If you’re anything like me, you like routine, want to eat clean during the week, and don’t have much free time to spare. I want to take the hassle and time out of planning healthy meals and snacks for you by sharing my meal plan for this week. You know what this means… NO EXCUSES! Let’s eat clean together!
I’m a grazer. I have to space out my food 2.5-3 hours apart, otherwise I would be eating constantly! I eat nut butter and chocolate like there’s no tomorrow unless I have some kind of discipline in my daily routine. By planning my meals/snacks ahead and logging it on My Fitness Pal (#accountability), I am able to keep those cravings at bay. Try it for yourself. It works!
A few quick tips:
- Plan ahead for the week
- Grocery shop on the weekend
- Prep as much food as you can in advance
- Set a goal to drink 8-10 cups of water per day
Breakfast: Coffee and a Lara Bar
I like to start my (very early) morning with coffee and healthy fats to wake me up and get my metabolism going. This combo is also very easy to eat on-the-go, which is what I do! The healthy fats give me enough energy to last me through my morning clients and a workout of my own.
Calories: 190 | Macros: 24g carbs, 10g fat, 4g protein
Monday, Wednesday, Friday: Greek yogurt and a hardboiled egg
Tuesday, Thursday: protein bar (not pictured)
Eating protein after a workout is key when it comes to muscle repair and regrowth! Make sure it’s a large part of your post-workout snack.
Calories: 180 | Macros: 13g carbs, 5g fat, 20g protein
Lunch: Salad with fresh veggies, grilled chicken and balsamic vinaigrette
Sometimes I’ll put this in a wrap, other times I’ll just eat it as a salad. Every week I mix up what veggies I use based on what’s in season, on sale, etc. This week I used sweet peppers, cherry tomatoes and cucumbers. I marinated the chicken in extra virgin olive oil and lemon pepper seasoning and grilled the chicken in advance. I’ll add the balsamic vinaigrette in the morning so the lettuce doesn’t get too soggy throughout the week.
Calories: 127 | Macros: 10g carbs, 1g fat, 18g protein
Monday, Wednesday and Friday: fruit and raw almonds
Tuesday, Thursday: smoothie (not pictured)
This is the time that my cravings hit the hardest. I’m usually home from work by now and have a pantry full of food to devour. But having this planned out and logged stops me from pouring that big bowl of cereal or eating an entire bag of chips and salsa. My smoothies vary, but will usually have a banana, spinach and almond milk. Other add-ins: PB2, chocolate whey protein powder, Greek yogurt, chia seeds, blueberries, etc.
Calories: 280 | Macros: 36g carbs, 15g fat, 7g protein
Dinner: Chicken Caesar Salad, Burrito Bowls and one Trader Joe’s frozen meal of my husband’s choice
I get my dinner recipes from Pinterest, friends and family, my own head, cookbooks, etc. and I try to make different dinners each week to keep it exciting! ** IMPORTANT: leftovers are a lifesaver. Making enough for two meals is a gamechanger. Knowing that I only have to cook two meals a week is manageable. Having a good quality freezer meal on hand is also great for when the leftovers run out and you need a quick meal.
I’ll be posting my Chicken Caesar Salad and Burrito Bowl recipes later this week. Be sure to check back for these two healthy and easy recipes. I guarantee they’ll become part of your dinner rotation!