Meal Plan with Mac & Cheese and Grapes

 
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GROCERIES FOR THE WEEK (5 DAYS) 

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

  • 2 celery bunches

  • 3 avocados

  • 1 dozen eggs

  • 10 Tbsp peanut butter (5/8 cup) - or use any nut butter you like!

  • 1 cup blue cheese or gorgonzola cheese crumbles

  • 1 bottle fat-free Balsamic vinaigrette dressing

  • 1 bag pre-riced cauliflower

  • 5 cans tuna - if you don't like tuna, canned chicken or canned salmon work well too!

  • 3 cups shredded cheddar cheese - or honestly, whatever kind of cheese you like!

  • 4 cups 2% milk

  • 2 1/2 cups pre-riced cauliflower

  • 2 1/2 cups dry whole-wheat elbows

 

EACH DAY 1430 CALORIES

48% CALORIES FROM FAT; 25% CALORIES FROM PROTEIN; 27% 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 9AM

  • 2 eggs

  • 1/2 avocado

Fry eggs in a pan with a non-stick spray, add 1/2 avocado on the side. Use a guac lock to keep the other half of the avocado fresh! 

 

Calories: 257

 

 

 

LUNCH 1PM 

  • 1 cup grapes

  • 1 can tuna

  • 2 Tbsp fat free vinaigrette

  • 2oz blue cheese or gorgonzola crumbles

  • 2 cups spinach (or other leafy green)

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!). 

Calories: 460

 

SNACK 4PM

  • 2 Tbsp peanut butter

  • 2 cups celery sticks

Calories: 244

 

DINNER 7:30PM

  • 1/2 cup dry pasta

  • 1/2 cup rice cauliflower

  • 1 cup 2% milk

  • 1/2 cup shredded cheese

Directions: Bring milk to boil in a pot. Add in pasta, cook for 7 minutes. Add in cauliflower rice, cook for add'l 3 minutes. Add in cheese and stir for another 3 minutes. Done! May want to make the whole batch ahead of time to save time throughout the week. 

Calories: 469

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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    The Ultimate Guide: Foods to Keep in Your Dorm or Apartment

     
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    Back to school is almost here! It always feels good to know you're prepared at the start of the school year. This is also true at the beginning of each season, like fall, when we feel we're getting a "fresh start". 

    When I was in college, it was very important to me to feel like I was starting off the semester on the right foot. This included ordering food from Amazon, and heading to the grocery store (with my parents, obv) during Move-In Day. 

     

    My philosophy on food you keep in your dorm or apartment is that: 

    1. It should be relatively inexpensive food, especially when you're figuring out what you're actually going to consistently eat

    2. It should be whole foods (not the store) - I mean the food should consist of wholesome, real ingredients

    3. I primarily follow a low-carbohydrate approach, so the foods I recommend are generally of the low-carb variety

    4. Many of the foods should last for a long time. It's TOO STRESSFUL to feel like there's so much fresh food in the fridge (or mini-fridge) that you have to eat asap. This way, you can truly choose what you WANT to eat, WHEN you feel like it. For these reasons, I highly stress finding good, wholesome food for the pantry and freezer that's non-perishable.

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    Here are my top lists of foods to keep in your dorm or apartment! 

     

    FOR THE PANTRY 

     

    OATMEAL

    Yes this isn't a low-carb food, but it is one of the most filling whole grains. Choose a plain type in a large canister for the cheapest option, or individual packets for ease of portioning (still choose a plain, non-flavored type!) 

    Make it: I make it by microwaving 1/2 cup dry oats with about 1/2 cup of water. Top it with cinnamon and 1/4 cup nuts for a filling, complete breakfast or snack. 

    Sometimes though, having ready-to-go oatmeal cups can be helpful for when we're on the go. Here's one of my favorites, along with a regular large canister of plain oats. 

     

     

    BAKED CHEESE CRACKERS

    Before you get all up in arms, I don't mean what you probably think I mean! There's a new wave of truly baked cheese crackers that are ONLY made of cheese (no flour or other ingredients!) They're typically made of parmesan, but companies are coming out with lot of new flavors. They're tasty, and v. filling. 

    Here's some of my faves: 

     

    CANNED TUNA OR SALMON

    Fresh protein is pretty expensive, so I like to have protein that stays good for a while. Canned tuna and salmon last for months. Try to find cans that are easy-open! 

    Many people haven't tried canned salmon - but it's delicious, a change from tuna, and has a lot of calcium especially when you eat the bones (it's so good, promise!). 

    Make it: In a bowl, mix 1 can tuna (or salmon) with 1 Tbsp mayo, and top with Trader Joe's Everything But the Bagel seasoning. Dip celery stalks as the chip/ pita/ or bread substitute! 

     

    VEGGIE CHIPS

    I do NOT mean potato chips that are in the shape and color of veggies here. I mean true, vegetable chips! 

    These can give you a great crunch, but are very low calorie and have more fiber. 

    Stick with non-starchy vegetable options like: 

    • Seaweed chips

    • Beet chips

    • Okra chips

    • Kale chips

    Look at the ingredients panel to make sure there's no flour or other strange ingredients. A little seasoning and salt is ok! 

    Here are some of my faves.

     

    NUTS AND NUT BUTTERS

    Nuts are seriously one of my favorite foods. They're non-perishable (they last for months), and they're so filling and satisfying - great sources or protein and fats. 

    I do recommend buying single-serving packs of nuts and nut butters to help with portion control. It's just too easy to overeat nuts and nut butters - especially when we're stressed. 

    Nuts are great to have as a snack on their own - or to have with a piece of fruit or string cheese for breakfast. 

    Here's an article with my favorite nuts and nut butters. 

     

    FOR THE FRIDGE 

     

    EGGS

    Eggs last a long time (a few weeks at least), and they're very versatile. You can hard boil them (they last hard boiled for a week!), and you can even scramble them in the microwave. 

    Eggs make a great breakfast and snack. They're a complete protein (they have all the amino acids you need to build muscle) and they're VERY filing. 

    Make the perfect hard boiled eggs: In a pot, place 2-3 eggs. Cover with water, have water top eggs by 1-inch. Bring water to a boil (cover pot with a lid to make this process faster). Turn the heat off and let pot with lid sit for 10 minutes. Drain water after and let eggs cool down for another 10 minutes. 

     

    CHEESE

    Cheese is also one of my fave foods to keep around because it lasts for a long time.

    You guys know I love single-servings of foods because... portion control! You can get really creative with single-serving cheeses - there are so many types: string cheese, round cheese in wax, cheese slices, etc. Really, ANY kind you like is a-ok in my book.  

     

    SOME VEGGIES

    Even though veggies do go bad, I do recommend keeping some around for munching, and completing a meal or snack. 

    Each week, get 1-2 veggies if you need to casually munch, like baby carrots, celery, or cucumbers. 

     

    FOR THE FREEZER 

     

    FROZEN VEGGIES

    Frozen veggies are great - I think, primarily for the stress-free factor. I hate seeing fresh vegetables go to waste, but knowing there's always veggies in the freezer I can easily microwave or stir-fry has been the way to go for me! 

    Stick with non-starchy frozen veggies like: 

    • Broccoli

    • Spinach

    • Cauliflower

    • Carrots

    • Asparagus

    Don't go too crazy at first - try a few and see which ones you like, so you don't waste too much money. 

    Make it: Microwave 2 cups veggies until warm. Top with grated Parmesan cheese and Trader Joe's Everything But the Bagel seasoning. 

     

    FROZEN PROTEINS

    Frozen proteins are also great - for a lot of the same reasons as veggies. It's better to not waste meats in the fridge - let's prep ourselves for success! 

    Stick with proteins that don't have a lot of additive ingredients. Here are some of my go-to's: 

    • Frozen shrimp

    • Frozen burger or turkey burger patties

    • Frozen chicken breats

    Make it in the Oven: Pre-heat the oven to 400 degrees. Line a cookie sheet with tin foil and spray it with a cooking spray. Bake 1 serving of protein (e.g. 1 burger patty) + 2 cups of veggies for 15-30 minutes (15 minutes for fish and meat, 30 minutes for poultry). If you're cooking poultry, add the veggies in with 15 minutes left on the clock. Complete the meal with 100-200 calories of fats, like topping it with 1 slice of cheese. 

     

     

    DISHES AND CUTLERY 

     

    MEASURING CUPS AND SPOONS

    Portion control is always key. I do recommend getting a set of measuring cups and measuring spoons to keep you on track.

    If you're not sure how much is right for you - I have a program that walks you through that here

     

    MICROWAVABLE BOWLS

    These are life savers! Keep at least 2 around, especially if your kitchenette has limited equipment. 

     

    STORAGE & TO-GO CONTAINERS

    Keeping some tupperware around definitely has its advantages, first of which is that you can stop eating when you're full and save the food for later. No eating just to "clean the plate" please!

    I prefer glass, but liquids can seep through. If you're carrying food around in your bag, it may be safer (for your computer) if you use plastic containers - which hold liquids a little better. 

    Write your name on your items in sharpie so that no one steals them - or your food! 

    Here are some of my faves.

     

    PLASTIC? 

    If you know you're just not going to clean, having plastic bowls, plates, forks, and knives can be the way to go at first. Remember, your health is #1! Small sacrifices up front (e.g. plastic waste) can help you make lasting, healthful decisions in the long term. 

     


    Get Your FREE 1-Week Meal Plan HERE! 

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      Meal Plan with BBQ Leftovers

       

      GROCERIES FOR THE WEEK (5 DAYS) 

      • 15 individual guacamole packets

      • 5 140-calorie amounts of chocolate

      • 1 dozen eggs

      • 3 bags lettuce

      • 5 hot dogs & 5 whole wheat hot dog buns

      • 8 cups cherry tomatoes

      • 8 cups baby carrots

       

      EACH DAY: 1250 CALORIES

      45% FAT; 20% PROTEIN; 35% CARB 

       

      BREAKFAST

      • 2 eggs

      • 1 cup cherry tomatoes, halved

      • 1 single-serving packet guacamole

      Calories: 300

       

      LUNCH

      • 1 hot dog & 1 whole wheat bun

      • 140-calories worth of chocolate

      • 1 single-serving packet guac

      • 1 cup baby carrots & 1 cup celery sticks

      Calories: 550

       

      DINNER

      • 2 cups lettuce

      • 1 single serving packet of guacamole

      • 1 burger patty, cooked

      • 1/2 cup baby carrots, chopped

      • 1/2 cup cherry tomatoes, halved

      • 2 tbsp low calorie creamy dressing

      Calories: 400

       

      NEED A SNACK? These meals are healthy, filling, and delicious, but if you find yourself needing a pick-me-up or two throughout the day try some of my personal favorites! Click here to see them. 

      NEED TO ADD SOME FLAVOR? If you're looking to add flavor and variety to your meals throughout the week, check out some of my favorite options! Click here

      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

         

        Meal Plan with Guac and Sausage

         
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        GROCERIES FOR THE WEEK (5 DAYS) 

        • 15 individual guacamole packets

        • 5 140-calorie amounts of chocolate

        • 12.5 cups snap peas

        • 2 dozen eggs

        • 3 bags lettuce

        • 10 sausages - I'm using Trader Joe's apple chicken sausage

        • 5 cups cherry tomatoes

         

        EACH DAY: 1225 CALORIES

        45% FAT; 20% PROTEIN; 35% CARB 

         

        BREAKFAST

        • 2 eggs

        • 1 sausage pre-cooked

        • 1/2 cup snap peas, chopped

        • 1 single-serving packet guacamole

        Calories: 400

         

        LUNCH

        • 2 hard boiled eggs

        • 140-calories worth of chocolate

        • 1 cup snap peas

        • 1 cup cherry tomatoes

        • 1 single-serving packet guac

        Calories: 475

         

        DINNER

        • 2 cups lettuce

        • 1 single serving packet of guacamole

        • 1 sausage, pre-cooked

        • 1 cup snap peas, chopped

        • 2 Tbsp light vinaigrette dressing

        Calories: 350

         

        NEED A SNACK? These meals are healthy, filling, and delicious, but if you find yourself needing a pick-me-up or two throughout the day try some of my personal favorites! Click here to see them. 

        NEED TO ADD SOME FLAVOR? If you're looking to add flavor and variety to your meals throughout the week, check out some of my favorite options! Click here

        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

           

          Meal Plan with Smoked Salmon

           
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          GROCERIES FOR THE WEEK (5 DAYS) 

          • 5 small avocados

          • 5 140-calorie amounts of chocolate

          • 15 red peppers

          • 1 dozen eggs

          • 3 bags lettuce

          • 5 string cheeses

          • 3 cups nuts (I'm using mixed nuts here)

          • 35 oz smoked salmon

          • 5 pieces of whole wheat bread

          • 1 container blue cheese crumbles

           

          EACH DAY: 1525 CALORIES

          50% FAT; 30% PROTEIN; 20% CARB 

           

          BREAKFAST

          • 1 piece of toast

          • 1/2 avocado

          • 2 oz smoked salmon

          Calories: 250

           

          LUNCH

          • 2 hard boiled eggs

          • 1/4 cup mixed nuts (I like roasted & salted!)

          • 140-calories worth of chocolate

          • 2 bell peppers, chopped

          Calories: 525

           

          DINNER

          • 2 cups lettuce

          • 1/2 avocado

          • 5 oz smoked salmon

          • 1/4 cup blue cheese

          • 2 Tbsp light blue cheese dressing (Bolthouse is a good brand!)

          Calories: 450

           

          SNACKS

          • 1/4 cup mixed nuts

          • 1 string cheese

          • 1 bell pepper, sliced

          Calories: 300

           

          NEED A SNACK? These meals are healthy, filling, and delicious, but if you find yourself needing a pick-me-up or two throughout the day try some of my personal favorites! Click here to see them. 

          NEED TO ADD SOME FLAVOR? If you're looking to add flavor and variety to your meals throughout the week, check out some of my favorite options! Click here


          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