Meal Plan with Oatmeal and Caprese Bites

 
Meal Plan with Oatmeal and Caprese Bites.png

GROCERIES FOR THE WEEK (5 DAYS) 

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

  • 10 cups cherry or grape tomatoes

  • 5 avocados & 5 single-serving packets of guacamole

  • 5 oz pecans - or use any nut you like! And, generally I think roasted, salted nuts are fine!

  • 15 oz fresh mozz balls

  • 1 bottle balsamic vinegar

  • 3 bunches asparagus

  • 5 zucchini

  • 1 lb & 4oz (20 oz total) grilled chicken - I’m using pre-cooked grilled chicken strips

  • 3 cups grapes

  • 5 100-150 calorie chocolate bars or pieces - I’m using the Trader Joe’s 100-calorie chocolate bars here

  • 3 bananas

  • 3 cups dry oatmeal

  • 5 string cheeses - I like cheddar, but use whichever kind you like!

 

EACH DAY 1559 CALORIES

50% CALORIES FROM FAT; 19% CALORIES FROM PROTEIN; 31% 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 8:30AM

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

  • 1/2 banana, sliced

  • 1/4 cup pecans

Make oatmeal first in the microwave with water. Top with banana, pecans, and cinnamon if you like!

Calories: 393

 

 

LUNCH 11:30AM 

  • 2 cups cherry or grape tomatoes

  • 3oz mozz cheese balls

  • 2 Tbsp balsamic vinegar

  • 100 calorie amount of chocolate

Make Caprese “bites” with toothpicks as in the picture! Dip into balsamic vinegar. Find the lunchbox I use here!

Calories: 419

 

SNACK 3:30PM

  • 1 cup baby carrots

  • 1 single-serving packet guacamole

  • 1/2 cup grapes

  • 1 string cheese

Calories: 286

 

DINNER 7PM

  • 2 cups lettuce

  • 1/2 avocado

  • 4oz grilled chicken slices

  • 1/2 bunch asparagus

  • 2 Tbsp balsamic vinegar

Cook asparagus in the oven at 425 degrees - cook on a cookie sheet lined with tin foil & spray with an oil spray for about 15 minutes.

Calories for the meal: 461


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! 

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    How to Eat Healthfully at a Wedding

     
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    Hey guys hey!

    We’re getting to that time when many of our friends are getting married. Weddings are SO fun and exciting, but it can be easy to fall eat too much cake, too many pigs in a blanket, drink one too many glasses of champagne etc. and feel not-so-great the next day.

    Here are some of my top tips to stay healthy & on track with your health goals at a wedding!

    Choose to Have a Starchy Food During the Appetizers OR the Main Course

    If you’re following my “Rules of Thumb”, you know that I recommend sticking with 1 starchy food per day.

    Starchy foods include grains like bread, rice, pasta, and quinoa, but also starchy vegetables like potatoes, beans, peas, corn, hummus, French fries, etc. 

    Sticking with 1 serving of starchy foods is ideal - so 1 piece of bread, or 1/2 cup of cooked rice or starch veg like peas. 

    So this means, at a wedding, let’s stick with either 2-3 small apps with starch (like pigs in a blanket, mini hamburger sliders, etc.) OR the starch you’ll typically get with the entree - so the potatoes, the pasta, etc.

    A good thing to do when you’re at home is to measure out 1/2 cup of cooked rice, pasta, peas, etc., put it on a plate and really LOOK at what that looks like. This way, when you’re out, you’ll know what 1 portion is.

    Survey the Appetizer “Scene” to Pick the BEST App

    I always want my clients and those taking my course to eat the foods they love, and not waste time on "mediocre” foods.

    Therefore, a good thing to do is to really survey the scene of appetizers - look around and see all that is available, and then make the best choice - or choose the appetizer that looks THE BEST and TASTIEST to you.

    Alternate Alcoholic Drinks with Seltzer

    A good way to…

    • slow down the amount of alcohol you’re drinking, and

    • stay hydrated (to avoid hangovers and “munchies” food later that night and the next day)

    is to alternate the alcoholic drinks you’re consuming with seltzer. That means, after every alcoholic drink, get one or two glasses of seltzer or water in between the next alcoholic drink.

    Another good thing to do is to add a wedge or two of lemon or lime to your seltzer (or water if you don’t like the bubbles) - this way, it still can appear that you’re drinking (to ward off those people pushing you to drink too much!) and can make the in-between drinks more enjoyable!

    Stick with Alcohol That Doesn’t Have Sugary Mixers

    I do generally recommend an overall diet low in sugar which I believe is better for one’s health.

    Here are some good examples to choose from:

    • Wine

    • Prosecco or champagne

    • Light beer

    • Hard alcohol + seltzer/ water/ or a low-calorie beverage like a diet soda

    Ask for the Bartender to Make you “Weak” Drinks

    This way, you can drink for a longer period of time without getting tooooo tipsy and then, let’s be honest, spiraling into “munchies” and fried food types of eating late at night and the next day.

    Ask the bartender to make you drinks that have 1/2 the amount of alcohol they usually do.

    So, for example, ask for a half-shot in a vodka soda, or a half-shot in a rum & diet coke.

    OR, Ask for the Bartender to Pour You “Half” Drinks

    Similar to above, ask the bartender to pour you half a glass of wine, or half a glass of prosecco.

    Take a Dessert with You When You Leave

    This is a tip I got from a friend in high school that I never forgot, which REALLY helps me.

    Survey the scene (like we did with the appetizers) and find the BEST looking dessert - whether that’s the cake, a cupcake, a donut, etc. and pick it up and take it WITH YOU when you leave.

    This way, you’re still having dessert, but there’s not a chance for seconds, thirds, or fourths!

    Find so many more awesome wedding tips at my website WeddingNutritionist.com!

    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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      Meal Plan with Guacamole and Salmon

       
      Meal Plan with Guacamole and Salmon.png

      GROCERIES FOR THE WEEK (5 DAYS) 

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

      • 10 cups cherry or grape tomatoes

      • 10 single-serving packets of guacamole

      • 1 dozen eggs

      • 5 oz peanuts - or use any nut you like! And, generally I think roasted, salted nuts are fine!

      • 5oz shredded cheese - I’m using mozz, but use any kind you like!

      • 1 bottle low-calorie (or regular calorie, if you can’t find a lot-calorie version) creamy dressing - I’m using Bolthouse - but use whichever you like!

      • 5 cups broccoli florets

      • 5 cups baby carrots

      • 5 salmon filets - can get fresh or frozen!

      • 3 whole wheat bagels

      • 5 100-150 calorie chocolate bars or pieces - I’m using the Trader Joe’s 100-calorie chocolate bars here

       

      EACH DAY 1299 CALORIES

      50% CALORIES FROM FAT; 21% CALORIES FROM PROTEIN; 29% CALORIES FROM CARB 

       

      I like using the Lose It app to keep track of what I'm eating. These are some screenshots I took to show how I enter the foods. 

      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 whole wheat bagel

      • 1 single-serving guacamole packet  

      Calories: 255

       

       

      LUNCH 12PM 

      • 2 cups tomatoes

      • 2 hard boiled eggs

      • 1 oz (about 1/4 cup) peanuts

      • 100 calorie amount of chocolate

      Calories: 482

       

      SNACK 3:30PM

      •  1 cup baby carrots

      • 1 single-serving packet guacamole

      Calories: 145

       

      DINNER 7PM

      • 2 cups lettuce

      • 1 salmon filet

      • 1oz (about 1/3 cup) shredded cheese

      • 1 cup roasted broccoli

      • 2 Tbsp low calorie dressing (less than 50 calories per 2 Tbsp) or 1 Tbsp regular dressing


      Mix together to create a salad! Include the dressing in the salad when you're prepping it if you like the lettuce more wilted when you eat it (like me!). 


      Cook salmon & broccoli:

      • 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


      Calories for the meal: 417

      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.

         

        How to Build a FILLING To-Go Lunch in 5 Minutes

         

        Pin for later! >

        How-to-Pack-a-5-Minute-Lunch.png

        I have partnered with Dannon Light & Fit. I have been compensated for my time commitment. However, my opinions are entirely my own and I have not been paid to publish positive comments.

         

        Back to school and the start of fall, or getting back into fall routines, is my favorite time of year. It’s also, clearly, the best time of year because it’s my birthday (well, I guess I’m a little biased, haha)!

        Similar to January, the start of the fall can be a time to make resolutions – to eat healthier, exercise more, get more sleep, meditate every day, etc.

        One common goal I hear from a lot of you guys is to consistently pack a filling, healthy lunch that is QUICK. I totally hear you. If something takes more than 5 minutes to make, it’s unlikely that I’ll actually do it. Is that sad? Well, it’s the truth! And I’m guessing it may be true for you at least some of the time :)

        When healthy habits are enjoyable, they can last a lifetime. Let’s all be realistic here J and make making the healthy choice, the truly, easy (and quick!) choice.

        If you’ve been with me for a while, you know I have some “formulas” for lunches & dinners that I use consistently to make healthy eating doable. Here’s a super simple, 5-minute formula you can use to create an easy to-go lunch. If you’re going to class or don’t have a fridge at work, it’s a good idea to get a lunchbox.

        Mix & match and come up with different creations that you love. For general meal prep, I recommend getting at least two different proteins and two different veggies per week, and mixing and matching them throughout the week so you’re never bored.

         

        Step 1. Choose 4-5oz Protein

        Protein may help keep you FULL – which is why I always try to include protein in my meals and snacks.


        Here’s some easy-to-go options!

        • 2 hard boiled eggs

        • 4-5oz sliced deli meat – turkey, roast beef, etc.

        • 1 can of tuna

        • 1 can salmon

         

        Step 2. Choose 1-2oz of Fats

        Just like protein, fats can help keep us full and satisfied (especially the satisfied part!). I always try to include them in my meals.


        Here’s some easy-to-go options!

        • 1/8-1/4 cup nuts (or a 100-calorie pack, or a 1oz pack – about 170-200 calories)

        • 1-2 string cheeses

        • 1-2 slices of cheese

        • 1 guacamole to-go packet

        • 1 mini avocado, or ½ regular-sized avocado

          

        Step 3. Choose 2 Cups of Easy-to-Go Veggies  

        I know you guys know veggies are important – they contain so many vitamins, minerals, antioxidants and fiber that are good for our whole body!

        I also love eating veggies for their VOLUME – you can really eat a lot of veggies to fill you up. While it’s not good to eat too much of anything, it’d probably be pretty hard to eat too many veggies. :)

         

        Here’s some easy-to-go options!

        • 2 medium tomatoes, sliced

        • 2 cups baby carrots

        • 2 cups sliced cucumbers

        • 2 cups celery sticks

         

        Step 4. Add a Yogurt  

        Let’s talk the most delicious source of protein ever! The 2015-2020 Dietary Guidelines for Americans recommend eating more nutrient-dense foods, such as yogurt. Yogurt is nutrient-dense and many yogurts are a good source of protein and calcium. Greek yogurts typically contain more protein than regular yogurts! Eating even one yogurt every day can be an important first step toward creating a more balanced diet and a healthier lifestyle – which is what we’re all striving for!

        I’m using Dannon Light & Fit Original Greek yogurts here – Dannon Light & Fit has better-for-you options that also fit an active lifestyle. And here’s why I love them :)

        • They have a ton of varieties of flavors and tastes

        • There’s 80 calories and 12 grams of protein per 5.3 oz per serving

        • The convenience of the cup all ready to go

        • Light & Fit can help make our fall meal routines easier!

         

        Step 5. Bonus: Add 1 serving of whole grains or 1 serving of dessert

        Fat, protein, and veggies are great at keeping up full, but we need to be emotionally satisfied too :)

        That’s where whole grains and desserts can come in! Whole grains contain fiber, B-vitamins, iron, and magnesium – so not only do those delicious carbs fill us emotionally, but they help keep our bodies running smoothly.

        If you’re like me, you also enjoy a treat every day. I like adding a small, single-serving amount of chocolate – but you should find what works for you!  

         

        OK! Now that you have the “formula” down, let’s talk examples!

         

        Example 1

        • Make wraps with: 1 small bunch romaine hearts – with both ends chopped off & 4-5oz sliced turkey

        • 1 (5.3 oz. serving) Light & Fit Original Greek Strawberry Cheesecake yogurt + 1/8 cup nuts – I’m using pecans here, but you can use whichever you like!

        • 1oz chocolate

         

        Example 2

        • 1 single-serving packet of guacamole

        • To dip: 2 medium tomatoes, sliced; 1 oz whole grain chips or crackers (I’m using blue corn chips here!)

        • 4oz roast beef deli slices

        • 1 (5.3 oz. serving) Light & Fit Original Greek Vanilla yogurt 




        Example 3

        • 2 hard boiled eggs (here’s a link to how I make perfect HB eggs)

        • 2 cups baby carrots

        • 1oz nuts (I’m using pecans here, can you tell I like pecans? But you can use any nut you like!) + 1 (5.3 oz. serving) Light & Fit Original Greek Blueberry yogurt

        • 1oz chocolate

         

        Example 4

        • 2 cups strawberries (I’m swapping out the veggies here for fruit!) dipped in 1 (5.3 oz. serving) Light & Fit Original Strawberry Cheesecake yogurt (the Strawberry Banana would go great here too!)

        • ½ whole wheat bagel

        • 2 hard boiled eggs (here’s a link to how I make perfect HB eggs)

         

        Which are YOU going to try? What are you going to make for lunch this week?? Leave a comment below!

         

        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.

           


          For more delicious meal and snack ideas with Dannon Light & Fit Original Greek Nonfat Yogurt, follow @Lightandfit on Instagram and use the hashtag #LightandFitRD #LightandFit.

           

          The Complete Guide to Eating Healthfully While Traveling

           

           

          1. First, Get Yourself Hydrated

          Long plane rides can easily make us dehydrated. At the airport, on the flight, and when you land, be sure to drink plenty of water (I know you may have to pee on the plane – but I think it is worth the annoyance! Seriously!). Being dehydrated can make us bloated and constipated, loopy, and crabby.

          On my most recent trip to Italy, I was dehydrated for the first 2 days, and I had constant headaches, my mouth was very dry, etc. It was no bueno. Drink up!

           

          2. Plan Where You Want to Eat Out Ahead of Time

          You likely don’t want to blow a TON of money while you’re traveling, so check TripAdvisor and other rating sites to find a) what the town you’re visiting is known for food-wise, and b)

           

          Decide on one (or two if you’re feeling fancy!) places to eat out per day, and try to stick with snack type foods, and/ or foods you can carry around with you the rest of the day.

           

           

          3. Enjoy Yourself 

          You’re on vacation, you’re experiencing new places, enjoy yourself! However, research does show that we enjoy the first and last bites of whatever we’re eating the most, so let’s minimize those middle bites!

          Share an entrée or stick with an appetizer of the food you’re excited to try, particularly if it’s more decadent or higher in starchy carbohydrates. Remember, starchy foods are grains like bread, rice, pasta, and starchy veg like potatoes, beans, peas, and corn.

           

           

          4. Stick with Plain Food

          Sauces and dressings often hide hundreds of calories – and it’s pretty impossible to know what’s in them. Unless this is the one meal per day where you’re indulging a bit more, try to stick with foods without these

            

          5. Know That Fat is Cooked In  

          My “rule of thumb” for lunches & dinners is to make them with:

          • 2 cups of non-starchy vegetables – e.g. carrots, peppers, cucumbers

          • 1 “normal” amount of protein – e.g. 2 eggs, 4oz deli slices, 1 chicken breast

          • 100-200 calories of fats – e.g. cheese, avocado

          However, when you’re eating out, fat is usually cooked into the meal. Restaurants do this because – fat tastes good, and they know it!

          Therefore, unless you’re getting something like a salad where you can really see each ingredient that’s in your meal, if you’re following the above formula, you don’t have to look out for the 100-200 calories of fats, because they’re typically already cooked in.  

           

          6. Stick with 1 Starchy Food per Day   

          This is my general “rule of thumb” for weight management – 1 starchy food per day (starchy foods include grains like bread, rice, pasta, and starchy veg like potatoes, peas, beans, and corn).

          When you’re on vacation, following this rule of thumb is (typically) totally doable. If you’re having pizza at night, stick with an omelet for breakfast, and a salad with chicken and avocado for lunch (for example).

          This generally will include skipping the bread at the start of a meal,

            

          7. Share an Entrée (or 2) or Have an Appetizer for a Main Course

          This method can save you lots of $$. AND if you focus on foods with veggies, proteins, and fats, you’ll be comfortably full, but not overly stuffed! 

          Some of my go-to’s ordering out:  

          • Cobb salad

          • Mozzarella sticks

          • Chicken fingers

          • Caprese salad

          • Meatballs

          • Sushi wrapped in cucumber “Naruto”

          • Burrata

          • Chicken, shrimp, or steak Caesar salad without croutons

           

          8. Keep Snacks with You so You Don’t Have to Eat Out All the Time

          This truly saves me every time I travel. My go-to’s I either pack ahead of time or pick up once I land are: 

          • Nuts (roasted salted are fine in my book)

          • Jerky

          • Hard boiled eggs

          • String cheese or round cheese in wax

           

          9. If possible, Bring an Insulated Lunch Bag

          You may want to bring an insulated lunch bag so that, for example, if you’re taking some food from your hotel’s breakfast to keri with you for a snack (like hard boiled eggs, string cheese) etc. it’ll keep. 

           

          11. If you Get Stuck, Try One of These

          And by stuck I mean constipated. This pretty much always happens to me when I’m outside my routine or in a stressful situation. Try: 

          • Drinking more water

          • Having beans or legumes at your next meal

          • Caffeine (in the morning) can help

          • A high fiber granola bar (e.g. FiberOne)

          • Getting some additional exercise- go to the hotel gym or take a walk or run outside

           

          12. Alcohol – stick with Types with Non-Added Sugar

          I generally recommend sticking to alcohol drinks without added sugars - light beer, wine, vodka or other hard alcohol with seltzer or a no-calorie mixer (like Diet Coke), prosecco, etc.

           

          13. Get Back on Saturday or Work from Home on Monday

          Here’s an excellent trick that helps many of my clients. If possible, get home on a Saturday or work from home on Monday so that you have some extra time to grocery shop and meal prep for the week ahead.  

          Regardless, stock up on some extra frozen veggies (like broccoli, spinach), and some extra frozen protein (like beef burger patties) before you leave for your trip so you have SOMETHING in your house when you come back. 

          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.