Weekly Meal Plan

Monday, December 30 - Sunday, January 5

December 27, 2019

GROCERY SHOPPING LIST

 

BREAKFAST:

Egg and vegetable muffins, mix all ingredients and bake in muffin tins:

 

Whole Eggs - 2 eggs

Egg Whites - 3 egg whites

Mushrooms - pieces or slices - 1/2 cup

Spinach - 1 cup

Minced Garlic - 1/2 tsp

Onions, chopped - 1 tbsp

Oil - Olive - 2 tbsp

*Use cooking spray in your muffin tins

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SNACK:

 

Cashew nuts - 1 oz

Plain Non-Fat Greek Yogurt - 6 oz

Blueberries - 1/2 cup

Banana - 1/2 banana

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LUNCH:

 

Pulled pork, add all ingredients in Slow Cooker. Bake yam separately:

Pork loin - 5 oz

Onions, chopped - 2 tbsp

Minced Garlic - 1/2 tsp

Paprika - 1 tsp

Vinegar, cider - 1 tbsp

Tomato Paste - 2 tbsp

Mustard, yellow - 1 tsp

Sauce, worcestershire - 1 tbsp

Beef Broth - 1/4 cup

Baked Yam - 1/2 yam

Tip: you can stuff your yams with the pulled pork

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SNACK:

 

Peanut or almond butter - 1 tbsp

Apple - 1 medium

Whey Protein Powder - 1 scoop

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DINNER:

Fish cooked in coconut oil, season to taste:

 

Fish-cod, halibut or tilapia - 6 oz

Coconut oil - 1 tbsp

Steamed veggies (except potato) - 1 cup

 

 

 

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Previous Meal Plans

Monday, July 6 - Sunday, July 12

July 3, 2020

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