Meal Plan: October 18 – 24

October 18-24This is my meal plan for the week! Fill of healthy, yet delicious recipes. Eating healthy doesn’t mean you can’t eat all the foods you love. When you cook from scratch from home using fresh ingredients, you can make all you favourite meals healthy by controlling exactly what goes into them. The most important part of a healthy diet is portion control! You can eat all the foods you love, made with fresh, whole foods, but only if you are diligent about proper portion sizes. If you want me to coach you on the proper portions for you, leave me a comment below.

I have written out the meal plan for each day below in case the graphic is hard to read.

Sunday

Shake (1 protein)

cinnamon bun (1 treat/carb, ½ blue)

yogurt and fruit (1 protein, 1 fruit)

apple (1 fruit)

carrot sticks (1 green)

chicken, bok choy, rice (1 protein, 2 veg, 1 carb, ½ blue, 1 orange, 2 tsp)

yogurt (1 protein)

Monday

shake (1 protein)

yogurt (1 proetin, 1 fruit)

chicken, bok choy, rice (1 protein, 1 veg, 1 carb, ½ blue, 1 orange, 1 tsp)

carrot sticks (1 veg)

salmon caesar salad (1 protein, 1 green, ½ blue, 1 carb)

baked cinnamon apple (1 fruit)

Tuesday

shake (1 protein)

yogurt (1 protein, 1 fruit)

salmon caesar salad (1 protein, 1 veg, ½ fat, 1 carb)

carrots and dip (1 veg, ½ dressing, 1tsp)

pork chops with onion gravy, mashed ½ sweet potatoes, green salad (1 protein, 1 carb, 1 veg, ½ fat, ½ dressing, 1 tsp)

baked cinnamon apple (1 fruit)

Wednesday

shake (1 protein)

yogurt (1 protein, 1 fruit)

pork chops with onion gravy, mashed ½ sweet potatoes, green salad (1 protein, 1 carb, 1 veg, ½ fat, ½ dressing, 1 tsp)

carrots, dip and cheese (1 veg, ½ dressing, ½ fat)

Shrimp Paella with root veg and brussel sprouts  (1 protein, 1 veg, 1 carb, 1 tsp)

baked apple (1 fruit)

Thursday

shake (1 protein)

yogurt (1 protein, 1 fruit)

Shrimp Paella with root veg and brussel sprouts  (1 protein, 1 veg, 1 carb, 1 tsp)

Carrots and Cheese

chicken curry with brown rice and cauliflower (1 protein, 1 veg, 1 yellow)

baked cinnamon apple

Friday

shake (1 protein)

yogurt (1 protein, 1 fruit)

roasted chicken with boiled carrots and green salad (1 protein, 2 veg, ½ dressing)

meatball sandwich with provolone and green salad (1 protein, 1 veg, 2 carb, ½ dressing, 1 fat)

baked apple (1 fruit)

Saturday

2 eggs (1 protein)

shake and berries (1 protein, 1 fruit)

meatball sandwich with provolone and green salad (1 protein, 1 veg, 2 carb, ½ dressing, 1 fat)

roasted chicken with beets and mixed green salad (1 protein, 2 veg, ½ dressing)

baked cinnamon apple (1 fruit)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: