Diet

Meal Plan January 9-13, 2017

Two posts in one day? I’m living on the edge! Now that I’ve reviewed last week’s meal plan, I’m ready to post this week’s.

This week is a bit more complicated because its (a) five days instead of four and (b) I prepped my breakfasts too. I’m not as familiar with these recipes and I got them from a few different places on the internet. I’ll link each recipe to the original. And as with last week, I’m only putting breakfast, my am snack, and lunch on Monday because they’re the same every day.

Monday:

Breakfast: Homemade Breakfast Sandwiches (recipe below) and Tea 315 calories

AM Snack: Cucumber slices, Amooza String Cheese, and Summer Fresh Light Artichoke and Asiago Dip (from Save-On Foods) 130 calories

Lunch: Baked Chicken with Dijon and Lime and Quick Cabbage Slaw 266 calories

Dinner: Skinny Zuppa Toscana Soup with Sourdough Bun 370 calories

PM Snack: Cookie Dough Greek Yogurt 155 calories

Tuesday:

Dinner: Lightened Up Corned Beef Hash with Poached Egg and Dinner Salad (spinach, cucumber, lemon poppy seed dressing) 370 calories

PM Snack: Frozen Yogurt from my local Cineplex (It’s buffet style so I have little yogurt and load up on fruit) approx. 200 calories

Wednesday:

Dinner: One Skillet Chicken and Green Beans 211 calories

PM Snack: Cookie Dough Greek Yogurt 155 calories

Thursday:

Dinner: Baked Garlic Lemon Tilapia (I’m using Halibut) and Dina’s Tossed Mushrooms 326 calories 

PM Snack: Leftover veggies and dip 100-150 calories

Friday:

Dinner: Korean Grilled Chicken Breasts and Edamame Fried Rice 382 calories

PM Snack: Cookie Dough Greek Yogurt 155 calories

 

Breakfast Sandwich Recipe

Ingredients

  • 1 large egg
  • 1 tbsp of avocado (mashed with a drop or two of taco sauce)
  • 1 tbsp of jalapeno havarti cheese
  • 50 gm of low-sodium old fashioned smoked ham (1 slice)
  • 1 whole wheat hamburger bun (as low calorie as you can find)
  • cooking spray

Directions

  1. Mash avocado with taco sauce and spread on one half of hamburger bun.
  2. Grate cheese and place on top of avocado mixture.
  3. Cook egg, flipping once to make sure yolk is cooked through.
  4. Place hot egg on cheese. Put slice of ham on top and close bun.
  5. Eat immediately or wait for sandwich to cool, wrap in cling wrap, and freeze for later. 15875720_1498492740178325_8698001161782820864_nAs with all my breakfasts, these sandwiches are perfect for customizing! Feel free to add spinach or replace ham with turkey bacon or sausage. Play with it!

What recipes are you trying this week? Have you figured out any hacks for meal prep yet? Comment below.

Thanks for reading,

Kathryn

 

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