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One-Day Food Prep
Planning
your weekly menu will help you stay on track. Being prepared is the best defense
against unforeseen situations. It's so easy to go off track, isn't it? With all
your food prep done, though, you can stay in control. From breakfast to snacks
to lunch and dinner, your plan will help you reach your goals!
So let's get to it! It's time to plan the menu for the coming week... If you receive store mailers, coupons or that kind of thing, gather them together with your cookbooks/magazines, etc. and plan out what you'll eat and when. Because I do my food prep on Sundays, my sample plan here begins with Sunday dinner...
[note... even if I don't always have snack 3, I prepare for it - if I have it planned out, I won't veer off into the kids' chocolate or whatnot].
Sample Menu
Sunday:
Dinner -
Enchilasagna &
Salad
Snack 3 (if needed) -
protein ice cream with berries
Monday:
Breakfast -
Oatmeal with
protein powder, ground flax seed & 1/2 cup berries
Snack 1 - 2 hard boiled eggs & an apple
Lunch - 4 oz grilled chicken breast, 2 cups
steamed veggies, 1/2 cup
brown rice
Snack 2 - 6 oz greek yogurt with 1/2 cup fruit & almonds
Dinner - Mini Chicken Loaves
with steamed zucchini &
yellow squash
Snack 3 (if needed) - 4 scrambled egg whites & 2 Tbsp salsa or 2 cups
clean popcorn
Tuesday:
Breakfast -
Oatmeal with
protein powder, ground flax seed & 1/2 cup berries
Snack 1 - Mini Chicken Loaf & apple
Lunch - Thai Wrap and a fruit
Snack 2 - 1/2 cup cottage cheese with sliced veggies
Dinner - Tacos
Snack 3 (if needed) - 4 scrambled egg whites & 2 Tbsp salsa or 2 cups
clean popcorn
Wednesday:
Breakfast -
Oatmeal with
protein powder, ground flax & 1/2 cup berries
Snack 1 - 2 hard boiled eggs & apple
Lunch - 4 oz grilled chicken breast, 2 cups
steamed veggies & 1/2 cup
brown rice
Snack 2 - Mini Chicken Loaf & 1 oz pistachios (in shell)
Dinner - Taco Salad
Snack 3 (if needed) - 1/2 cup greek yogurt with 1/4 cup berries
Thursday:
Breakfast -
Oatmeal with
protein powder, ground flax seed & 1/2 cup berries
Snack 1 - 2 hard boiled eggs & an apple
Lunch - Mini Chicken Loaves with
steamed zucchini/yellow squash & 4 oz
potato
Snack 2 - 6 oz greek yogurt with 1/4 cup granola
Dinner - Stuffed Eggplant & half cup brown rice
Snack 3 (if needed) - 4 scrambled egg whites & 2 Tbsp salsa
Friday:
Breakfast -
Oatmeal with
protein powder, ground flax seed & 1/2 cup berries
Snack 1 - 2 hard boiled eggs & an apple
Lunch - 4 oz grilled chicken breast, 1/2 cup brown rice, 2 cups
steamed zucchini/yellow squash
Snack 2 - Mini Chicken Loaf & raw veggies
Dinner - Date night!! This is my weekly treat-meal
Snack 3 (if needed) - 1/2 cup low-fat cottage cheese with 1/4 cup berries
Saturday:
Breakfast -
Oatmeal with
protein powder, ground flax seed & 1/2 cup berries
Snack 1 - Mini Chicken Loaf with apple
Lunch - Wrap: 4 oz grilled chicken breast, sliced/shredded veggies &
mustard
Snack 2 - 2 hard boiled eggs & sliced cucumber
Dinner - Maple Soy Glazed Steak,
steamed asparagus, 1/2 cup brown rice
Snack 3 (if needed) - 2 cups
clean popcorn
So here's what we've got....
Breakfasts: oatmeal w/protein powder, flax & berries
Snacks: mini chicken loaves, greek yogurt, cottage cheese, berries,
scrambled egg whites, salsa, sliced veggies,
almonds, apples, grilled chicken breast, hard boiled eggs, clean popcorn
Lunches: mini chicken loaves, grilled chicken, steamed veggies,
brown rice, wraps, salad
Dinners: Enchilasagna, Chicken Loaves, Tacos, Taco Salad, Stuffed
Eggplant, Maple-Soy Glazed Steak, plus salad, steamed veggies, brown rice.
Who said you had to eat the same food over and over? Not me! :-) Though, sometimes that's helpful, too, so don't be afraid to try it - Plan out one day breakfast through snack 2 (and snack 3) and repeat it every day for a week - it makes planning super simple. The next week, switch it up. Here's an idea of how that would look...
Breakfast: oatmeal with protein powder, ground flax, 1/2 cup berries
Snack 1: 2 hard boiled eggs & apple
Lunch: 4 oz grilled chicken, 2 cups steamed veggies, 1/2 cup brown rice
Snack 2: 6 oz greek yogurt, 1/4 cup granola, 1/4 cup berries
Dinner: 4 oz grilled chicken, 2 cups steamed veggies
Dinner 2: 4 oz grilled chicken, 2 cups salad with salsa as dressing
Dinner 3: 4 oz grilled chicken in a wrap with a salad
Dinner 4: 4 oz grilled chicken, mixed with 2 cups steamed veggies & sprinkled
with 1 Tbsp feta cheese
Dinner 5: 4 oz grilled chicken, mixed with 1 cup whole grain pasta, tomato sauce
and 1 Tbsp parmigiano-reggiano cheese and a 2 cup salad with lemon juice or
balsamic vingar.
Sample Grocery List Sample Prep Sample Cooler Back to Main
Bonus: Food Tips & Products
