Sunday, July 17, 2011

Weekly Menu

I thought this week I'd show you my weekly menu. I've been having a hard time sticking to the plan, just cause no matter what it is I have a hard time sticking to it and keeping motivated. So this is what I came up with for this week. I've also changed the plan a little bit to have 3 meals and 3 snacks all spread to be within 2-3 hours of each other.  Be sure to drink a full glass or bottle of water with each meal and one 30 minutes before and one after your workout.  That will help get the 8 glasses of water in.

I hope you can get a few meal ideas from this! And Please, PLEASE share yours! I love cooking new things!

*the number of exchanges for each meal are listed beside each one*

Breakfast: 1 carb, 1 protein, 1 fruit, 1 fat, 1 milk
  • Vanilla Protein Shake made with Milk, blended with banana. A slice of toast with Peanut Butter
  • English muffin with butter, 1 egg, cheese, 1 apple
  • Smoothie made with milk, vanilla protein powder, banana, peanut butter, and 1 tsp honey
  • Egg sandwich on English muffin with 1 T mayo, and yogurt mixed with strawberries
  • Yogurt with a peach and granola, handful of almonds
  • Yogurt with pumpkin, walnuts and granola
Snack 1: 1 carb, 1 vegetable
  • Baked tortilla chips, salsa
  • Rice and broccoli
  • bell pepper and corn
  • mix of corn and Tomatoes
  • Mix of black beans and bell peppers.
Lunch: 2 carbs, 2 meats, 1 veg, 1 fruit, 1 fat, 1 milk
  • Salad with croutons, chicken, ranch, tomatoes and cheese
  • salad with tuna, ranch, tomatoes, cheese, croutons
  • tuna salad sandwich (1 can tuna with 1 T mayo) Lettuce, celery; banana smoothie (1 c milk with 1 banana--or 1 serving of any other fruit)
  • French Onion Soup topped with a Toasted, cheesy English muffin. (spread english muffin with 1tsp butter and cheese place under broiler until cheese is slightly browned and bubbly, sprinkle with a little garlic salt); Banana
  • Turkey Sandwich with Mayo, mustard, lettuce; yogurt with peach
  • 2 tacos (with leftover fajita meat) with tomato, cheese, meat, lettuce and sour cream
Snack 2 (this is a hard one lol): 1 meat, 1 veg
  • Almonds and Broccoli Flourettes
  • Ham (lunch meat) and Cauliflower
  • peanut butter and celery
  • hummus and carrots (hummus also counts as a carb you'll have to pull from somewhere else--most likely dinner)
  • Slice of Turkey Sandwich meat, tomato
Dinner: 3 carbs, 2 meats, 2 veg, 1 fruit, 2 fats
  • White Chicken Chili (made from McCormick Seasoning mix, just follow recipe on package) with crackers (6), cheese, bell pepper and tomato
  • Hamburger helper with green beans, carrots and watermelon
  • Whole Wheat Spaghetti with ground turkey, sauce, mushrooms, onions (cook the mushrooms and onions with the meat as you're browning it, add the sauce while the noodles are boiling). Strawberry shortcake.
  • Turkey Meatloaf with mac and cheese, green beans (I'll get the recipe posted soon. Veggies are cooked into it so I only added one). strawberry shortcake for dessert (slice of angel food cake, sugar free cool whip, strawberries)
  • Baked Fish, Mac and Cheese, sweet potato fries, cauliflower. Cantaloupe
  • Chicken Fajitas with onion, bell pepper, sour cream, beans and strawberries
  • Hibachi chicken, fried rice, watermelon
Snack 3: 1 milk, 1 fruit, 1 carb
  • Yogurt with granola and strawberries
  • Smoothie: 1 cup milk, 1 tsp honey, 1 fruit of any kind (Ice can be added if your blender can handle it)
  • Strawberries with slice of angel food cake and yogurt
  • Whole grain cereal (look for one not loaded with sugar or high fructose corn syrup and with no partially hydrogenated oils!), with milk, add fruit of your choice
  • Strawberry shortcake with REAL whipped cream, just measure carefully, go sugar free or sweeten with stevia. You'll have to take a fat from somewhere else that day
Alright, so that's it for the week! Who said you have to starve to eat healthy? Like I said before, please let me know what your meal ideas are! I'm so unoriginal when it comes to ideas lol. I'll get more recipes added to the recipes page for the ones not linked on here.

You can email me at if you'd like a copy of my grocery list.

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