GROCERIES FOR THE WEEK (5 DAYS) 

• 5 single-serving 0% fat yogurts – If you’re getting a flavored yogurt, I recommend one not sweetened with sugar if possible

• 3 cups of nuts & seeds – any kind you like! And I generally think roasted & salted nuts are fine

• 5 100-calorie amounts of chocolate

• 5 single-serving guacamole packets – choose any you like/ have access to! I’m using the Trader Joe’s one

• 5 avocados

• 5 salmon filets

• 5 bell peppers

• 5 zucchinis

• 3 whole wheat bagels

• 10 cucumbers

EACH DAY 1490 CALORIES

30% CALORIES FROM FAT; 30% CALORIES FROM PROTEIN; 39% 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 Greek yogurt, 0% fat

• 1/4 cup nuts

• Coffee (optional!) – I like adding whole milk!

LUNCH 1PM

• 2 hard boiled eggs

• 2 medium cucumbers, sliced

• 1/4 cup nuts or seeds

• 100-calories worth of chocolate on the side!

SNACK 4PM

• 1/2 bagel with 1 guacamole packet spread on top

DINNER 7:30PM

• Preheat oven to 400 degrees

• Line a cookie sheet with tin foil, and spray the foil with an oil spray like olive oil spray

• Layer 1 salmon filet, 1 bell pepper sliced, and 1 zucchini sliced in a single layer on baking sheet and bake for 15 minutes

• Have 1/2 avocado on the side

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!

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