Meal Plan June 7-13

For some reason my weekly menus seem to have themes.  This week the themes are sandwiches and stir fry!  YUMO.  Question:  What ingredients do you put in your stir fry?  Anything unusual?

Monday  (approx 1525 cal. And 53 grams of fat):

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

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

Dinner:  Teriyaki Chicken Stir Fry (1/2 chicken breast, 1.5 c. stir fry veggies, ½ c. rice noodles, 1 tbsp teriyaki sauce)

Tuesday (approx 1456 cal. and 36 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:  ½ c. yogurt and 1 serv. fruit

Lunch:  Left over Teriyaki Chicken Stir Fry

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

Dinner:  Panini (2 slices of whole wheat bread, 1 oz. mozzarella, 4 tomato slices, basil) and cup of Pacific Natural Food’s Red Roasted Pepper and Tomato Soup

Wednesday (approx 1558 cal. and 44 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:  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:  1 serv. cheese, 1 serv. veggies, coffee and 1 serv. Silk

Dinner:  Root Veggie and Peanut Stir Fry (w. ½ c. chopped carrots, ¼ c. celery, 1/8 c. onions, ½ c. yams, ½ c. brown rice, and 1 oz peanuts.

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

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

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

Lunch:  Left Over Root Veggie and Peanut Stir Fry and 1 serv. cheese

Snack:  ½ c. yogurt and 1 serv. fruit

Dinner:  TBA the hubby is going to cook again!  Suggested Meal: Quesadilla (w/ 1 oz.cheese, ½ c. black beans, ½ c. salsa, 1 tbsp sour cream topped with shredded romaine)

Friday (approx 1549 cal. and 63 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:  1 c. Pacific Food’s Red Roasted Pepper and Tomato Soup, 2 corn tortillas and 1 oz. cheese

Snack:  ½ c. yogurt and 1 serv. fruit

Dinner: Turkey Burger (whole wheat bun, lettuce, tomato, ketchup, and mayo) grilled veggies and grilled fruit.

**Due to SparkPeople’s limit on how many days you can enter and to the graduation BBQ, calories and fat content are guestimated for the following meals…

Saturday (approx 1600 cal. and 60 grams of fat):

Brunch (for company): Breakfast Crepes (stuffed w/ eggs, hash browns, cheese, veggies), side of fruit and lattes.

Snack:  ½ c. yogurt and 1 serv. fruit

Dinner:  Graduation BBQ in my home town!  Suggested Meal:  All beef frank, whole wheat bun, mustard and side of fresh veggies and fruit.

Sunday (approx 1600 cal. and 60 grams of fat):

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

Snack:  Caramel Latte w/ non fat milk

Lunch:  Fish Sandwich (1 serv. tilapia or basa, 1 tbsp tartar sauce, tomatoes and lettuce), 1 c. romaine and 1 tbsp dressing

Snack:  1 serv. fruit

Dinner:  1 c. Lentil Soup and 1 serv. whole wheat bread.   

Grocery List

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

Meat: eggs, chicken breast, tilapia or basa, all beef franks

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

Bulk: Oatmeal, nuts, granola, peanuts, lentil soup mix

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

Other: Stevia, Salsa, Jam, whole wheat bread, 1 can marinara,  salad dressing, Pacific Food’s Red Roasted Pepper and Tomato Soup, mayo, corn tortillas, peanut butter, olive oil, Rice noodles, whole wheat buns, ketchup, mustard, pickles

Frozen: Berries

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8 Responses to Meal Plan June 7-13

  1. Simply Life says:

    I love adding an egg to my stir-fry – it makes it feel like it’s even closer to take-out! Just put a circle in the middle of the rice and veggies a few minutes before they’re done cooking, add the egg, let it cook for about 30 seconds and then slowly stir it in with the other ingredients as it cooks – and you have extra protein and texture!

  2. I love adding seitan to stir frys and any kind of veggie I have on hand. Mushrooms are always a nice addition too and fresh herbs from the garden.

  3. I love stirfries! My favorite mix is: frozen veggies (I like the kind with edamame, carrots, and water chesnuts) + TJ’s teriyaki tofu + teriyaki suace + brown rice. It’s so easy and soo yummy! It can work with chicken or tempeh too. Or anything really 🙂

  4. Kate says:

    i am impressed with your planning! do you enter all that info at once or do it through out the corse of the week?

    stir fyies are great, easy, healthy meals! i love throwing in something unexpected. my favorite from a few months back was broccoli, apple, tofu and brown rice with a mustard dressing and little goat cheese on top. YUM!

  5. Simply Life says:

    p.s. just wanted to let you know I mentioned you in my blog post today! 🙂

  6. I use stir fry as an excuse to load up on vegetables! Carrots being my favorite 🙂
    I add egg when I’m making fried rice, but not stirfry, great idea!

  7. Katherine: What About Summer? says:

    way to plan ahead; sounds good!

  8. Those meals look awesome! You are so organized 🙂
    I love broc, carrots, bell pepper, baby corn, and water chestnuts in my stir-fry. Sometimes I’ll add in some pineapple + peanuts, too! YUM

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