Meal Plan with Nuts & Peppers

 
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GROCERIES FOR THE WEEK (5 DAYS) 

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

  • 10 sweet peppers

  • 2 1/2 cup nuts - I’m using walnuts and pecans here - but use any nut you like! And, generally I think roasted, salted nuts are fine!

  • 3 bananas

  • 10 eggs

  • 5 100-calorie amounts of chocolate

  • 5 cups carrots, chopped

  • 5 non-fat yogurts

  • 10 string cheeses - my recent favorite is the fresh mozzarella string cheese from Trader Joe’s!

  • 5oz prosciutto

  • 2 cups shredded cheese - I’m using cheddar here, but use any kind you like!

  • 5 salmon patties - I’m using pre-made frozen ones here, but feel free to make them yourself if you like!

 

EACH DAY 1400 CALORIES

49% CALORIES FROM FAT; 23% CALORIES FROM PROTEIN; 28% 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 9AM

  • 1 non-fat yogurt

  • 1/4 cup nuts mixed in!

 

LUNCH 12PM 

  • 2 hard boiled eggs

  • 2 bell peppers, sliced

  • 1/4 cup nuts

  • 100-calories worth of chocolate

 

SNACK 3:30PM

  • 1 oz prosciutto wrapped around 2 string cheeses

 

DINNER 7PM

  • 1 salmon patty

  • 2 cups arugula

  • 1 cup carrots, chopped

  • 1/3 cup shredded cheese

COOK THIS MEAL:

  • Spray pan with an oil spray (like olive oil spray)

  • Turn stove-top to medium heat & cook carrots and salmon patty (flip over once) for about 8 minutes

  • Add salad greens and cook for another 2 minutes

  • Top with 1/3 cup cheese & serve hot!



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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    Meal Plan with Guac and Pumpkin Seeds

     

    Hey guys! I’d love if you’d take this 5 minute survey to help me create content that YOU want!

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    GROCERIES FOR THE WEEK (5 DAYS) 

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

    • 5 cups baby carrots

    • 3 avocados

    • 1 1/4 cup nuts - I’m using walnuts here - but use any nut you like! And, generally I think roasted, salted nuts are fine!

    • 3 bananas

    • 10 eggs

    • 5 100-calorie amounts of chocolate

    • 20 persian (mini) cucumbers

    • 1 1/4 cup roasted, salted pumpkin seeds

    • 3 bags frozen shrimp

    • 5 cups celery sticks

    • 10 single-serving packages guacamole

    • 1 bottle Bolthouse low-calorie dressing

     

    EACH DAY 1459 CALORIES

    47% CALORIES FROM FAT; 20% CALORIES FROM PROTEIN; 33% 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 9AM

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

    • 1/2 sliced banana

    • 1/4 cup nuts

    • Add cinnamon to taste!

     

    LUNCH 12PM 

    • 2 hard boiled eggs

    • 2 small cucumbers, sliced

    • 100 calories of chocolate (any kind you like!)

    • 1/4 cup pumpkin seeds, roasted & salted is fine with me!

     

    SNACK 3:30PM

    • 1 cup baby carrots

    • 1 cup celery sticks

    • 2 100-calorie to-go packets guacamole

     

    DINNER 7PM

    • 1/2 avocado

    • 2 Tbsp creamy Bolthouse dressing

    • 2 servings frozen shrimp

    • 2 cups lettuce

    • 1 small cucumber, sliced

    COOK SHRIMP:

    • Spray pan with an oil spray (like olive oil spray or canola oil spray)

    • Turn stove-top to medium heat & shrimp for ~10 minutes (until cooked through!)

    • Add to salad hot or cold, whatever you prefer!




    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. 

    ALSO - I’d love if you’d take this 5 minute survey to help me create content that YOU want!

    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

       

      All About Protein

       
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      Protein and fats are more filling than carbohydrates (not to say we don’t need carbs - we 100% do, and they are good for us!) - which is why I personally think that a diet higher in high quality fats and protein is helpful for weight management.

      Animal Proteins

      A protein source of food is either “complete” or “incomplete” - meaning it either contains all or some of the essential amino acids we need for our bodily functions. Complete proteins are mostly found in animal products.

      Vegetable-Based Proteins

      Some non-animal foods (particularly beans, grains, and nuts and seeds) contain a number of the amino acids our bodies need, but not all of them. These are called “incomplete” protein sources. You can combine certain incomplete proteins with others to make a complete protein source. But if you eat a variety of foods generally, you likely don’t have to worry about this.

      For the purposes of this blog post

      I’m listing proteins that are more made of protein than carbohydrate (i.e. so I’m not including grains and beans) - for the reasons I mentioned at the top of this page!

      Here is a good list and what 1 “normal” serving of different proteins includes. By “normal”, I mean the amount one could add to a meal or snack. I hope this list can help generate other meal and snack ideas if you need them!

      1 “normal” serving = ~150 calories

      Poultry (Chicken & Turkey)

      • Chicken breast: one 4oz skinless chicken breast

      • Chicken thigh: one 4oz skinless chicken thigh

      • Grilled chicken strips: 4oz grilled chicken strips

      • Deli slices: 5oz deli slices

      • Ground turkey/ chicken: 4oz ground turkey

      • Turkey burger patty: 1 burger

      • Turkey meatballs: depends on the size of meatballs!

      • Sausage: 1 link

      Pork

      • Pork tenderloin: 4oz tenderloin

      • Deli slices (e.g. ham): 4oz slices

      • Ham: 4oz slices

      • Uncured prosciutto or salami: 2oz slices

      • Uncured bacon: 3 slices

      • Pork meatballs: depends on the size of meatballs!

      • Uncured pork hot dog: 1 hot dog

      • Turkey jerky: depends on the type!

      Meat

      • Ground beef: 3oz cooked

      • Steak tips: 4oz cooked

      • Steak: 3oz

      • Burger patty: 1/2 patty

      • Beef hot dog: 1 hot dog

      • Beef jerky: depends on the type!

      Dairy

      • Yogurt: 6-8oz yogurt (3/4 to 1 cup) - from a to-go container or measure out of a big container!

      • Cheese: 1 slice of cheese; 1 string cheese; 1/3 cup shredded cheese; 1/3 cup crumbled cheese

      • Milk: 8 ounces

      • Eggs: 2 eggs

      Fish & Seafood

      • Tuna: 1 regular-sized can or 1 packet

      • Smoked salmon: 5oz

      • Salmon filet: one 5oz filet

      • Shrimp: 30 medium cooked

      • Lobster: meat of 1 medium lobster

      • Scallops: 6oz

      • Canned salmon: 4oz

      Nuts & Seeds (includes some non-dairy substitutes)

      • Tree nuts (almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamia nuts, pecans, pistachios, pine nuts, walnuts, etc.): 1/4 cup

      • Peanuts: 1/4 cup

      • Nut butters: 2 Tbsp

      • Seeds (e.g. pumpkin seeds, sunflower seeds, etc.): 3 Tbsp

      • Unsweetened nut milk (e.g. almond milk, cashew milk, etc.): 1 cup is a “typical” serving - but only 25-30 calories; you may need to add additional proteins if you choose this one

      Soy-Based/ Meat Substitutes (includes some non-dairy substitutes)

      • Edamame: in shell 2/3 cup; shelled 3/4 cup

      • Tofu: 4oz

      • Seitan: depends on the product!

      • Unsweetened soy milk: 1 cup

      Get Your FREE 1-Week Meal Plan HERE! 

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        Your information is 100% secure and will never be shared with anyone. Unsubscribe at any time.

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        Starches vs. Non-Starchy Vegetables

         
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        The #1 thing that has helped me the most in my personal weight management journey is limiting starchy foods.

        I generally think a diet that is overall low in starchy foods is good for our health. Here is a great, well written, well-researched article: Important nutrition myths debunked!

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        Starchy foods are NOT BAD! No food is bad :) There are no “good foods” or “bad foods”.

        Starchy foods are helpful for many reasons:

        1. We need the nutrients they provide!

        2. They’re emotionally satisfying

        3. They provide immediate energy


        BUT eating a diet higher in protein and fat (while still including some starchy foods), compared to a diet higher in starchy foods, may be more filling and help us more easily meet our health goals.


         

        STARCHES

        Starches include grains like bread, rice, pasta, and quinoa, and starchy vegetables include beans, peas, corn, potatoes, hummus, falafel, and French fries.

        Here’s a (pretty) complete list! And what “1 serving” includes (about 120 calories per serving).

        Grains

        • Bagel: 1/2 bagel

        • Barley: 1/2 cup cooked

        • Bread - white, whole wheat, rye, etc.: 1 medium slice

        • Bulgar: 1/2 cup cooked

        • Farro: 1/2 cup cooked

        • Flour - whole wheat, corn meal, rye etc.

        • Oatmeal: 1/2 cup uncooked

        • Pasta: 1/2 cup cooked

        • Quinoa: 1/2 cup cooked

        • Rice - white, brown, wild: 1/2 cup cooked

        Starchy Vegetables

        • Acorn squash: 2 cups

        • Beans, lentils, split peas, and black-eyed peas: 1/2 cup cooked

        • Butternut squash: 2 cups

        • Corn: 1 cup kernels

        • Hummus: 1/3 cup

        • Falafel: depends on the type!

        • Parsnips: 1 cup cooked

        • Peas: 1 cup cooked

        • Plantains: 1/2 medium, raw

        • Popcorn: 4 cups popped

        • Potato - sweet, white, etc.: 1 medium potato

        • Pumpkin: 2 cups


        NON-STARCHY VEGETABLES

        Non-starchy veggies are also so important to eat for a number of reasons:

        1. They have so many antioxidants, vitamins, and minerals

        2. They add a lot of VOLUME to meals and snacks, without adding many calories

        Non-Starchy Vegetables

        1 serving = 1 cup - except for leafy greens, where 2 cups of raw leafy greens = 1 cup of vegetables (because there’s so much air in there!)

        • Artichoke/ hearts

        • Asparagus

        • Beets

        • Brussels sprouts

        • Broccoli

        • Cabbage

        • Carrots

        • Cauliflower

        • Celery

        • Cucumber

        • Eggplant

        • Green beans

        • Leafy greens e.g. collard, kale, mustard, turnip, bok choy, kohlrabi

        • Jicama

        • Leeks

        • Mushrooms

        • Okra

        • Onions

        • Peppers

        • Radishes

        • Snap peas

        • Sprouts

        • Summer squash

        • Spaghetti squash

        • Tomato

        • Turnips

        • Water chestnuts

        • Zucchini

        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.

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