This meal plan is not going to be sexy. Sorry. It’s going to be very simplistic and geared toward fueling your body, not appetite/cravings. I’m going to give you breakfast, lunch, dinner and snack options from a pretty simple list and you get to choose which you’re going to eat.
Please attack your meal planning with the idea of filling up on colorful veggies (sometimes fruit, specifically berries) FIRST, then protein and fats, then lastly carbohydrates. In fact, my advice is to eat a plate full of veggies, then go back for your lean meat and other items. Eat all the cole slaw, sautéed veggies, salad you can stand. Two things are accomplished by doing this. You get your need for texture, crunch, flavor without sacrificing nutrition and your calorie limit. And you get full on the good stuff and not the bad stuff (which also creates a cycle of carbohydrate cravings that never ends). The key is to NOT drench your veggies in ranch, butter and oil and thereby negate the advantage of filling up on veggies. Use light versions of your salad dressing sparingly, just enough for flavor. Don’t go crazy. I am going to provide a really simple alternative to mayonnaise dressing for your tuna salads, chicken salads and cole slaw and I really think you will love it. Also, When I say veggies, I’m not talking corn, potatoes and pinto beans. Those are starches for the most part. I won’t get into the “but beans have protein” conversation here. Just trust me on this.
BE SURE TO CHECK OUT THE RECIPES TAB!!!!
Please note that you can interchange breakfast, lunch and dinner. Mix it up. There is no rule written anywhere that you can’t have oatmeal or eggs for supper instead of breakfast. The only caveat to this is you will naturally need to eat your biggest meal AFTER your workout, not vice versa.
Notice there is no cheese, peanut butter, ranch dressing or bread included in this meal plan for the most part. If it is included, it’s not the kind or the amount you are accustomed to. Please don’t feel like you are being deprived of life, liberty and the pursuit of happiness when these items go away. We need to take them off the table for now until the diet gets straightened out and then those items can be introduced here and there. Please just trust me that they will only sabotage your weight/fat loss efforts right now. I am going to offer some pretty decent alternatives that provide sufficient flavor without the extra calories.
So with all that said, we’re going to start with this menu. I’m a single mom with not a lot of time, so the recipes are going to be pretty simple. Feel free to add your own touch. I realize everyone has different likes/dislikes.
LET’S GO SHOPPING!!!
Here is a starter shopping list for you guys. These are suggestions. If a food is listed that you absolute hate, don’t buy it.
Cruciferous veggies, frozen or fresh (broccoli, cauliflower, cabbage)
Salad mix (large tub)
Spinach salad mix
Cole slaw mix
Bell pepper mix (fresh or frozen)
California blend or Normandy Blend (frozen veggies)
Berries (frozen or fresh)
Low fat mayonnaise
Steel cut oats
Eggs (free range if possible)
Low fat organic plain yogurt
Lowfat or whole organic cottage cheese
Whole Smart chicken
Beef shanks (2-3 large)
Lean Stew Beef
Tuna in water
Canned salmon or fresh salmon
Swai fish (frozen)
Oysters (raw or cooked)
Stevia liquid sweetener
Rice Vinegar (for salad dressing)
Peanut Oil (for salad dressing)
This is not all you will be eating for the week. It’s just the staples. Please note we will not be doing cheese, bread, etc.
Low fat Mayo recipe is basically cutting your LIGHT mayonnaise with half plain nonfat or lowfat organic yogurt. It actually tastes even better and you get calcium and extra protein too!
Last but not least, MAKE SURE YOU READ THIS SIMPLE YET SUPER HELPFUL ARTICLE: