GROCERIES FOR THE WEEK (5 DAYS) 

• 2 dozen eggs

• 5 string cheeses

• 5 single-serving 0% fat yogurts – If you’re getting a flavored yogurt, I recommend one not sweetened with sugar if possible

• 5 100-calorie amounts of chocolate

• 10 single-serving guacamole packets – choose any you like/ have access to! I’m using the Trader Joe’s one

• 5 salmon burger patties – I buy mine pre-made and frozen

• 5 cups Brussels sprouts

• 5 cups Butternut squash chunks – I buy them pre-chopped!

• 1 jar Blue cheese dip – we’re only using a portion of it!

• 2 1/2 cups cooked whole wheat pasta

• 1 1/4 cup nuts – any kind you like! I personally think roasted & salted is fine too!

• 10 cups fresh spinach

• 5 medium apples – I love honeycrisp!

• 1 cup crumbled feta cheese

 

EACH DAY 1548 CALORIES

40% CALORIES FROM FAT; 23% CALORIES FROM PROTEIN; 36% 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 8:30AM

• 2 hard boiled eggs – I love topping them with TJ’s Everything But the Bagel seasoning

• 1 string cheese

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

 

LUNCH 12PM 

• 2 hard boiled eggs

• Cold pasta salad: make on the stove top in a pan sprayed with an oil spray (and then refrigerate) with 1/2 cup cooked whole wheat pasta and 2 cups spinach. The spinach will really cook down in volume. Add in feta cheese when it’s off heat. If you need more of a taste – add in spices like salt & pepper.

• 100-calories worth of chocolate and an apple on the side!

   

SNACK 3PM

• 1/4 cup walnuts (or any other nut)

• 1 single-serving non-fat yogurt

DINNER 7PM

• Preheat oven to 400 degrees

• Line a cookie sheet with tin foil, and spray the foil with an oil spray like olive oil spray

• Cut 1 cup Brussels sprouts in half

• Layer Brussels sprouts and 1 cup butternut squash chunks and 1 salmon patty in a single layer on baking sheet and bake for 30 minutes

• At the 15 minute mark, flip over salmon patty to its other side and stir-around veggies

• Have 2 servings of guacamole packets (about 100 calories each) on the side as a dip!

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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