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https://choosemyplate-prod.azureedge.net/sites/default/files/budget/2WeekMenusAndFoodGroupContent.pdf

 

Click on the link above to view a 2 week Meal Plan provided by ChooseMyPlate.gov.

Below is a 1 week Meal Plan that I created for myself, my body type and activity level. I am certified in nutrition, not a licensed dietitian and am only providing this example to show you what what I plan to eat. Please use this only as a example and base your meal plan on your own likes, calorie need,  and nutrition requirements.

 

This is something you may want to complete on Saturday. Take this time to go to Pinterest or any other website that holds healthy recipes that you have wanted to try. On a seperate piece of paper write out your grocery list of all the ingredients that you will need for the week. Then when you do go to the store try to stay on the perimeter where the real food is kept.

When you return home. Clean, cut, and bag up your fruit and veggies, Boil your eggs, shred your rotisserie chicken, and prepare  anything else you may need to help you through your busy week. You can always make a few extra dinners and freeze them to help you during the week when you don’t have time or the energy to make dinner to avoid eating out saving calories and money.

 

Monday: *1 tbs of organic apple cider vinegar mixed with 6-8 oz of water*

Breakfast: Coffee with 1 tbs of creamer, 2 eggs, 1 slice Dave’s Killer Bread and ¼ avocado

Snack: 1 Apple

Lunch: ½ Sweet Potato, 1 cup of brussel sprouts, 6 oz turkey breast

Snack: 1-2 oz of almonds and cashews

Dinner: Spinach Mix with Shredded chicken and quinoa  ( Spinach, mushrooms, onions, black olives, and tomato)

 

Tuesday: *1 tbs of organic apple cider vinegar mixed with 6-8 oz of water*

Breakfast: Coffee with 1 tbs of creamer, Oatmeal with ½ apple

Lunch: Shredded chicken with broccoli

Snack: Pita Chips with hummus

Dinner: Salad ( Romaine Lettuce, 1 tomato, 1 carrot, ½ carrot, 1 celery, 2 hard boiled eggs, sprinkle of cheese and croutons, 1-2 oz of raspberry vinegarette dressing.)

 

Wednesday: *1 tbs of organic apple cider vinegar mixed with 6-8 oz of water*

Breakfast: Coffee with 1 tbs of creamer, Spinach Mix with 2 eggs over easy and a sprinkle of cheese

Snack: 1-2 oz of almonds and cashews

Lunch: Turkey breast sandwich made on Dave’s Killer Bread with cheese, lettuce,        tomato, onion. And Carrot Sticks

Snack: Pita Chips with hummus

Dinner: Salmon and Asparagus  

 

Thursday: *1 tbs of organic apple cider vinegar mixed with 6-8 oz of water*

Breakfast: Coffee with 1 tbs of creamer, 2 eggs, 1 slice Dave’s Killer Bread

Snack: Apple

Lunch: Salmon and Asparagus  

Snack: Hard Boiled Egg and Carrot and Celery sticks

Dinner: Pot Roast made in the crock pot

 

Friday: *1 tbs of organic apple cider vinegar mixed with 6-8 oz of water*

Breakfast: Coffee with 1 tbs of creamer, 1 cup of Vanilla Greek yogurt with blueberries and strawberries

Lunch: Turkey breast sandwich made on Dave’s Killer Bread with cheese, lettuce,        tomato, onion. And Carrot Sticks

Snack: 1-2 oz of almonds and cashews

Dinner: Grilled Pork Chops, ½ Baked Potato, Broccoli with sprinkle of cheese

 

Saturday:*1 tbs of organic apple cider vinegar mixed with 6-8 oz of water*

Breakfast: Coffee with 1 tbs of creamer, 2 Pancakes, 2 bacon

Lunch: Grilled Pork Chops, ½ Baked Potato, Broccoli with sprinkle of cheese

Snack: Apple

Dinner: Cheeseburger made on sandwich thins with mayo, lettuce, tomato, onion, and pickle. And roasted carrot sticks and jalapeno poppers

 

Sunday:*1 tbs of organic apple cider vinegar mixed with 6-8 oz of water*

Breakfast: Coffee with 1 tbs of creamer, 2 eggs over easy, 2 slices of grilled dave’s killer bread  

Snack: Banana and 1 tbs of peanut butter

Lunch: Rotisserie chicken and mixed vegetables

Dinner: Taco Salad with Carne Molida and beans and ½ avocado

 

*** Eating healthy is something that you have to plan out just like your workouts or appointments. Make time for this. This is only a plan, plans do change so you have to roll with the punches and may have to make changes to this plan. Write everything down that you eat even if you are not so proud of it.***

 

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