After the Thanksgiving holiday weekend, I never got around to planning out our meals for the week. I had lunches planned, but after three days I failed miserably at eating them. I was ravenously hungry, and wanted something more filling than turkey soup. And dinner was a free-for-all (although I stayed within my points, so that’s a small victory).
This week I’m going to try to eat two high protein snacks during the day, and I’ve planned out our dinners like I normally do. I have no problem eating the same thing for breakfast and lunch for the entire week, so those meals will look like this (PP stands for PointsPlus):
Breakfast – 5 PP: Morning glory muffin (made with dehydrated blueberries instead of raisins & half whole wheat flour-lowers PointsPlus to 4), low-fat string cheese, 1 cup grapes
Snack – 3 PP: .75 oz almonds and a banana
Lunch – 7 PP: 1 cup vegetable chili, 1/2 cup brown rice, apple
Snack – 3 PP: 1 cup non-fat plain greek yogurt and 1/2 cup blueberries
The only deviation will be Thursday, when I’m going out to lunch with some co-workers. We’re going to a restaurant I’m familiar with, and I already have a healthy choice planned. That leaves me with approximately 11 points for dinner and maybe an evening snack (of course, I have weekly points to use, but I’m trying to save them for a meal out and an evening with friends). Here’s what our dinners will be:
Monday – 10 PP: 1/2 cup brown rice, 1/2 cup kale sauteed in 1 tsp olive oil & garlic, 2 soft boiled eggs, one cup skim milk.
Tuesday – 11 PP: Taco salad! Green salad topped with 3 ounces of beef taco meat, 1/4 cup reduced fat shredded mexican cheese, salsa and 2 T guacamole, 1/2 cup fat free refried beans. Aaron will probably have regular tacos, and will eat the leftovers for lunches.
Wednesday – 13PP: Morningstar spicy black bean burgers on toasted english muffins with sriracha & miracle whip, 4 oz roasted potatoes tossed with 1 tsp olive oil, 1/2 cup roasted carrots tossed with 1 tsp olive oil, one cup skim milk.
Thursday – 8PP: 4 oz broiled tilapia with 1 tsp olive oil, 1/2 cup cooked quinoa with rehydrated dried tomatoes, 1/2 cup green beans, one cup skim milk
Friday will be whatever is left over, or perhaps we’ll decide to go out to dinner.
I’m fairly certain I’ll meet my good health guidelines each day, with the exception of the olive oil. While not perfect, I think the menu is pretty good.
Tonight I’m baking a double recipe of morning glory muffins to put in the freezer (they defrost in the microwave in 30 seconds), cooking the rice for my lunches and Monday’s dinner, weighing & bagging the almonds, preparing my yogurt snacks, washing and packaging the grapes, and packing the chili and rice together. This makes it easy to stay on plan every single day. This week each dinner will be made that night, but some weeks I’ve made soups and casseroles on the weekend so every night was just reheat and eat.
How do you plan and prep your meals?