Well, I did it! I made a healthy balanced menu for the week but, I didn’t like it. I am a planner for some things but meal preparation is not really one of them. I like to eat what sounds good to me at the time. But, since I spent so much time coming up with it I thought I would share it. The meals won’t work for everyone. I wasn’t going for a set number of calories or specific health benefit from this menu. I just wanted it to be a well-balanced plan. I think it is important to train yourself to eat right for the long term. I avoid any diet plan that is very rigid or hard to follow. I also hate cooking with a recipe. You will find that I didn’t include recipes for the meals just the ingredients. If you need help just send me a message on my Flabulous Facebook page.
Since I’m not typically really big on planning meals I try to stick to some basic principals when choosing my meals:
- Pair a protein with a complex carb (like whole grains, veggies, or some fruit) at each meal.
- Prepare your food grilled (with a smidge of olive oil), baked, or broiled without any sort of batter or breading.
- If you are trying to lose weight, cut down on carbs but don’t cut them out completely. Skip the things with white flour and look for complex carbs as mentioned above.
- Limit use of artificial sweeteners. They make you all bloated and gassy and lots of other bad stuff. Stevia is the best option as far as artificial sweeteners go. It is found with the vitamins.
- Try to avoid anything processed.
- Drink TONS of water
- Pay attention to portion sizes!!
- Check the ingredient list. The fewer ingredients the better the food.
- Keep an eye on calories. I try to keep every meal under 400 calories and snacks under 100.
Banana-Nut Oatmeal (1 c. cooked oatmeal; small banana, sliced; 2 T nuts; 1 T honey); glass of skim milk (1 cup)
Ham and cheese sandwich: Lean deli ham (3 oz.); light provolone cheese (1 oz.); 2 slices whole wheat bread; sliced tomato, lettuce; 1 tsp. each: plain greek yogurt and grainy mustard
Herb-roasted chicken, skin removed (6 oz.); small baked sweet potato, skin removed; 1 tsp. butter; steamed whole green beans (1/2 c.) with drizzle of olive oil (1/2 tsp.); chopped fresh pineapple (1/2 c.)
Snack: ?Small apple
Kashi Autumn Wheat cereal (28 biscuits) skim milk (1 c.); grapefruit slices
Lean deli roast beef (4 oz.); whole wheat pita (2 oz.); low-fat mayonnaise (2 tsp.); tomato slices
Pan-seared pork chop (6 oz.); quinoa (1/2 c.) with chopped nuts (1 T); steamed carrots (1 c.) with dill and butter (1 tsp.)
Snack?: Small cup of plain greek yogurt with some sliced kiwi.
Whole-grain toast (2 slices); peanut butter (2 T); glass of skim milk (1 c.); small peach
Turkey Roll-Up (Roll 3 oz. thinly sliced lean turkey breast, 1 oz. Provolone cheese with dill, 1 c. chopped romaine, and 2 thin slices avocado into a whole wheat tortilla spread with 2 tsp. plain greek yogurt); sliced cucumbers (1 c.) with a splash of red-wine vinegar
Roasted garlic hummus (2 T) with carrot sticks and 1 piece whole-wheat pita bread (cut into triangles); grilled chicken breast, skin removed (6 oz.); steamed broccoli (1 c.) drizzled with olive oil (1 tsp.);
Snack: ?Green grapes (a handful)
2 scrambled eggs rolled up in a whole wheat tortilla; salsa or pico (1/2 c.); mixed fresh-fruit salad (1/2 c.)
Lentil soup with 3oz chopped ham (1 c.); baby carrots (1 c.); fresh peach
Spiced Salmon: (Brush a 6-oz salmon fillet with chili garlic sauce and 1 tsp. honey. Roast at 400° for 8 to10 minutes.) Steamed zucchini and halved grape tomatoes (1 c.) drizzled with garlic, olive oil (1 tsp.), and chopped basil; whole-grain garlic quinoa (1 c.) with olive oil (1 tsp.)
Snack: ?Salted mixed nuts (1/4 c.)
Yogurt Parfait (Low fat vanilla greek yogurt, crushed up Kasha Autumn Wheat, and sliced strawberries)
Turkey wrap (Shaved turkey, shredded romaine, whole wheat tortilla) with yogurt ranch and lettuce with fruit salad: kiwi, strawberries, and pineapple (1 c.)
BBQ chicken (6 oz.); sweet potato (1/2) with cinnamon and butter (1 tsp.); cooked spinach (1 c.) drizzled with olive oil (1 tsp.) and red-wine vinegar
Snack: ?Grapefruit sections (1 c.)
1 piece lightly buttered whole wheat bread; small apple (1 c.); cup of greek vanilla yogurt
Spinach-mushroom salad with 1 tsp. olive oil; grilled chicken breast (4 oz.) with skin removed; whole wheat pita (2 oz.); tomato slices, lettuce; grainy mustard (2 tsp.)
Chardonnay, 5 oz.; romaine with balsamic vinegar and a drizzle of olive oil (1 tsp.); grilled swordfish (6 oz.), baked or broiled; sweet potato; roasted asparagus (1 c.) drizzled with olive oil (1 tsp.) and lemon juice
Snack: ?Handful of grapes (1 c.)
2-egg omelet or scrambled eggs; whole wheat toast; blackberry jam (1 T); fruit salad (1 c.)
Split-pea soup (3/4 c.); Ham (3 oz.) and cheese (1 oz.) sandwich on whole-wheat bread (2 slices) with Dijon mustard; red or green grapes (1 c.)
Pesto Pasta (Mix 1 T prepared fresh or bottled pesto with 1 c. cooked whole-grain penne, 1/3 c. cooked cannellini beans, and 2 T chopped roasted bell peppers); steamed zucchini (1 c.) with crushed red-pepper flakes and a drizzle of olive oil (1 tsp.); sliced kiwi
Snack- ?1 T peanut butter, 1 piece whole wheat toast