Weekly Meal Plan

Monday, January 6 - Sunday, January 12

January 6, 2020

GROCERY SHOPPING LIST

 

BREAKFAST:

Non Fat cottage cheese - 1/4 cup

Bacon - 2 slices

Avocado - 1/2 avocado

Egg whites - 3 egg whites

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SNACK:

Smoothie:

 

Almond or peanut butter - 1 tbsp

Unsweetened vanilla almond milk - 2 cups

Protein Powder (vanilla) - 1 scoop

Mangos, in pieces - 1/2 cup

Carrtos, grated - 1/2 cup

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LUNCH:

Turkey meatballs with spaghetti sauce:

 

99% fat free ground turkey - 5 oz

Paul Newman - Spaghetti Sauce - 1/2 cup

 

*Season ground turkey to taste. Shape ground turkey into meat balls, place turkey meat

balls in slow cooker. Pour spaghetti sauce in slow cooker, stir meat balls and sauce.

Cook in High for 4 hours

 

"Pasta" made with spaghetti squash:

 

Spaghetti Squash - 6 oz

Saltto taste

Minced garlic - 1 tsp

Grated parmesan cheese - 3 tbsp

 

*Preheat the oven to 375°F and halve squash lengthwise. Use a spoon to scoop out 

and discard seeds from the middle of each half. 

Arrange squash in a 9x13-inch casserole dish, cut sides down. Pour 1/2 cup water

into the dish and bake until just tender, 30 to 35 minutes.

Rake a fork back and forth across the squash to remove its flesh in strands…like spaghetti!

Add cooked "spaghetti" in a casserole with minced garlic, grated parmesan cheese and 

salt to taste. Bake until cheese is melted.

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SNACK:

Apple - 1 apple

Almond or peanut butter - 2 tbsp

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DINNER:

Salmon baked with rosemary and lemon slices, and green salad:

 

Salmon - 5 oz

Lemon slices - 3 slices

Rosemary - 1 tbsp

Salad - Romain and Green Leaf - 2-3 cups

Cucumber, sliced - 1 cup

Carrots, grated - 1/2 cup

Red beets, sliced - 1/2 cup

Light Balsamic Vinaigrette Dressing - 2 tbsp

 

*Bake salmon with salt and pepper to taste. Add rosemary and lemon slices on top

Wrap in aluminum foil and bake at 375F for 25-30 minutes

*Mix romaine lettuce, cucumbers, carrots and beets. Drizzle with dressing.

 

 

 

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Previous Meal Plans

Monday, Sep 21 - Sunday, Sep 27

September 18, 2020

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