Weekly Meal Plan

Monday, January 13 - Sunday, January 19

January 10, 2020

GROCERY SHOPPING LIST

 

BREAKFAST:

Breakfast casserole with sausages, mix all ingredients and bake:

 

Sausage, Italian, turkey - 2 oz

Sweet potato,  cubes - 1 cup

Onions,chopped - 1/2 cup

Bell Pepper -chopped - 1/2 cup

Minced Garlic - 1 tsp

Unsweetened Almond Milk - 1/3 cup

Whole eggs - 2 whole eggs

Egg Whites - 3 egg whites

________________________________

SNACK:

 

Tuna in Water - 1 can

Hass Avocado - 1/2 avocado

Salad greens - Mixed Greens - 2 cups

Oil - Olive - 1 tbsp

Vinegar - 2 tbsp

________________________________

LUNCH:

Lemon-Rosemary Chicken:

 

Chicken Breast - 4 oz

Onions,  chopped - 1/2 cup

Rosemary - 1 tsp

Carrots, chopped - 1/2 cup

Lemon juice - 4 tbsp

*rub all ingredients on chicken and bake in aluminum foil

 

Mushroom soup:

 

Mushrooms,  pieces or slices - 1 cup

Shallots - 1 tbsp

Thyme - 1 tsp

Parsley - 1 tsp

Chicken broth (low sodium) - 1 cup

*Cook mushrooms, shallots in a pan (use cooking spray). Use salt and peper to taste.

Then add all ingredients to chicken broth and boil for 1 minute.

__________________________________

SNACK:

Fage Greek Yogurt 0% Fat - 1 cup

Berries (mixed) - 1 cup

Mixed Nuts - 1 oz

__________________________________

DINNER:

Egg whites omelette:

 

Zucchini - 1 cup

Avocado - 1/2 avocado

Onions, chopped - 1/2 cup

Egg Whites - 5 egg whites

*Whisk all ingredients and cook in the microwave. Use a microwavable egg cooker.

 

 

 

Please reload

Previous Meal Plans

Monday, Sep 21 - Sunday, Sep 27

September 18, 2020

1/10
Please reload

Follow Me
  • Grey Facebook Icon
  • Grey Twitter Icon
  • Grey Instagram Icon
  • Grey Pinterest Icon