Meal Plan with Salmon and Celery

 
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GROCERIES FOR THE WEEK (5 DAYS) 

  • 3 avocados

  • 1 jar blue cheese dip - I'm using the one from Trader's

  • 5 100-150 calorie amounts of chocolate - whichever type of chocolate you prefer! I alternate between the 100-calorie milk chocolate bars from Trader Joe's, and Trader Joe's milk chocolate bars in the yellow wrapping (they're both usually in the check-out line)

  • 3 bags lettuce

  • 5 4oz salmon filets - I got Trader Joe's "BBQ cut" salmon

  • 5 bunches celery

  • 2 1/2 cups purple grapes

  • 2 dozen eggs

  • 5/8 cup mixed nuts - I'm using walnuts here, but choose whatever nut you like best!

  • 1 1/4 cup feta cheese crumbles

  • 1 bottle (only using 5 Tbsp) creamy dressing - I'm using Trader Joe's feta-style dressing

Concerned about too many eggs? Here's a great article from Healthline about how many eggs to eat per day 

 

EACH DAY 1602 CALORIES

55% FAT; 19% PROTEIN; 26% 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 an article I wrote on the subject


BREAKFAST 8:30am

  • 2 eggs

  • 1/2 avocado

Fry eggs in a non-stick pan or with an oil spray. Add 1/2 avocado on the side when the eggs are done cooking. 

Calories: 270

 

LUNCH 12:30pm 

  • 8 stalks of celery (about 1/2 the bunch), washed & cut in half

  • 100 to 150 calorie amount of chocolate (any kind you like is 100% fine!)

  • 2 Tbsp nut butter (I'm using creamy peanut butter, with salt!)

  • 2 hard boiled eggs

Note: Everything But the Bagel seasoning is excellent for sprinkling on hard boiled eggs, and you can hard boil eggs over the weekend - they last throughout the week! Save yourself the hassle 

Also, here's a link for where I got that lunchbox! 

Calories: 538

 

SNACK 4pm

  • 8 stalks of celery (about 1/2 the bunch), washed & cut in half

  • 1/4 cup blue cheese dip (I'm using the one from the jar from Trader Joe's)

Calories: 274

 

DINNER 7pm

  • 2 cups lettuce

  • 4oz salmon filet

  • 1/2 cup grapes, sliced

  • 1/8 cup walnuts 1/4 cup feta cheese crumbles

  • 2 Tbsp low calorie creamy dressing or 1 Tbsp higher calorie dressing (I'm using 1 Tbsp Trader Joe's Feta-Style dressing here)

Bake salmon at 425 degrees for 15 minutes on a cookie sheet lined with tin foil & sprayed with an oil spray. Salmon should easily flake when you take it out. Top with a seafood seasoning blend. I'm using Primal Palate's Seafood Seasoning - but you can find a similar one at your grocery store. 

Calories: 520

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. 


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