Meal Plan: May 24-30

This multi-cultural meal plan this week includes Asian, Greek, Italian, Mexican and French!  Don’t feel like planning your own menu this week?  Give this one a try.  I’ve planned out breakfast, lunch, snacks and dinner!

Meal Plans: May 24-May 30

Monday (approx 1450 cal. and 53 grams of fat):

Breakfast:   1 serv. oatmeal with 1 oz nuts, ½ c. berries, ½ c. milk and coffee with Stevia and milk

Snack:  1 serv. Fruit

Lunch:  2 slices of whole wheat bread w/ 1 tbsp PB & 1tbsp. natural jam, ½ yogurt and 1 serv. fruit

Snack:  1 serv. veggies, 1 oz. cheese, coffee w/Silk & Stevia

Dinner:  1 serv. tilapia w/ 1 c. stir fry veggies, and  ½ c. brown  rice

Tuesday (approx 1550 cal. and 53 grams of fat):

Breakfast: 2 pieces toast, w/ 1 tbsp PB & 1tbsp. natural jam, ½ c yogurt and 1 serv. fruit

Snack:   1 serv.  Fruit

Lunch:  1 c. left over stir fry veggies, ½ c. rice w/ ½ chicken breast

Snack:  ½ c. carrots, 1 oz. cheese, coffee w/Silk & Stevia

Dinner:  Spinach, Pasta and Walnut Salad (See Recipe) , 1 c. milk

Wednesday (approx 1500 cal. and 50 grams of fat):

Breakfast:   1 serv. oatmeal with 1 oz nuts, ½ c. berries, ½ c. milk and coffee with Stevia and milk

Snack:  1 serv.  fruit

Lunch:  ½ c. yogurt, 1 serv. fruit and ½ c. granola

Snack:  ½ c. veggies, 1 oz. cheese, coffee w/Silk & Stevia

Dinner:  Greek Salad (1 c. cooked couscous, 2 tbsp. hummus, 1 oz feta cheese, ½ c. cucumbers, ¼ c. tomatoes) 1 c. Romaine and 1 c. milk

Thursday (approx 1530 cal. and 65 grams of fat):

Breakfast:  2 eggs , tomato and spinach sandwich,  1 serv. fruit and c. milk

Snack: 1 serv. fruit

Lunch: Left over Greek Salad

Snack:  ½ c. yogurt and 1 serv. veggies, coffee w/Silk & Stevia

Dinner:  Tacos w/ 2 hard taco shells, ½ c. black beans, ½ avocado, 1 c. romaine, ¼ c. diced tomatoes, 2 tbsp. sour cream, and ¼ c. salsa.

Friday (approx 1410 cal. and 65 grams of fat):

Breakfast:  1 serv. Oatmeal with 1 oz nuts, ½ c. berries, ½ c. milk and coffee with Stevia and milk

Snack:  1 serv. fruit

Lunch:  Left over Black Bean and Avocado Taco Salad

Snack: ½ c. yogurt, 1 serv. veggies, coffee w/ Stevia and Silk

Dinner: Spaghetti (1/2 c. whole wheat pasta, ½ c. marinara, 2 oz. extra lean ground beef) and 1 c. veggies

Saturday (approx 14170 cal. and 56 grams of fat):

Breakfast:  1 Oatmeal Cinnamon Raisin Waffles (See Recipe) w/ peanut butter and 1-2 serv. fruit, and 1 c. milk

Snack:  1 serv. fruit

Lunch: Open-face tuna melt sandwich (2 slices whole wheat bread, 1 can tuna fish, 1 oz cheese, 4 slices tomatos) w/ 1 serv. veggies

Snack:  Coffee w/ ¼ c. milk and Stevia

Dinner:  2 Ham and Cheese Beer Batter Crepes (See Recipe) w/ salad (1 c. romaine, tomatoes, 1 tbs. dressing)

Sunday (approx 1525 cal. and 46 grams of fat):

Breakfast: 2 slices toast w/ 1 tbsp PB & 1 tbsp jelly and 1 c. milk

Snack:

Lunch:  1 c. Chicken noodle Soup (store bought or homemade), 5 saltine crackers, 1 c. romaine w/1 tbsp dressing and 1 serv. fruit

Snack:  1 serv. fruit and 1 serv. veggies

Dinner:  Panini (2 slices of bread w/  2 tbsp. Hummus, ¼ c. spinach, 1 oz feta and 4 slices of tomatoes)

Dessert:  ½ c. yogurt and 1 serv. fruit

Grocery List

*Note: My meals are fixed for one sometimes two people.  Adjust amount accordingly.

Meat: Beef, ham from deli, eggs, tilapia

Produce: Oranges, Apples, Bananas, Carrots,  Cucumbers,  Broccoli, Onions, Spinach, Tomatoes, Romaine, 1 Avocado, Garlic, Celery

Bulk: Oatmeal, walnuts, sesame seeds, granola, whole wheat egg noodles, whole wheat rotini

Dairy: Milk, Yogurt, White cheese, Silk, feta, sour cream

Other: Stevia, Strawberry Jam, chickpeas, wraps, 1 can beer, 2 cans diced tomatoes, 2 cans chicken broth, soy sauce, whole wheat bread, taco shells,

Frozen: Berries

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8 Responses to Meal Plan: May 24-30

  1. little (A) says:

    I love the new header… Looks good. So does the meal plan

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