Meal Plan
Shopping List
Easy to prep and grab breakfast in this plan to help you get going on busy days. Lunch's use leftovers, a salad, or a wrap to keep it simple. Leaving only on meal to be cooked each day, with a prep day for your breakfast. To make this meal plan work for you change the vegetables to ones you like.
Week 1 Meal plan notes and help
Breakfast
All breakfast options will need to be prepped the night before the 1st day having
Feel free to change the meals around
For yogurt can buy triple 0 but it is pricey, so I recommend buying Plan low fat and flavoring as you like some options are
Blend in choice of berries with 1-2 teaspoons of pyure (whole container)
Mix in 2teaspoons vanilla and 1-2 teaspoons of pyure (whole container)
Mix 1-2 teaspoons of all fruit jam in ½ -¾ cup serving
Lunch
Salads (this will be an S)
Lots of Non starchy veggies
Make sure there is protein (meat, cheese, or cottage cheese)
Canned tuna, salmon, or chicken work well
Diced Ham
Sliced sandwich meat works well
Watch for hidden sugar in the dressings when using a store bought look for under 3 grams of sugar per serving.
Try Olive oil as your dressing with lemon juice
Cottage cheese makes a good dressing
Wrap (this will be an S)
Joseph’s Lavash bread works well and is at Walmart
Cut them in half and only use half
Fill them with lots of meat and non starches
Sandwich meat, tuna salad, egg salad, chicken salad…..
Lettuce, spinach, tomatoes (keep to ¼ a large one), pickles, peppers, cucumbers….
Condiments
Mayo, mustard, ketch up (watch the sugar here), ranch (watch for sugar).....
Cheese
Dip for Veggies
Salsa works great with most veggies
Or use your favorite dip of choice watching for hidden sugars
Supper
-Cabbage roll in a bowl page 57, side salad, 1/2 Joseph's pita
Brown the meat than drain and rinse it with hot water to lower the fat content to make this FP
The ½ Joseph’s Pita was optional (may have better results without it but it is ok on occasion and some do great with them)
Use a low fat dressing on the side salad to keep it FP
½ cup 2% cottage cheese works well
Try Apple Cider vinegar and lemon juice
-Roast (pork or beef), radishes, green beans (all cooked in crock-pot or insta-pot), and Melissa's Amish broccoli salad page 271
The radishes will cook
up and you will not believe they are not potatoes
-Ranch hand Taco Salad Page 200
If using beef be sure to brown than drain and rinse this is an E meal so we want to keep the fat low
-Hubby lovin' chicken page 218, Mashed fotatoes page 269, Melissa's Amish
broccoli salad page 271, optional additional non starchy veggie
Use any chicken you want Bone in has great nutritional benefits but if you want to use bone less it will be fine cooking times would need to be adjusted
-Taste of home casserole page 144, side salad, 1/2 Joseph's pita
Feel free to use fresh green beans
The pita is optional
This is a S meal so you can have fat in your dressing on the salad if you like
-FP version Chicken broccoli mushroom stir fry page 75, Cauli rice
Xanthan Gum is available in most stores but if you can not find it it will work with our it the sauce will just be runny
-Spaghetti with Troodles Page 264, side salad
If you have sauce on hand use it if not look for one with no added sugar
Feel free to top with a small amount of cheese
Snacks
The deserts could also be used as snacks
Look at yogurt tips from breakfast
Up to one cup of berries may be added to most meals (only ½ cup blueberries)
All Fruit would be ok to add to an E meal
If having a desert after a meal keep it the same fuel, S with S, E with E, FP can go with S, E and FP
Try to keep 2.5 - 4 hours between meals and snacks
Feel free to change up veggies in meals, or leave a meal out for leftovers if wanted
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