Meal Plan: May 31-June 6

This week’s menu combines my heritage: American/Italian, including tuna salad sandwiches, Stuffed Mancicotti and Italian Ciabatta Bake!  Enjoy.  🙂  I know I will.

Monday (approx 1550 cal. And 65 grams of fat):

Breakfast:   2 egg omelet (with 1 serv. Cheese, ¼ c. tomatoes, ¼ c. spinach, 1 small mushroom, tbsp. onions, and ¼ c. salsa), 1 slice whole wheat bread, 1 c. milk, Coffee and Stevia

Snack:  1 serv. fruit

Lunch:  Pita Bread Pizza (w/ ¼ c. marinara, 1 oz. cheese, 4 slices tomatoes, and basil), romaine salad w/ 1 tbsp. dressing.

Snack:  1 serv. fruit

Dinner:  I’m eating dinner out with my honey.  Suggested meal :  1 serv. BBQ Chicken, Corn on the Cob and 1 serv. of green veggies.

Tuesday (approx 1500 cal. and 59 grams of fat):

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

Snack:  ½ c. yogurt and 1 serv. fruit

Lunch:  1 c. chicken noodle soup (homemade or store bought), 1 c. romaine, 1 tbsp. dressing, 5 saltine crackers and 1 serv. fruit

Snack:  1 serv. cheese, 1 serv. veggies, coffee and 1 serv. Silk

Dinner:  Deceptively Delicious Tuna Salad Sandwich (See Recipe), 1 serv. veggies

Wednesday (approx 1569 cal. and 50 grams of fat):

Breakfast:   ½ c. yogurt, 2 serv. fruit, ½ c. granola, 1 piece of toast with 1 tbsp jam

Snack:  1 serv. fruit

Lunch:  Left over Tuna Salad Sandwich and 1 serv. veggies

Snack:  1 serv. cheese, 1 serv. veggies, coffee and 1 serv. Silk

Dinner:  Huevos Rancheros (See Recipe), 2 serv. cooked veggies and 1 c. milk.

Thursday (approx 1600 cal. and 50 grams of fat):

Breakfast:   2 Oatmeal and Raisin Waffles see recipe (or frozen whole wheat waffles) w/ peanut butter and 1 serv. fruit, and 1 c. milk

Snack:  1 serv. fruit, coffee with 1 serv. Silk and Stevia

Lunch:  Grilled Chicken Salad (1 c. romaine, ½ c. spinach, 1 serv. carrots, 1 tbsp. onions, ½ c. tomatoes, ¼ c. green peppers, ½ chicken breast, 1 tbsp. dressing) and  1 serv. whole wheat bread.

Snack:  ½ c. yogurt and 1 serv. fruit

Dinner:  Italian Ciabatta Bake (2 oz. Ciabatta bread baked w/ 1 serv. mozzarella, 6 slices tomatoes, basil and drizzle of olive oil) and 2 serv. cooked veggies.

Friday (approx 1559 cal. and 55 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, coffee with 1 serv. Silk and Stevia

Lunch:  2 slices of whole wheat bread w/ 1 tbsp PB & 1tbsp. natural jam, 2 serv. fresh veggies

Snack:  ½ c. yogurt and 1 serv. fruit

Dinner: Stuffed Manicotti (See Recipe) and 2 serv. cooked veggies

Saturday (approx 1490 cal. and 38 grams of fat):

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

Snack: 

Lunch:  Panini (2 slices whole wheat bread w/ 1oz feta, 1 oz mozzarella, 4 slices tomatoes, and ½ c. spinach) and 1 serv. fresh veggies

Snack:  ½ c. yogurt and 1 serv. fruit

Dinner:  1 serv. shrimp and 1 serv. scallops (sautéed in a little butter and lemon), 1 small sweet potato,  2 serv. cooked veggies.

Sunday (approx 1531 cal. and 34 grams of fat):

Breakfast: Toast w/ PB & jelly, 1 c. milk and 1 serv. fruit.  

Snack:  Caramel Latte w/ non fat milk

Lunch:  Left over Manicotti and 1 c. romaine and 1 tbsp. dressing

Snack:  1 serv. fruit

Dinner:  Tomato Chicken Pasta(½ chicken breast, 1 oz pasta, ½ c. marinara, diced tomatoes and basil) and 1 serv. fruit. 

Grocery List

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

Meat: eggs, chicken breast, shrimp, scallops,

Produce: Fruit (for 2 people for 7 days), Tomatoes, spinach, mushrooms,  onions, basil, corn on the cob, romaine, head of cauliflower, green peppers, carrots, celery, sweet potato

Bulk: Oatmeal, nuts, granola, whole wheat rotini, manicotti,

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

Other: Stevia, Salsa, Jam, whole wheat pita, whole wheat bread, 1 can marinara,  salad dressing, chicken noodle soup (or fixings for homemade), tuna fish, mayo, corn tortillas, peanut butter, Ciabatta bread, olive oil,

Frozen: Berries

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7 Responses to Meal Plan: May 31-June 6

  1. I love how detailed your meal plan is! Great job!

    Have a great weekend! 🙂

  2. I love the details here. I wish I could be as detailed in my meals!

  3. Simply Life says:

    wow, I am so impressed how you plan out everything!

  4. You are so organized! And the Italian food sounds awesome. Do you always stick to this plan 100% or do you sometimes deviate? Just curious, because I know I could never stick to a day’s plan much less an entire week’s!

  5. Pingback: Tuna Salad: So deceptively delicious |

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