Saturday, June 3, 2017

June Meal Plan Week 1

My June Summer Strength accountability group kicks off on Monday! 
Here is the week 1 meal plan for the 1299-1500 calorie bracket. 

Generally, I have to tweak meal plans to suit my own habits and schedule, but using ones that are already done is completely fine! If you prefer Shakeology as an afternoon snack--go for it. Whatever works for you. 



BREAKFASTS
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday
Shakeology--blended with water and ice. (If you are eating a higher calorie bracket, this is a great place to add in extras!) (1 Red) 
SNACKS AM
Monday, Wednesday, FridayTropical Overnight Oats: ½ cup raw oats, 2 tsp. chia seeds, 1 cup kefir (or Greek yogurt), ½ tsp. vanilla extract, 1 medium kiwi, ½ cup strawberries (1 purple, 1 red, 2 yellow, ½ orange)
Tuesday, Thursday
2 Hard-Boiled eggs, 1 Cup Watermelon (1 red, 1 purple)

Saturday, SundayYour favorite coffee indulgence (within reason--lol!) and 1 HB Egg (1 yellow, 1/2 red)
 

SNACKS PM

Monday, Wednesday, FridayYogurt + Raspberries (1 Red, 1 Purple)  

Tuesday, Thursday, SaturdayApple with 1 tsp. Peanut Butter (1 purple, 1 tsp.) 

(Sunday I leave open for meal prep bites!)

LUNCHES
Monday, Wednesday, Friday
Cobb Salad with Deli Turkey and Hard-Boiled Eggs: 3 slices deli turkey, 1 hard-boiled egg, 2 Tbsp. green onions, 2 Tbsp. diced tomatoes, 1¼ cups romaine lettuce, 2 Tbsp. Healthier Ranch Dressing (1½ green, 1 red, ½ orange)
Tuesday, Thursday
Tuna Antipasto Salad: ½ cup chickpeas, ¾ cup tuna, ¼ cup red bell pepper, ½ lemon (juiced), ¼ cup chopped parsley, 1 tsp. olive oil, 2 cups spring lettuce mix (2½ green, 1 red, 1 yellow, 1 tsp.)

Sunday
Veggie burger and red pepper slices with hummus  (1 Red, 1 Green, 1 Blue) 

Saturday
Leftovers (I am more relaxed on the weekend, but just remember to track your containers!)


DINNERS
Monday, Wednesday, Friday
Chicken Burrito Bowls: ¾ cup shredded rotisserie chicken, ½ cup cauliflower rice, ½ cup chopped romaine lettuce, ¼ cup chopped tomato, ¼ cup chopped red onion, 2 Tbsp. chopped cilantro, 1 Tbsp. sliced jalapeño, ¼ medium avocado, 1 tsp. olive oil (1½ green, 1 red, 1 blue, 1 tsp.)
Tuesday, Thursday
Avocado Shrimp Rolls: ¾ cup pre-cooked shrimp, ¼ medium avocado, 1 tsp. mustard, freshly ground pepper, ½ lemon (juiced), pinch of paprika, 2 Tbsp. shredded unsweetened coconut, ½ cup romaine lettuce, 1 small whole wheat bun (½ green, 1 red, 1 yellow, 1 orange, 1 blue)

Sunday
Loaded veggie pizza (1 yellow, 1 green, 1 blue) 

Saturday
Out! Make smart choices at a restaurant--this is a lifestyle, not a "diet."  

Steps to prep 
(This should take you about an hour--time yourself and focus to see how fast you can get it done!) 

  1. Prep the vegetables and herbs. Rinse romaine lettuce, allow to air dry, and chop 6¼ cups. Rinse spring lettuce mix and allow to air dry. Remove the skin from one red onion and dice into small pieces. Rinse, deseed, and dice ½ cup red bell pepper. Rinse and chop 1 cup + 2 Tbsp. tomato. Rinse and dice ⅜ cup (6 Tbsp.) green onion. Rinse and loosely chop ½ cup parsley. Rinse and loosely chop ⅜ cup (6 Tbsp.) cilantro. Rinse, deseed, and slice 3 Tbsp. jalapeño. Store any unused vegetables for future use.
  2. Prep the Healthier Ranch Dressing for the Cobb Salad. In a food processor, combine 2 Tbsp. dried parsley, 2 tsp. dried onion flakes, 2 tsp. onion powder, 2 tsp. garlic powder, 1½ tsp. dried dill, 1½ tsp. dried cloves, 1 tsp. salt, and 1 tsp. ground black pepper; pulse until well mixed. Add 1 Tbsp. seasoning to ⅓ cup 2% plain Greek yogurt and ⅓ cup low-fat buttermilk; mix until well combined. Pour 2 Tbsp. dressing into 3 small containers. Store extra seasoning mix in the pantry and extra dressing in an air-tight container in the refrigerator for future use.
  3. Make the Cobb Salad in 3 large storage containers. To each container, add 1¼ cup chopped romaine lettuce, 2 Tbsp. diced green onion, 2 Tbsp. chopped tomato, 3 slices deli turkey, and 1 hard boiled egg.
  4. Make the Tuna Antipasto Salad in 2 large storage containers. Open and drain the chickpeas and 2 cans of tuna. To each container, add 2 cups spring lettuce mix, ½ cup chickpeas, ¾ cup tuna, ¼ cup red bell pepper, and ¼ cup chopped parsley. Store the lettuce on top of the tuna salad to keep from getting soggy. When ready to eat, drizzle salad with juice from ½ lemon and 1 tsp. olive oil.
  5. Prep the Avocado Shrimp Rolls. Stir together 2 tsp. mustard, juice from 1 lemon, large pinch paprika, and ground black pepper, to taste; divide dressing between 2 containers and store. Chop the pre-cooked shrimp into large pieces; divide between 2 containers with ¾ cup shrimp going into each container. When ready to eat, dice ¼ ripe avocado and store remaining in an air-tight container for future use. In a small bowl, toss diced avocado with ¾ cup pre-cooked shrimp and 1 container of dressing. Fill 1 small whole wheat bun with ½ cup chopped romaine lettuce, shrimp mixture, and top with 2 Tbsp. shredded unsweetened coconut.
  6. Prep the Chicken Burrito Bowls. Microwave frozen cauliflower rice per package instructions. Meanwhile, de-bone the rotisserie chicken and shred the meat. Once cauliflower rice is warm and chicken is shredded, assemble the burrito bowls. To 3 large storage containers, add ½ cup cauliflower rice, ¾ cup shredded rotisserie chicken, ½ cup chopped romaine lettuce, ¼ cup chopped tomato, ¼ cup chopped red onion, 2 Tbsp. chopped cilantro, and 1 Tbsp. sliced jalapeño. When ready to eat, top each salad with ¼ diced avocado and 1 tsp. olive oil.
  7. Make the Tropical Overnight Oats. Slice 3 kiwi in half and use a spoon to separate the fruit from the skin; dice kiwi and set aside. Rinse and slice 1½ cups strawberries. In a large bowl, combine 1½ cups old-fashioned oats, 6 tsp. chia seeds, 3 cups kefir (or Greek yogurt), 1½ tsp. vanilla extract, 3 diced kiwi, and 1½ cups strawberries. Mix until well combined; divide mixture between 3 storage containers and refrigerate.
  8. Prep Watermelon and Eggs. Cut 2 cups watermelon into bite-sized pieces. Divide between 2 storage containers. Serve with 2 hard-boiled eggs.
  9. Prep the Apple with Peanut Butter snack. Portion 1 tsp. peanut butter into 5 storage containers. Serve with medium apple.
  10. Prep the yogurt and berries snack: measure out one red container of plain Greek yogurt into a storage container. Add 1 purple container of frozen mixed berries on top and store in the fridge. 

Your 21 Day Fix Meal Prep Grocery List:

Remember to multiply if you are feeding more than one person
Fruit3 medium kiwi
1 1/2 cups strawberries
2 cups watermelon
5 medium apples
2 lemons
Vegetables1 bunch green onions
1 large tomato
6 1/4 cups romaine lettuce (about 1 large head)
2 red bell peppers
1 bunch parsley
4 cups spring lettuce mix
12 oz. package cauliflower rice, frozen
1 medium red onion
1 bunch cilantro
1 large jalapeño
2 medium avocados
Dry and Canned Goods1 1/2 cups old-fashioned oats
15 oz. can chickpeas
2 (5 oz.) cans tuna, packed in water
2 small whole wheat buns
Protein

3 cups (24 oz.) plain kefir (or an additional 24 oz. plain 2% Greek yogurt)
7 hard boiled eggs
1 large container plain 2% Greek yogurt
1/3 cup (2.7 oz.) low-fat buttermilk
1 package sliced deli turkey (9 slices)
1 rotisserie chicken
6 oz. pre-cooked shrimp


Pantry6 tsp. chia seeds
vanilla extract
5 packets Shakeology
5 Tbsp. peanut butter
dried parsley
dried onion flakes
onion powder
garlic powder
dried dill
dried cloves
salt
black pepper
olive oil
mustard
paprika
4 Tbsp. shredded unsweetened coconut

Freezer
Frozen mixed berries
Veggie pizza (look for one with a whole grain crust and tons of veggies! If it doesn't have enough, grab some extras)
Veggie burgers
 


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