Weekly Meal Plan

Monday December 16 - Sunday, December 22

December 13, 2019

GROCERY SHOPPING LIST

 

BREAKFAST:

Egg Whites, Blueberry & Oats Muffins:

 

Natural Oatmeal - 1/2 cup dry

Egg Whites - 4

Blueberries - 1/4 cup

Spices - Cinnamon, ground - dash

Vanilla extract - 1 tsp

Splenda - 1 packet

 

*Blend all ingredients and bake in muffin tins at *350F for 20 minutes. 

*Grab and go, have them with a cup of coffee or energy tea.

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SNACK:

Rice cakes with Nut butter on top and Protein shake in water:

 

Quaker - Original Rice Cake - 2 cakes

Peanut or Almond butter (Natural) - 2 tbsp

Protein powder - 2 scoops

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LUNCH:

No-bun burger, wrapped in lettuce & Cucumber Sticks seasoned with Tajin on the side:

 

Extra Lean Ground Beef  - 4 oz

Avocado - Haas, Medium - 1/2 piece

Low Fat Mozzarella Cheese - 1 slice

Romain Lettuce - 4 leaves

Cucumber, peeled, raw - 1 cucumber

Tajin - Classico Seasoning- Low Sodium - dash

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SNACK:

Quick and easy midafternoon snack:

 

Reduced Fat Mozarella String Cheese - 2 sticks

Beef Jerky- Original, Natural Style - 1 oz

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DINNER:

Spinach and cheese stuffed chicken:

 

Chicken Breast fillets - 3 oz

Cream cheese, low fat - 1 tbsp

Spinach - 1/2 cup

 

Veggies stir fry:

Carrots, chopped - 1/2 cup

Yambean (jicama), chopped - 1/2 cup

Zucchini - chopped - 1/2 cup

Oil - Sesame - 1 tbsp

Spices, ginger, ground - dash

 

*Stuff chicken breast fillets with cream cheese and spinach, bake for 30-35 minutes, or until cooked

*In a wok pan, mix all vegetables and sesame oil, add ground ginger.

 

 

 

 

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Previous Meal Plans

Monday, July 6 - Sunday, July 12

July 3, 2020

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