GROCERIES FOR THE WEEK (5 DAYS) 

• 3 bags lettuce – using spinach here, but use whatever variety you like!

• 2 celery bunches

• 3 avocados

• 1 dozen eggs

• 10 Tbsp peanut butter (5/8 cup) – or use any nut butter you like!

• 1 cup blue cheese or gorgonzola cheese crumbles

• 1 bottle fat-free Balsamic vinaigrette dressing

• 1 bag pre-riced cauliflower

• 5 cans tuna – if you don’t like tuna, canned chicken or canned salmon work well too!

• 3 cups shredded cheddar cheese – or honestly, whatever kind of cheese you like!

• 4 cups 2% milk

• 2 1/2 cups pre-riced cauliflower

• 2 1/2 cups dry whole-wheat elbows

EACH DAY 1430 CALORIES

48% CALORIES FROM FAT; 25% CALORIES FROM PROTEIN; 27% CALORIES FROM CARB

I like using the Lose It app to keep track of what I’m eating. These are some screenshots I took to show how I enter the foods.

Click on an image to enlarge it!

If you’re interested in my outlook on weight loss and weight management, here’s an article I wrote on the subject!

BREAKFAST 9AM

• 2 eggs

• 1/2 avocado

Fry eggs in a pan with a non-stick spray, add 1/2 avocado on the side. Use a guac lock to keep the other half of the avocado fresh!

Calories: 257

LUNCH 1PM

• 1 cup grapes

• 1 can tuna

• 2 Tbsp fat free vinaigrette

• 2oz blue cheese or gorgonzola crumbles

• 2 cups spinach (or other leafy green)

Mix together to create a salad! Include the dressing in the salad when you’re prepping it if you like the lettuce more wilted when you eat it (like me!).

Calories: 460

SNACK 4PM

• 2 Tbsp peanut butter

• 2 cups celery sticks

Calories: 244

DINNER 7:30PM

• 1/2 cup dry pasta

• 1/2 cup rice cauliflower

• 1 cup 2% milk

• 1/2 cup shredded cheese

Directions: Bring milk to boil in a pot. Add in pasta, cook for 7 minutes. Add in cauliflower rice, cook for add’l 3 minutes. Add in cheese and stir for another 3 minutes. Done! May want to make the whole batch ahead of time to save time throughout the week.

Calories: 469

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. 

AND!

If you are looking for the EASIEST and most realistic weight loss program – that works for the LONG term (it incorporates weekly meal plans, how to stop stress & boredom eating, AND an accountability group) – check out my program HERE!

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