“A goal without a plan is just a wish.”
- Antoine de Saint-Exupery
Another week, another meal plan! One of the best ways to assure you stick to your meal plan is to think ahead and have your meals and snacks ready to go. I have created a sample week of meals and snacks for your planning inspiration. Typically, I choose 2-3 breakfasts, 3-4 entrees, and 3-4 snacks per week, depending on how much I plan on eating out. I try to prepare at least 2 of the entrees over the weekend, leaving the easiest meal(s) to prepare throughout the week. I recommend keeping breakfasts and snacks as simple as possible, and consider mixing and matching items. And don’t forget to carve out some time each week to do the grocery shopping and meal prepping! One of the most important things to keep in mind when planning a week ahead is that flexibility is key. Expect that you won’t stick to your plan 100%, and that’s okay! Life happens, you may get invited to a last-minute dinner date or forget your lunch at home. Don’t let perfectionism get the best of you, the best plan is a flexible one!
On the Menu:
Breakfasts:
Yogurt, granola, and berries
Eggs, toast, and orange juice
Entrees:
Snacks:
Crackers and hummus
String cheese and grapes
Apple and peanut butter
Yogurt and granola
GROCERY LIST:
3 sweet potatoes
1 yellow onion
1 head of garlic
1 can diced tomatoes
1 can tomato paste
1 can black beans
1 can kidney beans
Brown lentils (dry)
Rice
Chili powder
Paprika
Cumin
Onion powder
Garlic powder
Chicken or vegetable broth
1 box of rotini pasta
1 8 oz. tub of pre-made pesto sauce
Cherry tomatoes
1 can of cannellini beans or navy beans
Dried oats
Milk
Cinnamon
Honey
Frozen berries
Peanut butter
Crackers
Hummus
Bag of apples
Chocolate peanut butter cups
Bread
½ dozen eggs
Butter or oil
Orange juice
Yogurt
Granola
String cheese
Grapes
3 chicken breasts
Fresh spinach
Sample Breakdown:
Monday
Breakfast
Overnight oats
AM Snack
Crackers and hummus
Lunch
Lentil chili and rice
Aft Snack
Apple and peanut butter
Dinner
Chicken, sweet potato, and spinach
PM Snack
Chocolate peanut butter cups
Tuesday
Breakfast
Toast and eggs, orange juice
AM Snack
Yogurt and granola
Lunch
Pesto rotini
Aft Snack
String cheese and grapes
Dinner
Lentil chili and rice
PM Snack
Go out for ice cream!
Wednesday
Breakfast
Yogurt, granola and berries
AM Snack
String cheese and grapes
Lunch
Chicken, sweet potato, and spinach
Aft Snack
Crackers and hummus
Dinner
Pesto rotini
PM Snack
Apple and peanut butter
Thursday
Breakfast
Overnight oats
AM Snack
Crackers and hummus
Lunch
Lentil chili and rice
Aft Snack
Chocolate peanut butter cups
Dinner
Chicken, sweet potato, and spinach
PM Snack
Yogurt and granola
Friday
Breakfast
Toast and eggs, juice
AM Snack
String cheese and grapes
Lunch
Pesto rotini
Aft Snack
Apple and peanut butter
Dinner
Go out!
PM Snack
Chocolate peanut butter cups