Meal Plan with Guac and Pumpkin Seeds

 

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GROCERIES FOR THE WEEK (5 DAYS) 

  • 3 bags lettuce - using romaine here, but use whatever variety you like! 

  • 5 cups baby carrots

  • 3 avocados

  • 1 1/4 cup nuts - I’m using walnuts here - but use any nut you like! And, generally I think roasted, salted nuts are fine!

  • 3 bananas

  • 10 eggs

  • 5 100-calorie amounts of chocolate

  • 20 persian (mini) cucumbers

  • 1 1/4 cup roasted, salted pumpkin seeds

  • 3 bags frozen shrimp

  • 5 cups celery sticks

  • 10 single-serving packages guacamole

  • 1 bottle Bolthouse low-calorie dressing

 

EACH DAY 1459 CALORIES

47% CALORIES FROM FAT; 20% CALORIES FROM PROTEIN; 33% CALORIES FROM CARB 

 

I like the Lose It app to keep track of foods. These are some screenshots - click on an image to enlarge it!

If you're interested in my outlook on weight loss and weight management, here's what I wrote on the subject

 

 

BREAKFAST 9AM

  • 1/2 cup dry oatmeal (cook with water in the microwave)

  • 1/2 sliced banana

  • 1/4 cup nuts

  • Add cinnamon to taste!

 

LUNCH 12PM 

  • 2 hard boiled eggs

  • 2 small cucumbers, sliced

  • 100 calories of chocolate (any kind you like!)

  • 1/4 cup pumpkin seeds, roasted & salted is fine with me!

 

SNACK 3:30PM

  • 1 cup baby carrots

  • 1 cup celery sticks

  • 2 100-calorie to-go packets guacamole

 

DINNER 7PM

  • 1/2 avocado

  • 2 Tbsp creamy Bolthouse dressing

  • 2 servings frozen shrimp

  • 2 cups lettuce

  • 1 small cucumber, sliced

COOK SHRIMP:

  • Spray pan with an oil spray (like olive oil spray or canola oil spray)

  • Turn stove-top to medium heat & shrimp for ~10 minutes (until cooked through!)

  • Add to salad hot or cold, whatever you prefer!




NEED MORE SNACKS? CLICK HERE FOR SOME GREAT IDEAS!


Note: I’ve tried to make this meal prep as EASY as possible - so every single day is the same. HOWEVER, if you’re anything like me, it’s quite boring to eat the same thing every day! Please feel free to switch out different protein sources, vegetables, and fats. Also, as with the rest this website, this information is general, not specific to you. You, personally, may need different amounts of calories, nutrients, etc. 

ALSO - I’d love if you’d take this 5 minute survey to help me create content that YOU want!

Get Your FREE 1-Week Meal Plan HERE! 

Subscribe to get new meal plans and my very best tips & tricks to staying healthy and fit on a budget.

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    All About Protein

     
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    Protein and fats are more filling than carbohydrates (not to say we don’t need carbs - we 100% do, and they are good for us!) - which is why I personally think that a diet higher in high quality fats and protein is helpful for weight management.

    Animal Proteins

    A protein source of food is either “complete” or “incomplete” - meaning it either contains all or some of the essential amino acids we need for our bodily functions. Complete proteins are mostly found in animal products.

    Vegetable-Based Proteins

    Some non-animal foods (particularly beans, grains, and nuts and seeds) contain a number of the amino acids our bodies need, but not all of them. These are called “incomplete” protein sources. You can combine certain incomplete proteins with others to make a complete protein source. But if you eat a variety of foods generally, you likely don’t have to worry about this.

    For the purposes of this blog post

    I’m listing proteins that are more made of protein than carbohydrate (i.e. so I’m not including grains and beans) - for the reasons I mentioned at the top of this page!

    Here is a good list and what 1 “normal” serving of different proteins includes. By “normal”, I mean the amount one could add to a meal or snack. I hope this list can help generate other meal and snack ideas if you need them!

    1 “normal” serving = ~150 calories

    Poultry (Chicken & Turkey)

    • Chicken breast: one 4oz skinless chicken breast

    • Chicken thigh: one 4oz skinless chicken thigh

    • Grilled chicken strips: 4oz grilled chicken strips

    • Deli slices: 5oz deli slices

    • Ground turkey/ chicken: 4oz ground turkey

    • Turkey burger patty: 1 burger

    • Turkey meatballs: depends on the size of meatballs!

    • Sausage: 1 link

    Pork

    • Pork tenderloin: 4oz tenderloin

    • Deli slices (e.g. ham): 4oz slices

    • Ham: 4oz slices

    • Uncured prosciutto or salami: 2oz slices

    • Uncured bacon: 3 slices

    • Pork meatballs: depends on the size of meatballs!

    • Uncured pork hot dog: 1 hot dog

    • Turkey jerky: depends on the type!

    Meat

    • Ground beef: 3oz cooked

    • Steak tips: 4oz cooked

    • Steak: 3oz

    • Burger patty: 1/2 patty

    • Beef hot dog: 1 hot dog

    • Beef jerky: depends on the type!

    Dairy

    • Yogurt: 6-8oz yogurt (3/4 to 1 cup) - from a to-go container or measure out of a big container!

    • Cheese: 1 slice of cheese; 1 string cheese; 1/3 cup shredded cheese; 1/3 cup crumbled cheese

    • Milk: 8 ounces

    • Eggs: 2 eggs

    Fish & Seafood

    • Tuna: 1 regular-sized can or 1 packet

    • Smoked salmon: 5oz

    • Salmon filet: one 5oz filet

    • Shrimp: 30 medium cooked

    • Lobster: meat of 1 medium lobster

    • Scallops: 6oz

    • Canned salmon: 4oz

    Nuts & Seeds (includes some non-dairy substitutes)

    • Tree nuts (almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamia nuts, pecans, pistachios, pine nuts, walnuts, etc.): 1/4 cup

    • Peanuts: 1/4 cup

    • Nut butters: 2 Tbsp

    • Seeds (e.g. pumpkin seeds, sunflower seeds, etc.): 3 Tbsp

    • Unsweetened nut milk (e.g. almond milk, cashew milk, etc.): 1 cup is a “typical” serving - but only 25-30 calories; you may need to add additional proteins if you choose this one

    Soy-Based/ Meat Substitutes (includes some non-dairy substitutes)

    • Edamame: in shell 2/3 cup; shelled 3/4 cup

    • Tofu: 4oz

    • Seitan: depends on the product!

    • Unsweetened soy milk: 1 cup

    Get Your FREE 1-Week Meal Plan HERE! 

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      Starches vs. Non-Starchy Vegetables

       
      starchy foods vs non starchy.jpg

      The #1 thing that has helped me the most in my personal weight management journey is limiting starchy foods.

      I generally think a diet that is overall low in starchy foods is good for our health. Here is a great, well written, well-researched article: Important nutrition myths debunked!

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      Starchy foods are NOT BAD! No food is bad :) There are no “good foods” or “bad foods”.

      Starchy foods are helpful for many reasons:

      1. We need the nutrients they provide!

      2. They’re emotionally satisfying

      3. They provide immediate energy


      BUT eating a diet higher in protein and fat (while still including some starchy foods), compared to a diet higher in starchy foods, may be more filling and help us more easily meet our health goals.


       

      STARCHES

      Starches include grains like bread, rice, pasta, and quinoa, and starchy vegetables include beans, peas, corn, potatoes, hummus, falafel, and French fries.

      Here’s a (pretty) complete list! And what “1 serving” includes (about 120 calories per serving).

      Grains

      • Bagel: 1/2 bagel

      • Barley: 1/2 cup cooked

      • Bread - white, whole wheat, rye, etc.: 1 medium slice

      • Bulgar: 1/2 cup cooked

      • Farro: 1/2 cup cooked

      • Flour - whole wheat, corn meal, rye etc.

      • Oatmeal: 1/2 cup uncooked

      • Pasta: 1/2 cup cooked

      • Quinoa: 1/2 cup cooked

      • Rice - white, brown, wild: 1/2 cup cooked

      Starchy Vegetables

      • Acorn squash: 2 cups

      • Beans, lentils, split peas, and black-eyed peas: 1/2 cup cooked

      • Butternut squash: 2 cups

      • Corn: 1 cup kernels

      • Hummus: 1/3 cup

      • Falafel: depends on the type!

      • Parsnips: 1 cup cooked

      • Peas: 1 cup cooked

      • Plantains: 1/2 medium, raw

      • Popcorn: 4 cups popped

      • Potato - sweet, white, etc.: 1 medium potato

      • Pumpkin: 2 cups


      NON-STARCHY VEGETABLES

      Non-starchy veggies are also so important to eat for a number of reasons:

      1. They have so many antioxidants, vitamins, and minerals

      2. They add a lot of VOLUME to meals and snacks, without adding many calories

      Non-Starchy Vegetables

      1 serving = 1 cup - except for leafy greens, where 2 cups of raw leafy greens = 1 cup of vegetables (because there’s so much air in there!)

      • Artichoke/ hearts

      • Asparagus

      • Beets

      • Brussels sprouts

      • Broccoli

      • Cabbage

      • Carrots

      • Cauliflower

      • Celery

      • Cucumber

      • Eggplant

      • Green beans

      • Leafy greens e.g. collard, kale, mustard, turnip, bok choy, kohlrabi

      • Jicama

      • Leeks

      • Mushrooms

      • Okra

      • Onions

      • Peppers

      • Radishes

      • Snap peas

      • Sprouts

      • Summer squash

      • Spaghetti squash

      • Tomato

      • Turnips

      • Water chestnuts

      • Zucchini

      Get Your FREE 1-Week Meal Plan HERE! 

      Subscribe to get new meal plans and my very best tips & tricks to staying healthy and fit on a budget.

        Your information is 100% secure and will never be shared with anyone. Unsubscribe at any time.

        Read Next

         

        Meal Plan with Chocolate for Lunch & Snack

         
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        GROCERIES FOR THE WEEK (5 DAYS) 

        • 3 bags lettuce - using mixed greens here, but use whatever variety you like! 

        • 5 cups baby carrots

        • 3 avocados

        • 2 cups nuts - I’m using walnuts here - but use any nut you like! And, generally I think roasted, salted nuts are fine!

        • 2 1/2 cups grapes

        • 10 eggs

        • 5 100-calorie amounts of chocolate; and 5 Tbsp chocolate chips

        • 25oz turkey deli meat

        • 3 packs baked cheese “crackers” - there are so many versions of these now! Check them out here

        • Five 5-oz salmon filets

        • 1 cup feta cheese

         

        EACH DAY 1582 CALORIES

        57% CALORIES FROM FAT; 27% CALORIES FROM PROTEIN; 16% CALORIES FROM CARB 

         

        I like the Lose It app to keep track of foods. These are some screenshots - click on an image to enlarge it!

        If you're interested in my outlook on weight loss and weight management, here's what I wrote on the subject

         

         

        BREAKFAST 9AM

        • 2 fried eggs (with an oil spray)

        • 1/2 avocado

         

         

        LUNCH 12PM 

        • 5oz deli turkey meat in lettuce wraps

        • 1/4 cup walnuts (or other nut)

        • 100-calorie amount of chocolate

         

        SNACK 4PM

        • 1 cup baby carrots

        • 1/2 packet of baked cheese “crackers”

        • 1 Tbsp peanut butter

        • 1 Tbsp chocolate chips

         

        DINNER 7:30PM

        • One 5oz salmon filet

        • 1/2 cup grapes

        • 1/8 cup feta

        • 1/8 cup walnuts

        • 1 Tbsp feta cheese dressing (or 2 Tbsp of a low-calorie, <50 calories per 2 Tbsp dressing!)

        COOK SALMON:

        • Preheat oven to 425 degrees

        • Line cookie sheet with tin foil, spray with a cooking spray (like olive oil spray)

        • Bake for 12-15 minutes, until salmon flakes easily




        NEED MORE SNACKS? CLICK HERE FOR SOME GREAT IDEAS!


        Note: I’ve tried to make this meal prep as EASY as possible - so every single day is the same. HOWEVER, if you’re anything like me, it’s quite boring to eat the same thing every day! Please feel free to switch out different protein sources, vegetables, and fats. Also, as with the rest this website, this information is general, not specific to you. You, personally, may need different amounts of calories, nutrients, etc. 

        Get Your FREE 1-Week Meal Plan HERE! 

        Subscribe to get new meal plans and my very best tips & tricks to staying healthy and fit on a budget.

          Your information is 100% secure and will never be shared with anyone. Unsubscribe at any time.

          Read Next