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Meal Planning

A lot of people decide to make a change in their food habits, and then they run out of ideas, and they don’t know what to eat. And so they get hungry and they grab whatever is the closest thing to eat, which is usually junk.

Making a meal plan is essential to staying on track and eating healthy. Start by making a list of the 10 meals you eat most frequently then balance them out by adding vegetables, salad etc.  Give yourself variety so you don’t get bored or you’ll burn out and go back to eating fast food or junk.

If you need ideas for variety, I like WebMD as a website to give you recipe ideas. If you want specifics on how to grill your chicken or pork chops to make them a little more tasty, don’t hesitate to contact me. But try to add something new to your diet or your meal plan every week, just to give yourself variety. Try new recipes. Keep them simple, but different flavorings and herbs really make a difference.

Look at your week and the activities that will keep you running; make a week’s worth of meal plans especially for the meal that’s the most difficult for you to eat healthy at. Having an idea of what to eat each day and having the ingredients on hand will increase your chances of eating at home. One thing I love about the Beach Body Workouts is they all come with a nutritional guide and meal plan.

There is also a Club Membership which will plan out a month of meals for you! That is a tremendous help when you’re making changes and eating better.   To check out the Club Membership, go to http://www.beachbodycoach.com/esuite/home/christier# and click JOIN and choose the VIP Club membership.

If you need help, give me a call and I’ll give you some other ideas.  Here are a few to get started with.

BREAKFAST IDEAS

4 egg whites scrambled
1 piece whole grain toast
1 teaspoon butter or margarine
1 orange

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 6 oz Greek yogurt

¾ cup cantaloupe

Organic-Greek-Yogurt


1 scoop Shakeology

8 oz water

½ banana

2 tsp peanut butter

½ cup ice

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½ cup cooked oatmeal

1 cup blueberries

1 cup skim or soy milk

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½ cup Kashi GoLean Cereal

1 T Raisins

1 cup milk

1 apple

1 cup green tea

Raisins


LUNCH IDEAS

SALAD

Salad greens

4 oz chicken breast

banana peppers and tomatoes

1 T olives, chopped

1 T Feta cheese

½ cucumber

greek salad


TURKEY WRAP

3-4 oz turkey breast

1 low carb whole grain tortilla

½ tomato

¼ avocado

spinach leaves

1 T. Italian dressing

salmon wrap


VEGETABLE CHICKEN SOUP

Homemade: chicken broth, veggies of choice, black beans and chicken

4 triscuits

vegetable-soup


PITA

3 oz chicken, 1 T. hummus, tomato, cucumber, olives

½ 6 inch pita

side salad of greens and vinaigrette

salad dressing


QUICK AND EASY

1 cup cottage cheese

1 tomato


DINNER

5 oz grilled salmon

½ sweet potato baked

Lettuce salad with vinaigrette

baked salmon


Shakeology

12 oz almond milk

1/3 cup pumpkin

½ cup ice

½ t. pumpkin pie seasoning

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FAJITAS

4 oz grilled chicked

¼ cup guacamole

sautéed onions and pepers

2 6 inch corn tortilla

salsa

crock pot chicken fajitas


STIRFRY

3 oz chicken or lean beef

2 cups stirfried veggies

½ cup cooked quinoa or brown rice

roasted vegetables


STEAK DINNER

Grilled sirloin steak

2 cups salad greens and vinaigrette

1 cup grilled veggies

roasted-veggies


SNACKS

½ cup low fat cottage cheese

1 cup mixed berries

Frozen_fruit_747


Protein Bar

think-thin-best-protein-bars-pg-full


2 T. Hummus

1 cup raw veggies

1 rice cake

Butterbean_hummus


2 oz leftover lean grilled meat

1 cup raw veggies


1 cup vegetable soup

vegetable-soup


2 hardboiled eggs

1 cup berries

hard-boiled-egg-1


2 T dried fruit

10 almonds

almonds


DESSERTS

Chocolate Shakeology Bars

shakeology bars