Meal Planning 101: Getting Started

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Week of 1/25/16

Menu

Breakfast: PB Chocolate Banana Shake

Lunch: Meatless Mex Mashup

Dinner: Mediterranean Chicken

Shopping List

  • protein powder (preferably chocolate peanut butter)
  • 4 large bananas
  • 4 cups skim/almond milk
  • 14 fajita-size flour tortillas
  • 5 large potatoes
  • 1 can black beans
  • 1 small container any kind hummus (roasted red pepper is my favorite)
  • 3 avocados
  • 2 pounds boneless skinless chicken breast
  • 2 bags frozen steamer vegetables (medley or broccoli work best)
  • 1 bag baby carrots
  • 1 container strawberries
  • 1 container blueberries

You should have in your pantry:

  • healthy snacks such as kashi bars, low-sodium turkey jerky, babybell cheeses
  • italian seasoning mix or herbs
  • extra virgin olive oil
  • containers

Recipes

PB Chocolate Banana Shake

Fill your blender with half a banana, one scoop protein powder, 1/2 c milk, 1/2 water, 3-5 ice cubes. Blend until smooth.

Mediterranean Chicken & Potatoes

Preheat oven to 400 degrees F. Clean boneless breasts. Beat to make tender and of even thickness. Arrange on a cookie sheet covered in foil. Coat in 1 tbsp of olive oil and italian seasoning on both sides. Bake for 15 minutes. Turn over and bake for 15 more minutes. Chicken is done when it is 160 degrees inside on food thermometer.

Scrub potato skins clean, then pierce with fork throughout. Place in microwave for 10-13 minutes. You may have to do this in two batches depending on the size of your microwave. Potatoes are done when they can easily be scooped from their skin.

Microwave frozen vegetables.

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Meatless Mex Mashup

Black Bean Potato: Arrange half the flour tortillas flat. Spread a thin layer of cooked potato innards onto each tortilla. (This should use about 1.5 potatoes.) Rinse black beans and place 1-2 tbsp on top of potatoes.

Avocado Hummus: Pit and scoop out avocados. On the other half of the tortillas, spread a thin layer of avocado. On top of that, put 1 heaping tsp of hummus.

Arrange

Each dinner container should include 4oz chicken, half potato, vegetables.

Each lunch container should include one of each type of tortilla and a cup of fruits and vegetables.

 

 

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