To make things easier for you this week, I've created a meal plan and am including the recipes and shopping list. Don't worry, I have kept it simple for you so you won't be spending hours in the kitchen! Feel free to move things around as you like, though. The PWO meals may not align with your workout schedule, so move the post workout meals to any days that are appropriate for you. Also, feel free to double or even triple some recipes so you'll have plenty of leftovers! If you plan to do that, just be sure to add to your shopping list accordingly.
Meal Plan
Monday
Yogurt parfait (AT)
Green salad with sauteed chicken (AT)
Apple with nut butter (AT)
Chicken Tortilla Soup (AT)
Tuesday
Chia Pudding (AT)
3 Bean Tuna Salad (PWO)
Fruit (AT)
Spaghetti Squash with Meat Sauce (AT)
Wednesday
Smoothie (AT)
Leftover Spaghetti Squash or Chicken Tortilla Soup (AT)
Beef Jerky and nuts (AT)
Cinco de Mayo Pork with avocado, and sauteed peppers & onions (AT)
Thursday
Bircher Meusli (PWO)
Whole wheat wrap with chicken, hummus, and sauteed peppers & onions (PWO)
Dark Chocolate (AT)
Salmon with Sesame Broccoli (AT)
Friday
Protein Oats (PWO)
Leftover Cinco de Mayo Pork (AT)
Fruit (AT)
Pesto Chicken Pizza (PWO)
Saturday
Smoothie (AT)
Pesto Chicken Pizza with hummus (PWO)
Dark Chocolate (AT)
FREE MEAL
Shopping List
Produce
2 lemons
1 large spaghetti squash
1 bunch green onions
1 bunch cilantro
4 Vidalia onions
2 each- red, green, yellow peppers
fruit for snacking and breakfast bowls
salad greens
3 avocados
1 head garlic
broccoli florets
1 bunch asparagus
Pantry
oats
raisins
1/2 cup beef broth
4 cups chicken broth
2 cups prepared spaghetti sauce
14oz canned chopped tomatoes
2 cans tuna in water
1 can each- kidney, navy, black beans
sun dried tomatoes
dijon mustard
pesto
mixed nuts, for snacking
raw honey
stevia glycerite, if desired for breakfast bowls
nut butter
chia seeds
olive oil
coconut oil
sesame oil
beef jerky
protein powder
Meat
boneless, skinless chicken breasts (4-6)
1 rotisserie chicken
1 pound ground beef
3 pounds pork shoulder
Frozen
wild salmon fillets
berries for smoothies
whole grain tortillas
Refrigerated
unsweetened nut or coconut milk
plain Greek yogurt
hummus
feta cheese
Spices
chili powder
cinnamon
cumin
paprika
turmeric
fennel
black sesame seeds (or regular)
Prep Schedule
Saturday/ Sunday
- shopping
Sunday
- Saute all chicken breasts, and satue the onion and bell peppers that aren't going into the chicken tortilla soup.
- Roast spaghetti squash.
- Make meat sauce for spaghetti squash.
- Cook chicken tortilla soup in slow cooker Sunday night.
Monday
- Prepare chia pudding for the morning.
- Make 3 Bean Tuna Salad.
Tuesday
- Put Cinco de Mayo Pork in slow cooker to cook overnight.
- Prepare bircher meusli for morning.
Everything else can be prepared on the day of... That's it!