GROCERIES FOR THE WEEK (5 DAYS)
3 bags lettuce - using mixed greens here, but use whatever variety you like!
10 cups cherry or grape tomatoes
10 single-serving packets of guacamole
1 dozen eggs
5 oz peanuts - or use any nut you like! And, generally I think roasted, salted nuts are fine!
5oz shredded cheese - I’m using mozz, but use any kind you like!
1 bottle low-calorie (or regular calorie, if you can’t find a lot-calorie version) creamy dressing - I’m using Bolthouse - but use whichever you like!
5 cups broccoli florets
5 cups baby carrots
5 salmon filets - can get fresh or frozen!
3 whole wheat bagels
5 100-150 calorie chocolate bars or pieces - I’m using the Trader Joe’s 100-calorie chocolate bars here
EACH DAY 1299 CALORIES
50% CALORIES FROM FAT; 21% CALORIES FROM PROTEIN; 29% 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 what I wrote on the subject!
1/2 whole wheat bagel
1 single-serving guacamole packet
2 cups tomatoes
2 hard boiled eggs
1 oz (about 1/4 cup) peanuts
100 calorie amount of chocolate
1 cup baby carrots
1 single-serving packet guacamole
2 cups lettuce
1 salmon filet
1oz (about 1/3 cup) shredded cheese
1 cup roasted broccoli
2 Tbsp low calorie dressing (less than 50 calories per 2 Tbsp) or 1 Tbsp regular dressing
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!).
Cook salmon & broccoli:
Preheat oven to 425 degrees
Line cookie sheet with tin foil, spray with a cooking spray (like olive oil spray)
Bake for 12-15 minutes, until salmon flakes easily
Calories for the meal: 417
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.
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!