As promised here is the last part of the 7 day meal plan. For those that have signed up via e-mail I will see if I can find a way to attach all 7 days together. Feel free to change this up a bit and add your own creations. I would also love for you to leave comments here or on Facebook about what has worked well for you.
This last weekend I spent time looking through older cookbooks for new recipes and found a few to try. Our challenge recently has been assuring we get a healthy dinner in with our busy schedule. My son is wrestling now and sometimes we are not getting home until after 7 o’clock. We are committing though to at least finding something at home to eat rather than fast food. I am pleased with how this is going. We cannot eliminate that completely because sometimes it really is easier to make a quick stop. We have greatly reduced this habit though which is saving calories and helping our budget.
For my next blog post, I’m working on an article about weight bias in healthcare and I will share it with you shortly.
Until then, here is Friday through Sunday.
| Meal | Friday | Saturday | Sunday |
| Break. | 1/2 cup Cottage Cheese mixed with fruit 1 oz cheese | Mediterranean Omelette: 2 Egg Whites 1 Tbsp chopped Tomato 2 Tbsp chopped spinach 1 tsp pesto 1 tsp grated Parmesan cheese | 1-2 Scrambled Eggs with diced onions, bell pepper, spinach or other vegetables 2 slices Avocado |
| Lunch | Crab Melt: 2 oz crab with favorite seasonings, 1 tbsp light Mayo, 1 tsp celery, 1 tsp green onion, 2 slices tomato 1 oz cheddar melted on 1/2 English Muffin | Tuna Salad: 1 can Tuna 1 Sliced Almond 1/4 sliced Medium apple 1 tbsp chopped celery 1 tbsp salad dressing 7 fresh spinach leaves | 3 oz. baked, broiled, poached, or BBQ salmon with preferred seasonings 1/4 cup rice or 1/2 potato Vegetables such as Brussels sprouts, green beans, roasted in 1 tsp Olive Oil |
| Snack | Protein Shake | 1-2 cups Popcorn, hot air or microwave 1/2 apple or banana 1 oz deli meat | Cheese stick or 1 oz. cheese 1/2 apple sliced with 1 tbsp peanut or almond butter |
| Dinner | Spaghetti made with ground beef or turkey & canned Marinara Sauce or just add a can of diced tomatoes, a can of tomato sauce and some Italian seasonings, serve over green beans, Zucchini noodles, or favorite veggies, with 1 oz Parmesan or Mozzarella Cheese | 3 oz seasoned Roast 1/2 potato Roasted Vegetables or small dinner salad with 1 tbsp dressing | 2-4 Meatballs 1/3 cup Zucchini Noodles with Marinara Sauce 1 Tbsp Parmesan Cheese |
| Snack | Bean Salad: 3 Tbsp Edamame 2 Tbsp chickpeas 1 tsp fat free salad dressing | 1 Hard Boiled Egg 1/3 cup cottage cheese 1 oz nuts or sunflower or pumpkin seeds | 6 oz Greek Yogurt 1/4 packet ranch seasoning packet Raw Vegetables for dipping |
Have a Happy Ending to your week!
Mandy