Meal Planning: Everybody hates it, but successful people do it. And, quite honestly, after a while it just gets to the point of plugging in your choices into the grid below. This is a sample week - each day is about 1000 calories and 100 grams of protein. The dishes are real "people food" so you can serve them to your family. No supplements, all available at your local grocery... The recipes are all over the internet. A quick search will find these and many many more that you will love - IF you will just taste them.
This is a SAMPLE.. use it as an example and fill it with the foods you prefer
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | ||
| Breakfast | 5 oz Dannon Light and Fit Yogurt 1/3 Cup All Bran Buds 1 oz unsweetened almond milk | Mixed Berry Overnight Oats | 5 oz Dannon Light and Fit Yogurt 1/3 Cup All Bran Buds 1 oz unsweetened almond milk | Mixed Berry Overnight Oats | 5 oz Dannon Light and Fit Yogurt 1/3 Cup All Bran Buds 1 oz unsweetened almond milk | Eggs Baked in Canadian Bacon Cups 1/4 Cup Berries | Eggs Baked in Canadian Bacon Cups 1/4 Cup Berries | |
| Snack 1 | Cinnamon Vanilla Protein Energy Ball | Cinnamon Apple Oat Protein Energy Ball | Cinnamon Vanilla Protein Energy Ball | Cinnamon Apple Oat Protein Energy Ball | Cinnamon Vanilla Protein Energy Ball | Cinnamon Apple Oat Protein Energy Ball | Cinnamon Vanilla Protein Energy Ball | |
| Lunch | 4 oz Albacore Chunk White Tuna 1 Tbsp Good Mayonnaise 1 WASA Multigrain Crispbread | 1'4 Cup Chicken Bacon Swiss Salad 1 WASA Multigrain Crispbread | 4 oz Homestyle Turkey Meatloaf 1/4 Cup Savory Green Beans | 1'4 Cup Chicken Bacon Swiss Salad 1 WASA Multigrain Crispbread | 4 oz. Leftover Chicken from Wednesday 1/4 Cup Cheesy Broccoli Quinoa Casserole | 1 Serving Beefy Mexican Soup (made with 1 cup taco meat) | 1'4 Cup Chicken Bacon Swiss Salad 1 WASA Multigrain Crispbread | |
5
| Snack 2 | 1/4 Cup Berries 1 Baby Bel Light 7 slices Turkey Pepperoni | 1/2 Cup Berries 1 Serving Jack Links Turkey Jerky | 1/4 Cup Berries 1 Baby Bel Light 7 slices Turkey Pepperoni | 1/2 Cup Berries 1 Serving Jack Links Turkey Jerky | 1/4 Cup Berries 1 Baby Bel Light 7 slices Turkey Pepperoni | 1/2 Cup Berries 1 Serving Jack Links Turkey Jerky | 1 Small Gala Apple 1 Baby Bel Light |
| Dinner | 4 oz Homestyle Turkey Meatloaf 1/4 Cup Savory Green Beans | 4 oz Pork Chops w/Creamy Dijon Sauce 1/4 cup steamed Broccoli | 4 oz Baked or Grilled Chicken Breast with any Marinade 1/4 Cup Lima Beans with 1 tsp Butter | 3 oz Cajun Swordfish w/Zesty Tartar Sauce 1/4 Cup Cheesy Broccoli Quinoa Casserole | Taco Salad w/Cheddar and Salsa use 1/3 Cup Meat - reserve 1 Cup for later (Taco Soup) | 4 oz Feta Stuffed Chicken Breast 1/4 cup steamed or roasted Zucchini w/Lemon and Italian Herbs | 4 oz Baked or Grilled Chicken Breast with any Marinade 1/4 Cup Sweet Potato | |
| Snack 3 | 2 Chocolate Chocolate Chip Protein Cookies | 5 oz Dannon Light and Fit Toasted Coconut Vanilla Greek Yogurt 1 Tbsp Semi-sweet Mini-Chocolate Chips | 1 Serving Chocolate Cheesecake Protein Pudding | 5 oz Dannon Light and Fit Toasted Coconut Vanilla Greek Yogurt 1 Tbsp Semi-sweet Mini-Chocolate Chips | 1 Chocolate Chocolate Chip Protein Cookie | 5 oz Dannon Light and Fit Toasted Coconut Vanilla Greek Yogurt 1/3 Cup All Bran Buds 1 oz Unsweetened Almond Milk | 5 oz Dannon Light and Fit Toasted Coconut Vanilla Greek Yogurt 1 Tbsp Semi-sweet Mini-Chocolate Chips |
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