Week Two: Fabulous Fall Meal Plan

Hey Everyone!

I hope you had a fabulous first week on your meal plan! I know I did.  Take a look below to see what is in store for this week.  Remember, you can do anything you put your mind to- all it takes is a little discipline and a lot of positive thoughts! You’ve got this 🙂

Monday:
M1: Veggie Omelette: 1 cup egg whites with 1/2 cup diced baby bella mushrooms and 1/2 chopped spinach- Spray a skillet with non stick cooking spray. Sauté the mushrooms and spinach until spinach is wilted. Add in 1 cup of egg whites and cook through. Enjoy with 2 tsp. hot sauce (optional)
M2: One grapefruit
M3: Salad with Protein: Unlimited mixed greens and veggies with 5 oz. of your favorite protein ( turkey taco meath, chicken, tuna fish etc.) and an apple
M4: One banana
M5: Kale, Turkey, White Bean Stuffed Peppers: Preheat oven to 375 degrees. Cut the top off of four bell peppers. Remove the seeds from the inside. Place the 4 peppers in a baking pan that has been sprayed with a non stick cooking spray and bake in the oven for 15 minutes. Meanwhile, in a skillet sauté 2 minced garlic cloves in 2 tbsp EVOO with 1 pinch of salt and pepper. Add in 1 lb. ground turkey and cook the turkey is completely cooked through. Add in one can drained White Beans and 2-3 cups chopped kale (you can substitute kale with spinach if you prefer). Let mixture cook until the kale is wilted. Add in a few pinches of Mrs. Dash seasoning if you prefer. Stuff the pre-cooked peppers with the turkey, kale, and white bean mixture. Place back in the oven again for 10 minutes. Remove from oven- sprinkle peppers with some grated parmesan cheese and ENJOY!
M6: Apple slices sprinkled with 1 tbsp. Cinnamon and one small packet of Truvia if desired.

Tuesday:
M1: Protein Blueberry Smoothie: 1 cup Unsweetend Almond Milk, 1 scoop Perfect Fit Protein or any organic plant based protein, 1/2 cup frozen blueberries. Mix in a blender and Enjoy!
M2: One grapefruit
M3: Salad with Protein: Unlimited mixed greens and veggies with 5 oz. of your favorite protein ( turkey taco meath, chicken, tuna fish etc.) and an apple
M4: One banana
M5: (MAKE AHEAD MEAL) Crockpot Balsamic Chicken and Salad: Place one pound of lean organic chicken breasts in the crackpot. In a bowl combine 1/4 cup of your favorite Light Balsamic Dressing and 2 tbsp. Spicy Dijon Mustard. MIx well and pour over the chicken. Put crockpot on low and cook for 6 hours. Shred the chicken over a salad with unlimited veggies and enjoy with a drizzle of lemon and 1/2 tbsp. EVOO
M6: 1/2 cup Greek Yogurt with 1 tbsp. granola and one cup green tea

Wednesday:

M1: Veggie Omelette: 1 cup egg whites with 1/2 cup diced baby bella mushrooms and 1/2 chopped spinach- Spray a skillet with non stick cooking spray. Sauté the mushrooms and spinach until spinach is wilted. Add in 1 cup of egg whites and cook through. Enjoy with 2 tsp. hot sauce (optional)
M2: One grapefruit
M3: Salad with Protein: Unlimited mixed greens and veggies with 5 oz. of your favorite protein ( turkey taco meath, chicken, tuna fish etc.) and a banana
M4: Apple with 1 tbsp. All Natural PB or Almond Butter
M5: Twice baked Mexican Sweet Potato with a side salad (unlimited veggies) and 1 tbsp. light vinaigrette
http://www.thestayathomechef.com/2013/05/chipotle-twice-baked-sweet-potatoes.html
M6: 3 Ingredient Cookies from Tone It Up: Enjoy one cookie after dinner and save the rest for snacks and desserts for the rest of the week.
http://toneitup.com/2013/09/we-love-food-friday-your-3-ingredient-cookie/

Thursday:
M1: Protein Blueberry Smoothie: 1 cup Unsweetend Almond Milk, 1 scoop Perfect Fit Protein or any organic plant based protein, 1/2 cup frozen blueberries. Mix in a blender and Enjoy!
M2: One grapefruit
M3: Salad with Protein: Unlimited mixed greens and veggies with 5 oz. of your favorite protein ( turkey taco meath, chicken, tuna fish etc.) and an apple
M4: One banana
M5: Pumpkin or Butternut Squash Turkey Chili: Once you get to the webpage scroll down to find the recipe as there are others on the same page. If you are unable to find pumpkin substitute cubed butternut squash
http://toneitup.com/2014/09/comforting-fall-soups/
M6: One 3 Ingredient Cookie from Wednesday dessert

Friday:
M1: Veggie Omelette: 1 cup egg whites with 1/2 cup diced baby bella mushrooms and 1/2 chopped spinach- Spray a skillet with non stick cooking spray. Sauté the mushrooms and spinach until spinach is wilted. Add in 1 cup of egg whites and cook through. Enjoy with 2 tsp. hot sauce (optional)
M2: One grapefruit
M3: Salad with Protein: Unlimited mixed greens and veggies with 5 oz. of your favorite protein ( turkey taco meath, chicken, tuna fish etc.) and a banana
M4: Apple with 1 tbsp. All Natural PB or Almond Butter
M5: HAPPY FRIDAY! It’s Pizza Night! Cauliflower Crust Pizza that is! This recipe is great. It makes one serving You can eat the whole pie and consume less than 300 calories. I personally would top my pizza with less cheese and more sautéed veggies, but that’s just my preference. Enjoy with a glass of Organic Red Wine 🙂
http://www.fitsugar.com/Low-Carb-Cauliflower-Crust-Pizza-Recipe-30739512

Saturday:
M1: Protein Pancakes- 1/4 cup egg whites, 1/2 mashed banana (really mash it well), 1 scoop perfect fit organic protein (or any organic plant based protein you prefer) 1 tsp. cinnamon, 1tsp. nutmeg. Feel free to mix in blueberries or sliced banana. Spray a skillet with non stick spray and pour batter in. Cook pancakes in skillet until they are cooked through- flipping once. Enjoy your pancakes with a drizzle of honey or all natural maple syrup.
M2: one grapefruit
M3: Hummus and Veggie Wrap: Sautee one cup of your favorite chopped veggies in 1 tbsp. EVOO. Spread 1 tbsp. hummus on a whole wheat wrap or brown rice wrap. Place veggies on top of the hummus and add lettuce or spinach. Sprinkle 2 tbsp. shredded cheese and roll up. Enjoy with a side of sliced apple.
M4: One banana
M5: Vegetable Soup: Saute 4 minced cloves of garlic in 2 tbsp. EVOO in a soup pot. Add in one diced onion and let cook on low heat. Chop one yellow squash, one zucchini, and one red pepper into bite sized pieces and add to the pot. Add in 2 cups of 1 inch thick cubes of butternut squash. Add in one can diced tomatoes. Add in 3 cups of reduced sodium chicken broth and 2 cups of water. Season with 1 tsp. each salt, garlic powder, oregano and red pepper flakes. Add ground black pepper to taste. Cook on medium heat until the mixture comes to a boil. Then simmer for 30 minutes. Meanwhile remove stems from a 1/2 a bushel of kale. Chop the kale into bite sized pieces and add to the pot. Continue to cook for 10 minutes or until kale is wilted completely. Serve soup hot and enjoy one- two bowls.
M6: You Pick: a glass of wine, a piece of chocolate, a 3 ingredient cookie, apple slices with 1 tbsp. PB and granola, or 1/2 cup Edy’s Slow Churned 1/2 fat ice cream (Pumkin should be out now!!)

Sunday:
M1: Blueberry Oatmeal: One cup oatmeal, 1 tsp. all spice, 1 tsp. honey and 1/2 cup blueberries
M2: one grapefruit
M3: Salad with unlimited veggies and 5 oz. of your favorite protein with 2 tbsp. light vinaigrette dressing OR leftover Veggie soup
M4: Sliced apple with 1 tbsp. all natural PB or almond butter
M5: Zucchini Lasagna **use ground turkey even though the recipe says beef or turkey**
http://www.thirtyhandmadedays.com/2013/09/healthy_recipes_zucchini_lasagna/
M6: one cup green tea

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