The Kitcheneer’s Weekly Meal Plan
Im a total geek when it comes to lists. I have lists for everything everywhere, on my desk ( in the form of post-it notes), on my “post-its” on my computer, on the refrigerator, and an infinite list of stuff on my phone. And most of my scribble scrabble means absolutely nothing to anyone but me. But that’s ok. I’ll deal.
I’ve actually been eyeing this planner from Erin Condren for a while. I think it would be perfect to organize my blog, work stuff, meal plans, and dates with the gym.
In my book making your grocery list and your meal plan is step 1 to a new healthier you. So for the first time I will post what Jake and I eat every week to maybe help out some of you who struggle with putting it together.
I usually make my meal plan first then the grocery list. And I usually base my meal plan on what I already have on hand so we save money at the store.
I like to make the vegetables in my meals the star of the show, and then add lean protein, complex carbs, and some fruit to the mix. I also like to balance out my proteins so it doesn’t get boring. Like having tilapia 3 nights in a row… bleh.
The real everyday challenge is to drink at least 70 oz of water! HYDRATE PEOPLE! You will honestly feel better! I didn’t realize how sluggish I was or how dehydrated I was until I started tracking my water intake. I was MAYBE getting 48oz of water per day. To make it easy to track, I bring a water bottle to work and times the number on the bottle by how much I want to drink for the day. So, for this 16oz bottle I need to fill it up at least 5 times throughout the day to meet my quota. It also helps that it’s colorful and cute.
Here is a look at this week’s meal plan:
Breakfast: 1 serving of Sausage and Veggie Egg Bake
Snack: 1 piece of fruit (apple or banana)
Snack: Larabar or 2 tbs hummus and celery and bell pepper sticks
Dinner: Crockpot Very Veggie Minestrone Soup (coming to the blog this week!)
Breakfast: Chocolate “Proats” ( ½ cup of rolled oats, 1 cup of water microwave for 2 minutes then add 1 scoop of chocolate or vanilla protein powder) topped with berries
Snack: 5 oz plain nonfat Greek yogurt with 1 tsp honey and some cinnamon
Lunch: Very Veggie Minestrone Soup
Snack: ¼ cup of unsalted mixed nuts
Dinner: Spaghetti Squash Carbonara ( coming soon!) with 4 ozgrilled chicken
Breakfast:1 serving of Sausage and Veggie Egg Bake
Snack: 1 piece of fruit ( apple or banana)
Lunch: 1 veggie burger ( I like Gardein) and 1 cup steamed broccoli
Breakfast: Chocolate “Proats”
Lunch: Very Veggie Minestrone Soup
Snack: 1 unsalted rice cake with 2 oz of low sodium deli ham ( Applegate) and yellow mustard
Dinner: Asian Flank Steak with Cauliflower rice from the The Performance Paleo Cookbook: Recipes for Training Harder, Getting Stronger and Gaining the Competitive Edge
Breakfast: 1 serving of the Sausage and Veggie Egg Bake
Lunch: Leftover steak on top of spring greens, with shredded carrots, tomatoes, goat cheese, and balsamic vinaigrette
Snack: ¼ cup unsalted mixed nuts
Dinner: La Flaka Salad
After I make this weekly meal plan, I like to make it fun.
I use this app called “Mealboard” it allows you to download your favorite recipes from lots of websites, stores them, extracts the ingredients, and transfers the ingredients to your grocery list!
The only tedious part about it is, you can plug in the prices for all the groceries you buy. That took like an hour or so. But it’s SO worth it! You only need to do it once and when you make your grocery list you can pretty much know how much you are going to spend once you get to the register! How cool is that! I LOVE this app! I pretty much love any app that makes life easier!
So I plug my ingredients I will be using into the MealBoard app and I’m ready to go shopping!
I even make this an arts and crafts project:
I put this magnetic board with the meal plan too, that way we know exactly what’s coming for the rest of the week!
Make your weekly meal plan your own, make it fun! Stay tuned for next week’s meal plan!
What is your meal plan for this week?