Kelly the Culinarian: One-Week Healthy Eating Meal Plan and Shopping List

Saturday, July 13, 2013

One-Week Healthy Eating Meal Plan and Shopping List

My coworker, Darrow, just welcomed the most adorable baby into the world. Khloe is a beautiful little princess and I can't wait to meet her at the office baby shower next week.

In the meantime, he's asked me to help him out with the whole putting food in your belly that isn't Taco Bell. I don't knock TB as its one of my favorite food groups, but one cannot live on fast food alone. Peanut butter, that's a whole other story ...

Anyhow. I've gone through and looked at my archives to piece together a meal plan that offers reasonably healthy, fast meals that he and his growing family can enjoy without going broke, either. I specifically looked for the easiest recipes that required few ingredients and are fast. Plus, almost everything can be purchased at my beloved ALDI any day of the week.

Buy This

Cottage cheese
Quick oats
Brown sugar
Baking powder
Salt
Cinnamon
Vanilla extract
Milk
Eggs (4 dozen)
Ham (sliced circles, not the tupperware box of sandwich kind)
Bananas (a bunch)
Creamy peanut butter
Apples (a 3-pound bag)
Oranges (or other on-sale fruit)
Greek yogurt (individual cups are easiest)
Almonds (1 bag)
6 bags frozen vegetables
1 bag frozen tilapia
1 bag chicken breasts
Spinach
Lettuce
Tomatoes
Dressing (whatever you prefer)
String cheese
Tortillas (I go with corn as they're cheaper and lower cal)
Cheddar cheese
1 can of black beans
1 can of corn
1 jar salsa
Sour cream
Instant brown rice
Hummus
Baby carrots

Make This (Preferably on Sunday)

Peanut Butter Baked Oatmeal
Ham and egg cups
Southwest Slow Cooked Chicken
Grill remaining chicken (I make this on the George Foreman grill)
Hard boil a dozen eggs (here's a great method)

Eat This

Breakfast choices
1 peanut butter square with fruit
2 baked egg cups with fruit
Apple pie oatmeal
Oatmeal pancakes

Snack choices
Greek yogurt with fruit
Cottage cheese with fruit
String cheese with almonds
Banana or apple with 1 Tablespoon peanut butter
Hard boiled eggs with fruit
Carrots with hummus

Lunch choices
Salad (spinach, lettuce, tomato and dressing)
Leftovers from the night before
One of the snack options on the side

Dinner options (If you're making dinner, make enough for leftovers the next day for lunch)
Grilled chicken with the steamed frozen veggies
The crock pot chicken as the filling for tacos (with cheese, lettuce, sour cream and tomato)
The crock pot chicken on top of a giant salad
The crock pot chicken or grilled chicken over brown rice and veggies
Grilled tilapia with veggies and brown rice (I make it on the George Foreman)
A frittata with spinach, cheese and whatever leftover veggies you need to use up, topped with sour cream

3 comments:

MarJoy said...

Hi Kelly! I enjoy your blog a lot, and I know as a former WW you know how the points system works. I'm struggling with losing right now, only showing a .6 loss total from the past two weeks. I know something is better than nothing, but I'm wondering if I'm not consuming too much fruit. Just wondering what your thoughts are-how much fruit were you eating on WW?

Kelly Janowski said...

I try to limit my fruit to before 2 p.m. But, keep in mind that it works if you stick with it. Some weeks are negligible, some weeks are big, so just keep going!

darrow said...

You know you're the best KellyJ