Monday, January 3, 2011

My meal plan for the week

Okay, so for those who need ideas of what to eat, here is my meal plan for the week. You may follow with me or take some ideas and add them to your meal plans.
Monday, Wednesday, Friday Meals:
Breakfast: Yogurt Parfait 350 cal.
9 oz nonfat plain greek yogurt
2 TB chopped walnuts
1 c. berries. Mix together and eat up!

Lunch: Black Bean Wrap 450 cal.
1/4 c. mashed black beans, rinsed and drained
2 TB mozzarella cheese
2 tsp. chopped fresh cilantro
1/2 tsp. ground cumin
pinch of cayene pepper.
Mix ingredients and spread onto a whole wheat wrap. Roll up and nuke until heated through about 1 min. Top with 2 TB salsa and serve with 1 tangerine

Snack: Chips and Salsa 200 cal
15 baked tortilla chips
1/2 c. salsa

Dinner: Salmon Salad 400 cal
3 c. mixed greens
1 tomato chopped
1 c. sliced cucumbers
2 tsp. olive oil
2 tsp lemon juice
Mix and top with 2 oz smoked salmon. Serve with 1 slice whole wheat toast spread with 2 tsp almond butter and 1 tsp raw honey

Dessert: Grape Delight 200 Cal
1 c. grapes and 1 mozzarella string cheese

Tuesday, Thursday, Saturday Meals:
Breakfast: Egg and cheese 350 cal
Cook one egg to your liking. Place egg, 1 slice cheddar cheese on a toasted whole grain english muffin. Serve with 1/2 an apple.

Lunch: Soup and Sammy 450 cal
Heat 1 c. low-sodium tomato soup. Spread 1 tsp. mustard on 2 slices of whole wheat bread. Place 2 oz. low sodium turkey breast, 2 slices tomato, 1 slice cheddar cheese, lettuce in between bread.

Snack: Sweet Smoothie 200 cal
Blend 2 TB whey protein powder, 1/2 c. frozen raspberries, 1 c. water, 1/2 c. skim milk

Dinner: Pasta Marinara: 400 cal
Saute 1/2 c. chopped red onion, 1 chopped garlic clove, in 2 tsp olive oil, about 5 min. Add 2 c. chopped tomatoes. Cook 5 min more. Pour sauce over 2 oz whole wheat pasta, cooked according to pkg directions. Top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 c. steamed green beans.

Dessert: Raspberry Dream 200 cal
Mix 4 oz nonfat plain greek yogurt with 1 c. fresh raspberries. Top with 1 sheet of graham cracker, crumbled.

For Sunday I am just eating what ever is left over from the week and skipping the dinner and dessert and doing one free meal.
I hope this has helped out some of you!


  1. Thanks Nat. i love the helpful ideas. i am a huge fan of yogurt, it makes me feel like i am eating ice cream, which is my huge weakness. i never thought to add walnuts to it. Great Idea!
    also, where do you get whey protein powder? these meals sound so yummy i am excited to try them. just need to go shopping tomorrow, thanks again.

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