My Favorite Foods and Sample Menus

A great way to stay on track and stay away from junk food is to always prepare ahead of time or at least have a plan.  That way you're not stuck sitting in front of the open cabinets not know what you should eat and find yourself staring at the box of Lucky Charms or Little Debbies.  Having a plan also helps you with your grocery shopping and budget as well, keeping from going back to the store multiple times a week and being tempted by the candy bars at the checkout.

At the end of each week I'll go ahead and plan out what I might want for my meals for the upcoming week.  I'm one of those people that can eat the same thing all week.  I can eat the same breakfast or lunches and snacks all week, but I vary up dinners.  That way with my lunches and snacks I can cook in bulk, making it easier throughout the week.  Like if I know I'm going to be eating Chicken Caesar Salads throughout the week, I'll go ahead and grill up an entire pack of chicken and store it in the fridge or freezer to last the week.  If you can't eat the same thing day after day, then you can always vary up your options throughout the week too, or alternate meals.  I've just found that eating the same is easier and cheaper since you only have to buy those ingredients for that week and not multiple things.

Below is a list of some of my favorite meals and snacks and a couple sample weekly menus. I designed these meals from the foods I love and their convenience.  This might not be enough for some people or maybe you don't care for the foods, I know my husband definitely doesn't so I made a completely different menu for him that I'll post as well.  Once you learn more about what to eat and what to not eat, you can create meals that are right for you.  There's an infinite possablitly, even for those who don't want to cook all that much.  And, if anyone would be interested in me helping make up a menu or get different ideas, please feel free to contact me, I'd be happy to help.

Breakfast Favorites (just about everything involves oats and eggs - so a protein and a carb):

• Oatmean with Flaxseed Meal and Honey, and Scrambled Egg Whites
• Blueberry Protein Pancakes with Applesauce
• Protein Crepes Stuffed with All Natural Peanutbutter and Banana

Lunch Favorites:

• Grilled Chicken Caesar Salad
• Grilled Chicken Breast
• Veggie Omelets (stuffed with spincah, red and green peppers, and onion)
• Turkey Meatloaf Muffins
• Turkey-Zucchini Burgers
• Edemame Energy Salad
• Tilapia
• Salad with Chicken, Baked Ham or Turkey
• Mediteranian Tuna Wraps
• I'll usually pair these with some green veggies, like broccoli, zucchini, asparagus, or a salad and some homemade sweet potato fries or brown rice.

Dinner Favorites:

• Grilled Chicken - Add variety with different seasonings, homemade marinades or different cooking methods.
• Salsa Chicken with Brown Rice
• Healthy Chicken Stir Fry with Brown Rice
• Tilapia
• Salmon
• Seared Tuna Steaks
• Deer Tenderloin
• Deer Steaks
• Italina Shrimp and Angel Hair Pasta
• Whole Wheat Spaghetti
• Baked Turkey
• Again, I pair these up with some good veggies (broccoli, zucchini, squash, sweet potatoes, white potatoes, brown rice, quinoa, salad, etc)

Healthy Snack Favorites:

• Homemade Energy Bites
• Natural Almonds with Apple
• Low Fat Cottage Cheese with Fruit
• All Natural Peanut Butter with Apple
• DIY Granola Bars
• DIY Protein Bars
• Banana with All Natural Peanut Butter
• Lemon Protein Bars
• Cinnamon Swirl Protein Bread
• Protein Muffins
• Protein Shake

	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Breakfast 8:00-8:30	Blueberry Protein Pancakes & Applesauce	Blueberry Protein Pancakes & Applesauce	Blueberry Protein Pancakes & Applesauce	Blueberry Protein Pancakes & Applesauce	Protein Crepes w/ Peanut Butter & Banana	Protein Crepes w/ Peanut Butter & Banana	Protein Crepes w/ Peanut Butter & Banana
Lunch 12:00	Grilled Chicken Lite Caesar Salad & LF Cottage Cheese	Grilled Chicken Lite Caesar Salad & LF Cottage Cheese	Grilled Chicken Lite Caesar Salad & LF Cottage Cheese	Grilled Chicken Lite Caesar Salad & LF Cottage Cheese	Grilled Chicken Lite Caesar Salad & LF Cottage Cheese	Left Over Chicken Stir Fry & Brown Rice	Market Fresh Roasted Turkey Salad from Arby’s
Snack 2:30-3:00	Energy Bite, Protein Shake & ½ Apple	Energy Bite, Protein Shake & ½ Apple	Energy Bite, Protein Shake & ½ Apple	Energy Bite, Protein Shake & ½ Apple	Energy Bite, Protein Shake & ½ Apple	DIY PB & Chocolate Protein Bar	Lemon Protein Squares
Dinner 5:30	Salmon, Rice, Brussels Sprouts	Chicken Stir Fry, Brown Rice	Tilapia, Baked Sweet Potato, Asparagus	Grilled Chicken, Brown Rice, Broccoli	Spaghetti, Mushrooms, Caesar Salad	Seared Tuna Steaks, Asian Veggie Medley, and Brown Rice	Deer Tenderloin, Fried Potatoes & Onions,  Mixed Greens
Snack 8:00-9:00	½ DIY Protein Granola Bar, Protein Shake & ½ Banana	½ DIY Protein Granola Bar, Protein Shake & ½ Banana	½ DIY Protein Granola Bar, Protein Shake & ½ Banana	½ DIY Protein Granola Bar, Protein Shake & ½ Banana	½ DIY Protein Granola Bar, Protein Shake & ½ Banana	½ DIY Protein Granola Bar, Protein Shake & ½ Banana	Apple with All Natural Almonds

 

	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Breakfast 8:00-8:30	½ C Oatmeal w/ Flaxseed & Honey, & Scrambled Egg Whites	½ C Oatmeal w/ Flaxseed & Honey, & Scrambled Egg Whites	½ C Oatmeal w/ Flaxseed & Honey, & Scrambled Egg Whites	½ C Oatmeal w/ Flaxseed & Honey, & Scrambled Egg Whites	Protein French Toast Bake w/ Sugar Free Syrup	Protein French Toast Bake w/ Sugar Free Syrup	Protein French Toast Bake w/ Sugar Free Syrup
Lunch 12:00	Turkey Meatloaf Muffins, Grilled Zucchini, & Sweet Potato Fries	Turkey Meatloaf Muffins, Grilled Zucchini, & Sweet Potato Fries	Turkey Meatloaf Muffins, Grilled Zucchini, & Sweet Potato Fries	Turkey Meatloaf Muffins, Grilled Zucchini, & Sweet Potato Fries	Turkey Meatloaf Muffins, Grilled Zucchini, & Sweet Potato Fries	Veggie Omelet, Asparagus, Sweet Potato Fries	Grilled Chicken Salad from DQ with Lite Italian
Snack 2:30-3:00	Lemon Square, Protein Shake & ½ Apple	Lemon Square, Protein Shake & ½ Apple	Lemon Square, Protein Shake & ½ Apple	Lemon Square, Protein Shake & ½ Apple	Lemon Square, Protein Shake & ½ Apple	Protein Muffins	Protein Muffins
Dinner 5:30	Salsa Chicken Brown Rice	Tilapia, Baked Sweet Potato, Brussels Sprouts	Deer Steaks Brown Rice Steamed Broccoli	BBQ Chicken Pizza	Salmon, Brown Rice Zucchini	Grilled Chicken Caesar Salad, LF Cottage Cheese	Spaghetti, Mushrooms
Snack 8:00-9:00	½ DIY Protein Bar, Protein Shake & ½ Banana	½ DIY Protein Bar, Protein Shake & ½ Banana	½ DIY Protein Bar, Protein Shake & ½ Banana	½ DIY Protein Bar, Protein Shake & ½ Banana	½ DIY Protein Bar, Protein Shake & ½ Banana	½ DIY Protein Bar, Protein Shake & ½ Banana	Banana with 2 Tbsp Peanut Butter

 

Sample Menu for my Husband

	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Breakfast 6:30	Breakfast Burrito	Breakfast Burrito	Breakfast Burrito	Breakfast Burrito	Breakfast Burrito	Bowl Oatmeal & Scrambled Eggs	Bowl Oatmeal & Scrambled Eggs
Snack 9:00-9:30	Nuts /Apple	Nuts /Apple	Nuts /Apple	Nuts /Apple	Nuts /Apple	Nuts /Apple	Nuts /Apple
Lunch 12:00	Chicken Wrap w/ Veggies	Chicken Wrap w/ Veggies	Chicken Wrap w/ Veggies	Chicken Wrap w/ Veggies	Chicken Wrap w/ Veggies	Left Over Chicken Stir Fry & Brown Rice	Market Fresh Turkey Wrap from Arby’s
Snack 3:00	Salmon & Crackers	Salmon & Crackers	Salmon & Crackers	Salmon & Crackers	Salmon & Crackers	DIY Protein Granola Bar	DIY Protein Granola Bar
Dinner 5:30	Salmon, Rice, Brussels Sprouts	Chicken Stir Fry, Brown Rice	Tilapia, Baked Pot, Asp	Grilled Chicken, Brown Rice, Broccoli	Spaghetti, Mushrooms, Caesar Salad	Seared Tuna Steaks, Asian Veggie Medley, and Brown Rice	Deer Tenderloin, Fried Potatoes & Onions,  Mixed Greens
Snack 8:00-9:00	Cinnamon Swirl Protein Bread	Cinnamon Swirl Protein Bread	Cinnamon Swirl Protein Bread	Cinnamon Swirl Protein Bread	Cinnamon Swirl Protein Bread	Cereal  w/ Low Fat Milk	Cereal w/ Low Fat Milk

 

	Mon	Tues	Wed	Thur	Fri	Sat	Sun
Breakfast 6:30	Egg & Cheese English Muffin	Egg & Cheese English Muffin	Egg & Cheese English Muffin	Egg & Cheese English Muffin	Egg  Cheese English Muffin	Egg Cheese English Muffin	Egg Cheese English Muffin
Snack 9:00-9:30	Nuts /Apple	Nuts /Apple	Nuts /Apple	Nuts /Apple	Nuts /Apple	Nuts /Apple	Nuts /Apple
Lunch 12:00	Turkey Burgers, Pop Chips	Turkey Burgers, Pop Chips	Turkey Burgers, Pop Chips	Turkey Burgers, Pop Chips	Turkey Burgers, Pop Chips	Left Over BBQ Pizza	Turkey Flatbread Sandwich from DQ
Snack 3:00	Salmon & Crackers	Salmon & Crackers	Salmon & Crackers	Salmon & Crackers	Salmon & Crackers	Protein Muffins	Protein Muffins
Dinner 5:30	Salsa Chicken Brown Rice	Tilapia, Sweet/Baked Brussels Sprouts	Deer Steaks Brown Rice Steamed Broccoli	BBQ Chicken Pizza	Salmon, Brown Rice Zucchini	Grilled Chicken Caesar Salad	Spaghetti, Mushrooms
Snack 8:00-9:00	DIY Protein Bar	DIY Protein Bar	DIY Protein Bar	DIY Protein Bar	DIY Protein Bar	Apple with Peanut Butter	Apple with Peanut Butter