal-5 with cottage cheese and powder ranch dressing dip and raw veggies, Meal-6 Leftovers

Sunday:Meal-1 Protein shake, Meal-2 high fiber cereal, Meal-3 protein bar and fruit (berries if possible), meal-4 chicken, black beans, corn brown rice and lemon, Meal-5 -6 crock pot Italian dressing chicken with barley or brown rice and a green veggie and fruit.

***Go ahead and replace anything homemade with store bought. Protein bars for example. I just like to save money and use what is in my garden and food storage. Also I buy extra snacks for the kids, especially right when they get home from school. An after school snack for us is usually a cupcake paper full of raisins, peanuts and gold fishy's. I also use up cereal that way to if I got cherrios on sale for example I will stick that in there. I do chocolate milk with my kids as well as regular milk. I am a believer in it, but do as you know your family needs.

Make ahead of time:
Cook chicken breast for the week in crock pot a head of time with chicken bullion sprinkled throughout. Remove all visible fat. Cook on low until done. place in large plastic bag or small baggies and use throughout week..
Soak Brown Rice for at least 3 hours and also cook for the week.
Home made Protein bars- 4 1/2 cups rolled, oats,1/2 cup all-purpose flour, 1 scoop vanilla protein powder, 1/2 cup wheat flour, 1 teaspoon baking soda, 1 teaspoon vanilla extract, 1/3 cup butter, softened, 1/3 cup of apple sauce, 1/2 cup honey, 1/3 cup packed brown sugar, 1/3 cup rice crispys cereal, (optional) 2 cups miniature semisweet chocolate chips. Mix and press ingredients to bottom of cookie sheet, cook at 325 for 18-22 minutes. Let cool 10 min cut with pizza cutter and store separated in baggies or wrapped.

Recipes:
Protein shake- 1scoop chocolate protein shake, 6 strawberries, 1/4 cup of whatever high fiber cereal you are eating that week or oats, 6 ice cubes, 1/2 cup water. or 1 scoop vanilla powder, 6 ice cubes, 1/3 cup oats, 1/2 banana, 1/2 cup water.
Chicken wrap-low fat flour tortilla, cucumbers, sprouts, cooked chicken, tomatoes, romaine lettuce, and seasoning salt or lime squeezed on top. (low fat cheese if you are not concerned about adding calories)
Fajitas-Cook chick
Cream of wheat and apple recipe- Cook 2 tbls cream of wheat, 2 tbls oats and 1/4 cup of water at least and microwave for 3 minutes. Microwave apple sauce or 1/4 cut apple for 20 seconds. Mix together add packet of apple cider mix if desired. This idea came from meals made by www.Kristiapproved.com
Fajitas- Spray pam on frying pan- All veggies are cut in strips, saute (except without butter) cut onions, green peppers, mushrooms, zucchini, and add tomatoes at end so they don't over cook, add cooked chicken and add chicken bullion and taco seasoning. Serve on low fat flour tortillas or corn tortillas with low fat cheese and low fat sour cream and low sugar or homemade salsa and Romain lettuce.
Soup- Choose a low calorie, low sodium soup of choice, eat with veggies or a low fat cracker.
Lemon pepper salmon- Thaw a frozen salmon steak and sprinkle lemon pepper and lemon juice on each side, cook according to microwave directions (ours takes 7 minutes)
Enchiladas- mix Cooked chicken, low fat cheese, low fat cream of chicken soup Optional for calories)and 1/4 cup green enchilada sauce. Warm together in pan place mixture in corn tortillas cover sparsely with low fat cheese and green enchilada sauce. cook for 20 minutes.
Grilled chicken kabobs- cut in chunks raw chicken, zucchini, onions, green peppers, olives, artichoke hearts, marinate in half teryaki sauce and fat free Italian dressing then place on kabobs. Broil make sure to turn often or don't place on kabobs and cook in greased dish. Serve with pineapple.
Crock pot Italian chicken- In crock pot place half a packet of fat free dry Italian dressing, cook on low all day, when close to serving time use 1 can fat free low sodium cream of chicken and 1/4 block low fat cream cheese, 1/4 cup sour cream. switch to high and let contents blend and warm. Serve over brown rice or barley. ***Attention this is not one of the healthier meals so you can supplement this for one of your own healthy meals. For me it is super easy for Sunday and We watch portion sizes carefully.

Happy Healthy Eating!

- Susan

For my FREE clean eating meal plans please go here and enter your name and email.  You will be sent my printable pdf files with the shopping lists, bulk prep, meal plan and the recipes! 

1 comment:

Sara ;) said...

Me and my hubby have been talking about renovating our lives for some time now! You've got a great meal plan, and I'm really excited about trying a couple of your recipes! Thanks for sharing all of your great ideas!

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