GROCERIES FOR THE WEEK (5 DAYS) 

• 1.5 cups of nuts – any kind you like! And I generally think roasted & salted nuts are fine

• 10 cups Brussels sprouts

• 5 salmon patties (120 calories each – or 10 salmon patties if they’re smaller, I like to buy these pre-made in the frozen section)

• 20 oz deli turkey slices

• 5 romaine heart bunches lettuce for lettuce wraps

• 5 2% Greek plain yogurts

• 4 cups frozen raspberries (or other berry/ fruit)

• 5 avocados

• 5 100-calorie amounts of chocolate

• 3 whole wheat bagels

EACH DAY 1475 CALORIES

37% CALORIES FROM FAT; 29% CALORIES FROM PROTEIN; 34% CALORIES FROM CARB 

 I like the Lose It app to keep track of foods. These are some screenshots – click on an image to enlarge it! If you’re interested in my outlook on weight loss and weight management, here’s what I wrote on the subject. 

BREAKFAST 9AM

• 1 container Greek 2% plain yogurt

• Add 2/3 cup frozen berries – let thaw first so the juices really come out!

• Coffee (optional!) – I like adding whole milk!

LUNCH 1PM 

• Make lettuce wraps with 2 cups romaine hearts cut in halves (to make little boats) and 4 oz deli turkey slices

• 1/4 cup nuts

• 100-calories’ worth of chocolate

   

SNACK 4PM

• 1/2 whole wheat bagel with 1/2 avocado on top

DINNER 7PM

• Pre-heat oven to 400 degrees

• On a cookie sheet, layer 1 sheet of tin foil

• Bake salmon patty & 2 cups Brussels sprouts for 15 minutes

• Season with salt & pepper; Have 1/2 avocado on the side

NEED MORE SNACKS? CLICK HERE FOR SOME GREAT IDEAS!

Note: I’ve tried to make this meal prep as EASY as possible – so every single day is the same. HOWEVER, if you’re anything like me, it’s quite boring to eat the same thing every day! Please feel free to switch out different protein sources, vegetables, and fats. Also, as with the rest this website, this information is general, not specific to you. You, personally, may need different amounts of calories, nutrients, etc.

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