Meal planning and an example of a meal plan.

 Meal Planning.

Sometimes planning a meal can be one of the most difficult thing to do. It is not always easy to seat and put together a weeks worth or two weeks worth of food together. You never really know how busy your schedule can be or what may transpire  that week, that may cause you to not use your meal plan. But putting a meal plan together will save you alot of money.

Walking into a grocery store with no list only lives you buying a whole lot of things you do not need. Here I have placed an example of a meal plan for you. A meal plan helps you stay withing your budget reach.

Monday

Breakfast: Egg white scramble with vegetables and a side of turkey bacon. (tomatoes, onions and bell peppers.)

Snack: 10 almonds

Lunch: chicken salad with balsamic vinaigrette

Snack:  Tuna stuffed tomato

Dinner: 4oz chicken, ½ cup mash potato, I cup corn

Snack:  A cup of green tea

Tuesday

Breakfast: Egg white omlette with vegetables and one slice whole grain toast. (tomatoes, onions and bell peppers.)

Snack: 1oz dark chocolate

Lunch: chicken ranch wrap. (Baked chicken, some lettuce, tomato and a tortilla shell. Put all the ingredients in a wrap with 1 tablespoon ranch sauce.)

Snack:  1 cup grapes

Dinner: chicken in a foil. 4oz chicken, ½ cup chopped tomatoes, bell peppers and onions. 1 medium red skinned potato, sliced

Salt and pepper to taste. Place them all in a foil and let it bake until cooked.

Snack:  A cup of green tea

Wednesday

Breakfast: ½ cup oatmeal

Snack: shrimp cocktail. 5 shrimps and some cocktail sauce.

Lunch: BBQ chicken and vegetables. ( 4oz baked chicken breast, ½ cup cooked brown rice or whole grain rice, 1 tablespoon barbecue sauce, 6 spears asparagus, steamed or roasted.)

Snack: 1 cup strawberries

Dinner:  Steak and baked potato. ( 4 oz steak, 1 whole red potato, 1 cup broccoli.) bake steak and potato in the oven until cooked and boil your broccoli for like 3 to 5 minutes only with a little bit of salt. Be sure to season your food to your taste.)

Snack: A cup of tea

Thursday

Breakfast: Cereal. Not sugary cereals. Cereals such as kashi go lean, cheerios, raisin bran, granola or corn flakes. Use only 1 cup cereal  and 1’2 cup milk.

Avoid dairy products. Try using almond, rice, soy or skim milk. They contain less fat and is healthier for you.

Snack: 1 cup unbuttered pop corn

Lunch:  Healthy Burger. 1 veggie lean chicken or turkey patty. 1 reduced calorie whole wheat bun. 2 whole lettuce leaves. 1 piece tomato, 1 tablespoon ketchup and mustard

Snack: 4 mini rice cakes or an apple

Dinner: Steak and green beans.  4 oz steak, 1 cup green beans steamed, ½ oz almonds chopped, salt and pepper to taste

Snack: a cup of tea. You want to avoid eating pass 6 o clock or no later than 7.

Friday

Breakfast: Breakfast egg wrap. 4 egg whites, bell peppers, tomatoes and onions. Scramble the eggs and vegetables with some salt. After that is done warm up a tortilla shell. Whole grain tortilla shell. Then place the egg in the tortilla shell and eat.

Snack: a protein shake

Lunch:  Turkey sandwich using whole grain or whole wheat bread. Use deli turkey meat, 1 tablespoon mustard and ketchup, some lettuce and tomato.

Snack: fruit of your choice

Dinner: Lime and honey glazed salmon with a salad. (1 tablespoon honey, juice of ½ a lime, 3oz salmon fillet, ¾ cup frozen corn, black bean, and red pepper medley thawed, 1/3 cup spinach, salt and pepper to taste.

For glaze mix honey and lime juice in a cup,  place the salmon in a baking dish season with salt and pepper drizzle with glaze, and pop in the oven Baked until salmon is cooked through. Place corn in a small pan with a few tablespoons of water and place in oven until corn is heated through. Add spinach to corn until cooked. Serve salmon on veggie salad.

Snack: a cup of tea

Saturday

Breakfast: Strawberry smoothie. ½ cup milk, I cup frozen strawberries, ice, 2-4oz water if needed. Blend all in a blender

Snack: 1 small slice angel food cake

Lunch:  Shrimp salad

Snack: Protein Bar

Dinner: Whole grain rice and chicken.

Snack: A cup of tea

Sunday

Breakfast: whole wheat pancakes or waffles with some eggs.

Snack:  1 cup of fruit of your choice

Lunch: chicken salad

Snack: 1 cup greek yogurt and some berries

Dinner: your choice!!

Snack: A cup of tea