GROCERIES FOR THE WEEK (5 DAYS)
1.5 cups of nuts - any kind you like! And I generally think roasted & salted nuts are fine
10 cups Brussels sprouts
5 salmon patties (120 calories each - or 10 salmon patties if they’re smaller, I like to buy these pre-made in the frozen section)
20 oz deli turkey slices
5 romaine heart bunches lettuce for lettuce wraps
5 2% Greek plain yogurts
4 cups frozen raspberries (or other berry/ fruit)
5 100-calorie amounts of chocolate
3 whole wheat bagels
EACH DAY 1475 CALORIES
37% CALORIES FROM FAT; 29% CALORIES FROM PROTEIN; 34% 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.
1 container Greek 2% plain yogurt
Add 2/3 cup frozen berries - let thaw first so the juices really come out!
Coffee (optional!) - I like adding whole milk!
Make lettuce wraps with 2 cups romaine hearts cut in halves (to make little boats) and 4 oz deli turkey slices
1/4 cup nuts
100-calories’ worth of chocolate
1/2 whole wheat bagel with 1/2 avocado on top
Pre-heat oven to 400 degrees
On a cookie sheet, layer 1 sheet of tin foil
Bake salmon patty & 2 cups Brussels sprouts for 15 minutes
Season with salt & pepper; Have 1/2 avocado on the side
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.