1-99 SparkPoints 24

Seven Day Meal Plan and Grocery List

Tuesday, February 05, 2013

Seven Day Meal Plan and Grocery List

Featuring a new Weekly Meal Plan and
Grocery List! This will start posting on
Saturday evenings for you to get your
grocery shopping and meals ready for the
week. Check out this one and start trying
it today. All items in green are linked to
recipes. Now you have no excuses! Eat
healthy and save money starting today.
*Not all recipe ingredients are on the
Grocery List. Check your pantry first!

* Average daily calorie intake is 1500 and below. Up the portion sizes if you require closer to a 2000 calorie diet.

Click here to print a pdf version of the Seven Day Meal Plan

Click here to print a pdf version of the Grocery List

Seven Day Meal Plan

1-2 4" Quinoa Cakes topped with 2 tbsp vanilla Greek yogurt and 1/4 blueberries and strawberries, 1 scrambled egg white (3 tbsp) seasoned to taste

Snack-Mid Morning
Choose One:
1 apple sliced with 1/8 cup of cheese or 1-2 tablespoons of nut butter
¼- ½ cup with 1-2 tablespoons of hummus
1 cup of whole grain , low sugar and sodium, cereal with 3-4 oz. of milk
¼ cup of your favorite nut mix
1 banana
1 low calorie, low sodium and sugar, nutrition bar: Click here to order my favorite
1 low carb high fiber tortilla filled with: 1/4 cup black beans or black re-fried beans (no fat kind), 1-2 tbsp of shredded cheese, 1-2 tbsp salsa, 1/4 cup shredded lettuce, 2 tbsp diced tomatoes, 3-4 slices avocado

1 cup Kidney Bean and Spinach Salad with 1-2 tbsp. Raspberry Vinaigrette Dressing (or 1-2 tbsp. of your choice)

1 serving size of dinner or lunch leftovers
*Run out of time-Click here to order a protein shake supplement instead of skipping a meal

Snack-Mid Day
Choose one:
1 apple sliced with 1/8 cup of cheese or 1-2 tablespoons of nut butter
¼- ½ cup with 1-2 tablespoons of hummus
1 cup of whole grain , low sugar and sodium, cereal with 3-4 oz. of milk
¼ cup of your favorite nut mix
1 banana
1 low calorie, low sodium and sugar, nutrition bar: Click here to order my favorite
Eat Sunday Brunch out and do lunch for dinner (Keep your meal on the light side, only eat half and save rest for leftovers)
2 cups of Minestrone Soup and 1 slice of your favorite french bread lightly buttered (Safeway carries a wonderful Wheat french bread baked fresh daily for under $$2.00)
1 turkey taco in a low carb high fiber tortilla, chips and salsa, 1/4-1/2 cup pinto beans lightly seasoned
1 scrambled egg, 1-2 4’’ pancakes or wheat toast with 1 tbsp. of syrup or spread, 1-2 slices of turkey bacon, and ¼- ½ cup of fruit
1 cup Linguine with Shrimp Scampi, 1/4 -1/2 cup steamed broccoli, 1/4-1/2 cup fresh fruit
1 lettuce wrap burger (use 90% or higher lean ground beef or turkey) (Season to taste), 1 mini size corn on cob (season to taste), 1/4-1/2 cup fruit
1 serving leftovers

Choose two sweet treats per day: (ex. One after lunch and one after dinner):
*1 small piece of dark chocolate (ex. Dark Hershey kiss, Andes mint, miniature chocolate, peppermint patty)
*One 6-8 oz. cup of sweetened beverage (ex. soda, hot chocolate, coffee, tea, smoothie)
*¼ - ½ cup fresh fruit with 1-2 tbsp. of non-dairy whip or other dip
*1 cup of sweetened cereal with 2-3 oz. of milk
* On occasion (few times a month) cookie, brownie, small scoop of ice cream, etc.

4-8 8oz. Glasses of water per day (add a slice of lemon or lime)
*Substitute natural flavorings to water- Click here to order
** Remember, fruits and veggies contain water too. You can drink too much water.
***Feel free to add in twice per day lightly sweetened tea or coffee (go for skinny options! 90 calories of less)
****Do not drink juice if possible. Juice contains more sugar than you need and has to be fortified to compare a piece of fruit. This includes making your own juice drinks. You are stripping out the most important part of the fruit, fiber. Juice in fruit has a purpose. It is designed to help your body chew, swallow and break down the fruit’s fiber. It is better make a drink using the whole fruit by emulsion instead of just the juice. Even making your own still contains natural high sugar content. When you take out the fibrous part of the fruit, you are just left with mostly sugar and little vitamins and nutrients.

Grocery List (Please check recipes and pantry to complete this list)

1-4 cucumbers
1 bunch/bag spinach
1 bunch/bag romaine lettuce
1 head of iceberg or butter lettuce large leaves
1 carton of cherry tomatoes
2 carrots
2 bunches of broccoli
2-4 corn on cobs
1 head of garlic
1-2 carton strawberries
1 carton red seedless grapes
1 bag apples
1-2 bunch of bananas
1 lemon
1 lime
1-2 avocados
1 large white/yellow onion
1 1/2 cups fresh green beans
2 celery stocks
1 bag frozen wild blueberries
1 bag frozen raspberries

1 carton of veggie fed dark yolk eggs
1-2 large cartons of liquid egg whites
1 package of shredded cheese (light)
1 Gallon/half gallon 2% or under milk or Almond
1 package of unsalted butter sticks1 small carton of feta cheese
1 carton of vanilla Greek yogurt

1 loaf of 100% whole wheat bread
1-2 packages Barilla Plus multigrain angel hair pasta
1 package Barilla Plus multigrain elbow pasta
1 bag of tortilla chips
1-2 packages of low carb high fiber tortillas
1 package of uncooked natural quinoa

36 medium raw shrimp (1 lb.) peeled and deveined
1 lb. ground turkey
1 lb. lean ground beef (90%or higher)
1 package Oscar Meyer turkey bacon
1 can pinto beans
2 can kidney beans
1 can re fried black beans (fat free)

1 jar of salsa
1 packet of McCormick Taco seasoning
2 32 oz. boxes of low sodium chicken stock
1 small bag or jar of poppy seeds
1 small jar of Dijon Mustard
1 small bottle of raspberry vinegar (balsamic works too)
1 jar seedless raspberry jam
1 28 oz. can diced tomatoes
1 14 oz. can crushed tomatoes
1 small bottle of pure maple syrup

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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.