GROCERIES FOR THE WEEK (5 DAYS) 

• 3 whole wheat bagels

• 5 100-140 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 tomatoes

• 5 bell peppers

• 5 mini avocados, or 3 regular sized avocados

• 5 single-serving packs of guacamole – I’m using the Trader Joe’s “Avocado Number To Go” – but any will work! Sabra, Wholly Guacamole, etc.

• 1 dozen eggs

• 2 cups nuts – I’m using pecans here, but choose whatever nut you like best!

• 5/8 cup blue cheese crumbles

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

• 10 fresh mozz string cheese – you can use any string cheese though!

• 10 piece/ slices uncured prosciutto or salami

• 5 single-serving containers 0% fat yogurt – I’m using an artificially flavored one to avoid added sugars

EACH DAY 1407 CALORIES

50% calories from FAT; 16% calories from PROTEIN; 34% 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 an article I wrote on the subject!

BREAKFAST 8:30am

• One 0% fat yogurt in a single-serving container

• ¼ cup nuts

Top yogurt with nuts and enjoy!

Calories: 268

LUNCH 12:30pm

• 1 single-serving packet guacamole

• ½ whole wheat bagel

• 2 hard boiled eggs

• 100-140 calorie piece of chocolate of your choice!

• 1 bell pepper, sliced

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: 548

SNACK 3:30pm

• 2 fresh Mozz string cheeses

• 2 slices uncured prosciutto

Calories: 230

DINNER 7pm

• 2 cups lettuce

• 1 mini avocado, or ½ regular-sized avocado

• 1/8 cup blue cheese crumbles

• 1/8 cup pecans

• 1 tomato, chopped

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

Calories: 361

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. 

AND!

If you are looking for the EASIEST and most realistic weight loss program – that works for the LONG term (it incorporates weekly meal plans, how to stop stress & boredom eating, AND an accountability group) – check out my program HERE!

Read Next