Monday, January 10, 2011

Week 2 meal plans

So here are my meal plans for week 2. Some things are being repeated from week 1 because I am a picky eater and some of the foods from Jillian Michaels meal plan from the Self Magazine just doesn't sound good.
Mon, Tues, Wed. meals:
Breakfast: Berry Smooth 350 cal
Blend 1/2 c. berries, 1/4 c. rolled oats, 1c. So Delicious coconut milk, 3 TB whey protein powder. Add water to thin or ice to thicken.

Lunch: Homemade Pizza 450 cal
Top 2 halves of a whole wheat english muffin each with 1/2 c. chopped tomatoes, 1/4 c. shredded mozzarella cheese. Broil until cheese melts. Serve with 1 c. grapes, and 3 Brazil nuts.

Snack: Nutty Nanner 200 cal
Spread 1 banana ( or apple) with 1 TB almond butter

Dinner: Two Bean Chili 400 cal
Saute 1/2c. chopped onion in 1 tsp olive oil about 5 min. Stir in 1c. chopped tomatoes, 1/2 c. black beans (drained and rinsed), 1/2c. kidney beans (drained and rinsed), 1/2c. water, 1 tsp chili powder, 1/2 tsp ground cumin. Simmer, stirring occasionally, 15 min. Top with 3 TB cheddar cheese, shredded and 2 tsp chopped fresh cilantro.

Dessert: Grape Delight 200 cal
1 c. grapes (I like mine frozen) and 1 string cheese.

Thurs, Fri, Sat meals
Breakfast: Honeyed Waffles 350 cal
Spread 2 tsp. almond butter, 2 tsp raw honey on 2 toasted frozen whole grain waffles. Top with 1/2 banana, sliced.

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

Snack: Veggies and Dip 200 cal
1/4 c. hummus, 15 baby carrots, and 1 c. sliced cucumbers.

Dinner: Steak and Squash 400 cal
Cut 1 spaghetti squash in half. Discard seeds. Place on baking sheet rind side up, bake for 45 min @ 375 degrees. Run fork from top to bottom to seperate strands. Saute 1/2 c. chopped red onion in 1 tsp. olive oil with 1 chopped garlic clove for 5 min. Add 2c. chopped tomato. Cook until a sauce thickens. Pour sauce over squash. Top with 2 TB chopped fresh basil. Serve with 3 oz. flank steak, broiled 7 min, turn once.

Dessert Fun Fondue 200 cal
Mix 1 TB almond butter with 1 tsp. raw honey in a bowl. Nuke 20 sec. Serve with 1/2 banana, sliced; 1/2 apple, sliced.

1 comment:

  1. Thank you Nat. I appreciate the meals ideas. I pick some and add my own so it works perfect. :)