GROCERIES FOR THE WEEK (5 DAYS)
10 cups celery sticks - about 4 bunches
5 100-calorie amounts of chocolate
2 1/2 cups frozen fruit - I’m using raspberries here!
5 chicken breasts - I buy mine pre-cooked & ready to eat!
5 servings of tortilla chips - I’m using blue chips here, just look on the nutrition facts label of the kind you’re using to see how many is in a serving. Typically a serving is about 140 calories-worth (may vary slightly depending on the type you get!
10 Tbsp peanut butter - 1 jar will do!
3 bell peppers
1 jar salsa
2 cups shredded cheese - use whichever kind you like on nachos!
3 bags lettuce
5 cups Brussels sprouts
1 bottle low-calorie creamy dressing - I love Bolthouse!
EACH DAY 1547 CALORIES
48% CALORIES FROM FAT; 25% CALORIES FROM PROTEIN; 27% 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!
Mix 1 plain high-fat yogurt with 1/2 cup frozen berries
Let berries thaw for a few minutes before adding them - when you mix them in the yogurt, the yogurt tastes just like it flavored!
2 hard boiled eggs
2 cups celery sticks dipped in 2 Tablespoons of peanut butter
100-calories worth of chocolate on the side!
Make nachos with the following easy recipe!
Stir-fry 1/2 onion and 1/2 bell pepper with an oil spray (you can do this ahead of time if you’re making this for multiple days - it’ll generally keep for up to 2 extra days)
Top 1 serving chips (about 140 calories-worth, will depend on what’s on the nutrition facts label of the chips you get!) with the veggies and 1/2 cup salsa and 1/3 cup shredded cheese
Make the following salad:
2 cups lettuce (any kind you like!)
1 cup cooked Brussels sprouts (see below)
4-oz grilled chicken breast (I buy mine pre-cooked!)
2 Tbsp low-calorie creamy dressing (I like Bolthouse dressings!)
How to cook the Brussels Sprouts —>
Preheat oven to 400 degrees
Line a cookie sheet with tin foil, and spray the foil with an oil spray like olive oil spray
Cut Brussels sprouts in half, bake for 30 minutes
You can keep them for 2-3 extra days - so prep them on Sunday and Tuesday night!
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!
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.