Sometimes we don't want to get the cook books out, measure every ingredient, we just want simple and quick and that is what this is.
Here is a simple meal plan that is THM without using any recipes, just basic cooking no how. This also requires no special ingredients, just simple whole foods found at the store.
Monday
Breakfast: Eggs and Veggies (S)
Sautee veggies in frying pan cook eggs to liking
Lunch: Salad (S,E,or FP)
Lots of leafy greens, your choice of protein (lean for FP or E), lots of veggies
For S cheese, nuts, seeds, olive oil, fatty dressing
For E beans, rice, fruit, low fat dressing
For FP low fat dressing, lots of veggies , keep carbs 10 grams or less, fat 5 grams or less
Supper: Spaghetti using Zucchini noodles or finely sliced cabbage
Use no sugar added sauce add browned ground beef
Tuesday
Breakfast: Oatmeal (E)
Follow the directions on package sweeten with on plan sweetener and add fruit if you want
Lunch; Sandwich and veggies (E)
Here are some suggestions
Sprouted or sourdough bread
Lean meat
Lettuce
Tomatoes
Pickles
Pickled peppers
Laughing cow cheese
Mustard
Ketchup
Small smear of mayo
Supper: Stir fry (S, E, FP)
For S use any meat, lots of veggies, spices, soy sauce, add oil, nut butters…..
For E keep meat lean, add rice, lots of veggies, limit fat, spices, soy sauce….
For FP keep meat lean, lots of veggies, limit fat and carbs, spices, soy sauce….
Wednesday
Breakfast: Egg white omelette (or scramble) FP
Lots of veggies and egg whites
Lunch: Salad S, E, or FP
Lots of leafy greens, your choice of protein (lean for FP or E), lots of veggies
For S cheese, nuts, seeds, olive oil, fatty dressing
For E beans, rice, fruit, low fat dressing
For FP low fat dressing, lots of veggies , keep carbs 10 grams or less, fat 5 grams or less
Supper: Baked bone in chicken, buttered non starchy of choice, and a side salad
Bake the chicken how you like
Enjoy any non starchy veggie
Salad nice leafy greens with dressing of choice watch for sugars
Thursday
Breakfast: toast with 1% or 2% cottage cheese E
Sprouted or sourdough toast topped with jam, or light laughing cow cheese
Lunch; Sandwich and veggies (E)
Here are some suggestions
Sprouted or sourdough bread
Lean meat
Lettuces
Tomatoes
Pickles
Pickled peppers
Laughing cow cheese
Mustard
Ketchup
Small smear of mayo
Supper: Baked sweet potato topped with tuna, and steamed veggies E
Add 1 teaspoon butter or other fat to either the sweet potato or veggies
Top potato with low fat toppings you like, salsa, light laughing cow cheese, ……
Friday
Breakfast: Eggs and veggies S
Sautee veggies in frying pan cook eggs to liking
Lunch: Salad S, E, or FP
Lots of leafy greens, your choice of protein (lean for FP or E), lots of veggies
For S cheese, nuts, seeds, olive oil, fatty dressing
For E beans, rice, fruit, low fat dressing
For FP low fat dressing, lots of veggies , keep carbs 10 grams or less, fat 5 grams or less
Supper: Roast, radishes, and green beans cooked in the crock pot or instant pot
Pick beef or pork roast
Saturday
Breakfast: Yogurt and berries FP
1 cup of berries except blueberries ½ cup
Lunch: leftovers
Lets not let that food go to waste
Supper: Hamburger on a salad S
Put hamburger and all the fixings on a nice big bed of lettuce
Sunday
Breakfast: sausage, eggs, and berries S
1 cup of berries except blueberries only ½ a cup
Lunch Leftovers
Don't let them go to waste
Supper: fried or grilled pork chop with buttered or cheesy non starchy veggies, and a side salad S
Enjoy any non starchy veggie
Salad nice leafy greens with dressing of choice watch for sugars
Snacks Keep them simple
S Celery and peanut butter
S small handful of nuts and seeds
E Apple or peach and 1% or 2% cottage cheese
E apple or other fruit and low fat cheese stick
FP yogurt and berries
1 cup of berries except blueberries only ½ a cup
FP or S Celery and tuna
For FP mix tuna with a little yogurt and mustard
For S mix tuna with mayo
Halloween is when unhealthy eating often starts and it often is a battle to get back on track and stay on track with the holidays so close behind. Not this year I am going to give you all the tips and tricks to say no to those Halloween treats, give you better options for treats, give you healthy holiday meal ideas that will please the family, and give tips on how to make it through the holiday gatherings without derailing your progress. No gaining the holiday pounds this year we are going to continue on our health journey with a Happy Healthy Holiday.
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