This is a one week meal plan using the Trim Healthy table cookbook, including options for snack, shopping list, and meal prep advice. You can choose to do a big prep day over the weekend or a smaller prep day on Sunday and do more daily prep. Breakfast is easy to grab and run if needed or can be enjoyed peacefully at home, lunch items are easy to pack if needed, making this meal plan great for busy people on the go.
Here is what the week will look like
Monday: E breakfast Oatmeal on the go cups pg. 350
S lunch BLT wraps pg 296
S supper Dreamy chicken lazone pg 50, Cauli rice pg 263, Tzatziki cucumber salad pg 266
Tuesday: FP breakfast Quick-fix egg white muffins pg.332
E lunch Sandwich with fresh veggies
S supper Easy pizza casserole pg. 126, side salad
Wednesday: E breakfast Oatmeal on the go cups pg. 350
S lunch BLT wraps pg 296
FP supper Deconstructed fajitas pg 56
Thursday: FP breakfast Quick-fix egg white muffins pg.332
E lunch Sandwich with fresh veggies
S supper Burger bombs pg 212, slender slaw pg. 266, Green fries pg 262
Friday: E breakfast Oatmeal on the go cups pg. 350
S lunch BLT wraps pg 296
S supper Ten minute Chinese chicken salad pg 199
Saturday: S Breakfast Big bowl egg scram, pg 331
E lunch Pizza grilled cheese pg 298 with fresh veggies
S supper Garlic & herb butter tilapia pg. 228, Slender slaw pg. 266, Garlic parmesan asparagus pg 260
Sunday: E breakfast Fluffy white banana pancakes, pg 339
S lunch Melty tuna pepper poppers pg 313
FP supper Stupid simple zucchini alfredo pg 309 (double to triple this recipe depending on the number of people you are feeding), side salad
Optional Deserts: S NO bake peanut butter cheesecake with chocolate crust pg, 406
FP Lemon lime burst whip, pg 442
E Pumpkin bam cake pg, 385
Enjoy your desserts with meals of the same fuel type, or FP after an S or E meal, or a S or E after a FP meal
Snacks E Frisky, pg 472
Pumpkin bam cake page 385
FP Cheesecake shake down, pg 470
Instant cookie dough protein bar, pg 429
Lemon lime burst whip pg 442
S Cinnamon bun shake, pg 469
Brownie batter in a mug, pg 405
No bake peanut butter cheesecake with chocolate crust pg 406
Lets talk sandwiches use sprouted or sourdough bread
Choose lean meat
use Light laughing cow cheese
add in fillings tomatoes, pickles, lettuce, pickled peppers....
use condiments of choice Mustard, ketchup, small amount of mayo
Be mindful of added fat keep under 5 grams
Watch your timing with snacks if you don’t have 3 hours before your next meal go for a snack of the same fuel as the meal or have a FP.
Before prepping anything make your snack and dessert choices and do your shopping always shopping your pantry first.
Big prep day
Make breakfast for the week (not Saturday and Sundays)
Oatmeal on the go cups pg. 350
Quick-fix egg white muffins pg.332
Make deserts if you want
NO bake peanut butter cheesecake with chocolate crust pg, 406
Pumpkin bam cake pg, 385
Cook bacon for BLT wraps
Cook 5 pounds chicken breast, slice 4-6 cups for fajitas, dice the rest spilting it for 10 minute chicken salad, and stupid simple zucchini.
Make meat mixture for easy pizza casserole (optional can do on Tuesday)
Cut all veggies
Tomatoes for BLT wraps and slender slaw
Choice of veggies to go with sandwich
Veggies for side salads
Slice cabbage for slender slaw
Boil eggs for Slender slaw
Smaller prep brake down
Sunday:
make your breakfast for the week Oatmeal on the go cups pg. 350
Quick-fix egg white muffins pg.332 (could make Monday night or Tuesday morning if works for your schedule)
Cook bacon and chop tomatoes for BLT wraps
Make deserts if you want or wait till later in the week if that works for you if you want these make them when you have time
NO bake peanut butter cheesecake with chocolate crust pg, 406
Pumpkin bam cake pg, 385
Get chicken tenderloins out to thaw for Monday night
Make and pack lunch and snack if you need them on the go
Cut veggies for Tzatziki Cucumber salad (could make it or wait and make before while cooking Monday night
Monday:
Thaw sausage for pizza casserole
Cut veggies for side salad and to go with lunch
Make and pack lunch and snack if needed
E breakfast Oatmeal on the go cups pg. 350
S lunch BLT wraps pg 296
S supper Dreamy chicken lazone pg 50, Cauli rice pg 263, Tzatziki cucumber salad pg 266
Tuesday:
Thaw chicken breast for fajitas and ten minute chicken salad
Make and pack lunch and snack if needed
FP breakfast Quick-fix egg white muffins pg.332
E lunch Sandwich with fresh veggies
S supper Easy pizza casserole pg. 126, side salad
Wednesday:
Thaw ground beef for burger bombs
Thaw chicken for ten minute chicken salad
Make and pack lunch and snack if needed
Boil eggs for slender slaw
Slice cabbage and tomatoes for slender slaw (or do this Thursday if you will have more time)
E breakfast Oatmeal on the go cups pg. 350
S lunch BLT wraps pg 296
FP supper Deconstructed fajitas pg 56
Thursday:
Cook and dice chicken for ten minute chicken salad
Make and pack lunch and snack if needed
FP breakfast Quick-fix egg white muffins pg.332
E lunch Sandwich with fresh veggies
S supper Burger bombs pg 212, slender slaw pg. 266, Green fries pg 262
Friday:
Thaw Tilapia
Cut veggies for breakfast
E breakfast Oatmeal on the go cups pg. 350
S lunch BLT wraps pg 296
S supper Ten minute Chinese chicken salad pg 199
Saturday:
Thaw chicken breast for stupid simple Zucchini alfredo
S Breakfast Big bowl egg scram, pg 331
E lunch Pizza grilled cheese pg 298 with fresh veggies
S supper Garlic & herb butter tilapia pg. 228, Slender slaw pg. 266, Garlic parmesan asparagus pg 260
Sunday:
E breakfast Fluffy white banana pancakes, pg 339
S lunch Melty tuna pepper poppers pg 313
FP supper Stupid simple zucchini alfredo pg 309 (double to triple this recipe depending on the number of people you are feeding), side salad
Meal plan printable
Shopping list printable
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